I have learned so much from my children. One of the things that quickly became apparent during the toddler years was that their brains did not hear no or don't. I would say don't run and they heard run. I would say don't splash and they would say splash. Don't bang! You get the idea. I was driving myself crazy and they were not listening. It took about a week to re-program my brain and words, but I stopped telling them what "not" to do and focused on what to do. So I would say "walk", "your fork is for eating", " keep the water in the tub" and so on. What does this have to do with your well being. Well, again you don't hear no. So if you are thinking, don't eat chocolate, don't' drink alcohol, don't order the fries. What happens, you eat the chocolate, with wine and fries!
Instead replace you thinking and words with, I drink water, I choose fresh berries, I enjoy vegetables. It may sound corney - and not as fun as chocolate - which I love too, but you feeling fit is greater feeling than the taste of anything you can consume.
Read the article below for some more incites.
Wise Words
Choosing high-energy words can enhance health and happiness.
Nancy Miller
Have you ever told a small child not to touch something and noticed the response? It’s as if a child’s mind doesn’t compute words such as not and no. Now, what if our adult unconscious mind processed words in the same way? Suddenly, even positive statements take on a reverse, and sometimes, negative meaning. For example, when someone thanks you, and you reply, “No problem,” your unconscious only hears that there’s a problem and goes out to find more. It’s a provocative idea, and one that creates an intriguing premise for the new book Every Word Has Power (Beyond Words Publishing, 2008) by Yvonne Oswald. According to Oswald, our unconscious mind is like the Internet, which recognizes key words in a sentence and responds by reminding you of all the other chains of words, memories and meanings stimulated by each key word. Choosing high-energy words instead of low- energy ones can significantly improve your health and life, contends the author. Here, she tells how to make the switch.
quick tipUse words that include a healthy reason to achieve goals, such as “Fresh fruits and vegetables energize my body” instead of “I’m going on a diet.”
What are some low-energy and high-energy words?Problem, lazy, difficult, hard, worry and failure are all examples of low-energy words. Beauty, welcome, enthusiasm, harmony, joy and success are high-energy words. Change “Don’t worry” to “You’ll be fine,” and your unconscious will shift and believe the good news.What is the “switch”? The switch is a way to clear your self-talk of negative language. Low-energy words, such as hate, hard or worry, stimulate negative emotions in the middle or limbic brain, while high-energy words like joy, fun, laughter and harmony stimulate the cerebral cortex, which is the only place that great results come from. It is like letting the sunshine back into your life.[Ed Note: For more information, visit www.globalwelcome.com.]
Find a “switch” buddy to help change your language. When you or your buddy hears a low-energy word being used, simply say, “Switch!” You will be amazed at how many low-energy words you use every day. It’s easier to hear someone else’s words than your own at first.
End
Begin practicing better self talk. Your confidence will raise to a whole new level and so will your outcomes.
Kelli
www.KelliCalabrese.com
www.ArgleBootCamp.com
Tuesday, June 10, 2008
Monday, June 9, 2008
Discipline - the key to acheivement
Discipline will win out over smarts any day. Discipline is a learned skill that anyone can achieve. Anyone who had achieved greatness has mastered the art of discipline. Most everyone has an equal opportunity to live in a fit healthy body, but discipline alludes those who are unwilling to wake up, workout out, make healthy choices and choose delayed gratification at times. I love ice cream and chocolate as much as the next next girl, but if I had it every time I wanted it, I would be living in a different body.
Read on to see how you can develop your discipline skills to achieve your goals.
From www.WorkPlaceMoxie.com
* Self discipline, self control, self improvement, employee discipline, success skills, self help, career discipline, personal motivation, model behavior, personal development, behavior management, personal skills, success plans, personal development plans, self esteem, priority setting, human behavior and MORE!
* Understanding what Discipline is
* Understanding the benefits of Discipline
It's a well-known fact - when we first enter this world, and for a few years after, all we know is what we want and need.
A child believes the world revolves around them. And for the most part, at least for the first few years, it pretty much does. And it really needs to so a person is given all they need to give them the best chance to grow.
Then - while it can be much to our dismay, and one of the hardest lessons to learn - eventually we do learn that our personal desires are not the only or most important ones in the world at large.
This is when we need to begin Learning New Skills.
This is when we begin learning Discipline.
What it is
The Merriam-Webster Dictionary defines Discipline as "training that corrects, molds or perfects".
The Workplace Moxie Dictionary defines Discipline as "the art of learning certain behaviors" - for your own good!
These behaviors help us to get what we can of our desires while interacting with and respecting the desires of others in the world at large.
How Discipline is learned
There are people in positions of authority who teach and enforce guidelines.
Beginning with our earliest caretakers, usually one or both parents, (or guardians), and then our schoolteachers.
We can find these guidelines very frustrating at first. But as we mature and become wiser in the ways of the world, we begin to understand their purpose. Which is basically to help us find our own way in the world as responsible human beings.
The benefits of Discipline
If we're fortunate, we find there can be a great deal of pleasure in creating a sense of order and regularity. Of knowing poise and a sense of balance for ourselves.
We've developed the Discipline needed to create order out of chaos. We know who we are and what we're about. And when we feel centered within ourselves, it makes our journey through every day life a good deal easier.
One of the first Disciplines, and probably one of the very hardest to learn, is to think about your beliefs, (your thoughts and feelings), before you speak or take action.
Have you heard - "It's better to say nothing and be thought a fool than to open your mouth and prove it".
So often we can become so "riled" by someone's statement or action that we react in such a way as to end up making ourselves look bad. This is the last thing you desire. Especially in the work world.
Listen to learn
The best thing you can do for yourself is learning to listen.
This is a Discipline within itself.
It's understandable and reasonable that you desire your chance to speak. But - If and when you become so focused on what you desire to say, that you don't listen to what someone else has to say, you miss out on a chance to learn something.
Look at it this way - You already know what you know, so why not listen and learn what someone else knows.
This is especially true in the work world.
Whether you're an employer or an employee, listen to the other. Because they're the ones who will be able to help you succeed.
And know this - You don't always need to act to get what you desire.
Sometimes your desires will be satisfied through stillness. Give your desires a chance to be answered within their own time.
Bottom line ...
"I believe there is no escape from the rule that we must do many, many little things to accomplish just one big thing. This gives me patience when I need it most." (James Dupont)
Read on to see how you can develop your discipline skills to achieve your goals.
From www.WorkPlaceMoxie.com
* Self discipline, self control, self improvement, employee discipline, success skills, self help, career discipline, personal motivation, model behavior, personal development, behavior management, personal skills, success plans, personal development plans, self esteem, priority setting, human behavior and MORE!
* Understanding what Discipline is
* Understanding the benefits of Discipline
It's a well-known fact - when we first enter this world, and for a few years after, all we know is what we want and need.
A child believes the world revolves around them. And for the most part, at least for the first few years, it pretty much does. And it really needs to so a person is given all they need to give them the best chance to grow.
Then - while it can be much to our dismay, and one of the hardest lessons to learn - eventually we do learn that our personal desires are not the only or most important ones in the world at large.
This is when we need to begin Learning New Skills.
This is when we begin learning Discipline.
What it is
The Merriam-Webster Dictionary defines Discipline as "training that corrects, molds or perfects".
The Workplace Moxie Dictionary defines Discipline as "the art of learning certain behaviors" - for your own good!
These behaviors help us to get what we can of our desires while interacting with and respecting the desires of others in the world at large.
How Discipline is learned
There are people in positions of authority who teach and enforce guidelines.
Beginning with our earliest caretakers, usually one or both parents, (or guardians), and then our schoolteachers.
We can find these guidelines very frustrating at first. But as we mature and become wiser in the ways of the world, we begin to understand their purpose. Which is basically to help us find our own way in the world as responsible human beings.
The benefits of Discipline
If we're fortunate, we find there can be a great deal of pleasure in creating a sense of order and regularity. Of knowing poise and a sense of balance for ourselves.
We've developed the Discipline needed to create order out of chaos. We know who we are and what we're about. And when we feel centered within ourselves, it makes our journey through every day life a good deal easier.
One of the first Disciplines, and probably one of the very hardest to learn, is to think about your beliefs, (your thoughts and feelings), before you speak or take action.
Have you heard - "It's better to say nothing and be thought a fool than to open your mouth and prove it".
So often we can become so "riled" by someone's statement or action that we react in such a way as to end up making ourselves look bad. This is the last thing you desire. Especially in the work world.
Listen to learn
The best thing you can do for yourself is learning to listen.
This is a Discipline within itself.
It's understandable and reasonable that you desire your chance to speak. But - If and when you become so focused on what you desire to say, that you don't listen to what someone else has to say, you miss out on a chance to learn something.
Look at it this way - You already know what you know, so why not listen and learn what someone else knows.
This is especially true in the work world.
Whether you're an employer or an employee, listen to the other. Because they're the ones who will be able to help you succeed.
And know this - You don't always need to act to get what you desire.
Sometimes your desires will be satisfied through stillness. Give your desires a chance to be answered within their own time.
Bottom line ...
"I believe there is no escape from the rule that we must do many, many little things to accomplish just one big thing. This gives me patience when I need it most." (James Dupont)
Thursday, June 5, 2008
Lose Weight While Your Sleep
There is so much research that supports the evidence regarding lack of sleep and weight gain. Lack of sleep not only leaves you feeling tired, in a fog, and low on energy, but it stimulates your appetite. If you find that you are constantly hungry - even after you have just eaten and never seem to be able to quench your appetite, try sleeping more.
Read this article from Web MD to see the facts:
The Dream Diet: Losing Weight While You Sleep
Can more sleep really help us control our weight? Three top experts explore the possibilities.
By Colette BouchezWebMD Weight Loss Clinic-Feature
Reviewed by Leonard J. Sonne, MD
Lose weight while you sleep. It sounds like something you'd hear on a late night infomercial -- just around the time you are reaching for that bag of cookies because, well, you can't sleep.
But as wild as the idea sounds, substantial medical evidence suggests some fascinating links between sleep and weight. Researchers say that how much you sleep and quite possibility the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite.
"One of the more interesting ideas that has been smoldering and is now gaining momentum is the appreciation of the fact that sleep and sleep disruption do remarkable things to the body -- including possibly influencing our weight," says David Rapoport, MD, associate professor and director of the Sleep Medicine Program at the New York University School of Medicine in New York City.
While doctors have long known that many hormones are affected by sleep, Rapoport says it wasn't until recently that appetite entered the picture. What brought it into focus, he says, was research on the hormones leptin and ghrelin. First, doctors say that both can influence our appetite. And studies show that production of both may be influenced by how much or how little we sleep.
In fact, have you ever experienced a sleepless night followed by a day when no matter what you ate you never felt full or satisfied? If so, then you have experienced the workings of leptin and ghrelin.
How Hormones Affect Your Sleep
Leptin and ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full.
So what's the connection to sleep? "When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," Breus tells WebMD.
The two combined, he says, can set the stage for overeating, which in turn may lead to weight gain.
Studies: Those Who Sleep Less Often Weigh More
How the hormones leptin and ghrelin set the stage for overeating was recently explored in two studies conducted at the University of Chicago in Illinois and at Stanford University in California.
In the Chicago study, doctors measured levels of leptin and ghrelin in 12 healthy men. They also noted their hunger and appetite levels. Soon after, the men were subjected to two days of sleep deprivation followed by two days of extended sleep. During this time doctors continued to monitor hormone levels, appetite, and activity.
Studies: Those Who Sleep Less Often Weigh More continued...
The end result: When sleep was restricted, leptin levels went down and ghrelin levels went up. Not surprisingly, the men's appetite also increased proportionally. Their desire for high carbohydrate, calorie-dense foods increased by a whopping 45%.
It was in the Stanford study, however, that the more provocative meaning of the leptin-ghrelin effect came to light. In this research -- a joint project between Stanford and the University of Wisconsin -- about 1,000 volunteers reported the number of hours they slept each night. Doctors then measured their levels of ghrelin and leptin, as well as charted their weight.
The result: Those who slept less than eight hours a night not only had lower levels of leptin and higher levels of ghrelin, but they also had a higher level of body fat. What's more, that level of body fat seemed to correlate with their sleep patterns. Specifically, those who slept the fewest hours per night weighed the most.
Eating and Sleep Apnea: The New Connection
As a result of these and other studies, researchers began to theorize that getting more sleep just might be the answer to society's burgeoning waistline. But before you trade the cost of your gym membership for a pricey new mattress, take note: Experts also say the relationship is not as obvious as it seems.
The reason: Enter the somewhat mysterious nocturnal ailment known as "obstructive sleep apnea." People with sleep apnea may stop breathing for up to a minute, sometimes hundreds of times during the night while sleeping, says Dominic Roca, MD, director of the Connecticut Center for Sleep Medicine at Stamford Hospital.
Though the exact cause of the problem remains unknown, Roca and others believe that in most instances physical abnormalities inside the mouth and neck cause the soft tissue in the rear of the throat to collapse. This briefly closes off air passages many times during a night, causing disruption in breathing and a tendency to snore.
The end result: Although you may go to bed early and think you are getting a good night's rest, the disruption in breathing prevents you from getting deep sleep. Eight hours of disrupted shut eye can leave you feeling like you had only four.
"You wake up feeling tired and continue to feel tired all day," Roca tells WebMD.
The Link Between Sleep Apnea and Weight
So what does sleep apnea have to do with weight gain?
First, says Roca, patients who suffer from sleep apnea are more likely to be obese. However, studies show they do not have the usual low leptin levels associated with being overweight. In fact, Roca says that folks with sleep apnea have uncharacteristically high levels of leptin.
What's more, when their apnea is treated, leptin levels drop -- and somehow that helps them to lose weight.
"I've had about thirty patients who, when successfully treated for their sleep apnea were able to lose weight -- possibly because they had more energy, so they were more active and they just ate less," says Breus.
So why does low leptin seem to cause weight gain in some folks while allowing others to lose weight? One theory says that it may not be the level of this hormone that matters so much as a person's individual response to it. In much the same way that obese people can become resistant to insulin, folks with apnea may be resistant to the fullness signal that leptin sends to the brain.
"It's like the body is trying to tell them to stop eating, but their brain just isn't getting the message," says Breus.
Another theory: The overall response to leptin may be more individual than we think. Experts say our environment, dietary habits, exercise patterns, personal stress levels, and particularly our genetics may all influence the production of leptin and ghrelin, as well as our response to them.
The fact that we just don't know causes at least some experts to view all the research on sleep and weight with a cautious or skeptical eye.
"There is a serious challenge to the closing of the loop. That isn't to say that what we know about leptin and ghrelin is not important, or that when we finally do understand it that it won't be crystal clear -- but right now it just isn't," Rapoport tells WebMD.
Breus agrees: "I think we are likely to find that bad sleep matters but that it's likely to be bad sleep plus some other problems. I don't think we know what they are yet."
Sleep: You Can't Lose
Until doctors do know more, most experts agree that if you are dieting, logging in a few extra hours of sleep a week is not a bad idea, particularly if you get six hours of sleep or less a night. You may just discover that you aren't as hungry, or that you have lessened your craving for sugary, calorie-dense foods.
"One thing I have seen is that once a person is not as tired, they don't need to rely on sweet foods and high carbohydrate snacks to keep them awake -- and that automatically translates into eating fewer calories," says Breus.
If, on the other hand, you already sleep a lot, or you increase your sleep and feel even more tired, you should talk to your doctor. Experts say you may be one of the thousands of people with undiagnosed sleep apnea.
Says Roca: "As research continues, more and more data comes to the forefront to suggest that you simply can't cut back on sleep without paying some price."
End
So, the moral of the story is develop an evening routine at night that will help you fall asleep at a reasonable hour and sleep throughout the night. Of all of the things a personal trainer could be requesting of you, I think asking you to sleep is the best one!
Kelli
www.KelliCalabrese.com
www.ArgyleBootCamp.com
Read this article from Web MD to see the facts:
The Dream Diet: Losing Weight While You Sleep
Can more sleep really help us control our weight? Three top experts explore the possibilities.
By Colette BouchezWebMD Weight Loss Clinic-Feature
Reviewed by Leonard J. Sonne, MD
Lose weight while you sleep. It sounds like something you'd hear on a late night infomercial -- just around the time you are reaching for that bag of cookies because, well, you can't sleep.
But as wild as the idea sounds, substantial medical evidence suggests some fascinating links between sleep and weight. Researchers say that how much you sleep and quite possibility the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite.
"One of the more interesting ideas that has been smoldering and is now gaining momentum is the appreciation of the fact that sleep and sleep disruption do remarkable things to the body -- including possibly influencing our weight," says David Rapoport, MD, associate professor and director of the Sleep Medicine Program at the New York University School of Medicine in New York City.
While doctors have long known that many hormones are affected by sleep, Rapoport says it wasn't until recently that appetite entered the picture. What brought it into focus, he says, was research on the hormones leptin and ghrelin. First, doctors say that both can influence our appetite. And studies show that production of both may be influenced by how much or how little we sleep.
In fact, have you ever experienced a sleepless night followed by a day when no matter what you ate you never felt full or satisfied? If so, then you have experienced the workings of leptin and ghrelin.
How Hormones Affect Your Sleep
Leptin and ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full.
So what's the connection to sleep? "When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," Breus tells WebMD.
The two combined, he says, can set the stage for overeating, which in turn may lead to weight gain.
Studies: Those Who Sleep Less Often Weigh More
How the hormones leptin and ghrelin set the stage for overeating was recently explored in two studies conducted at the University of Chicago in Illinois and at Stanford University in California.
In the Chicago study, doctors measured levels of leptin and ghrelin in 12 healthy men. They also noted their hunger and appetite levels. Soon after, the men were subjected to two days of sleep deprivation followed by two days of extended sleep. During this time doctors continued to monitor hormone levels, appetite, and activity.
Studies: Those Who Sleep Less Often Weigh More continued...
The end result: When sleep was restricted, leptin levels went down and ghrelin levels went up. Not surprisingly, the men's appetite also increased proportionally. Their desire for high carbohydrate, calorie-dense foods increased by a whopping 45%.
It was in the Stanford study, however, that the more provocative meaning of the leptin-ghrelin effect came to light. In this research -- a joint project between Stanford and the University of Wisconsin -- about 1,000 volunteers reported the number of hours they slept each night. Doctors then measured their levels of ghrelin and leptin, as well as charted their weight.
The result: Those who slept less than eight hours a night not only had lower levels of leptin and higher levels of ghrelin, but they also had a higher level of body fat. What's more, that level of body fat seemed to correlate with their sleep patterns. Specifically, those who slept the fewest hours per night weighed the most.
Eating and Sleep Apnea: The New Connection
As a result of these and other studies, researchers began to theorize that getting more sleep just might be the answer to society's burgeoning waistline. But before you trade the cost of your gym membership for a pricey new mattress, take note: Experts also say the relationship is not as obvious as it seems.
The reason: Enter the somewhat mysterious nocturnal ailment known as "obstructive sleep apnea." People with sleep apnea may stop breathing for up to a minute, sometimes hundreds of times during the night while sleeping, says Dominic Roca, MD, director of the Connecticut Center for Sleep Medicine at Stamford Hospital.
Though the exact cause of the problem remains unknown, Roca and others believe that in most instances physical abnormalities inside the mouth and neck cause the soft tissue in the rear of the throat to collapse. This briefly closes off air passages many times during a night, causing disruption in breathing and a tendency to snore.
The end result: Although you may go to bed early and think you are getting a good night's rest, the disruption in breathing prevents you from getting deep sleep. Eight hours of disrupted shut eye can leave you feeling like you had only four.
"You wake up feeling tired and continue to feel tired all day," Roca tells WebMD.
The Link Between Sleep Apnea and Weight
So what does sleep apnea have to do with weight gain?
First, says Roca, patients who suffer from sleep apnea are more likely to be obese. However, studies show they do not have the usual low leptin levels associated with being overweight. In fact, Roca says that folks with sleep apnea have uncharacteristically high levels of leptin.
What's more, when their apnea is treated, leptin levels drop -- and somehow that helps them to lose weight.
"I've had about thirty patients who, when successfully treated for their sleep apnea were able to lose weight -- possibly because they had more energy, so they were more active and they just ate less," says Breus.
So why does low leptin seem to cause weight gain in some folks while allowing others to lose weight? One theory says that it may not be the level of this hormone that matters so much as a person's individual response to it. In much the same way that obese people can become resistant to insulin, folks with apnea may be resistant to the fullness signal that leptin sends to the brain.
"It's like the body is trying to tell them to stop eating, but their brain just isn't getting the message," says Breus.
Another theory: The overall response to leptin may be more individual than we think. Experts say our environment, dietary habits, exercise patterns, personal stress levels, and particularly our genetics may all influence the production of leptin and ghrelin, as well as our response to them.
The fact that we just don't know causes at least some experts to view all the research on sleep and weight with a cautious or skeptical eye.
"There is a serious challenge to the closing of the loop. That isn't to say that what we know about leptin and ghrelin is not important, or that when we finally do understand it that it won't be crystal clear -- but right now it just isn't," Rapoport tells WebMD.
Breus agrees: "I think we are likely to find that bad sleep matters but that it's likely to be bad sleep plus some other problems. I don't think we know what they are yet."
Sleep: You Can't Lose
Until doctors do know more, most experts agree that if you are dieting, logging in a few extra hours of sleep a week is not a bad idea, particularly if you get six hours of sleep or less a night. You may just discover that you aren't as hungry, or that you have lessened your craving for sugary, calorie-dense foods.
"One thing I have seen is that once a person is not as tired, they don't need to rely on sweet foods and high carbohydrate snacks to keep them awake -- and that automatically translates into eating fewer calories," says Breus.
If, on the other hand, you already sleep a lot, or you increase your sleep and feel even more tired, you should talk to your doctor. Experts say you may be one of the thousands of people with undiagnosed sleep apnea.
Says Roca: "As research continues, more and more data comes to the forefront to suggest that you simply can't cut back on sleep without paying some price."
End
So, the moral of the story is develop an evening routine at night that will help you fall asleep at a reasonable hour and sleep throughout the night. Of all of the things a personal trainer could be requesting of you, I think asking you to sleep is the best one!
Kelli
www.KelliCalabrese.com
www.ArgyleBootCamp.com
Top 10 Functional Food Trends in America
You might not think of food as being trendy, but there is an evolution in how we eat even over our short lifetimes. From low fat to low carb to low glycemic, the trends effect how we make our food choices. Maybe you ate more meat and potatoes as a child and now have more fast food meals? Food become demonized or praised and we discipline ourselves to shift our food choices based on our habits, beliefs, social setting, religious affiliation, taste preferences and so on.
Below you will find a news release on the Top 10 Functional Food Trends in America. From choosing organic food to 100 calorie snack packs, gogi berries to probiotics, this information is interesting.
Newswise — Foods that may provide a health benefit beyond basic nutrition, identified as functional foods, are becoming a key part of everyday life, according to a new article appearing in Food Technology, a publication of the Institute of Food Technologists.
Liz Sloan, Contributing Editor and President of Sloan Trends and Solutions, a trending and market predictions firm focusing on the food industry, has identified the top 10 trends in functional foods. The article noted that the majority of Americans, 69 percent are incorporating foods into a preventative lifestyle, while 27 percent are utilizing food as a treatment to manage a preexisting health condition. One-third of shoppers (36 percent) are trying to reduce the risk of developing a health condition, follow a doctor’s advice (30 percent) or manage/treat a specific condition on their own (25 percent), according to the Food Marketing Institute¹ data.
“Today’s consumers are extremely sophisticated, and they are attracted to functional foods’ ability to help manage health and wellness,” said IFT spokesperson Roger Clemens, PhD. Simply put, Americans are relying heavily on the foods they consume to improve their well-being.
Top 10 Food Trends
1. Healthy Household Halo – Americans are looking to create a healthy household. Approximately 57 percent of shoppers are making a lot of effort to eat healthier². With half (53 percent) of adults controlling their diet – 61 percent for weight, 36 percent cholesterol, 22 percent blood sugar, 18 percent high blood pressure, and 14 percent diabetes³. Babies and young children also drive healthier household eating. Popular trends include DHA for brain and eye development and probiotics for digestive health. In recent years, sales of healthful kids’ foods have outsold regular kids’ products 3:14. With 28 percent of parents admitting that they have an overweight child and one in eight kids having two or more risk factors for heart disease later in life, the No. 3 concern of moms, after immunity and growth/development, is now healthy kids foods.
2. Natural End Benefits – Recent scientific validation of the health benefits of superfoods have convinced consumers that key benefits are, in fact, naturally achievable, thus creating a new trend to whole food nutrition. New superfoods include: • Blood Oranges• Goji Berries• Seabuckthorn• Mangosteens• Garbanzo Beans• Specialty Mushrooms
3. Balancing The “Bul-get” – The U.S. weight loss market—projected to grow from $58 billion to $69 billion by 2010—is undergoing a sea change as consumers shift from dieting/weight loss programs to managing weight via smaller portions, specific food restrictions, and light/low-fat and super-satiating foods 5. Products providing, satiety, the state of feeling full or gratified, are now a hot commodity.
4. Contemporary Conditions – As 31 million Americans turn age 65 over the next 10 years, and the oldest of the 76 million baby boomers enter their 60s, the demand for condition-specific foods will skyrocket. Conditions such as high cholesterol, high blood pressure, osteoporosis and diabetes have created a need for functional foods to manage/treat these conditions. Boomers are looking to consume more omega-3s, polyphenols, flavanols, and plant sterols as part of a balanced lifestyle.
5. Proactive Lifestyles – With the majority of consumers trying to live a preventive lifestyle, fortified foods and beverages have quickly become a way of life. Consumers are making a strong effort to get more vitamin C, calcium, B vitamins, fiber, antioxidants, vitamin E, omega-3s/DHA/fish oil, vitamin A, potassium, iron, and folic acid from the food and beverages they consume6.
Proactive lifestyles have also created a need for functional foods that enhance skin, hair, and nails from the inside out. The U.S. “cosmeceutical” market is expected to grow from $14.9 billion to $17.2 billion by 20107.
6. Simpler, Greener, & Cleaner – Many consumers are taking a simpler, more-natural approach to the foods they eat, looking for foods with only a few ingredients and as fresh and close to the farm as time and budget will allow. Hormones topped the list of ingredients that consumers were least comfortable consuming.
Organic food and beverages sales grew 13 percent in 2007 and are expected to continue at double-digit growth through 20108. Consumers believe local products are fresher, have fewer pesticides, and in general are of higher quality9. Whole and heritage grains are among the ingredients that best symbolize the new natural direction.
7. Smart Treats – With two-thirds (66 percent) of consumers trying to eat snacks with more nutrition, 63 percent looking for lower-calorie favorites, and one-quarter looking for 100-calorie snack packs, healthier snack options is a “must have” for today’s consumer. Healthy snack sales outpaced traditional snacks nearly 3:1 over the last few years10.
8. Sensitivity Training – The number of adults who perceive that they, or their children, suffer from food allergies, intolerances, and sensitivities continues to grow, creating lucrative markets, disproportionate to their true medical base. The 70 million Americans suffering from a digestive ailment expect to see more products fortified with fiber and gluten-free. Foods carrying a digestive health/probiotic clam reached $712 million in 200711.
9. Vitality Treadmill – Energy was the top reason consumers made a dietary change last year. More than half of adults (55 percent) need something to give them an energy boost several times a week, 48 percent to increase their stamina/physical endurance, 46 percent to help them wake up, 43 percent to improve mental alertness, and 40 percent to keep them awake12.
Of all new functional food concepts, consumers are most interested in new products that improve mental performance13. Just over one-third of consumers drink energy beverages for a mental boost14. Ginseng, guarana, and taurine are among the key ingredients in emerging beverages. Candies, gums, and chocolates are also gaining popularity within this market.
10. New Venues – Without a doubt, the most important factor driving the healthy and functional foods market mainstream has been the increased accessibility of healthy products through additional channels. With today’s grab-and-go lifestyle and rising gas prices, convenience stores have become a powerhouse for sales of some healthy products. Convenience stores have instituted new programs designed to increase sales of these types of products.
To view or download this Food Technology article in its entirety please the visit http://www.ift.org.
About Food Technology
Food Technology is IFT's monthly flagship magazine addressing all facets of food science and technology. Its timely, in-depth coverage includes the latest research developments, industry news, and consumer product innovations.
About IFT
Founded in 1939, and with world headquarters in Chicago, Illinois, USA, the Institute of Food Technologist is a not-for-profit international scientific society with 22,000 members working in food science, technology and related professions in the industry, academia and government. As the society for food science and technology, IFT brings sound science to the public discussion of food issues. For more on IFT, visit http://www.ift.org.
Remember to make the best choices you can at every meal. Use common sense when making yoru choices. When ever possible, plan ahead.
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
www.ArgyleBootCamp.com
Below you will find a news release on the Top 10 Functional Food Trends in America. From choosing organic food to 100 calorie snack packs, gogi berries to probiotics, this information is interesting.
Newswise — Foods that may provide a health benefit beyond basic nutrition, identified as functional foods, are becoming a key part of everyday life, according to a new article appearing in Food Technology, a publication of the Institute of Food Technologists.
Liz Sloan, Contributing Editor and President of Sloan Trends and Solutions, a trending and market predictions firm focusing on the food industry, has identified the top 10 trends in functional foods. The article noted that the majority of Americans, 69 percent are incorporating foods into a preventative lifestyle, while 27 percent are utilizing food as a treatment to manage a preexisting health condition. One-third of shoppers (36 percent) are trying to reduce the risk of developing a health condition, follow a doctor’s advice (30 percent) or manage/treat a specific condition on their own (25 percent), according to the Food Marketing Institute¹ data.
“Today’s consumers are extremely sophisticated, and they are attracted to functional foods’ ability to help manage health and wellness,” said IFT spokesperson Roger Clemens, PhD. Simply put, Americans are relying heavily on the foods they consume to improve their well-being.
Top 10 Food Trends
1. Healthy Household Halo – Americans are looking to create a healthy household. Approximately 57 percent of shoppers are making a lot of effort to eat healthier². With half (53 percent) of adults controlling their diet – 61 percent for weight, 36 percent cholesterol, 22 percent blood sugar, 18 percent high blood pressure, and 14 percent diabetes³. Babies and young children also drive healthier household eating. Popular trends include DHA for brain and eye development and probiotics for digestive health. In recent years, sales of healthful kids’ foods have outsold regular kids’ products 3:14. With 28 percent of parents admitting that they have an overweight child and one in eight kids having two or more risk factors for heart disease later in life, the No. 3 concern of moms, after immunity and growth/development, is now healthy kids foods.
2. Natural End Benefits – Recent scientific validation of the health benefits of superfoods have convinced consumers that key benefits are, in fact, naturally achievable, thus creating a new trend to whole food nutrition. New superfoods include: • Blood Oranges• Goji Berries• Seabuckthorn• Mangosteens• Garbanzo Beans• Specialty Mushrooms
3. Balancing The “Bul-get” – The U.S. weight loss market—projected to grow from $58 billion to $69 billion by 2010—is undergoing a sea change as consumers shift from dieting/weight loss programs to managing weight via smaller portions, specific food restrictions, and light/low-fat and super-satiating foods 5. Products providing, satiety, the state of feeling full or gratified, are now a hot commodity.
4. Contemporary Conditions – As 31 million Americans turn age 65 over the next 10 years, and the oldest of the 76 million baby boomers enter their 60s, the demand for condition-specific foods will skyrocket. Conditions such as high cholesterol, high blood pressure, osteoporosis and diabetes have created a need for functional foods to manage/treat these conditions. Boomers are looking to consume more omega-3s, polyphenols, flavanols, and plant sterols as part of a balanced lifestyle.
5. Proactive Lifestyles – With the majority of consumers trying to live a preventive lifestyle, fortified foods and beverages have quickly become a way of life. Consumers are making a strong effort to get more vitamin C, calcium, B vitamins, fiber, antioxidants, vitamin E, omega-3s/DHA/fish oil, vitamin A, potassium, iron, and folic acid from the food and beverages they consume6.
Proactive lifestyles have also created a need for functional foods that enhance skin, hair, and nails from the inside out. The U.S. “cosmeceutical” market is expected to grow from $14.9 billion to $17.2 billion by 20107.
6. Simpler, Greener, & Cleaner – Many consumers are taking a simpler, more-natural approach to the foods they eat, looking for foods with only a few ingredients and as fresh and close to the farm as time and budget will allow. Hormones topped the list of ingredients that consumers were least comfortable consuming.
Organic food and beverages sales grew 13 percent in 2007 and are expected to continue at double-digit growth through 20108. Consumers believe local products are fresher, have fewer pesticides, and in general are of higher quality9. Whole and heritage grains are among the ingredients that best symbolize the new natural direction.
7. Smart Treats – With two-thirds (66 percent) of consumers trying to eat snacks with more nutrition, 63 percent looking for lower-calorie favorites, and one-quarter looking for 100-calorie snack packs, healthier snack options is a “must have” for today’s consumer. Healthy snack sales outpaced traditional snacks nearly 3:1 over the last few years10.
8. Sensitivity Training – The number of adults who perceive that they, or their children, suffer from food allergies, intolerances, and sensitivities continues to grow, creating lucrative markets, disproportionate to their true medical base. The 70 million Americans suffering from a digestive ailment expect to see more products fortified with fiber and gluten-free. Foods carrying a digestive health/probiotic clam reached $712 million in 200711.
9. Vitality Treadmill – Energy was the top reason consumers made a dietary change last year. More than half of adults (55 percent) need something to give them an energy boost several times a week, 48 percent to increase their stamina/physical endurance, 46 percent to help them wake up, 43 percent to improve mental alertness, and 40 percent to keep them awake12.
Of all new functional food concepts, consumers are most interested in new products that improve mental performance13. Just over one-third of consumers drink energy beverages for a mental boost14. Ginseng, guarana, and taurine are among the key ingredients in emerging beverages. Candies, gums, and chocolates are also gaining popularity within this market.
10. New Venues – Without a doubt, the most important factor driving the healthy and functional foods market mainstream has been the increased accessibility of healthy products through additional channels. With today’s grab-and-go lifestyle and rising gas prices, convenience stores have become a powerhouse for sales of some healthy products. Convenience stores have instituted new programs designed to increase sales of these types of products.
To view or download this Food Technology article in its entirety please the visit http://www.ift.org.
About Food Technology
Food Technology is IFT's monthly flagship magazine addressing all facets of food science and technology. Its timely, in-depth coverage includes the latest research developments, industry news, and consumer product innovations.
About IFT
Founded in 1939, and with world headquarters in Chicago, Illinois, USA, the Institute of Food Technologist is a not-for-profit international scientific society with 22,000 members working in food science, technology and related professions in the industry, academia and government. As the society for food science and technology, IFT brings sound science to the public discussion of food issues. For more on IFT, visit http://www.ift.org.
Remember to make the best choices you can at every meal. Use common sense when making yoru choices. When ever possible, plan ahead.
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
www.ArgyleBootCamp.com
Wednesday, June 4, 2008
Quick, Easy, Magic Weight Loss? Does it Exist?
Vanderbilt University compiled the following information on the big business of weight loss. It's sad that we are spending billions of dollars on weight loss and are only getting fatter. Read on to understand the physiology of how we store and lose fat and it will make more sense to you and ultimately help you look at maintaining a healthy body weight as a long term sensible goal.
Read on to see the facts about Rapid Weight Loss Claims:
Is there any Magic?
Millions of Americans are overweight, and the latest studies tell us that more and more people are becoming overweight every year (Kuczmarski, Flegal, Campbell, & Johnson, 1994). Being overweight is a risk factor for heart disease, stroke, diabetes, and several kinds of cancer (Department of Health and Human Services, 1988).
Weight loss is big business, and many companies compete for our attention and our money through advertising. Many claims are made and it is hard for people to know what is possible, what is reasonable, what is an exaggeration, and what is an outright lie. Outrageous advertising claims harm the public by creating unrealistic expectations that cannot be realized. If you think it is possible to lose a pound a day on a weight loss program and instead you lose a pound a week, you may become discouraged and give up on trying to follow reasonable plans that lead to gradual, modest weight loss. Much frustration comes from unrealistic expectations about how quickly and how easily one can lose weight.
There is no magic involved in losing weight. Your fat cells are like a gas tank on a car in that they store fuel until you need it. When a gas tank is full, you cannot add any more gas. However, our body fat stores continue to expand as long as we continue to take in more energy than we burn. To lose body fat, you must burn more energy that you eat so that your body has to draw upon the fuel stored in fat cells. The only way to lose weight is to increase the amount of fuel you burn, decrease the amount you consume, or do both at the same time. The rate at which you can lose weight is limited by how fast the body burns energy.
The average overweight woman (180 pounds) burns about 2000 calories a day (Thompson & Manore, 1996; Heska, Feld, & Yang, 1993). A pound of body fat contains 3,500 calories. To lose a pound of body fat, you have to burn 3,500 calories more than you eat. To lose a pound a day (or 30 pounds in 30 days), simple arithmetic shows that they only way this is possible is for the average overweight woman to stop eating and to start doing 1,500 calories a day of extra exercise. To burn this many extra calories, the 180 pound woman would have to ride a bicycle 5 hours a day every day for a month while completely fasting (Ainsworth, Haskell, Leon, Jacobs, Montoye, Sallis, & Paffenbarger, 1993) .
The problem of losing 30 pounds in 30 days is made more complicated by the fact that your need for calories is goes down as you lose weight (Kinney, 1995). After losing 30 pounds, our average woman would require about 250 fewer calories per day to maintain her weight (assuming she has given up the five hours of bike riding). Another way to look at it is to say that to continue losing a pound a day, this woman would need to add an extra 50 minutes to her daily bike ride by the end of a month to make up for the decline in calories her body burns.
Is there a pill, or an herb, or a mineral, or a diet counselor that will make you stop eating and start riding a bicycle 5 hours a day? Could you keep this up for a month? The answers are no and obviously not. After one 5-hour bike ride you would be so hungry (not matter what pill or herbal supplement you are taking) that wild horses could not keep you from eating. Besides, why not continue to eat your regular amount of food and be happy to lose 10-12 pounds in a month. Sure it would take 3-4 months to drop 30 pounds, but think how strong you would be and how good you would feel at the end. Think how weak you would be and how terrible you would feel if you tried to stick with the 30 pounds in 30 days weight loss plan.
Unfortunately, wanting something to be true does not make it true. It is simply not possible for the average person to lose a pound of day even by completely fasting. In 1993, the American Medical Association reviewed the results of hundreds of weight loss studies (AMA, 1993). Using very low calorie diets (800 calories per day) in conjunction with a comprehensive program, they concluded that people could lose an average of 40 pounds in 3-4 months, However, these diets require medical supervision to be safe. They are also expensive and have been estimated to cost participants about $55.00 for each pound lost (Rubin, 1994). These programs do not work for everyone since drop-out rates are usually 30% or more (Shovic, Adams, & Dubitzky, 1993). When people follow a 1200 calorie a day diet, the average weight loss is about a pound per week (Brownell & Wadden, 1993).
In a recent study in the Journal of the American Dietetic Association (Skender, M.L., Goodrick, G.K., & Del Junco, D.J., 1996), 127 adults were assigned to diet only, exercise only, or diet plus exercise. After two years, the diet only group weighed on the average 2 pounds more than they did when they started, even though they initially lost an average of 15 pounds. The exercise only group initially lost only 6 pounds, but at the end of two years they still weighed an average of five pounds less than when they started. The diet plus exercise group did the best, losing 20 pounds right away and were still 6 pounds less than when they started two years later.
When very intensive behavior modification programs have been combined with agressive long-term follow-up, people have been able to keep weight off for over a year. Peri, McAllister, Gange, and Nezu (1992) were able to achieve and sustain average weight losses of 20-30 pounds when participants received long-term aggressive behavior modification combined with moderate caloric restriction and regular aerobic exercise. The reputable commercial weight loss programs like nutri-system and Weight Watchers provide behavior modification and long-term counseling. Many of the products being sold over the internet provide no counseling or behavior modification and typically involve using a combination of nutritional supplements.
Christakis and Miller-Kovach (1996) conducted a follow-up study with 1,200 members of weight watchers who reached their weight loss goals and became lifetime members. These, of course, are only the most successful participants. The average weight loss among these participants was 29 pounds. Sixty seven percent had maintained their weight within five pounds of their goal. After five years, however, only 37 percent will still within five pounds of their weight goal.
These studies show that the best available programs that provide behavior modification, nutrition education, and encouragement to exercise rarely result in weight losses of more than 20-30 pounds. The participants in these studies often took over a year to lose this much weight, and then many of them had problems maintaining their weight losses for more than a year or two.
It is important to compare the claims made by various weight loss schemes to these data. If long term behavior modification programs result in 20-30 pounds lost after a year, a nutritional supplement with no attempt to change eating behavior or increase exercise is not likely to result in 30 pounds of weight loss in a month. Margolis (1995) discusses various weight loss products and programs that are unlikely to work. Programs that promise that you can eat all you want, or that you can lose weight without changing eating or exercise habits are unlikely to work.
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
Read on to see the facts about Rapid Weight Loss Claims:
Is there any Magic?
Millions of Americans are overweight, and the latest studies tell us that more and more people are becoming overweight every year (Kuczmarski, Flegal, Campbell, & Johnson, 1994). Being overweight is a risk factor for heart disease, stroke, diabetes, and several kinds of cancer (Department of Health and Human Services, 1988).
Weight loss is big business, and many companies compete for our attention and our money through advertising. Many claims are made and it is hard for people to know what is possible, what is reasonable, what is an exaggeration, and what is an outright lie. Outrageous advertising claims harm the public by creating unrealistic expectations that cannot be realized. If you think it is possible to lose a pound a day on a weight loss program and instead you lose a pound a week, you may become discouraged and give up on trying to follow reasonable plans that lead to gradual, modest weight loss. Much frustration comes from unrealistic expectations about how quickly and how easily one can lose weight.
There is no magic involved in losing weight. Your fat cells are like a gas tank on a car in that they store fuel until you need it. When a gas tank is full, you cannot add any more gas. However, our body fat stores continue to expand as long as we continue to take in more energy than we burn. To lose body fat, you must burn more energy that you eat so that your body has to draw upon the fuel stored in fat cells. The only way to lose weight is to increase the amount of fuel you burn, decrease the amount you consume, or do both at the same time. The rate at which you can lose weight is limited by how fast the body burns energy.
The average overweight woman (180 pounds) burns about 2000 calories a day (Thompson & Manore, 1996; Heska, Feld, & Yang, 1993). A pound of body fat contains 3,500 calories. To lose a pound of body fat, you have to burn 3,500 calories more than you eat. To lose a pound a day (or 30 pounds in 30 days), simple arithmetic shows that they only way this is possible is for the average overweight woman to stop eating and to start doing 1,500 calories a day of extra exercise. To burn this many extra calories, the 180 pound woman would have to ride a bicycle 5 hours a day every day for a month while completely fasting (Ainsworth, Haskell, Leon, Jacobs, Montoye, Sallis, & Paffenbarger, 1993) .
The problem of losing 30 pounds in 30 days is made more complicated by the fact that your need for calories is goes down as you lose weight (Kinney, 1995). After losing 30 pounds, our average woman would require about 250 fewer calories per day to maintain her weight (assuming she has given up the five hours of bike riding). Another way to look at it is to say that to continue losing a pound a day, this woman would need to add an extra 50 minutes to her daily bike ride by the end of a month to make up for the decline in calories her body burns.
Is there a pill, or an herb, or a mineral, or a diet counselor that will make you stop eating and start riding a bicycle 5 hours a day? Could you keep this up for a month? The answers are no and obviously not. After one 5-hour bike ride you would be so hungry (not matter what pill or herbal supplement you are taking) that wild horses could not keep you from eating. Besides, why not continue to eat your regular amount of food and be happy to lose 10-12 pounds in a month. Sure it would take 3-4 months to drop 30 pounds, but think how strong you would be and how good you would feel at the end. Think how weak you would be and how terrible you would feel if you tried to stick with the 30 pounds in 30 days weight loss plan.
Unfortunately, wanting something to be true does not make it true. It is simply not possible for the average person to lose a pound of day even by completely fasting. In 1993, the American Medical Association reviewed the results of hundreds of weight loss studies (AMA, 1993). Using very low calorie diets (800 calories per day) in conjunction with a comprehensive program, they concluded that people could lose an average of 40 pounds in 3-4 months, However, these diets require medical supervision to be safe. They are also expensive and have been estimated to cost participants about $55.00 for each pound lost (Rubin, 1994). These programs do not work for everyone since drop-out rates are usually 30% or more (Shovic, Adams, & Dubitzky, 1993). When people follow a 1200 calorie a day diet, the average weight loss is about a pound per week (Brownell & Wadden, 1993).
In a recent study in the Journal of the American Dietetic Association (Skender, M.L., Goodrick, G.K., & Del Junco, D.J., 1996), 127 adults were assigned to diet only, exercise only, or diet plus exercise. After two years, the diet only group weighed on the average 2 pounds more than they did when they started, even though they initially lost an average of 15 pounds. The exercise only group initially lost only 6 pounds, but at the end of two years they still weighed an average of five pounds less than when they started. The diet plus exercise group did the best, losing 20 pounds right away and were still 6 pounds less than when they started two years later.
When very intensive behavior modification programs have been combined with agressive long-term follow-up, people have been able to keep weight off for over a year. Peri, McAllister, Gange, and Nezu (1992) were able to achieve and sustain average weight losses of 20-30 pounds when participants received long-term aggressive behavior modification combined with moderate caloric restriction and regular aerobic exercise. The reputable commercial weight loss programs like nutri-system and Weight Watchers provide behavior modification and long-term counseling. Many of the products being sold over the internet provide no counseling or behavior modification and typically involve using a combination of nutritional supplements.
Christakis and Miller-Kovach (1996) conducted a follow-up study with 1,200 members of weight watchers who reached their weight loss goals and became lifetime members. These, of course, are only the most successful participants. The average weight loss among these participants was 29 pounds. Sixty seven percent had maintained their weight within five pounds of their goal. After five years, however, only 37 percent will still within five pounds of their weight goal.
These studies show that the best available programs that provide behavior modification, nutrition education, and encouragement to exercise rarely result in weight losses of more than 20-30 pounds. The participants in these studies often took over a year to lose this much weight, and then many of them had problems maintaining their weight losses for more than a year or two.
It is important to compare the claims made by various weight loss schemes to these data. If long term behavior modification programs result in 20-30 pounds lost after a year, a nutritional supplement with no attempt to change eating behavior or increase exercise is not likely to result in 30 pounds of weight loss in a month. Margolis (1995) discusses various weight loss products and programs that are unlikely to work. Programs that promise that you can eat all you want, or that you can lose weight without changing eating or exercise habits are unlikely to work.
Your friend in fitness,
Kelli Calabrese
www.KelliCalabrese.com
Tuesday, June 3, 2008
How to Take Supplements Properly + Healthy Snacking
The following will clear up some confusion about how to take your multi-vitamin - compliments from the ladies at Naturally Savvy.
How to Take Supplements Properly
It should be every one's goal to derive most of our nutrients - vitamins, minerals, antioxidants and fiber - from food. Supplements are a supplement to a good diet and are not meant to replace food. But the reality is, between our hectic schedules, less-than-satisfactory cafeteria options, and whatever other reasons we give for unhealthy food choices, modern agricultural practices have left our once mineral-rich soil depleted. Mineral depleted soil equals deficient vegetation and modern technology provides a solution to that problem - the nutritional supplement.
What is a nutritional supplement? It's an extracted nutrient - either natural or synthetic - that is bound together in a form that is easily (or sometimes not so easily!) swallowed. It is intended to supplement the diet with nutrients known to promote health such as vitamins, minerals, antioxidants, herbs, etc.
It's the non-nutritive ingredients that cause concern. According to the FDA, there are over 29,000 supplements on the market. With so many to choose from, many of us believe if we buy higher priced nutritional supplements we are getting better quality products. However, this is not always the case.
What to Look for
Capsules, not Tablets
Take with Food
When to Take Them
What are Excipients
Did You Know
Storage
For Vegetarians
Bonus Material for Today - Healthy Snacking!
The following list that will help you to organize your snacking based on the type of food sensation/ texture you are craving.
Healthy Snack List
Crunchy· apples
frozen grapes· rice cakes· light popcorn or plain popcorn: use coconut oil to pop in covered pan· One or two hard pretzels, the large Bavarian variety· carrots: particularly the super-sweet, organic baby carrots· crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing)· celery and peanut butter (use nonhydrogenated peanut butter) · hummus with whole grain toast, baby carrots, rice crackers· nuts
Sweet · fresh, whole fruit· yogurt and ripe fruit· apples and almond butter, nut butters· sprouted date bread with jam· frozen yogurt: freeze your own!· dried fruit, raisins and dark choc. chip mix
Kashi cereal · use leftover grains to make sweet porridge: drizzle maple syrup and sprinkle cinnamon, add soymilk and bananas, heat with fruit juice, etc.·
smoothies: mix whatever you have in the kitchen: fruit, ice, soymilk, yogurt, carob powder, etc.· fruit "ice cream": peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put through the screen of a juicer for a creamier consistency.· freshly squeezed fruit juices: Make your own and try different combos.·
Sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks; sprinkle with cinnamon and bake. · organic dark chocolate chips or carob chips
Salty · olives· pickles and pickled vegetables, such as carrot, daikon, beets and lotus root· tabouli, hummus· oysters and sardines· steamed vegetables with tamari/shoyu or umeboshi vinegar· tortilla chips and salsa or guacamole: try whole grain chips such as "Garden of Eatin" brand and freshly made salsa or guacamole.· sauerkraut: it will also knock your sweet craving right out!· fresh lime or lemon juice as seasonings or in beverage· salted edamame
Creamy · smoothies· yogurt· avocados· rice pudding· dips and spreads, like hummus and baba ghanoush· purréed soups· puddings made with silken tofu, avocado or mashed banana· mashed sweet potatoes· coconut milk
Thought for the day
Today I will make a difference.
I will begin by controlling my thoughts. A person is the product of their thoughts. I want to be happy and hopeful. Therefore, I will have thoughts that are happy and hopeful. I refuse to be victimized by my circumstances. I will not let petty inconveniences such as stoplights, long lines, and traffic jams be my masters. I will avoid negativism and gossip. Optimism will be my companion, and victory will be my hallmark. Today I will make a difference.I will be grateful for the twenty-four hours that are before me. Time is a precious commodity. I refuse to allow what little time I have to be contaminated by self-pity, anxiety, or boredom. I will face this day with the joy of a child and the courage of a giant. I will drink each minute as though it is my last. When tomorrow comes, today will be gone forever. While it is here, I will use it for loving and giving. Today I will make a difference.I will not let past failures haunt me. Even though my life is scarred with mistakes, I refuse to rummage through my trash heap of failures. I will admit them. I will correct them. I will press on. Victoriously. No failure is fatal. It's OK to stumble - I will get up. It's OK to fail - I will rise again. Today I will make a difference.I will spend time with those I love. My spouse, my children, my family. A man can own the world but be poor for the lack of love. A man can own nothing and yet be wealthy in relationships. Today I will spend at least five minutes with the significant people in my world. Five quality minutes of talking or hugging or thanking or listening. Five undiluted minutes with my mate, children, and friends.Today I will make a difference. Max Lucado
How to Take Supplements Properly
It should be every one's goal to derive most of our nutrients - vitamins, minerals, antioxidants and fiber - from food. Supplements are a supplement to a good diet and are not meant to replace food. But the reality is, between our hectic schedules, less-than-satisfactory cafeteria options, and whatever other reasons we give for unhealthy food choices, modern agricultural practices have left our once mineral-rich soil depleted. Mineral depleted soil equals deficient vegetation and modern technology provides a solution to that problem - the nutritional supplement.
What is a nutritional supplement? It's an extracted nutrient - either natural or synthetic - that is bound together in a form that is easily (or sometimes not so easily!) swallowed. It is intended to supplement the diet with nutrients known to promote health such as vitamins, minerals, antioxidants, herbs, etc.
It's the non-nutritive ingredients that cause concern. According to the FDA, there are over 29,000 supplements on the market. With so many to choose from, many of us believe if we buy higher priced nutritional supplements we are getting better quality products. However, this is not always the case.
What to Look for
Capsules, not Tablets
Take with Food
When to Take Them
What are Excipients
Did You Know
Storage
For Vegetarians
Bonus Material for Today - Healthy Snacking!
The following list that will help you to organize your snacking based on the type of food sensation/ texture you are craving.
Healthy Snack List
Crunchy· apples
frozen grapes· rice cakes· light popcorn or plain popcorn: use coconut oil to pop in covered pan· One or two hard pretzels, the large Bavarian variety· carrots: particularly the super-sweet, organic baby carrots· crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing)· celery and peanut butter (use nonhydrogenated peanut butter) · hummus with whole grain toast, baby carrots, rice crackers· nuts
Sweet · fresh, whole fruit· yogurt and ripe fruit· apples and almond butter, nut butters· sprouted date bread with jam· frozen yogurt: freeze your own!· dried fruit, raisins and dark choc. chip mix
Kashi cereal · use leftover grains to make sweet porridge: drizzle maple syrup and sprinkle cinnamon, add soymilk and bananas, heat with fruit juice, etc.·
smoothies: mix whatever you have in the kitchen: fruit, ice, soymilk, yogurt, carob powder, etc.· fruit "ice cream": peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put through the screen of a juicer for a creamier consistency.· freshly squeezed fruit juices: Make your own and try different combos.·
Sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks; sprinkle with cinnamon and bake. · organic dark chocolate chips or carob chips
Salty · olives· pickles and pickled vegetables, such as carrot, daikon, beets and lotus root· tabouli, hummus· oysters and sardines· steamed vegetables with tamari/shoyu or umeboshi vinegar· tortilla chips and salsa or guacamole: try whole grain chips such as "Garden of Eatin" brand and freshly made salsa or guacamole.· sauerkraut: it will also knock your sweet craving right out!· fresh lime or lemon juice as seasonings or in beverage· salted edamame
Creamy · smoothies· yogurt· avocados· rice pudding· dips and spreads, like hummus and baba ghanoush· purréed soups· puddings made with silken tofu, avocado or mashed banana· mashed sweet potatoes· coconut milk
Thought for the day
Today I will make a difference.
I will begin by controlling my thoughts. A person is the product of their thoughts. I want to be happy and hopeful. Therefore, I will have thoughts that are happy and hopeful. I refuse to be victimized by my circumstances. I will not let petty inconveniences such as stoplights, long lines, and traffic jams be my masters. I will avoid negativism and gossip. Optimism will be my companion, and victory will be my hallmark. Today I will make a difference.I will be grateful for the twenty-four hours that are before me. Time is a precious commodity. I refuse to allow what little time I have to be contaminated by self-pity, anxiety, or boredom. I will face this day with the joy of a child and the courage of a giant. I will drink each minute as though it is my last. When tomorrow comes, today will be gone forever. While it is here, I will use it for loving and giving. Today I will make a difference.I will not let past failures haunt me. Even though my life is scarred with mistakes, I refuse to rummage through my trash heap of failures. I will admit them. I will correct them. I will press on. Victoriously. No failure is fatal. It's OK to stumble - I will get up. It's OK to fail - I will rise again. Today I will make a difference.I will spend time with those I love. My spouse, my children, my family. A man can own the world but be poor for the lack of love. A man can own nothing and yet be wealthy in relationships. Today I will spend at least five minutes with the significant people in my world. Five quality minutes of talking or hugging or thanking or listening. Five undiluted minutes with my mate, children, and friends.Today I will make a difference. Max Lucado
Monday, June 2, 2008
When I grew up, dining out was a big deal. You went out for Chinese food when you got a good report card or Italian when it was your birthday. Now 19% of kids meals are eaten in the car from fast food restaurants and dining out is more the norm then the exception. Weather it be convenience or preference, regulate dining out can sabatog your goals to shed unwanted fat, improve health and feel great. Since dining out is a reality, you want to be smart about your choices. Here’s the link to several restaurants around our area that are among the healthiest selections. You may be surprised at the selections:
http://www.healthydiningfinder.com/site/diners/findrestaurants/search_results.php?lat=33.022399&lng=-97.1009&search=20&prices%5B%5D=price02&address=&city=&stateProvince=&zip=75022&priceAll=
The following is the criteria they use to determine if something is healthy.
Healthy Dining's expert staff of registered dietitians and master's level health/nutrition professionals consults with each restaurant to find menu items that meet the nutrition criteria outlined below, which are based on many of the recommendations of leading health organizations. Healthy Dining's nutrition staff reviews all menu items before posting them on the site.
1. Entrées (or full meals) must include at least one of the following:
fruits and/or vegetables
lean protein, i.e., skinless white meat poultry, fish/seafood (including salmon), tofu, etc., with no more than two red meat dishes per restaurant
100% whole grains
2. Menu items must meet the following three criteria:
Entrées (or full meals):
750 calories or less
25 grams of fat or less
8 grams of saturated fat or less
Appetizers, side dishes and desserts:
250 calories or less
8 grams of fat or less
3 grams of saturated fat or less
If a menu item exceeds only one of these criteria (fat, saturated fat, or calorie) by a small margin (i.e., 10%), that item may be included on the website.
Whenever possible, menu items that are lower in sodium and cholesterol are featured.
3. Deep fried items (i.e., egg rolls, chicken fingers, tostada shells, etc.) are excluded from the website, except for very small amounts of garnishes, such as wonton strips.
More about the criteria:
Calories:The Food and Drug Administration (FDA) uses 2,000 calories per day as a reference level for nutrition labeling. Healthy Dining's upper limit of 750 calories for one meal represents about 37% of total calories for the day - reasonable, because a restaurant meal is generally the largest of the day. Most of the menu items featured on this site have significantly fewer than 750 calories. More about calories.
Fat:The USDA's 2005 Dietary Guidelines recommend that total fat be limited to 20 to 35% of calories. Assuming 2,000 calories per day, the recommended fat intake for a full day is between 44 and 78 grams. The Healthy Dining fat guideline for one meal is 25 grams or less. Most of the menu items featured on this site have considerably fewer than 25 grams of fat. More about fat.
Saturated Fat:The USDA's 2005 Dietary Guidelines recommend that saturated fat be limited to 10% of total calories. Assuming 2,000 calories per day, the maximum recommended saturated fat intake for a full day would be 22 grams. Healthy Dining's saturated fat guideline for one meal is set at 8 grams or less of saturated fat for the meal, again assuming the restaurant meal accounts for the largest of the day's meals. Most of the menu items featured on this site contain significantly fewer than 8 grams of saturated fat. More about saturated fat.
Are these items "healthy"? The menu items featured on this website are among the best choices (based on the criteria identified above) available at each participating restaurant for the majority of individuals looking to improve their diets. However, please note that:
Daily nutritional needs vary, and it is each individual’s personal responsibility to choose foods that meet his or her unique nutritional needs. Consult your physician and/or dietitian for guidance.
Many of the dishes listed on this website are high in sodium, and they are, therefore, inappropriate for those individuals who want or need to limit sodium intake. Sodium values are listed, so that such individuals can make informed choices.
Some dishes listed may be higher in other nutrients – such as protein, sugar, carbohydrates, or even fiber – than is appropriate for individuals with certain dietary restrictions.
The FDA has very strict criteria for any food or meal designated as "healthy." Most of the menu items featured on this site do not meet the FDA criteria for "healthy," and neither the restaurants nor Healthy Dining claims that the featured items meet the FDA's criteria for "healthy." The criteria for this website focus on calories, fat and saturated fat, whereas the FDA's criteria for "healthy" also include cholesterol and sodium. So that a sufficient variety of items can be listed, the criteria on this site do not include cholesterol and sodium. However, values for sodium and cholesterol are posted, so that consumers can make informed choices.
Be a savvy diner and make the best possible choices when dining out.
Enjoy,
Kelli Calabrese
www.KelliCalabrese.com
www.ArgyleBootCamp.com
http://www.healthydiningfinder.com/site/diners/findrestaurants/search_results.php?lat=33.022399&lng=-97.1009&search=20&prices%5B%5D=price02&address=&city=&stateProvince=&zip=75022&priceAll=
The following is the criteria they use to determine if something is healthy.
Healthy Dining's expert staff of registered dietitians and master's level health/nutrition professionals consults with each restaurant to find menu items that meet the nutrition criteria outlined below, which are based on many of the recommendations of leading health organizations. Healthy Dining's nutrition staff reviews all menu items before posting them on the site.
1. Entrées (or full meals) must include at least one of the following:
fruits and/or vegetables
lean protein, i.e., skinless white meat poultry, fish/seafood (including salmon), tofu, etc., with no more than two red meat dishes per restaurant
100% whole grains
2. Menu items must meet the following three criteria:
Entrées (or full meals):
750 calories or less
25 grams of fat or less
8 grams of saturated fat or less
Appetizers, side dishes and desserts:
250 calories or less
8 grams of fat or less
3 grams of saturated fat or less
If a menu item exceeds only one of these criteria (fat, saturated fat, or calorie) by a small margin (i.e., 10%), that item may be included on the website.
Whenever possible, menu items that are lower in sodium and cholesterol are featured.
3. Deep fried items (i.e., egg rolls, chicken fingers, tostada shells, etc.) are excluded from the website, except for very small amounts of garnishes, such as wonton strips.
More about the criteria:
Calories:The Food and Drug Administration (FDA) uses 2,000 calories per day as a reference level for nutrition labeling. Healthy Dining's upper limit of 750 calories for one meal represents about 37% of total calories for the day - reasonable, because a restaurant meal is generally the largest of the day. Most of the menu items featured on this site have significantly fewer than 750 calories. More about calories.
Fat:The USDA's 2005 Dietary Guidelines recommend that total fat be limited to 20 to 35% of calories. Assuming 2,000 calories per day, the recommended fat intake for a full day is between 44 and 78 grams. The Healthy Dining fat guideline for one meal is 25 grams or less. Most of the menu items featured on this site have considerably fewer than 25 grams of fat. More about fat.
Saturated Fat:The USDA's 2005 Dietary Guidelines recommend that saturated fat be limited to 10% of total calories. Assuming 2,000 calories per day, the maximum recommended saturated fat intake for a full day would be 22 grams. Healthy Dining's saturated fat guideline for one meal is set at 8 grams or less of saturated fat for the meal, again assuming the restaurant meal accounts for the largest of the day's meals. Most of the menu items featured on this site contain significantly fewer than 8 grams of saturated fat. More about saturated fat.
Are these items "healthy"? The menu items featured on this website are among the best choices (based on the criteria identified above) available at each participating restaurant for the majority of individuals looking to improve their diets. However, please note that:
Daily nutritional needs vary, and it is each individual’s personal responsibility to choose foods that meet his or her unique nutritional needs. Consult your physician and/or dietitian for guidance.
Many of the dishes listed on this website are high in sodium, and they are, therefore, inappropriate for those individuals who want or need to limit sodium intake. Sodium values are listed, so that such individuals can make informed choices.
Some dishes listed may be higher in other nutrients – such as protein, sugar, carbohydrates, or even fiber – than is appropriate for individuals with certain dietary restrictions.
The FDA has very strict criteria for any food or meal designated as "healthy." Most of the menu items featured on this site do not meet the FDA criteria for "healthy," and neither the restaurants nor Healthy Dining claims that the featured items meet the FDA's criteria for "healthy." The criteria for this website focus on calories, fat and saturated fat, whereas the FDA's criteria for "healthy" also include cholesterol and sodium. So that a sufficient variety of items can be listed, the criteria on this site do not include cholesterol and sodium. However, values for sodium and cholesterol are posted, so that consumers can make informed choices.
Be a savvy diner and make the best possible choices when dining out.
Enjoy,
Kelli Calabrese
www.KelliCalabrese.com
www.ArgyleBootCamp.com
Subscribe to:
Posts (Atom)