Pedemoter for Your Mouth? The Newest in Tool in Weight Loss!

We have seen and heard it all about weight loss.  From crash diets to surgically shutting your jaw to help prevent over eating.  It is a rarity in this time and age for people to diet healthy or to diet responsibly.  More often than not weight loss is associated by liposuction or excessive training.  This shouldn't be how people need  to lose or maintain weight. 


I know, I know, it is easier said than done, but proper diet and exercise is what most people need. Of course there will always be exceptions.  Some may need professional help due to medical conditions, but we shouldn't be pumping so much money into weight loss when, in actuality, determination and discipline is what we  need.  Sometimes we need a jump start on getting those two started.  That is not  so bad.,  You often times needs something that will supplement good nutrients as you are trying to change your eating habits to ensure you are doing this properly.


The new tool that has been getting a lot of notice in the news these days is a Bite Counter.  Like a Pedometer, measures steps, this measure the number of bites you take during a meal.  Counting calories is always helpful, but lets be honest, when you go out to a restaurant, how often are you counting the menu calories? Probably not much because you are in the moment of talking and sharing a meal among friends.  This counter helps you control the number of bites you take equating to the number of calories.


Check out this article for more information on the Bite Counter.  Worn like a watch, it is discreet and can be a great tool for weight loss!
http://news.cnet.com/8301-27083_3-20087580-247/new-bite-counter-a-pedometer-for-eating/

6 Restaurant Tips for Healthy Eating! Don't Get Caught in their Traps!

We all do it.  We go to a restaurant and "try"  to stick to healthy eating habits or worse, we consider it to be our "splurge" day.  Be careful!  Restaurant foods are not only high in calories but also high in sodium.  Here are a few tips to avoid the restaurant traps!

Don’t sidetrack from your usual eating habits: You know what you eat to maintain your healthy eating habits. Don’t let your eyes convince you to have that sandwich or a pasta dish.  Make sure you stay with foods that you know and that you would normally eat.

Be aware of foods that sound healthier than they are. Sandwiches can be healthy (with whole grains and lean meats) but keep in mind that adding cheese and mayonnaise can make that healthy meal go bad fast with those added calories. Healthy-sounding salads can be a trap too.  Any salad with crunchy fried toppings or heavy dressing can kill your calorie count for 2 days in one sitting!  Ask for your dressing on the side. Dip your fork in the dressing and then dress your salad.  I find that by doing this, I use less than half of the serving they give you.  If your salad is drenched in dressing and all you taste is dressing, you are defeating the purpose of a healthy meal.
Daily specials are not that special. Often flavored in heavy sauces and high calorie toppings, daily specials are there to tempt you.  Ask the waiter if you are able to make substitutions and/or omissions from the special.  Some places allow you to change the daily special and other places do not.  If they do not allow you to take the heavier whipping cream gravy off the steak, then have meal option 2 from the regular menu ready so that will be healthier for your diet needs. 

Supersizing nightmare. You do not need more than what comes with your normal meal.  These up charges are not only bad for your wallet but bad for your belly.  That extra plate of fries for $2.50 more could potentially be an extra 600 calories to you waist line, thighs, arms...where ever it is that you gain weight.  I am horrible at this because I am all about the "value".  For me, I will order and then pass the food on to my husband but even if I took 2 fries from that extra/side plate I ordered for $2.50 more, that ends up being  60-100 calories and 10 extra fat grams that I really did not need.  Be careful!

Read calories on menus carefully. A recent study showed that the calories you eat might be nearly 20% higher than what the menu says. The calorie counts usually list the items individually, not as a meal.  While you’re noting the calories for the main course, don’t forget to add in the calories for the sides.

Restaurant portions can be huge.  I am a huge advocate of splitting a meal.  When I am out with the girls, having brunch or dinner, splitting the meal with another is not only good on calories but also good on budget! 

Going through the Change of Life? Here is what you can do to stay healthy!

If you were to ask most women when they’d be most likely to gain weight in their lives, they’d probably pinpoint two life-changing events – pregnancy and menopause. And while weight gain during pregnancy is expected and necessary, the same doesn’t hold true for menopause. Yes, the body undergoes changes that may make weight maintenance a bit of a challenge, but weight gain during the change of life isn’t inevitable.

As menopause approaches, hormone levels begin to fluctuate and women notice changes in the body. Hair may be come thinner, the skin may feel dry or dull, and many women experience hot flashes. But it’s the threat of weight gain and changes in body shape that many women have difficulty adjusting to.

Estrogen is a hormone that promotes fatty deposits in the lower body – stockpiling calories in the hips and thighs ensures enough energy will be available to support pregnancy and breastfeeding. 
As menopause approaches, though, these lower body fat deposits are no longer needed, since the reproductive years are waning. But in an attempt to maintain hormonal balance, the body tries to hang on to whatever fat it can, since body fat produces estrogen and releases it into the bloodstream.
So weight gain during menopause, when it occurs, becomes noticeable in the midsection – women find that their youthful “pear” shapes are starting to look more like “apples”. One menopausal patient of mine had a unique way of adjusting to her changing shape – as she lost the fat her hips and behind (and got rounder in front) she found that her pants fit better when she wore them backwards.

But a thicker waistline isn’t simply a cosmetic problem. The body fat that accumulates around the middle isn’t just the stuff you can pinch on the surface. Fat can also accumulate below the surface, surrounding internal organs and dumping hormones and other compounds into the system that can raise blood pressure, wreak havoc with cholesterol levels, and interfere with the body’s ability to process carbohydrates – all of which can raise the risk of some of the most common chronic diseases associated with obesity, such as heart disease and diabetes.

The good news is that just because a woman is going through menopause, weight gain doesn’t have to follow. The same strategies for achieving and maintaining a healthy body weight still apply. Nutrient-dense, low calorie foods – in other words, plenty of fruits, vegetables, lean proteins and nonfat dairy products – provide what the body needs. Fruits and vegetables supply fiber and phytonutrients, protein helps keep hunger at bay, and calcium-rich dairy products support bone health at a time when declining estrogen levels can lead to accelerated bone loss.

Exercise is important, too, and one of the best things women can do is strength training. Not only does lifting weights help to keep bones healthy, it builds lean body mass, which in turn increases the body’s daily calorie burn. And regular exercise can also help women feel healthy and strong while they are adjusting to all the changes their bodies are going through. I like to tell my patients to think of those hot flashes as “power surges” – and to use that energy to “muscle their way” through menopause.
http://www.discovergoodnutrition.com/index.php/2011/10/menopause-change-of-life-change-of-lifestyle/#more-1036
Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

5 simple solutions for you to add iron to your daily diet!

There are other options for supplementing your daily iron intake other than taking iron pills!

Did you know that by cooking in a cast iron skillet, you can add a small amount of iron toy our diet?  Watch this video for more simple tips on increasing your daily iron intake.

7 Healthy Options to Curb Your Hunger!

I dont know about all of you, but I LOVE to eat all the wrong things.  I have a huge sweet tooth but what I have found is that many foods that are good for you, can help your curb your craving and your hunger in one serving!

When growing up, I was a meat and potatoes girl.  My dad had to have it with every meal and my mom willingly obliged.  So now, I have a tendancy to select poultry when deciding on the "meat" portion of a meal.  Within the last 5 years, I have added fish to my diet.  Seasoned properly, some fish can be just as juicy as a nice piece of chicken! :)  Fish is one of the most concentrated sources of protein that we can obtain, which is critical when it comes to satisfying hunger!  Most fish is much lower in fat compared with meat or poultry so you get more protein per bite.

One of my favorite vegetables is Broccoli.  Not only is it calorie-free fiber and water, it also fills you up without adding additional weight or breaking your budget!  Broccoli is very inexpensive and can be steam and boiled.  Try to avoid adding cheese and butter to them as those will not help in maintaining your healty eating habits.  Added as a side dish to fish makes an amazing dinner or lunch!

Berries can be one of those good for you foods that help curb that sweet tooth cravings. Berries are the fruit that is highest in fiber. YOu can eat a cup of berries or add them to yogurt or cottage cheese for extra flavor and to help fill your tummy. I often buy the frozen berries to add to my meal replacement shakes. It not only provides flavor, but that little extra to fill up my stomach.

Nonfat Greek style yogurt is a good source of protein and will also help curb that sweet tooth craving. Eat it for dessert alone or add some berries for a filling, high protein dessert that will satisfy and make you feel great about maintaining healthier habits when eating.

I am half Mexican and growing up, when we ate beans, they were pinto.  It is what my mother knew.  It wasnt until recently that I began eating black beans.  Yum!  Where have they "bean" all my life!  Pinto beans were so good but heavy.  They made me feel too full and sluggish.  Black beans allow me to still have the ability to move and be active without sacraficing my hunger.  They also are high in fiber and have a decent amount of protein.  Which is why black beans are typically a "meat" replacement for vegetarians.    It can be served with salads, soups or as a side to help creating a meal that will sufficiently fulfill your hunger cravings.

I find vegetable soup to be one of the best weapons againt hunger. I am a huge fan of soup, especially when counting calories and satisfying hunger.  Vegetable able soup is low in calories and is very filling because of the amount of water it contains.   If you are looking to help maintain meal portions, a cup of vegetable soup (or broth based soup) is a great way to beginm a meal.  It will fill you up enough that you will eat a smaller portion of the main course.  Often I will eat a bowl of broth based soup for lunch with 2 saltine crackers and be completely full until my afternoon snack!  Be careful of cream based soups, though delicious, the calories and pounds will add up quickly if you do not watch how much of it is consumed regularly.

Quinoa is a whole grain that is filled with fiber. I have just recently read about it and teh benefits of eating quinoa that I am currently looking into trying it in some of our meals at home.  So I cannot really speak on it from a personal perspective, I will try it and see if it is something that can work for us. I have read that they hold more water than ‘drier’ grain foods like crackers or pretzels, which helps makes them more fillig. Quinoa can be ready in 15 minutes, instead of 30-40 like barley and brown rice.  So for the commuter person who spends most o ftheir time in the car, this is a good alternative for a quick meal.  You can find a pluthura of recipes on the Food Network or just google quinoa recipes for many main dish or side dish options!

I know it is a struggle to eat healthy.  I spend over 3 hours a day in a car commutting to and from work.  Sure there are plenty of fast options, but ultimately, I have to consider my health over that very easy and simple quick fix meal.