Foods that Fight Fat & Eating Quickly Leads to Obesity

Today’s Re-Powering information – Today is a double hit with an article Jamie shared from Prevention Magazine on Foods that Fight Fat and a second excerpt on how eating fast is 3 times more likely to contribute to being over fat compared to eating slow. There’s also a great apple muffin recipe from my friend Nicole in NJ (who runs an Adventure Boot Camp in my former home town) and quote of the day.
As always you can see the day’s re-powering information on the boot camp blog page with this link or by going to www.ArgyleBootCamp.com and selecting the Blog button on the left nav bar. There is a second blog for campers to communicate, share idea’s, ask questions, unite, exchange recipes, etc. Use it to your liking. http://bootcampersblog.blogspot.com/
Prevention Magazine - Foods that help fight fat, while providing your body with wonderful nourishment!

Foods That Fight Fat Over 40
Ready to get slimmer and feel younger? Add these foods to your diet and you'll gain nutrients as well as lose pounds.
By the Editors of Prevention

Boost the benefits of your workout and burn more fat, faster, with these seven smart food choices. Add them to your daily diet and you can shed about 10 pounds over the course of a year.

Water with lemon

A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn't. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less.
Plus, the phosphoric acid in soda may contribute to bone loss—and osteoporosis—by changing the acid balance in your blood.

High-fiber granola bars

A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body's ability to use fat as fuel, explains Lisa Dorfman, R.D., adjunct professor at the University of Miami.

Ground flaxseed

Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you're less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it's high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.

Walnuts

Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer.
In a one-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat. The subjects also reduced their insulin levels, which helps keep fat storage in check.

Hot sauce

Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin—the hormone that triggers body fat storage—were lowered by as much as 32 percent. One theory:
Capsaicin, the chemical that gives chiles their fire, may improve the body's ability to clear insulin from the bloodstream after you eat, so you're more likely to burn fat following a meal spiked with chile peppers than after one that isn't packing heat.

Cinnamon

Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You'll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18 percent and triglycerides by 30 percent.

Salmon

Just 3 ounces of canned salmon delivers 530 IU (more than the daily
value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can't do its job. Other fatty fish choices include tuna, sardines and mackerel.

Provided by Prevention

End
Remember to choose the most wholesome real foods and eliminate the rest.

Article # 2. The moral of this article is eat slowly, don’t over feed and of course the same theme rings true to choose the most nourishing whole foods.

Speedy eaters seen likelier to get fat
LONDON (Reuters) - People who eat quickly until full are three times more likely to be overweight, a problem exacerbated by the availability of fast food and the decline of orderly dining habits, Japanese researchers said on Wednesday.
The findings, published in the British Medical Journal, highlight how eating styles, and not just what or how much is eaten, can contribute to an obesity epidemic fueled by the spread of Western-style affluence in many parts of the world.
The World Health Organization classifies around 400 million people as obese, 20 million of them under the age of five. The condition raises the risk of diseases like type 2 diabetes and heart problems.
For their study, Hiroyasu Iso and colleagues at Osaka University asked more 3,000 Japanese volunteers aged 30 to 69 about their eating. About half of the men and a little more than half of the women said they ate until full. About 45 percent of the men and 36 percent of the women said they ate quickly.
Those who said they ate until full and ate quickly were three times more likely to be fat than people in the "not eating until full and not eating quickly" group, the researchers found.
They cited as causes both the availability of cheap food in big portions and habits like watching television while eating.
To counteract the "supra-additive effect" of speedy or glut eating among children prone to obesity, parents should encourage them to eat slowly and in calm surroundings, the study found.
(Reporting by Michael Kahn; Editing by Dan Williams)
End
Recipe of the Day
Another seasonal delicious healthy food. Yummy!
Spiced Apple Butter Bran Muffins

These muffins are dense, grainy, fruity and delicious. A double dose of apple-diced fresh and dark, spiced apple butter makes them extra moist and flavorful.

Makes 1 dozen muffins
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy


1/2 cup raisins
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup unprocessed wheat bran or oat bran
1 large egg, lightly beaten
1/2 cup low-fat milk
1/2 cup spiced apple butter
1/2 cup packed light brown sugar or 1/4 cup Splenda Sugar Blend for Baking
1/4 cup canola oil
3 tablespoons molasses
1 cup finely diced peeled apple


1. Preheat oven to 375°F. Coat 12 standard 2 1/2-inch muffin cups with cooking spray. Place raisins in a small bowl and cover with hot water. Set aside.
2. Whisk whole-wheat flour, all-purpose flour, baking powder, salt and cinnamon in a large bowl. Stir in bran.
3. Whisk egg, milk, apple butter, brown sugar (or Splenda), oil and molasses in a large bowl until blended. Make a well in the dry ingredients and pour in the wet ingredients. Drain the raisins; add them and the diced apple to the bowl. Stir until just combined. Scoop the batter into the prepared pan (the cups will be very full).
4. Bake the muffins until the tops spring back when touched lightly, 18 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.


NUTRITION INFORMATION: Per muffin: 197 calories; 6 g fat (1 g sat, 3 g mono); 18 mg cholesterol; 35 g carbohydrate; 4 g protein; 4 g fiber; 144 mg sodium; 221 mg potassium.

Nutrition bonus: Fiber (16% daily value).
2 Carbohydrate Servings
Exchanges: 2 starch, 1 fat


Per muffin with Splenda: 2 Carbohydrate Servings; 187 calories, 31 g carbohydrate
TIP: Wrap leftover muffins individually in plastic wrap, place in a plastic storage container or ziplock bag and freeze for up to 1 month. To thaw, remove plastic wrap, wrap in a paper towel and microwave on Defrost for about 2 minutes.
Quote of the Day:

"Most fears cannot withstand the test of careful scrutiny and analysis. When we expose our fears to the light of thoughtful examination they usually just evaporate."

Jack Canfield