Monday, October 22, 2012

6 Nutrients You Need Daily and Where to Get Them 6 Nutrients You Need Daily and Where to Get Them SEP 28, 2012 AT 12:14PM BY BETTER EATS We all know that the right nutrients are critical to our overall health. But have you looked at those nutrition facts on the back of the package? It can be pretty overwhelming. Here's your simple cheat sheet to provide an at-a-glance guide for a few essentials! CALCIUM WHAT IT DOES: Strengthens our bones! HOW MUCH TO GET: This is dependent on your age, 19 to 50 year olds should aim for 1000 mg a day, and those above the age of 50 should shoot for 1500 mg a day. WHERE TO GET IT: Dairy products, leafy vegetables, canned salmon (or any fish with bones) WE SUGGEST: 1 cup of plain 2% yogurt has 415 mg of calcium, 1 cup of kale has 180 mg, and 4 oz of salmon has 225 mg. Check out our recipe for Southern Kale. MAGNESIUM WHAT IT DOES: Helps to maintain muscle functions and supports strong teeth and bones. HOW MUCH TO GET: 320 mg to 360 mg per day WHERE TO GET IT: Spinach, okra, artichokes, nuts, seeds, beans, and potatoes. WE SUGGEST: Chow down on extra leafy spinach salads (a cup of spinach contains half your daily magnesium minimum!) and snack on cashews, peanuts, and almonds (in moderation) to be sure you are fulfilling your daily magnesium needs! Try out our Almond Granola for starters! FIBER WHAT IT DOES: Reduces our risk of diabetes and coronary heart disease. Fiber also promotes a healthy weight and promotes digestive health. HOW MUCH TO GET: At a minimum 25 grams per day. WHERE TO GET IT: Fruits, vegetables, whole grain breads, nuts, seeds, and beans. WE SUGGEST: The best way to consume fiber is in its purest form - fruits and veggies! So grab an apple as your midmorning snack and chow down on salads and a whole grain roll at lunch! Looking for an added fiber bonus? Add beans to your salad! Or give our BBQ Baked Beans a try! OMEGA-3 WHAT IT DOES: Supports brain and heart health and is shown to help your body fight cancers HOW MUCH TO GET: At least 1.1 grams per day WHERE TO GET IT: Fish like salmon, tuna, and herring all contain omega-3 fatty acids. The American Heart Association suggests eating fish twice a week. Not a fish fan? While it is always best to get your nutrients directly from food, omega-3 is also widely available in supplement form. WE SUGGEST: Enjoy grilled salmon on your salads, this adds protein to your already fiber rich lunch plus gives you a daily dose of omega-3 fatty acids. Or why not have a Salmon Burger? Perfect! POTASSIUM WHAT IT DOES: Potassium allows your cells, tissues and organs to function optimally as well as builds protein and metabolizes carbohydrates and aids in regulating the activity of your heart. HOW MUCH TO GET: About 4,700 mg per day WHERE TO GET IT: Bananas are a popular source, but potassium is also found in potatoes, white beans, yogurt, avocados, and sirloin steak. WE SUGGEST: Avocados have a ton of potassium with 708 mg per cup, bananas are another great source with 537 mg per cup. Try our Avocado Corn Salsa to load up on potassium! WATER Ok, so you have heard this one your whole life - drink more water! Your mom has told you, your doctor, your 7th grade health teacher…but it’s true! Yet 75% of all Americans are chronically dehydrated. So get to drinking! WHAT IT DOES: Where to start? Water eases back and join pain, decreases risk of cancer, helps regulate your metabolism, and keeps you from getting fatigued, just to name a few benefits! HOW MUCH TO GET: This varies from person to person, but the goal is to never feel thirsty. You should be drinking water all throughout the day! If you feel thirsty, reach for water over sodas and sports drinks. Use the old guideline of 8-10 glasses per day and adjust accordingly. WHERE TO GET IT: There is no substitute for sitting down with a cold glass of water! WE SUGGEST: Bring a travel water bottle with you wherever you go, that way you always have access to hydration! HOW DO YOU GET YOUR DAILY NUTRIENTS? BE SURE TO COMMENT IN THE COMMENTS SECTION BELOW!

Saturday, October 20, 2012

9 Foods that Help You Shed Pounds 9 Foods that Help You Shed Pounds OCT 1, 2012 AT 3:03PM BY BETTER EATS Can eating help you lose weight? Yes! Here are nine foods you can eat to support your healthy diet and help you to shed pounds. MUSHROOMS Studies have shown that people find mushroom-based entrees as satisfying as those made with lean beef. Mushrooms are far lower in calories than beef, and certain varieties such as shiitake and maitake mushrooms have been shown to reduce inflammation. Try a variety of mushrooms in this lovely Rustic Mushroom Tart recipe. EGGS Starting the day with protein-rich eggs will keep you feeling full longer. Serve them to the whole family with this recipe for Quick and Easy Breakfast Tacos. APPLES Apples have less than 100 calories each, and they’re full of fiber. Try them in this refreshing recipe for Apple-Jicama Slaw and save a few to slice and pack in your kids’ lunches. SOUP Starting a meal with soup prepares your body for digestion and curbs your appetite before you dig into more calorie-dense dishes. Try starting your next family dinner with this Spinach Soup With Rosemary Croutons. HOT CHILI PEPPERS Studies have shown that people eat less when the dish they’re eating is spicy. Test this out with our spicy Sirloin and Portobello Stew recipe. You can make a milder version for the kiddies and add extra heat to your portion to taste. BEANS Beans are high in fiber, meaning it takes longer to digest them. Translation: you’ll feel full longer than when you eat low-fiber foods. Try this recipe for our Shredded Turkey and Pinto Bean Burritos. This lean, protein-filled meal is a perfect lunch or dinner for any young athletes in your house, too. GREEN TEA Green tea contains antioxidants that speed your metabolism. Try brewing a hot mug of your favorite variety, or make a delicious Iced Mint Green Tea. This can double as a great afterschool snack. PEARS Pears have even more fiber than apples. The next time you're doing a grown-up gathering, try using our Pear and Dried Apricot Salsa! It's unexpected and will get you a hostess star for sure. CINNAMON Cinnamon can help curb post-meal insulin spikes. Try sprinkling it on your morning oatmeal or make cinnamon toast for your kids. It tastes great on Eating Well's recipe for Overnight Oats!

Thursday, October 18, 2012

Lose Weight The High-Fiber Way

Lose Weight The High-Fiber Way Watch the pounds disappear with our "never be hungry" eating plan By Kathy Keenan Isoldi, M.S., R.D., C.D.E. Americans spend 33 billion dollars every year on weight-loss products, many of which are not backed by scientific research. Why not save your money and avoid disappointment by choosing a proven weight-loss substance that's readily available in a wide variety of foods? It's called fiber. When it comes to fighting fat, fiber packs a powerful punch. Fiber-rich foods are inexpensive, and it's easy to work them into your daily meals. Plus, a diet that's high in fiber not only will help you lose weight, it will improve your prospects for better health and longevity, giving you more time to show off that svelte figure.* *Always check with your physician before starting a new weight-loss plan. How Fiber Fights Fat There's more and more evidence to suggest that eating a high-fiber diet can help you lose weight. When researchers at Tufts University reviewed published studies on the effects of fiber on hunger, they found that people who consumed an additional 14 grams of fiber a day ended up eating 10 percent fewer calories than before. In another study, researchers at University Hospital in London, Ontario, used detailed food diaries to compare the fiber intake of study participants at different weights. They found that those who maintained a healthy weight ate 30 percent more fiber than the overweight participants. Fiber helps people to lose weight in two ways. For one thing, it provides bulk, which makes you feel full. But fiber also slows digestion, which makes you feel satisfied longer. What and Where Is It? We may joke about fiber, but many of us aren't sure exactly what it is or how to be certain we're getting enough of it. Fiber is the indigestible portion of plant foods, most of which passes through our system unchanged. Since we lack the enzymes to digest fiber, we can't absorb any calories from it. But we can reap a multitude of health benefits. There are two types of fiber: water-insoluble and water-soluble. The former, found in wheat bran and the skins of some fruits and vegetables, exits the body basically unchanged. It provides bulk and helps regulate the bowels. Water-soluble fiber is found in oats, beans, lentils, barley and most fruits and vegetables. This type of fiber absorbs water in the digestive tract, which is what helps you feel full and slows your digestion.

Think Bigger: You Can Have It All Think Bigger: You Can Have It All October 18, 2012 at 12:00 am By Theresa Danna Learning the Secret of Balance in Life Have you ever wondered how some people manage to have it all? They enjoy a happy family life, fulfilling career, good health, fun hobbies, and time with friends. What’s their secret? Are they cloned? No, they’ve just mastered the art of balance, and you can, too. Here’s how: Eliminate Time Suckers We’ve all got the same 24 hours each day. How well you manage yours starts with paying attention to how much time you spend on activities or people who don’t contribute to your goals. For example, the Internet, especially social networks, can suck up precious hours if you don’t monitor yourself. A few minutes each week on Facebook or Twitter is all you need to stay in touch with long-distance friends and follow events that enrich your life. As far as email and text messages go, don’t feel obliged to read every “forward” or answer each message as soon as you receive it. While some interruptions are necessary, such as work-related ones, most others can wait. Don’t Bring Work Home Now that we all have easy access to computers anytime and anywhere, it’s tempting to do some work from home outside of regular office hours. However, those who successfully balance their home and work lives resist that temptation. “I help many of my clients in their struggle to achieve balance between work and romance,” explains Psychic Gina Rose ext. 9500. “For many, it is part of their karma to learn balance in this incarnation.” Establish boundaries and then stick to them. Work happens between certain hours in a certain place, and then home life happens outside of those hours in a different place. These days, one of the most loving things you can do for your significant other is leave your work at the office, turn off your cell phone, and simply pay attention to them. Even if there are household chores to do, you can do them together as a family. Get Up Earlier Regardless of what time you wake up in the morning now, start waking up at least a half hour earlier. Many people who are successful in all aspects of life start their day early. Use that extra time to do whatever you feel you don’t have time to do right now, whether it’s exercising or reading for pleasure. Even though 30 minutes might not sound like much, when you spend it doing whatever you please, it can be quite empowering. “Focus on the lightheartedness and awe of what you are achieving,” advises Psychic Anya Dawn ext. 9179. Believe That You Deserve it All Besides setting boundaries and managing your time efficiently, having it all also requires believing that you do, in fact, deserve it all. Psychic Rivers ext. 5273 reminds us: “Everything we manifest begins with a thought… so choose your thoughts carefully.” If a part of you believes that you are not good enough to be successful in all areas of your life, then you will subconsciously create imbalance. If some aspect of your self-esteem needs healing, work on that issue so that your inner thoughts eventually reflect self-love and self-respect. With both your inner thoughts and your outer efforts working in unison, you will create the life of balance that you desire.

10 Ways to Show Someone You Love Them 10 Ways to Show Someone You Love Them October 18, 2012 at 12:00 am By Natasha Jervis Actions Speak Louder Than Words Have you really wanted to show your partner just how much you love them, but are unsure how to? Don’t worry, many people don’t know how to express their feelings through actions. But it really isn’t as hard as you think and there are numerous ways you can show your loved one just how truly amazing you think they are. Surprise! Surprise them with a gift when they least expect it. Gifts that aren’t expected are always a sign that you care deeply for someone. They will know that you love them because you took time to think of them. Leave a Note Have you ever left a heartfelt note for your partner? Have you left the house covered with cute little sticky notes and sweet messages so that they find them when they arrive? Surprise notes are always a great way to say, “I love you.” Leave a note on the bathroom mirror, in his/her pocket, on their favorite snack, in a book or on a sandwich you made for them to take to work! Give the Gift of a Hug A hug goes a long way! Greet your partner with a hug when they get home from work. Climb into bed and give them a snuggle when they wake or hug them when they least expect it. When you give the gift of a hug to your loved one out of the blue, they will feel how much you truly adore them. Hold Hands in Public: Couples Unite Even though this may seem to come easy for some couples, it is actually difficult for some. If you are one of those people who do not like public displays of affection, think again. By taking your partner’s hand in public you are making a public announcement that you love the person you are walking with and that you are proud of who you are with. It can do wonders for intimacy and relationship development. It won’t hurt, so give it a try! Do you feel like your partner is ashamed of you? Christian ext. 5175 can see into their heart for your answer! Make an Effort to Help With the daily routine of households, school days and workloads, we can sometimes forget to do our share. If you don’t usually do any household chores, lend a hand and do it without your partner having to ask. Do the laundry, clean the windows, do some yard work or do the job your partner hates most. By chipping in, your loved one will know just how much you care. Active Listening Listening is part of the communication process and it is extremely important where loving relationships are concerned. Take time to listen to your partner. Don’t try to fix everything. Sometimes all your loved one needs is for you to listen to them. Make the time, commit to listening and allow your loved one to express how they are feeling and let them discuss anything they need to get off their chest. A Massage: A Win-Win Situation for Couples By offering to give your partner a massage, foot or neck rub, you are showing them that you care about their well-being and that you love them. Massage is an art of intimacy and can be a fantastic way to show that you care about your partners pain, relief and comfort. Make Time for Connection Life can be busy and sometimes couples forget to connect with each other. You may think you always spend time together because you go to the gym together, watch movies together and keep active with the kids as a family, but when do you actually talk to each other, face to face, with eye contact? Dedicated “couple time” is essential to a deep and meaningful relationship. Show your loved one how much you love them by planning a night out or weekend just for the two of you to connect. Put it in Words If you want to express your feelings in words, you can by putting it in a card. By taking the time to sit down and think about how special your partner is to you and by writing more than a few sentences, you will show your deep love for your partner. Be Thoughtful: Put Them First Couples can get so caught up in their daily lives and activities that they can forget to perform acts of kindness for each other. It’s easy for some to put themselves first. Next time you are driving home and feel like getting yourself a tea or coffee at a drive-through, bring your partner one. If you want to go to the movies, ask them what they would like to see. It’s important to put them first sometimes and be considerate. Stop putting them first if they don’t deserve it! Learn to put yourself first with the help of Morgana ext. 5471. Learn to Compromise The more you show that you can accept change and that you can compromise when making plans or weekly schedules, the more you show how much you love someone. Relationships are not one-sided and both parties need to feel respected. Work together and you are guaranteed to build a strong, loving relationship for the future.

Tuesday, October 16, 2012

8 Tips for Healthy Eating

Weight Management Center 8 Tips for Healthy Eating By following some basic dietary guidelines, you can turn healthy eating into a lifestyle instead of a chore. Follow these suggestions: 1) Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day. Breakfast also gives you energy and helps you think and learn. 2) Choose whole grains more often. Try whole-wheat breads and pastas, oatmeal, brown rice, and bulgur. 3) Select a mix of colorful vegetables every day. Vegetables of different colors provide different nutrients. Choose dark, leafy greens such as kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes. 4) Choose fresh or canned fruit more often than fruit juice. Fruit juice has little or no fiber. 5) Use fats and oils sparingly. Olive, canola, and peanut oils; avocados; nuts and nut butters; olives; and fish provide heart-healthy fat as well as vitamins and minerals. 6) Eat sweets sparingly. Limit foods and beverages that are high in added sugars. 7) Eat three meals every day. Don't skip meals or eat snacks instead of meals. 8) Have low-fat, low-sugar snacks on hand. Keep them at home and at work, and carry them with you to combat hunger and prevent overeating. Last updated: April 2007 I would suggest buying low calorie sweets such as Skinny Cow if it helps you to eat less, knowing you can have a treat later. Also, I have had great luck with Kellogg's Special K products. I love the cereal. I sometimes eat it as a snack at night!

Monday, October 15, 2012

Anti-Inflammatory Diet & Pyramid

Anti-Inflammatory Diet & Pyramid

Anti-Inflammatory Diet & Pyramid

Anti-Inflammatory Diet & Pyramid

10 Healthy Breakfast Ideas

10 Healthy Breakfast Ideas Take a fresh look at what makes a nutritious breakfast and what foods are good to eat at the most important meal of your day. By Kristen Stewart Medically reviewed by Pat F. Bass III, MD, MPH Breakfast really is the most important meal of the day. This is especially true for dieters who will find it easier to manage their weight and stay on track with a start to the morning that’s high in nutrition. The trick, however, is making smart choices. “A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit,” says Andrea Gorman, MS, RD, manager of clinical nutrition at Rhode Island Hospital/Hasbro Children’s Hospital in Providence. “All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.” Healthy Breakfast Ideas Related: The Importance of Breakfast Here are some ideas to get your day started right: Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium. Get off to a berry good start. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer. Take your nutrition to go. Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s a meal that’s high in protein, dairy, and volume, and it’s very portable if you’re in a hurry. Get a good “warm-up.” Susan B. Roberts, PhD, author of The Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston, recommends hot cereal: Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, it’s the perfect start to the day with plenty of fiber and volume. Don’t skip the eggs. Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination. Wrap up some burritos. Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese. Call on cottage cheese. Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium. Look for cottage cheese brands that offer extra fiber. Ham it up. Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C. Don’t rule out a.m. vegetables. You can enjoy veggies with breakfast if you add them to some eggs. Dr. Roberts suggests cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired. Think whole grain. Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium. Related: How Skipping Meals Stops Weight Loss

What Painful Situations Can Teach You About Yourself

What Painful Situations Can Teach You About Yourself The author and founder of the Seat of the Soul Institute shows us how to use our painful experiences to grow spiritually. By Gary Zukav Everyone wants to learn the same thing from painful situations: how to avoid repeating them. For example, when you do your best to take care of someone and then that person pushes you away, you feel unappreciated. Or when you expect to be thanked and the opposite happens. Or when someone betrays your trust: You expected honesty and instead experienced dishonesty. The list of painful situations that you can learn about yourself from is very long, and you have probably experienced many of them. If you treat each of these experiences as a separate, freestanding, random event in your life, you will continue to be surprised by them and, eventually, become frustrated. "Why is this happening to me?" will turn into "Why is this happening to me again?" These are good questions, but when you look outside yourself for the answers, you will not find anything of spiritual value. For example, my wife, Linda, and I once hired a manager to help us. We chose him because he was interested in what we teach, seemed capable and was excited to work with us. A year later, we discovered that he had lost a lot of the Seat of the Soul Institute's money, left it with debts we did not know about and stole a laptop computer when he departed. Of course, we learned to do a much better job of due diligence from that painful experience—checking references, verifying qualifications, researching previous work experience, etc. It was a lesson that I did not forget, but there was an even more important lesson that I learned from this painful experience. After feeling shocked (an experience of a frightened part of my personality, which is also a not-loving part of my personality) and blaming him for my emotional pain (also an experience of a frightened part of my personality) and feeling like a victim, I discovered something completely surprising, interesting and humbling: In shame and blame—both of which are very painful to experience, provided that you do not distract yourself with drinking, eating, shopping, sex, smoking, etc.—I saw this person as someone whose intention from the beginning was to get the most for himself from our interactions, and he did. What I discovered about myself truly jolted me: I had held the same intention toward him! The very same intention. I expected him to relieve me of my responsibilities, expand the institute and bring it revenue, and as long as he did that, I would be satisfied. In other words, my intention was to exploit him just as his intention was to exploit me. I got exactly what I gave. My real intention did not create the benefits for the institute that I had envisioned. It was to obtain as much from him as I could. I intended to exploit, and I created exploitation. It was a big lesson for me to learn. I am so grateful for it because it taught me to look carefully and honestly at my intentions, and showed me how powerfully they create my experiences. This is how to avoid re-creating painful situations: Take the time to discover your real intention before you act. If it is to change someone or the world so that you will feel safe or better about yourself, don't act on it, because it is an intention of fear and can create only painful consequences. If your real intention is to create harmony instead of discord, cooperation instead of competition, sharing instead of hoarding, and reverence for life instead of exploitation, act on it, because it is an intention of love and can create only healthy and wholesome consequences. When you do this, you are creating authentic power. Read more:

Deepak Chopra "Advice Handling Hard Times"

Friday, October 12, 2012

52 Little Changes for Big Weight Loss results|10-12-2012|

Monday, October 1, 2012

Heart Surgeon Speaks Out On What Really Causes Heart Disease -- Health & Wellness --

Heart Surgeon Speaks Out On What Really Causes Heart Disease -- Health & Wellness --

It's time to re-think how we think about healthy food. It just may save your life!

Welcome to Weight Loss Coach Sherrie's Blog!

I am currently trying a new way of eating (forget about that nasty "D" word!). I am following the "Schwarzbein Principle" and learning ways to focus on creativity and taking care of ME. I am currently in Body Blissmas, a program started by Jill Badonsky. As I learn to focus on healthy eating and being happy and creative, I would like to help you do the same.

Are you currently trying to lose weight?