Archive for April, 2013

As seen on KnowMoreTV.com!

http://www.knowmore.tv/food-fitness/3-foods-that-will-help-you-sleep-better/#.UYCBpIakrac.wordpress

THE-REAL-SKINNY-Cover-Art-3-1-200x300
I’m excited to announce that two nutrition experts, whom I hold in high esteem, have jointly written a book entitled The Real Skinny: Appetite for Health’s 101 Fat Habits & Slim Solutions (Penguin). Julie Upton, MS, RDN, CSSD and Katherine Brooking, MS, RDN run the a great website and blog called Appetite For Health which is loaded with great information on health, nutrition and features new products and great deals that are health related.

Now on to their book. Truth be told, I’m not much of a fan of diet books in general. I guess that’s why I haven’t written one yet …don’t hold me to that, though! Ha! But The Real Skinny isn’t really a diet book, per say. It’s more of a book of solutions to common “fat traps” that we all fall into. Sure, there’s some neat recipes and a 14-day menu plan tucked inside, but what I liked most were the 101 Fat Habits and the Slim Solutions that Julie and Katherine offer. Take Fat Habit #61 for example. I’m a nighttime nosher, for sure. I have a degree in nutrition and should know better but as I always say, when it comes to lifestyle, knowledge is great but it’s what you do that counts! Nighttime nibbling, especially the just-open-a-bag-of-anything-and-start-eating habit is the worse. Eating late at night can really ratchet up the number of calories that your mind doesn’t even register because it’s not a “sit-down” meal. But it’s not just eating late at night that’s the problem. According to Upton and Brooking, “Studies show that distracted eaters gobble up more calories compared to non-distracted eaters, and those who watch TV and eat consume 20-100% more calories compared to individuals who eat without distractions. Even worse, distracted eaters reported being less satisfied.”

People who tend to eat late at night are at more risk of being overweight, having sleep disorders and the list goes on. So what’s the Real Skinny solution? Well Julie and Katherine give you eight to choose from including eating a fiber-rich dinner and eating dinner a little later so you are full and satisfied until bedtime. My favorite tip is keeping yourself busy. Think about it. Most of us just want to unwind – which translates to zoning out in front of the tube and keeping our hands and mouths busy by filling them with food. And of course, your ability to monitor what you eat and cut off eating when you are actually full goes out the window when watching TV. Find things to do or hit the hay early and get up earlier!

Julie and Katherine also offered some insight to their book that I thought I’d share with you.

Do you need diet foods to lose weight?

There are no “special” or “manufactured” foods required to lose and maintain a healthy weight. In fact, good-for-you unprocessed foods like fruits, veggies, whole grains and lean proteins are probably the best foods to help you lose weight.

Many dieters get stuck on using pricey unhealthy “health” foods: diet foods, sugar substitutes, diet sodas and other calorie-reduced items that aren’t necessary and they aren’t always associated with diet success. Some studies even suggest sugar substitutes interfere with the body’s natural mechanisms to regulate caloric intake. Use diet foods and beverages sparingly and be mindful that they alone, will not equal diet success. A recent statement from health organizations say that if you use sugar substitutes as a replacement for foods and beverages with added sugars, they can help you cut calories. We suggest using sugar substitutes sparingly and limiting diet beverages.

How do you recover when you totally blow your diet?

Chronic dieters often adhere to strict all-or-nothing diets that are too restrictive and unrealistic. It’s like trying to walk on a tightrope for life, which explains their lack of success. We all will eventually fall off. Instead of thinking of a strict eating plan that doesn’t fit your lifestyle, focus on strategies that you can, with a little work, realistically live with.
You need to expect slip-ups to happen when you’re losing weight, so how you deal with a bad day, week or month helps predict success. Individuals who can lose and maintain weight loss can be flexible enough with themselves to bounce back to healthy eating. Think: Life Happens or as I like to say, #$%! Happens! And start fresh tomorrow.
of meals and snacks, you need to only eat. When the brain is distracted, it takes significantly more calories to get the same level of satiety.

Is there a difference between food calories and liquid calories?

New research shows that we’re drinking a great proportion of our calories than ever before. In fact, one-quarter of the population drinks nearly 300 calories a day from sugary drinks like soda, fruit drinks, energy drinks, flavored water and gourmet coffee drinks. The problem with drinking our calories is that they’re less satisfying than when we eat foods, so we’re unlikely to eat less when we drink more calories. In addition, most beverages with calories get their calories from nothing other than sugar. This sugar is rapidly absorbed by the body and may increase risk for metabolic syndrome, type II diabetes and may increase hunger and cravings. It’s important to think before you drink.

You can purchase a copy of The Real Skinny and find out more about Appetite for Health by visiting Julie and Katherine’s website, http://www.AppforHealth.com .

Would you like to win a copy?? Hit me up in the comment section and tell me why you need this book! Most compelling story wins!!

Salmon-Cherry-and-Arugula-Salad-thumbnailAs seen today on WebMD
Spring is in the air and hopefully for many of us, that spurs the desire to move more. Unfortunately, more movement can spell more pain, especially for joints that haven’t moved in a while or are subjected to abuse. Although millions of Americans use prescription and non-prescription drugs daily in an effort to control inflammation and pain however, studies are ongoing to see if what we eat can help with pain relief. Here are some foods that look promising:

Cherries are packed with anthocyanins which have similar pain-reducing effects as anti-inflammatory drugs like aspirin. A study published in the Journal of the International Society of Sports Nutrition found that tart cherry juice before long distance running can reduce post-run muscle pain. Several studies support the pain relieving effects in joints, too!

Ginger is loaded with powerful antioxidants such as shogaols, zingerones and gingerols which are all effective anti-inflammatories. In the science Journal of Pain, a randomized double-blind placebo-controlled study found that subjects who either ate about ½ teaspoon of raw or cooked ginger for 11 days prior to muscle injury from exercise saw pain reduced within 24 hours compared to the control group. In another related study, ginger was not effective for reducing pain when it was taken 24-48 hours after an injury. The study’s authors emphasized the importance of consuming ginger daily for maximum pain relief.

Hot Peppers
cause pain to the tongue and any other mucous membrane. But surprisingly, it is effective for halting pain in other areas of the body. Hot peppers are extremely rich in vitamin C which helps repair wounded tissue that causes pain. They are also abundant in the type of phytochemicals which reduce pain-causing inflammation such as flavonoids and capsaicinoids, including capsaicin, which has become part of salves and ointments for aching joints and muscles. A randomized double blinded study of 30 patients with chronic dyspepsia (upset stomach) found that those who ingested about ½ teaspoon of red pepper (2.5 g) daily for 5 weeks had 60% reduction in reports of stomach pain, fullness and nausea compared to the placebo group who experienced a 30% reduction of complaints. Long-term ingestion of hot chilis was found to improve dyspepsia and GERD symptoms in small randomized, controlled studies.

Salmon
is one of the best fish sources of omega-3s and also a source of vitamin D. These nutrients help with aches and prevent arthritis and joint soreness. Omega-3s help to reduce the production of inflammatory cytokines and enzymes that cause painful joints, muscles and nerve endings. Clinical studies have shown that intake of omega-3 fats found in foods like salmon result in reduction in pain associated with arthritis, dysmenorrhea (painful menstrual cramps), inflammatory bowel disease, and neuropathy (nerve pain).

Turmeric is loaded with the pain and inflammation-fighting plant nutrient called curcumin. Several animal and human studies have demonstrated effectiveness of Turmeric as an effective pain reliever. A double-blind placebo controlled study found that turmeric was effective for relieving post surgical pain and fatigue.

Turmeric, fresh grated ginger, diced hot peppers and tart cherry preserves, all mixed together, makes a wonderful glaze for salmon. Add a little ground pepper and salt to taste. Dust off the grill and try it as your season opener entrée to a pain-free spring and summer. Any other ideas for combining these ingredients or any other foods that you have found helpful in controlling pain would be most welcomed!