I have been trying to add things to your eating habits. It is so hard to give up the things we like or enjoy-even if they are killing us. We need to learn positive control and instigation.

Mmm, chocolate bars with hot, morning coffee....see how easy that was to put into your head?
Now think of a great big Chef's salad with all the good, healthy things added in that you like. If you can replace the first picture with the second one, you will have no problem losing all the weight you choose. However, if you are like me, then it didn't work.
To begin with, I now have a protein bar with my coffee. I still prefer the ones without the chocolate coating. It is just easier for me to not have any. I don't do well with moderation!
It is best to not allow that first picture to take up space in your mind at all. I have found that I shop with a buffet plan on my mind. I chose many foods that I can enjoy. They are all ready to use or even to eat when I bring them home. Zucchini is a very easy food to cook and I enjoy it. If I buy them whole, lazy me might just leave them till they are watery and rotten in my fridge. I pay a lot more for presliced vegetables-but I cook and eat them all. I save money because there is less rotten food. I don't like giving my food more time and attention then it already gets from me. You need to find what works for you.
Getting back to the evil pictures in my mind, I plan a meal based on those easy foods I have in the fridge. On my way home, I might be thinking about a slice of salmon filet from my freezer with just a splash of soy sauce on it (5 minutes in microwave if frozen) along with some vegetable that also gets quickly cooked in the microwave. No thinking about pizza being easier and faster.
I don't let myself feel hungry and that way, I don't let hunger win.

I have mentioned Protein shakes several times now. They are an essential part of our non-diet. Protein keeps us from feeling hungry.
There are many different whey protein shake recipes that you can try.
Basically, take a scoop of any brand whey protein powder along with other ingredients and mix in your blender. You can add fruit, milk, ice, anything.
My favorite protein shake is simple. I use an empty water bottle for the scoop of vanilla whey protein powder. I add about 2 inches of warm (never hot) water, close and shake. This dissolves everything. I then add strawberry Crystal Light and ice water and shake. Quick, easy, disposable!
If you page back to through the history of this blog, there is a post or more of shakes.

One Day at a Time.
Remember that.
This is your life and you need to take control of it.
I haven't said it before but I don't care how you do this- in other words if you like Weight Watchers or Jenny or Herbalife, that is ok. Get started any way you choose.
I want you to keep going. That is what we are doing here.
Life changes.
It is important to journal your foods (index cards) so that you are aware of when and what you eat.
We have eating problems. Food goes in and it isn't doing the right job. We need to fix that.
It is important to drink water. This is the truth and not just something weightloss centers think up so they can fill your poor, empty, tummy with something other that pizza.
Keep track of your liquids and waters on those index card food journals.
One meal a day is starvation. You have tried that diet, haven't you? It didn't work or you wouldn't be reading this now. Fasts are fine for a day. Actually, mini fasts are fine for a day. They can be used to kick start your weightloss when you have hit a plateau. A fast means focusing on no food for a day and finishing with a particular meal. Maybe a cabbage soup. This will cause you to lose water weight but not real weight.
Food needs to be stretched out over the day. You can try 6 mini meals a day and adjust it to what works for you.
You never want to be hungry. Hungry sabotages your plans. Protein will keep away the hungries. Eating before you feel hungry also keeps you winning.
I have told you before that I do not want you to give up anything. Yet, I want you to abandon the wrong choices.
Let's start your day with a protein drink such as Slimfast (my lazy choice). I use this one because it has protein and vitamins along with a taste I can tolerate. The price is also reasonable. Have a banana or other fruit, also.
An hour or two later, I have my coffee and a protein bar such as the ones made by Atkins or Zone. I choose a high protein low calorie one.
Lunch is next. How about tuna? Or hard boiled eggs? Or the two combined and blended with Hellman's Low Fat Mayo (the one with the green cap)? Add chopped onions and other veggie stuff as you prefer. This is not a time for a sandwich. Use your fork. I have invented many ways of eating this such as rolling spoonfuls in a lettuce leaf for mini wraps or using cucumber slices like crackers.
Another meal in a few hours. Greek yogurt. Any flavor, any amount. Have some fruit like strawberries or blueberries.
Dinner. You know the things we have been taught to eat but just make sure it is high on the protein and low on the fats, calories, carbs. My favorite is a piece of salmon (on a plate in the microwave covered for 3+/- minutes, season as you prefer), along with a ton of veggies. I cook my veggies in the microwave till the are just not hard anymore. Mushrooms, broccoli, carrots, zucchini, green beans....I am lazy. I buy precut vegetables! I keep trying new ones. I google what I buy or see and figure out how to use my microwave or crockpot to invent a low cal lazy food.
Late nights can be hard. I pop popcorn in my microwave and sprinkle butter buds (seasonings aisle in supermarket) or garlic salt or spicey stuff on plain popcorn.
My freezer is filled with 25-50 calorie ice pops. I am really bad at the just one plan so I like the low cal ones so I can have 3!
Read the labels. I found individually wrapped string cheese was a controlled quantity of protein.
I like my cheeses. I have low fat swiss cheese that I only buy a small amount (quarter pound) and I have cheese and tomatoes.
I found flatbread by reading labels. I spread peanut butter on it. I read the labels and found the Healthy Choice brand was not as healthy as my favorite brand!
Have you been keeping track of my calories? My proteins?
Anytime I am hungry I always have my protein powder drink available. Simple mixture using vanilla flavored whey protein powder (Designer Whey) and any sugar free drink such as Crystal Light.
Plan out your food for tomorrow. Keep track of your numbers and make sure you won't be hungry.
You CAN do this. Let's.

Yesterday's lunch:
Any bag of 13 bean soup will do. Try Bob's or the cheap stuff!

13 Bean Soup Mix contains navy, black, red, pinto, baby limas, large limas, garbanzo, red lentils, great northern, kidney beans, black-eyed peas, yellow splits, green splits, and lentils.

2 cups '13 bean soup mix' beans (follow package instructions on soaking & rinsing)

Chicken or Vegetable broth

1/2 red pepper, chopped

1 cup celery, chopped

1 small onion, chopped

2 cloves garlic, minced

1 tbsp chili powder

pinch red pepper flakes

1 1/2 tsp dried oregano

1/2 tsp dried thyme

3/4 tsp salt

3/4 tsp pepper

2 tbsp chopped fresh cilantro
Add your seasonings and chopped veggies that you enjoy-these are a suggestion.

Throw it all into the slow cooker for 3-4 hours on high, depending on your slow cooker . My slow cooker is tiny, for one person, so it takes about 8 hours!!

Delicious, healthy bean soup, high in soluble fibre!
You can enjoy this many ways. Try shredding a small amount of mozzarella cheese and/or chicken on top. Add your little left overs of your 'safe' foods!

My posts include pictures from other places found on the internet. I save all pictures to my computer and then upload them once again. I avoid using other people's bandwidth this way.
If I post a photo of yours and you would like credit added or the photo removed, please just let me know. I will be happy to do so along with my apologies.

I have many online friends in groups for weight loss surgery. I read about the difficulties they have. Some people need the control that is forced by the results of the surgery. When it is life or death that the weight needs to come off, it is a great tool. My point is that the surgery is a tool and not a magic wand.
I was looking for a magic wand.
I was too lazy to follow the outlines of any diet program. I wanted it easy. I still do.
Mmmmm, I would love a bagel. Or two.
That is my problem! I do not eat till I am sick or till I can't move. I do not eat ice cream from morning to night. I do enjoy my food and I love eating in restaurants.
I don't want to get sick every time I eat. Two ounces of food three times a day? Why have surgery? (This is not for discussion since I do realize that there are very good reasons for the weight loss surgery.)
It just isn't for me.
I have learned to do the things I need to CHANGE MY LIFE.
I have different eating habits now. For one, I eat constantly, now, while I ate in bursts before.
My body was ready for starvation. Yes, everything I ate was saved. My body never knew if I would refuel it in 2 hours or 10. It saved and it hoarded every morsel I shared. My jeans just continued to grow.
Three meals a day? Before, I waited all day for a large evening dinner. Now I eat 5 or more meals every day.
I plan my food. Some days I place a bunch of foods on the dining room table and just work away at them all day. I plan my food every day. Some times that plan is in my head but it always exists.
I plan my food when I go to the supermarket. I go often. I buy MY foods.
I do not eat salads in general but I do eat vegetables. I enjoy my vegetables microwaved a short time and then I nibble at them with low fat/low cal dressing. My rare salads are covered in tuna with all its protein goodness. I use low fat Catalina dressing.
When I am in the supermarket, I shop fast and get just what I need. Usually. Other times, I window shop. I wander the aisles and read labels. I think of new things to eat that are safe.
I take my vitamins.
I never thought much of vitamins before but I now have a wide variety that help me. I learned from my WLS friends that there were many supplements they needed to take. Biotin, B-12, D, C, potassium, magnesium.... I will explain what and why I the future.
The most important is protein.
I do not want to comb my hair one morning and find it falling out in clumps. Can you imagine how I felt for my friend when I read that?! The doctor told her that she wasn't getting enough protein. Simple solution. Consume more protein.
How do you consume enough protein with a stomach that holds 2 ounce meals and rejects a lot of them? Not easily. The general idea is to drink protein shakes.
I read a lot about protein shakes. Everyone has a recipe and a favorite brand protein powder. Basically, nobody likes them. I will share mine with you.
My diet is easy, lazy, healthy and works. As of this date, I have lost over 65 pounds in 6 months easily. I have not been hungry.
My posts will focus on different areas of the things I have found work for me. I hope they help you too.
Let's review the things we started in the past posts.
Use Index cards or a small notebook- write down everything you eat.
Track your liquids. Focus on increasing water amounts.
Weigh yourself. Measure yourself. Hide scale, tape measure.
Have you taken some photos for your records?
Increase your protein intake.
Don't worry about the carbs for now. Just don't have them early.
Start your day with protein.
One day at a time. Don't worry about the big picture. We will get there.
We have begun.

Today, you have to do something you don't like.
I don't, anyway.
It is time to weigh in-if you haven't already. Get undressed if you must, but record your weight. Then put the scale away. It goes in the back of the closet until next month. Yes, I said month. The only thing accomplished by weighing more often is that you become depressed and eat chocolate kisses or whatever.
I use my doctor's scale. It is not easy to use that way.
We also need to use one of those evil tape measures. Measure waist, hips, breast, shoulders, arm and thigh circumference... You know the places.
You have the measurements? You have changed them to look better/ worse? All done?
Put the tape measure away. With the scale!!!
Honestly, the day to day measurements are not needed. My jeans tell me more than the scale. I want to look good and feel good. The scale does not understand any of that.

Today is traumatic enough. We will move on tomorrow.

Today is a new day.
No matter what you did or ate yesterday, today is still a new day.
Are you having a hard day? Can't get back on track?
Sit down in front of the clock and watch the numbers change. Begin a new day on the stroke of the new hour. Not all days have to begin at midnight or at 6am.
At the beginning of a new day, you have not eaten or not eaten the right or wrong thing. Not too much or too little of what you believe you should eat. You have a clean slate, actually, a clean plate!
12 Step programs teach One Day at a Time and will tell you that if that is too hard, try one hour at a time. Anything, one minute, just try.
Yes I said TRY.
That is all we have to do for now.
Try.

Did you think I had abandoned you? Not true at all. I gave you a lot to think about last time. I hope you reread all that information!!
The very first days of my dieting changes were very simple. I worked at drinking the water. I set out 6 of those 16 oz water bottles each morning. I had to work hard at all that liquid.
I gave myself credit for my coffee, but gave up the diet cokes.
I slowly started to lose weight. I also began to feel a little better.
There was a required appointment for a nutritionist already scheduled. I saw her. She weighed me and asked what I eat. She did not believe how little I actually ate. I invented some snacks and gorging episodes for her charts to make her happy. It was a better interview that way. She thought she was helping me as she told me how to stop eating things that I really didn't eat.
I was honest about my daily breakfast. I was very good and ate just a bagel with cream cheese.
WHAT? No more bagels? Why? Too many carbs?
I told her she was crazy and left. The next morning I ate a donut with my bagel. An hour later I had something else for a second breakfast.
Maybe she was right? Maybe those early morning carbs were really making me hungry. I substituted a protein bar for the bagel and was satisfied till lunchtime.
I still have a protein bar every morning with my coffee.

Think about what you eat during the first 3 hours of your day. Try to move your foods around so that you start with proteins. If you won't give up your bagel (or its cousin), try having it for lunch with something else like a grilled chicken breast.

I had chosen the LapBand for my weight loss surgery. You can Google it easily if you are not already familiar with it.
I joined an online support group for pre-op and post-op patients. I discussed all sorts of things with my new friends and began to some common threads in their post surgery lives.
I heard about vomiting, gas, indigestion, gastro esophageal reflux, problems with medicines, vitamins, liquids. I heard about friends returning to the hospital with gall bladder issues, pancreatic problems, malnutrition. I read about struggles to drink enough water and to eat enough protein. I quickly saw that the protein shake could solve many problems quickly but many new friends complained about the taste!
Maybe this was not for me?
I had six months to wait.
Hmmm. Is there a weight loss diet regimen that I could use to practice?
This is a suggested diet for post ops:
Week 1-2:
During this time, only thin liquids can be tolerated. It’s important to keep hydrated with lots of water. Other liquids recommended during this phase include: Clear broth or soup (with no vegetables or meat and not creamy) Skim milk Fruit juice No-sugar added popsicles
Week 3-4:
During this phase, you may start having slightly textured foods. Aim for the consistency of baby foods. Eat protein-rich foods first and then move on to fruits and vegetables. Foods may include: Pureed skinless fish or chicken, Mashed potatoes, Low-fat yogurt or pudding
Week 5:
You may now begin soft foods such as fish and ground turkey. Make it a habit to chew foods well. If you don’t, you may experience vomiting, stomach irritation and swelling. You could also have a stoma obstruction.
If solid foods cause nausea and vomiting, go back to the liquid diet. Then, slowly add soft foods and eventually transition to solid foods.
Solid Foods:
When you are able to eat solid foods without problems, you will need to pay close attention to your diet after lap band surgery. The gastric band system was designed to restrict solids, not liquids.
Liquids will pass through the upper stomach pouch quickly and will not make you feel full. Drinking liquids during or immediately after meals tends to flush food through the pouch and you will not get the prolonged feeling of satiety needed to help you eat less.
A lot of patients have difficulty with solid foods in the morning. If this is the case for you, open the gastric band by starting with a couple glasses of liquid before your first meal.
Too much food or big chunks of food can block the stomach pouch outlet. Avoid this by chewing your food thoroughly and eating small bits at a time. Remember, your new stoma opening is the size of a dime.
Eat only three meals a day and make sure these meals contain adequate nutrients. Your stomach can only hold about ¼ cup of food, or 2 ounces, at a time. Stop eating when hunger is gone or when you feel comfortable.

WAIT A SEC!!!!! 2 ounces of food 3 times a day?
I don't need surgery to lose weight on that!
I decided to try an "Act as if" Diet.
More on that next time.

Today we add liquids to our index cards.
Start tracking how much and what you drink each day.
Do you drink at least 64 ounces of water daily? I don't so I work very hard to drink as much as I can.


**I am not saying that weight loss surgery does not work- it is a great tool and needs to be treated as a tool.
(some data has been quoted from http://bmi.ucsd.edu/about-obesity/Pages/default.aspx but I didn't choose one site over another for any reason other than ease of viewing.)

How did you feel today?
Was it easier to eat right?
For now, I am not getting into the right foods and the wrong foods because I always knew what I should be doing, even if I didn't do it. I know that milkshakes and cake are not my best breakfast choices so I am sure you do, too.
This morning I drank a Chocolate Slimfast at 7am.
I had a protein bar (Zone Cinnamon Roll) at 10am with my coffee.
Two hard boiled eggs were next at noon.
I ate 20 grape tomatoes and 8 mini mozzarella cheese balls at 2pm.
If you are a calorie counter, you are seeing that I had over 1000 calories already. The more important part is that I had over 100 grams of protein.

Today I want you to research the protein counts for the foods you ate today (or yesterday).

I know you are anxious to tell me all that you wrote on your index cards and how you managed to not eat everything in sight. You are all ready to tell me how this is the key to losing weight that you have been waiting for......no? You are right. It is just a step, a tool. We need lots of them and we need to remember to use them.
I like to write my daily eating in an online journal. There are so many of them but the one that I am comfortable with is at Fit Click (the link is on this blog, a few posts back.)
I enjoy the convenience of calculating my nutrition at just a click and its library seems to cover everything-even 7-11 snacks!!

We were discussing my weight loss surgery, yesterday?
I went to the orientation program and left with a packet of paperwork. I had questionnaires to complete and doctors to visit....psychologist, nutritionist, cardiologist, pulmonologist, and many more.
I made appointments and started visiting doctors and had blood work done. It was a major process. Everything went well with all of the doctors signing off to get me scheduled. I was finally a success at being fat! Then, the pulmonary doctor said no. I never expected him to be the one. He said come back in 6 months and we will discuss it.
I was heart broken.
I cried to my online friends in the weight loss surgery groups I had joined. I read their posts and felt bad for everyone but awful for myself.
As I made friends, I began to really read about their struggles. I began to realize that there were many things I would need to learn to do after my surgery.
I did not want to fail even after surgery. I read about malnutrition, vitamin deficiencies, hair loss,...I started to see that this was not going to be as easy as I had thought.

Today we are going to begin to add to our diets.
You do not have to give up anything yet.
Keep tracking your foods.
And add one thing.
When you wake up in the morning, you have your own routine. That is ok. However, it is time to add just one item. Protein. I do not care if you never eat breakfast. It is time to change. I could answer that you could never lose weight!
We are all about a life change and it is time to begin.

My mornings start with a very cold Slimfast (any protein drink is fine, I just drink this one) -in my hand on the way out the door. A protein bar with a cup of coffee is fine. Protein shakes are more involved but wonderful. A handful of fruit, a scoop of protein powder (brand not important), handful of ice, skim milk or water -all in the blender till ready to drink.
Make it easy so you can do it every day within the first hour you are awake.
Have a wonderful day.

You want to lose weight?
Have you spent your life on diets like I have? Have you tried Weight Watchers, Jenny Craig, Over Eaters anonymous, The Grapefruit Diet, The Banana Diet, The Cabbage Soup diet, The South Beach Diet, The Atkins Diet,...?
Me too.
I have tried so many different diets and failed at them all. I learned something from all of them and weight did come off. My problem was the weight always came back.
I decided that I am a failure and I will always be fat, unhealthy without nice clothes.
I was ready for the weight loss surgery. My magic had been offered finally. I was nearing 350 pounds and all I had to do was let these wonderful doctors open me up and rearrange my insides. The plan was to recreate me so that I would no longer be able to eat nonstop and gain more weight. I would finally be thin!!!!
Tomorrow I will continue to tell you more of my history.
Now we will start your journey also.
I want you to get index cards or a small notebook. Anything to make this easiest for you to do.
On the first index card, write down everything you have eaten so far today. On another card write everything you ate yesterday. Go back as many days as you can completely remember.
Nobody will be grading you on these and nobody will read them. You never need to look at them again if you choose not to.
From now on everything you eat gets written down. It does not matter what you eat yet. Just be honest with yourself.
You matter.

2012 has arrived.
It is a good time for a clean start.
Join me on a journey for improved health and weight loss.

Quinoa

Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it a complete protein source, unusual among plant foods.^[13] It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights.

Microwave Instructions: we have tried this method and highly recommend it.
1 cup Quinoa,
2 cups water in a 2 quart microwave bowl.
Cook on high 100% for 5 minutes and 60% for 8 minutes.
Let stand for a few minutes and voila, perfect Quinoa.

For an energy saving method,
combine 1-cup water to each
½ cup of quinoa in a pan.
Bring to a full boil for 5 minutes,
and then set aside, covered for 15 minutes.

http://www.quinoa.net/181.html

MISC 'DR' INFOs-
Quinoa is a complete protein supplying all eight of the essential amino acids and is a good source of fiber, folate, magnesium, iron, phosphorous and many phytochemicals.

It has a mild, nutty flavor, a fluffy texture similar to couscous and it can be used in place of rice, pasta or other grains. Serve quinoa for breakfast in place of hot cereal, as a salad or a side dish. One cup provides five grams of fiber and contains over 200 calories.

A very good source of magnesium and manganese, quinoa contains thrice as much magnesium as calcium. It is also a very fine protein source and possesses healthy levels of vitamins B2, vitamin E, and dietary fiber. It is also a good source of the minerals iron, phosphorous, copper, and zinc.

Quinoa is a fantastic wheat- and gluten-free choice, probably the least allergenic of the grains. Like buckwheat, quinoa has an excellent amino acid profile, not only because of its absolute high protein content but also because it contains all the essential amino acids. Quinoa is an excellent protein source for vegans.

Quinoa, like soy is a complete plant protein because it contains all 8 essential amino acids. It is a good source of magnesium, which plays a role in relaxing blood vessels. Potassium, a key mineral in heart health is also present in good quantities in Quinoa. It also contains fiber, which aids with digestion. Be sure to include this nutritional powerhouse in your diet whenever possible.

Vegetarians' Proteins

Protein sources for vegetarians is very difficult and requires planning. Consider things such as eggs, soybean, whole grains (such as quinoa), nuts and seeds (pumpkin, almond, etc), legumes (beans, peas and lentils) broccoli, kale, spinach, squash and pumpkin. Green plants are also a source of protein such as kale.

I thoroughly recommend this online food journal that has made tracking my eating habits a fun and easy project.
http://www.fitclick.com/calorie_counter?ip=1&dt=9/5/2011

Five Forbidden Foods

posted by Nancy Coulter-Parker

When it comes to your diet, nutritionists never say "never." "We don't talk anymore about foods that you can't eat," says Susan Kleiner, Ph.D., FitClick.com expert and a nutrition consultant to the NBA's Seattle SuperSonics. "You have to learn how to include everything in your diet with balance and moderation." In other words, staying active and eating an otherwise healthy diet will allow you to enjoy the occasional Ho Ho without getting arrested by the food police. We asked nutrition experts to name the "consume with caution" foods and give tips on how to enjoy them responsibly. Search the list below to find out if your particular weakness comes with a restraining order.
1. Fried foods (french fries, chicken-fried steak, egg rolls)
They're superhigh in saturated fat, a first-class artery clogger. Frying also adds a ton of calories without adding any nutrients, says Kleiner. Rule to eat by: Try to limit your saturated fat intake to no more than 10 percent of your total calories.
2. "Fake" foods (anything with Olestra in it, loads of sugar in place of fat)
"If you live an active lifestyle and you are eating a balanced diet, then you can indulge in the real thing on occasion," says Kleiner. Also, keep in mind that nonfat or low-fat doesn't mean non-caloric, says Ellen Coleman, R.D., at the Sport Clinic in Riverside, California. "It's not a license to overeat." Rule to eat by: Instead of devouring the whole cake or entire bag of chips, eat one serving (a slice, 10 to 20 chips) and save the rest for later.
3. Artificially sweetened products (diet sodas, low-calorie yogurt)
"People think diet sodas are the be-all and end-all," says Keith Ayoob, a spokesperson for the American Dietetic Association. It's okay to have them, says Ayoob, "but when you use them to replace other, more nutritional drinks, like milk, that's a concern." Rule to eat by: Again, if you're active, there's no need to avoid sugar, just eat it in moderation, adds Kleiner. Give yourself one sweet treat a day; ditto for artificially sweetened foods.
4. Palm and coconut oils, shortening
These oils are the worst kind of saturated fat and shortening is a trans fat, the bottom of the fat barrel. Rule to eat by: Again, they should make up no more than 10 percent of your daily fat intake. At the very least, replace them with heart-healthy olive or vegetable oils instead.5. 5.Gooey, sticky candy (think caramels, taffy)Anyone who's ever gotten his teeth stuck in one of these knows they're bad for your pearly whites. "People suffer from terrible dental problems as a result of sucking on these all day long," says Kleiner. Rule to eat by: Brush your teeth—and let your dental bill be your guide.

This is from www.atkins.com-I am not promoting Atkins, but it is a good explanation of how it all works! My high protein diet, based on weight loss surgery principles, follows the same theories.HOW AND WHY ATKINS WORKS:Atkins turns your body into a fat-burning machine. Metabolism is the process that converts food into either energy or your body’s building blocks. Eating the right foods can improve your body’s metabolism, particularly how it handles fat. When you eat fewer carb foods—relying mostly on vegetables rich in fiber—your body switches to burning fat (including your own body fat) instead of carbs as its primary fuel source.

Get an exit pass off the blood sugar roller coaster. When you digest carb foods, they convert to glucose (sugar), which your bloodstream transports throughout your body. A rise in blood glucose level triggers the release of the hormone insulin, which moderates your glucose level. So carb intake is largely responsible for blood sugar fluctuations. Food need not taste sweet—think mashed potatoes and white bread—to convert rapidly to glucose.

Because your body can store no more than half a day’s energy supply of glucose—unlike our ability to store almost limitless amounts of fat—it makes sense that we burn as much carbohydrate as we can as soon as it’s digested and absorbed. After each carb-heavy meal or snack, your body stops burning off fat as your insulin level escalates to deal with the rising tide of blood sugar. Fat calories are always pushed to the back of the line—where more than likely they’re stored. That’s why insulin is called the “fat hormone.” As long as you keep making glucose into fat, you’re doomed to being heavy.

Fortunately, it doesn’t have to be that way. That’s why cutting your carb intake and eating mostly whole food carbohydrates is the core premise of the Atkins Diet.

By changing the balance of carbs, fats and protein in your diet, you boost your energy level and keep it on an even keel. When you eat foods composed primarily of protein, fat and fiber, your body produces far less insulin. And when the carbs you do eat are in the form of high-fiber whole foods, which convert to glucose relatively slowly, your blood sugar level holds steady, along with your energy level. You don’t crave a fast-fix energy booster in the form of sugary, starchy food. And you’re less hungry at meals.

This perfectly normal process of burning primarily fat for energy has a welcome side effect: weight loss. There’s nothing strange or risky about a primarily fat metabolism. In fact, fat is your body’s back-up energy source. The ability to carry a “fanny pack” of energy in the form of fat actually helped our distant ancestors survive in times of famine and when hunters returned home empty handed.

Just to be clear, eating fats doesn’t make you fat as long as you give your body permission to burn them. Place the blame where it belongs: overeating and overreacting to carbs. And herein lies the not-so-secret secret of the Atkins Diet and the key to weight loss—and later weight maintenance—without cravings or undue hunger.

Vegetarian Protein Primer
by Lesli Bonci
Vegetarianism is gaining in popularity among active individuals. By definition, a vegetarian does not regularly include meat, poultry, fish, or seafood in his or her diet. But the term is broken down further into three subcategories: Lacto-vegetarian, Ovo-lacto vegetarian, and Vegan.

Lacto-vegetarian: A vegetarian who consumes dairy foods, soy, legumes (dried beans and peas), nuts/seeds, fruit, vegetables, and grains.

Ovo-lacto vegetarian: Same as above, plus eggs are added to the list of acceptable foods.

Vegan: A vegetarian who consumes no dairy but eats soy, legumes, nuts/seeds, fruit, vegetables, and grains.

With the exception of soy protein, most plant foods are incomplete protein foods—in other words, they do not contain all the essential amino acids. Not to worry. Since most of us eat a mix of foods at each meal, it is fairly easy to meet the protein requirements. A peanut butter sandwich is a complete protein, but if you just ate peanut butter off the spoon, or just bread as your only food sources for the day, the body would not get all the essential amino acids and would be unable to synthesize new proteins. The bottom line: Vary your diet, even if it's plant-based. Don't just eat all grains or all beans or just nuts and seeds, but include some of each throughout the day. Four tasty examples for how to get complete proteins in vegetarian form: hummus and pita bread; black bean burrito; peanut butter sandwich; red beans and rice.

Dairy foods are complete proteins, so you'll want to incorporate some yogurt, cheese, milk, cottage cheese, or an occasional egg to help meet your needs. If vegetable burgers are your chosen entree, choose the soy ones—they're higher in protein. Remember, vegetarianism can be a healthy lifestyle, as long as when you eliminate the food with a face from your plate, you find an alternative. A new bean, grain, or soy dish will not only keep you healthy; it will keep you happy, too.

8 Ways to Speed Up Your Metabolism
By Dietitian Juliette Kellow BSc RD
1. Get active - it's a sure-fire way to increase the amount of muscle you have, which in turn will speed up your metabolism. Do a mixture of aerobic and resistance training for best results. And don't forget to be more active in your daily life too.
2. Eat little and often - there's evidence that eating small, regular meals throughout the day, rather than one or two large meals, may help to keep your metabolism ticking over. Surprisingly, around 10 percent of the calories we use each day go on digesting and absorbing food - so the more times you eat, the greater this effect is likely to be.
3. Eat plenty of protein-rich foods - research shows that around 25 percent of calories in a protein-rich meal may be burnt off. But make sure you choose low-fat protein foods such as lean meat, skinless chicken and low-fat dairy products.
4. Spice up meals - it's not an old wives tale after all! Spices like chilli are thought to raise metabolism by up to 50 percent for up to three hours after eating, due to increasing your heart rate. But before putting the local Indian takeaway on speed dial, work out which curries have the lowest calorie and fat content.
5. Swap you daily cuppa for green tea - there's evidence that it contains antioxidants that speed up metabolism.
6. Try a CLA supplement - more extensive studies need to be carried out before any definite conclusions can be drawn, but research has shown that conjugated linoleic acid (CLA) might increase muscle and therefore boost metabolism.
7. Chill out - research shows that being very cold can increase metabolism by up to 20 percent.
8. Have a sauna - being very hot is also thought to boost metabolism by about 20 percent (but check you don't have any underlying medical problems that mean you shouldn't go in saunas or steam rooms).

GINGER TEA

• Fresh ginger – 80 g
• Fresh cinnamon pieces- 20 g
• Water – 8 cups
• Optional (just before you serve the tea) – 4 to 5 pine nuts, 1 tsp of honey

Preparation

1. Clean the ginger well (peel the skin off as well). – I scrubbed it with rough cloth first then used a spoon to scrub off the skin
2. Rinse the cinnamon in cold water. (You don’t need to cut them into small pieces, mine was already in small pieces.)
3. Thin slice the ginger.

Cooking

1. Put the ginger, cinnamon, and water into a pot.
2. Boil it on medium (or low) heat for about 25-30 minutes.
3. Sieve the ginger and cinnamon. (Use a white straining cloth if you can, to catch the small dirt from the cinnamon)
4. Serve it in a tea cup. (You can also add some pine nuts and honey)

(thank you- borrowed from: http://mykoreankitchen.com/2006/11/30/ginger-tea-saenggang-cha-in-korean/ )

GINGER



Besides reducing inflammation, ginger has many other benefits. It helps relieve nausea, destroys a host of viruses, and in some laboratory studies has shown promise as an anticancer agent.
Preparation and Dosage
The part of ginger we use is not a root, as one might guess from the way it looks. It's actually the rhizome, or underground stem. The spicy, aromatic compounds in the rhizome that impart the medicinal activity to ginger are relatively susceptible to heat and oxygen, so tread gingerly when making medicine from this herb. To make a tea, cut a two-inch cube of rhizome into slices and simmer them in one cup of water on low heat for 10 minutes. Cover the pot while cooking to retain as many volatile constituents as possible. Remove the slices, and sip the remaining liquid before a meal. Eat the slices after drinking the tea. Drink three cups of tea per day, one before each meal.
Ginger capsules or powder are also widely available. Take at least 2,000 milligrams three times or more per day with or without food. Just be sure to use powder that has not been sitting around too long, as it can lose its potency.
People often make the mistake of taking too little ginger and thus don't gain the full benefits.
Storage
Store fresh ginger rhizomes in a cool, dark, dry place. Do not keep them in the refrigerator, even after cutting them, or they will shrivel up. Use within 2 to 3 weeks for optimal effects. Capsules or powder should be kept away from heat and light.

(from http://health.howstuffworks.com/wellness/natural-medicine/herbal-remedies/medical-uses-for-ginger-ga.htm)

Metabolism Boosting Foods

There are many benefits to metabolism boosting, and one of the best ways to do it is to watch what we eat. While exercise plays a very important part in increasing our metabolism, there are also a huge range of foods that have special metabolism boosting benefits. We shall look at some of these foods in today’s article.

Benefit of Metabolism Boosting Foods

Most of us know that there are lots of benefits to having a fast metabolism, however not everyone knows why.

As we get older, our metabolism slows down, meaning it takes longer for our bodies to digest the food we eat which results in more stored fat in the body. A slow metabolism can cause fatigue, dry skin and obesity.

By adding metabolism boosting foods to our diets, we can help keep our metabolisms as high as possible. There are lots of foods that have metabolism boosting qualities, and we shall look at some of the most popular of these below.

Grapefruit for Boosting Metabolism

Grapefruit has long been considered as one of the best natural ways of boosting your metabolism – as well as providing many other health benefits. Grapefruits work by lowering the insulin levels in your body. Insulin is what triggers your body to store food as fat.

Grapefruits are also rich in fiber. Fiber is very hard for the body to break down – so to do so you must burn a lot more calories resulting in weight loss.

Adding grapefruit to your diet also offers a wide range of other health benefits including supplying a mega dose of vitamin C, folic acid and potassium – all of which promote a healthy heart and immune system.

Green Tea and Coffee for Boosting Metabolism

Green tea and coffee are two great metabolism boosters that are very easy to add to your diet. Green tea has become a very popular drink over the past couple of years, and it has a wide range of health benefits.

Green tea is probably best known for its high antioxidant content, however it has fantastic abilities to increase your body’s metabolism as well. Green tea has thermogenic properties – meaning that it helps warm up the body. When your body creates heat it needs to burn more calories, which in turn increases your metabolic rate.

Caffeine also has similar properties, which is both in green tea (in small doses) and in coffee. Coffee increases your heart rate and helps boost your metabolic rate on a temporary basis. Coffee should be drunk in moderation however, and no more than three cups a day are advised.

Yogurt for Boosting Metabolism

Natural yogurt is fantastic as a metabolism boosting food as it contains large amounts of protein. Protein, like fiber, is very hard for the body to digest and so requires more energy to be processed – burning more calories along the way and increasing your metabolic rate.

Natural yogurt also contains pro-biotic cultures that will help regular your digestive tract and aid in a fast and healthy digestive system.

Apples for Boosting Metabolism

Apples offer similar benefits to grapefruits, in that they are high in fiber – which requires the body to burn a lot more calories than for other foods.

Apples are also very low in calories yet they also have a low GI rating, meaning that they will help you feel full for longer – preventing you snacking too regularly. An apple a day really will keep the doctor away!

Spinach for Boosting Metabolism

The final metabolism boosting food we shall look at today is spinach. Spinach offers a huge amount of benefits to your body, with metabolism boosting just one of them! Spinach is a fantastic source of antioxidants, potassium, iron, magnesium and vitamin C. It also contains fiber, which in a similar way to apples and grapefruit helps increase the metabolism by forcing your body to burn more calories.

Spinach contains metabolism-regulating vitamins and minerals such as B vitamins and calcium. It is an all-round great addition for your diet, and can help combat lots of health problems all in one go. Why not switch your usual lettuce in your sandwiches for some spinach?

Metabolism Boosters

We've all heard people talk about metabolism – but what is it and how can we boost it? That is what we shall talk about in today's guide.

What is Metabolism?

Metabolism refers to the chemical reactions that go on inside your body that allow you to live and grow. Your metabolism helps you to digest food and absorb nutrients.

Obesity is strongly linked to slow metabolism – as you are not digesting your food as quickly as someone with fast metabolism. However, there are ways to boost your metabolism that we shall look at below.

What Causes Slow Metabolism?

Your metabolism is most commonly affected by hydration, nutrition and physical activity. To be able to boost your metabolism you must first understand why it is low.

When trying to lose weight, many people lower their calories and fat intake – however this can actually slow down your metabolic rate. A good weight loss routine must also include physical activity to help bring your metabolic rate back up.

Even the healthiest of people will find that their metabolic rate will lower as they get older – this is just a natural process. Most people find it a lot harder to lose or keep off weight as they get older because of their lowered metabolic rate.

Unfortunately, a large factor affecting metabolic rate is genetics. While not everyone is blessed with a fast metabolism, there are ways of speeding it up.

What are the Benefits of Boosting your Metabolism?

Many people talk about boosting their metabolism, but what are the benefits of doing so? There are a lot more benefits to boosting your metabolism than you may think.

A faster metabolism can help you live a much more active and healthy lifestyle. Low metabolism can lead to symptoms such as fatigue, constipation, weight gain, dry skin and feeling cold.

The main benefit to boosting your metabolism is that it can help you maintain a healthy weight. Those with a high metabolic rate will find it easier to keep weight off than those with a slow metabolism. An increased metabolism can even help you burn more calories while you are sleeping!

How Can you Boost your Metabolism?

There are lots of ways in which you can boost your metabolism, and the most important thing to remember is what we mentioned before: physical activity, hydration and nutrition.

As well as ensuring you maintain those three things in a healthy manner, there are numerous foods and products that work as metabolism boosters.

Green tea has become a very popular metabolism booster – and is very enjoyable and easy to drink. Why not swap your usually morning tea to a green tea? Green tea contains the chemical EGCG that works by speeding up your brain and nervous system resulting in your body burning more calories. Coffee also works as a temporary metabolism booster – however you shouldn't consume more than three cups per day.

Other natural metabolism boosters include: almonds, grapefruit, yogurt, apples, turkey and spinach – to name just a few.

You can also take supplements that are designed to boost your metabolism. Many metabolism boosters are made from natural ingredients, whereas others have been scientifically created to help.

Natural metabolism booster supplements include B Vitamins, green tea tablets and general multivitamins. These are a great way of helping boost your metabolism while also increasing overall health. Some people however do not find the natural metabolism boosters strong enough for their needs and choose to try scientifically-formulated boosters.

There are literally dozens of different non-natural metabolic booster supplements on the market, and it can be hard to know which one to choose. Always read plenty of reviews and get recommendations when possible to help you make the best decision as to which is the best metabolism booster for you.

The best metabolism booster however is exercise. Even just a small increase in your daily physical activity will show positive results. The faster your heart rate, the faster your body will digest your food – meaning it doesn't get a chance to store it as excess fat. Combine a good, nutritious diet with a regular exercise plan – and you are well on your way to achieving your fitness and health goals!

(shared from http://www.metabolismboosters.net/general/)

Black Bean Chocolate Brownies

The doctor told my boyfriend he needs to lower his cholesterol, and I love to bake, so I have been experimenting with some “heart healthy” recipes. This moist “brownie” met with approval. I got the idea for these from the Dr. Oz show, where a similar brownie was tested, and no one could guess that the secret ingredient was black beans, which add texture and fiber to the brownies. Applesauce adds natural sweetness so you don’t need to add a lot of sugar, as I have seen in some Black Bean Brownie recipes.

Ingredients
Black Bean Chocolate Brownies1 (19 oz.) can black beans
3/4 cup whole wheat flour
1/3 cup cocoa powder
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 cup brown sugar
1 cup unsweetened applesauce
1/4 cup plain yogurt
2 teaspoons vanilla
1/2 cup dark or semi-sweet chocolate chips
1/2 cup coarsely chopped walnuts
Directions

1. Rinse black beans and measure out 1 1/4 cups of beans. (reserve any remaining beans for another use - you could add them to a salad.) Place beans in food processor and whirl to mash.
2. Add flour, cocoa, baking powder, baking soda and brown sugar to the mashed beans in the food processor, and process to blend in.
3. Add applesauce, yogurt and vanilla and whirl again to blend.
4. Fold in chocolate chips and walnuts.
5. Spray an 8 inch square baking pan
with non-stick spray, and turn the brownie mixture into the prepared pan. Bake at 350 degrees F. for 25-30 minutes. Cool completely and cut into squares.

The second time I made this I used 1/2 cup whole wheat flour and added 1/4 cup ground flax seed meal. This also worked out well, and added the heart healthy benefits of the flax seed.
(credit: http://www.recipesoldandnew.com/index.php/2010/02/11/black-bean-chocolate-brownies/ )

Every year it seems there is a new dieting trend. Most recently, high protein, low carbohydrate (high-fat) diets have become all the rage. Some people swear by them while others are skeptical about their effectiveness and safety.

However, a diet based on increased (but not excessive) levels of protein has been shown in a number of studies to give an added boost to dieters by helping them increase weight loss, increase loss of body fat, and reduce the loss of muscle tissue. Many experts recommend a diet containing 25 to 35 percent protein for weight loss and between 20 to 25 percent protein for weight maintenance. In both cases, the protein should be high quality protein.

But how can people easily add more protein to their diets without overdoing it? Whey protein is one great option to consider.

Whey protein is a high quality, complete protein source with little to no fat that can help control hunger and weight,” says Dr. Julie Miller Jones, a professor of nutrition at the College of St. Catherine in St. Paul, Minn.

Usually found in a powdered form, this concentrated dairy protein can easily be added to many foods and recipes. One form of whey protein, whey protein isolate, contains less than 1 percent lactose and is often recommended for vegetarians and for those who are lactose or gluten intolerant.

Let's take a look at four ways that whey protein can help with weight loss.

1. Protein requires more energy to digest than other foods (called the thermic effect of food). This helps use more calories and hence may help with weight loss.

2. Also, high quality proteins such as whey protein help to preserve lean muscle tissue while you lose fat. If your body doesn’t get enough protein and the important essential amino acids on a daily basis it will “steal” them from existing muscle tissue.

3. Protein also helps to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat.

4. Protein has a greater ability to promote satiety than do fat and carbohydrates. Whey protein contains a special component called glycomacropeptide, or GMP. GMP helps promote the release of CCK, which is an appetite-suppressing hormone. This may help you feel full and hopefully stop eating sooner.

In addition to weight loss, another important side benefit of whey protein is its ability to support the immune system. It promotes the formation of glutathione, an anti-oxidant, which plays a key role in supporting the immune system. This is especially important during periods of stress and disease and for individuals who exercise aggressively or smoke.

Here are some ways to easily incorporate protein (using whey protein) into your diet.

* Turn your morning smoothie into a satisfying "fat burner" by combining whey protein, skim milk and fresh or frozen fruit. The dairy calcium provided by the milk makes it even more of a plus in regards to weight loss. Blend and enjoy!

* Make a healthy “home from school” snack by mixing together 1 box (4 serving size) of regular or sugar-free instant JELL-O(R) pudding with 2 servings of natural, vanilla, or chocolate whey protein powder. Add 2 1/2 cups skim milk and mix according to the directions on the box. Refrigerate for 15 minutes and serve.

* Prepare a delicious whipped topping for fruit and desserts. This recipe was created by Dr. Richard Ya Deau, a retired oncology surgeon.

40 grams of unflavored, unsweetened whey protein powder

16 ounces low fat milk

8 crushed ice cubes

1 tablespoon sugar or artificial sweetener, such as Splenda(R)

1 teaspoon vanilla extract

Add all of the ingredients to a food processor and mix until stiff peaks are formed. Use as a replacement for the higher fat version of whipped cream.

Whey protein is readily available in health food stores, natural food stores, and many fitness centers. For more recipes and information contact the Whey Protein Institute at www.wheyoflife.org or call their toll-free number, (866) WHY-WHEY.

(Courtesy of ARA Content)

Slimfast voluntary recall

Slimfast has put out a nationwide voluntary recall on all of it's ready to drink products in cans, regardless of best by date, flavor or lot code. The company says they may be contaminated with micro-organisms, making some people sick.

The company producing Slimfast, Unilever, says the recall is out of an abundance of caution. Only the cans are being recalled, the powdered shakes, meal bars and snack bars are safe to eat.

If you have any of the can products you can take them back to the store or call the company at 1-800-896-9479 for a full refund. Unilever says it's in the process of fixing the problem.

Mood, Energy, Stress foods

Improve your mood with these foods and eat these fruits, vegetables and grains to increase energy, decrease stress-
Improve mood
* For protein plus omega-3 fats in one great package
Examples: anchovies, black cod, catfish, clams, crab, flounder, halibut, herring, lobster, mackerel, oysters, rockfish, sablefish, salmon, sardines, scallops, shrimp, trout, tuna
* Carbohydrates
Examples: whole grains, beans, potatoes and root vegetables, winter squash, all fruits and vegetables
* Tryptophan and carbohydrates in one great package
Examples: milk and dairy products — lowfat/nonfat milk, yogurt, kefir, smoothies
* Antioxidants
Examples: fruits, vegetables, grape juice, green tea and oolong tea
* Crunchy foods (stimulate the secretion of serotonin by the trigeminal nerve)
Examples: popped corn, apples, carrots, celery

Decrease or prepare for higher stress, anxiety, anger, frustration
* Healthy fats (monounsaturated and polyunsaturated)
Examples: olives, olive oil, nuts, seeds, nut and seed butters, nut and seed oils, avocados, fish
* Whey protein
Examples: milk and dairy products — lowfat/nonfat milk, yogurt, kefir, smoothies, whey protein powder
* Tryptophan and B vitamins
Examples: turkey, lean pork, beef, chicken
* Magnesium (decrease headaches)
Examples: nuts, beans, whole grains, spinach
* Ginger (decrease headaches, pain relief)
* Anti-inflammatory effects (bioflavonoids)
Examples: pomegranates, grape juice, soy, kale, green beans, apples, citrus, prunes.
Also for other anti-inflammatories that they contain: pineapple, fish, wheat germ
* Zinc and iron (boosts immune function)
Examples: lean meats, eggs, seafood, whole grains

Boost physical energy and alertness
* Calories: Eat enough of a variety of all feel-great foods.
* Water: Stay well hydrated for your body and your brain.
* Carbohydrates plus protein: Fuel your muscles and your brain.
* Phospholipids from eggs and soy: Allow for nutrients to pass into the brain cell, keeping your memory and brain function sharp.
* Fiber from whole grains, flaxseed, apples, berries and beans. Keep blood sugar levels even for sustained energy all day.
* Caffeine: 1-2 shots or cups before noon or before exercise will give you a great pick-me-up that will aid your alertness and exercise. Too much, or after noon, will backfire and make you feel lousy. Use other energy boosters after noon, and get plenty of rest.

Eye-Opener Smoothie
"The Good Mood Diet"
Makes 1 serving
INGREDIENTS
• 1 cup fat-free milk
• 1 Chai tea bag
• 14 grams protein from vanilla isolated whey protein powder
• 1 teaspoon Splenda
• 1/8 teaspoon nutmeg
• 4 ice cubes
DIRECTIONS
Heat the milk in the microwave and pour over the tea bag; steep 5 to 8 minutes. Discard the tea bag. Cool the milk in the refrigerator for 20 minutes or even overnight. Pour the milk into a blender and add the protein powder, Splenda, nutmeg, and ice cubes. Blend 1 minute, until smooth.

(food tips from Dr. Susan Kleiner, author of “The Good Mood Diet.” )

Fruits, waters,...

EATING FRUIT...

It's long but very informative
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We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not as easy as you think. It's important to know how and when to eat.
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What is the correct way of eating fruits?
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IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.
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If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.
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FRUIT IS THE MOST IMPORTANT FOOD. Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.
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In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil....
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So please eat your fruits on an empty stomach or before your meals! You have heard people complaining - every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet etc - actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!
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Graying hair, balding, nervous outburst, and dark circles under the eyes all these will NOT happen if you take fruits on an empty stomach.
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There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.
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When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. Don't even drink juice that has been heated up. Don't eat cooked fruits because you don't get the nutrients at all. You only get to taste. Cooking destroys all the vitamins.
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But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look!
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KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.
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APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.
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STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.
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ORANGE : Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.
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WATERMELON: Coolest thirst quencher.. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene - the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.
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GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes.
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Drinking Cold water after a meal = Cancer! Can u believe this?? For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.
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A serious note about heart attacks HEART ATTACK PROCEDURE': (THIS IS NOT A JOKE!) Women should know that not every heart attack symptom is going to be the left arm hurting.. Be aware of intense pain in the jaw line.. You may never have the first chest pain during the course of a heart attack . Nausea and intense sweating are also common symptoms.. Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive...

Protein needs estimate

The simplest way to guestimate your protein needs is to use your weight!
What do you weigh in pounds?
Use that number as the number of grams of protein minimum you need daily.
For example, if you weigh 127 pounds and eat just salads, how are you providing your body with its 127 grams of protein?
Your body needs protein for its energy. If your nails or your hair are not healthy and strong, look at your protein intake. Healing uses protein- broken bones, chemo....
Don't cheat yourself. Have an egg, some tuna, fish, a protein powder shake.

Food Storage

Keep it or toss it?
How long will your favorite food or beverage stay safe and tasty?
What is the best way to store it?
The answers to these and many more questions that you didn't know you had can be found at this website:
http://www.stilltasty.com/
Browse Shelf Life Information By Category or type in an item in their search box.





Can You Safely Drink Milk After the Sell-By Date?
Is it OK to Put Hot Food Directly Into the Fridge?
Are Eggs Still Safe After the Expiration Date?
Expiration Dates: Should You Pay Attention?
3 Ways to Defrost Food Safely

There are so many more, enjoy!

Below the posts on this page, you will see the protein intake calculator-this is a guideline to determining your protein needs. Try it, but remember that it is an estimate.

Protein Intake Calculator Description : Find the right amount of protein recommended for your diet. Proper nutrition is critical for overall health and exercise performance. Enter your information in this calculator and get practical estimates for your daily dietary protein intake. The results of the protein intake calculator will show you the estimated number of grams of protein that should be consumed daily, and by each meal, depending on the goals you want to achieve.

Dinner is easy tonight and can't be all that bad for you!
Into the crockpot went:
2 handfuls of chunks of skinless, boneless chicken breast from my freezer
2 cans of chopped tomatoes (with celery, onions....whichever can you prefer)
1 can black beans
1 Tablespoon Oregano
1 teaspoon chicken broth powder
carrots, onions, potatoes, chayote, whatever you choose!
Halfway through cooking time add:
1 cup of frozen mixed veggies (such as one with brocolli, corn, carrots, -again your choice)

Leave in crockpot several hours. Currently my house smells delightful!
I will be cooking up a pot of High protein pasta to add to the bowls when it gets dished up.

Thank you GNC Whey Protein!
You just turned my sweet urge into a healthy lunch!

One scoop of protein powder (120 cals, 20g protein) stirred into one Dannon Light and Fit Yogurt (80 cals, 5g protein) and that makes 200 cals with 25 grams of protein!!!
I prefer vanilla protein powders and strawberry banana yogurt but mix and match!