Tuesday, November 24, 2009
* b. Eat one, then later in the day, another couple. The box lasts a week.
* c. Have one, then another...whoops, it's 10 minutes later and they're gone.
2. At the last big cookout, your hosts served all kinds of salty goodness in great big salad bowls. You:
* a. Scooped some guacamole onto a plate, counted out 15 chips, and really enjoyed them.
* b. Realized, after your third handful, that you'd put away so many calories you were already into the next day's allotment, so you got yourself a glass of diet soda.
* c. Were so engrossed in conversation, you're really not sure how many you ate.
3. You're at the mall, where the air is infused with the scent of baking cinnamon buns. You're finding it very hard to resist, so you:
* a. Enjoy the smell, but hurry on to the kitchenware store.
* b. Buy one, cut it in half, and share with your shopping companion (or, if you're alone, save it for breakfast the next morning).
* c. Buy one and try to eat half, but before you've reached the kids' clothing outlet, you've eaten the whole thing.
4. You ordered a salad with grilled chicken and your friends are splitting a pizza, which looks and smells delicious. You:
* b. Pick at the half slice your friends left.
* c. Order a slice for yourself.
5. It's been a busy week. On Friday afternoon, you're exhausted, so you:
* a. Take a brisk walk or meditate for about 10 minutes.
* b. Head down to the kitchen, cafeteria, or vending machines for a cup of coffee and some crackers and cheese.
* c. Buy a chocolate bar and eat it.
6. There's a slab of coconut layer cake in the fridge from yesterday's birthday party. You are:
* b. Aware you're thinking too much about it, so you get engrossed in mah-jongg on the computer.
* c. So totally obsessed with the thought of it, you cut yourself a slice.
If Your Answers Were Mostly A's: You have it under control. You can safely sample $60-a-pound chocolates and still lose weight. But if you occasionally need help resisting temptation, check out the "Give In" tips.
If You Can Safely Give In...
* Have a little bit of really good stuff. You're more likely to be satisfied with a small amount of the real thing. "Otherwise, what can happen is that you say to yourself, 'I want chocolate, but I don't want the calories,'" says Joan Salge Blake, R.D., associate professor of nutrition at Boston University. "So you start with some cocoa, then go on to other foods that don't satisfy your craving, and you end up having the chocolate anyway."
* Never eat a treat by itself. Feed your yen for chips, but have only a few with a low-fat dip (like hummus or a yogurt-dill mix). Include something healthy and low-calorie, too, like red pepper strips and celery, recommends Susan Roberts, Ph.D., director of the Energy Metabolism Laboratory at Tufts University. Filling out your snack will help you resist downing a bag of chips. And the veggies are full of fiber, which will make you feel full — all for a few calories.
* Go the distance. Don't keep treats in the house. "It's like living in a bakery," says Blake. "You won't be able to resist them." If you really want something special, go to the store and buy a snack-size amount — just one small pack of cookies or chips.
* Clear your palate. Once you've had your little taste, have a drink of water or brush your teeth, suggests weight-loss coach Janice Taylor. "If the taste of that food lingers in your mouth, it will trigger more eating."
If You Need to Give It Up...
* Tap your forehead. It may sound woo-woo, but there's science behind this five-second trick to displace your craving thoughts. Since the working memory is small, you can crowd out your food desires by placing the five fingers of one hand on your forehead, spaced slightly apart, and then, at intervals of a second, tapping each finger while looking upward and watching it. You may need to do some reps "until your thoughts go elsewhere," says Roberts.
* Walk for 15 minutes. That's how long it took for a group of 25 chocoholics to exercise off their desire for a chocolate bar. And their resistance was severely tested: In the University of Exeter study, the scientists had teased the subjects with mental challenges (stress triggers cravings) and an actual chocolate bar — which participants had to unwrap.
* Take a whiff of mint. A study at Wheeling Jesuit University in West Virginia found that people who sniffed peppermint periodically throughout the day ate 2,800 fewer calories during the week. "When you focus on the scent, your attention is driven away from cravings," says psychologist Bryan Raudenbush, Ph.D. (Peppermint inhalers are available at sportsinhaler.com and in sporting-goods stores — mint also can improve athletic performance — for about $10.)
* Call a friend. Studies in rats suggest that eating comfort food reduces stress response, which may explain why turmoil sends you to the kitchen for your best friend, cookie. "It does help you temporarily," says diet expert Elizabeth Somer, R.D., "but better to vent with a girlfriend. That always works."
Article found at http://www.webmd.com/diet/features/conquer-your-food-cravings
Picture found at www.younglivin.org.uk/.../binge_eating.htm
Thursday, November 19, 2009
*This may be a longer article, but it contains useful information
Elizabeth Somer, MA, RD
Water is the perfect beverage. It is fat-free, sugar-free, and calorie-free, and it works with, rather than against, our bodies’ natural thirst and hunger systems. Replace the typical 19 ounces of soft drinks, energy drinks, vitamin waters, or bottled teas guzzled daily by each American with plain water and you will quench your thirst and cut almost 250 calories from your daily diet, the equivalent of a one-pound weight loss every two weeks, or 26 pounds in a year. Water always has been and always will be the most important nutrient in our diets. Second only to oxygen, it is hands-down, absolutely critical for life. Everything in the body - from reproduction to mood and memory - depends on water. Water helps ward off fatigue (the number one health complaint in the United States), keeps tissues hydrated, helps prevent headaches, kidney stones, and urinary tract infections. It even helps make us smarter, wards off memory loss, and improves attention. The body just won’t work right without enough water. It can’t rid itself of waste products, so toxins accumulate. The cells can’t function properly when water balance is disrupted. Even mild dehydration, such as losing 1 to 2 percent of body weight or 1 ½ pounds for a 150 pound person, results in a variety of problems, from headaches and fatigue to lightheadedness and reasoning ability. Our bodies can’t store excess water. That means daily intakes are essential, preferably spread evenly throughout the day. Your body processes water slowly. Drink a quarter cup of water every 15 minutes and it has time to make it into tissues. Drink a quart in five minutes and most of the water will be flushed out in the urine.
Follow the 8x8 rule: Drink at least eight 8-ounce glasses of water a day. That’s about how much fluid your body loses just staying alive. Of course, that’s just a guideline and some people will need more than the basic 8x8, including people who exercise, live or work in hot climates, or perspire heavily, and women who are pregnant or breastfeeding. How can you make this a habit?
• Fill a 64-ounce pitcher with water. Place it, along with a glass, somewhere handy, like on the kitchen counter if you work from home or on your desk at work. Or, fill eight glasses with water and line them up on the dining room table.
• Take eight big gulps of water every time you pass a water fountain (1 slurp = approximately 1 ounce).
• Bring a water bottle with you, if you commute to work or when picking up the kids from daycare or school.
• Need a little incentive to drink water? Try dressing it up with a twist of lemon, lime,
or orange. (no citrus when you add ThinStick to it) Or, mix a little fruit juice with sparkling water and ice.
You’ll know if you are getting enough fluid when your urine is pale yellow to clear
and you urinate every two to four hours. (One exception to this rule isif you take large doses of B vitamins, which can color the urine a bright yellow.)
ADD THINSTICK TO YOUR WATER FOR A HYDRATED AND APPETITE CONTROLLED DAY!
Elizabeth Somer, MA, RD
A cup of black coffee is almost calorie-free. However, gourmet coffee drinks can pack more calories than a platter of deep-fat-fried onion rings, according to a study from New York City Department of Health and Mental Hygiene. A survey of customers at 42 Starbucks and 73 Dunkin’ Donuts in New York City found that servings of coffee or tea averaged only about 63 calories, even with the addition of milk and sugar. However, blended drinks averaged 239 calories (approximately 90 more calories than found in a can of soda pop), a large ice-blended drink contained 750 calories, and large blended drinks topped out at up to 880 calories - which is more than two Quarter Pounders at McDonalds!
Huang C, Dumanvosky T, Silver L, et al: Calories from
beverages purchased at 2 major coffee chains in New
York City, 2007. Preventing Chronic Disease 2009;6(4),
Picture Found At: http://www.sipsearch.com/coffee/
"Is Organic More Nutritious"
By: Elizabeth Somer, MA, RD
Many folks are not going to be pleased with the findings of a recent study from London School of Hygiene & Tropical Medicine. Consumers are demanding more foods be organic, but information is lacking on whether or not these foods are more nutritious. This study assessed the differences in reported nutrient contents between organic and conventional food products by conducting an in-depth review of the published literature. From a total of 52,471 articles, 162 studies were identified as well-designed and accurate. Results from those studies showed that conventional foods had a higher nitrogen content, while organic
crops had more phosphorus and were more acidic. There was no evidence that foods grown or raised organically, including both plants and animals, were any different nutritionally than similar crops and animals raised by conventional methods. The researchers conclude that “...there is no evidence of a difference in nutrient quality between organically and conventionally produced foodstuffs. The small differences in nutrient content detected are ...mostly related to differences in production methods.”
Dangour A, Dodhia S, Hayter A, et al: Nutritional
quality of organic foods: A systematic review. American
Journal of Clinical Nutrition 2009;90:680-685.
Picture Found at: joearay2.tripod.com/foodandtravel.htm
Tuesday, November 17, 2009
Ed's Simple Oatmeal
Steel Cut Oats (100% Whole Grain Irish Oats)
Dried or Fresh Blueberries
Organic California Raisins
Vanilla Soy Milk
Directions: Add 1/4 Cup Steel Cut Oats, Add Hot Water, Stir, Add Chopped Walnuts, Sliced Almonds, and Dried or Fresh Blueberries, Heat in Microwave for 10 seconds, Stir in Vanilla Soy Milk, and ThinStick
Picture of oats found at: www.divavillage.com/article/id/45938
- Exercise 4x a week/ 1 hr a day
- 2 days/Cardio 2 days/Strength Training
- Eat a healthy breakfast within 60-90 minutes of waking up each day (ThinStick Shake)
- Eat small dessert only 2x/week (eat one small slice of pie on holiday)
- Consume serving amounts suggested on mypyramid.gov
The Pros to Cardio and Strength Training
Challenge your friends to be healthy! Add ThinStick to the challenge to help conrol your dessert cravings around the holidays!
It is very important that those of you who are currently taking ThinStick, know that it will not work properly if you add ThinStick to any food or drink containing citrus.
Do not add the sticks or the shake to: Lemon, Lime, Grapefruit, Orange, Tangerines, etc.
Citrus picture found at: http://drinkwiththewench.com/?p=1216
Friday, November 13, 2009
Friday, November 6, 2009
I recently put together 3,000 samples of ThinStick for JJ Virgin. So please take advantage of these FREE samples and JJ Virgin's ThinStick challenge www.jjvirgin.com/thinstickchallenge
Wednesday, November 4, 2009
Written by JJ Virgin PhD, CNS, Celebrity Nutrition & Fitness Authority
1) Repeat after me: “No Red-Eyes.” Unless you are flying in your own private jet for more than 9 hours you will have a bad nights’ sleep and start your vacation or work week off on a bad note. It always sounds like a great idea until you are actually living it. Instead, I turn the plane into my own personal office and bring all of my writing and reading that I need to catch up on (I take extra batteries and plugs too) and fly during my most productive hours. I use my iPOD to create my office “walls.” This way once I land I can immediately shift into “escape” mode now that I have gotten my work done.
2) If your travel includes a time zone change, start shifting the day or two before by altering your bedtime, wake time, and meal times by an hour. Use Thin Sticks (my favorite fool-proof all natural appetite suppressant and cravings crusher) to help your appetite cooperate with you.
3) Pack the Bullet. I travel with my Magic Bullet Blender and carry sandwich baggies prepared with a blend of my Olympian Labs Prescribed Nutrition shake stirred with some added fiber. I’ve learned to include a few extra baggies in case I end up missing a meal somewhere in transit or if I show up late at my hotel and want to have a shake instead of a whole meal. I also carry EmergenC™ Packets with me to kick up my immune system and keep my stress at bay as well as some of my favorite protein energy bars so that I never get stranded and fall victim to the airline “snack pack” out of desperation.
4) Plan your workouts. Whenever possible I workout prior to getting on the plane, especially on long flights. If the flight is too early I schedule in a workout when I arrive. I always make sure that the hotel where I am staying has a fitness center (as opposed to the dreaded fitness room containing a lone treadmill and a broken tv) or access to a nearby gym. If all else fails you will find me in the stairwell doing my bursts. If I am driving I bring my Xiser along. It weighs under 20 pounds so some of my male clients actually pack it; I unfortunately have far too many shoes that I MUST pack to be able to squeeze it in….
5) Carry your safe filtered water bottle along but remember to empty it BEFORE you go through the security line! Security will confiscate it… I’ve learned this one personally. I have also found that most hotel gyms have a water cooler so you can always locate a great source of clean filtered water for bottle refills, and hence yet another reason to make a visit there!
© 2009 JJ Virgin & Associates, Inc. JJ Virgin PhD, CNS is a celebrity nutrition and fitness expert, author, public speaker and media personality. She is internationally recognized as the authority in overcoming weight loss resistance and trains other health care professionals in her program. She is the president of the National Association of Nutrition Professionals, www.nanp.org.
If you are frustrated with your body and feel like nothing you are doing is working, take her free quiz “Are You Weight Loss Resistant?” at JJVirgin.com and receive her monthly LEANzine loaded with insider information on fighting fat and getting lean for life!
Read more: http://smartwomentravelers.com/index.php?view=article&catid=48%3Abody&id=90%3A5-fool-proof-tips-for-staying-fit-on-the-road&option=com_content&Itemid=57#ixzz0VvBQo1DX
Tuesday, November 3, 2009
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," -Michelle May, MD.
"Once you are an adult, your stomach pretty much remains the same size -- unless you have surgery to intentionally make it smaller. Eating less won't shrink your stomach, but it can help to reset your "appetite thermostat" so you won't feel as hungry, and it may be easier to stick with your eating plan. - Mark Moyad, MD
Let ThinStick help you reset your "appetite thermostat" and stick with a reasonable, healthy eating plan!