I have been standing in the kitchen and cooking up a storm for days...trying to get pictures on the recipes! Surprising enough I have lost 3.8 pounds this week.  Just moving everyday doing regular chores can help you lose without sweating at the gym.  So I thought I would give some suggestions to just how many calories you can burn at the same time boosting your metabolism.  So let's get started.

 People who tap their feet, prefer standing to sitting, and generally move a lot burn up to 350 more calories a day than those who sit still. That adds up to nearly 37 pounds a year! That's big!! Get a jump start on flatter abs before your feet even hit the floor. Simply draw your knees toward your chest 25 to 50 times to rev your energy, tone your belly, and burn 15 to 20 calories. Add a set at night to double your burn.

Burn Calories while watching TV, do not use remote control. Instead, every time you need to switch channels, get up and do that manually. Every commercial get up and touch your toes or dance...just move the entire commercial break.

Stand up more, with jam-packed days, you can boost your metabolism simply by spending more time on your feet. Rather than sitting on a bench while your children play at the park, for example, walk around the playground area for 15 minutes and melt 50 extra calories, 120 more calories in an hour by standing during events or kids practice.

Adopt a habit of moving your feet, stretching your legs, or squeezing a rubber ball while sitting. Can you believe that such simple movements can burn up to 500 calories a day?

In the winter, turn down the heat in your room, especially at night, and sleep under a lighter blanket. In the summer, turn on an air conditioning. A colder environment makes your body produce more heat and, therefore, facilitates the utilization of calories.

Take a comedy break: Research shows that laughing for 10 to 15 minutes (like when watching a funny half-hour sitcom) can burn about 40 calories. It's a small number by itself, but a daily chuckle could add up to a loss of about 4 pounds over a year. Look for humor throughout the day, such as watching comedy sketches on YouTube during a lunch break.

Those of you with kids (up to 15lbs) can burn 289 calories per 1/2 hour walking up and down stairs. Vacuuming burns 119 per 1/2 hour. 204 calories gone by shoveling snow, 170 for yard work. 85 per half hour by cooking. 
Bottom line...get moving and find something you enjoy!

I have had many questions about carbs...when weight watchers changed their points program it became an additional issue. Many foodies (including myself) felt the new program punished you for eating carbs.  The answer to that is yes carbs have a higher points value, but, weight watchers gave you more points.  I actually feel the new program is the same as the old. Let's face it weight watchers is a company that strives to make money. Everyone needed to buy a new calculator...okay I am getting off the subject.  We need to start with why your body truly needs carbs to function.

Carbohydrates are a primary source of fuel for the body and are easily converted into energy. Your mind and body need carbohydrates to function at their optimal level, and you can meet your daily carb requirement by eating several different types of foods such as fruits, vegetables, grains, cereals and flour products.

When you're trying to lose weight, you need to eat a certain amount of carbs to have enough energy to get through your day but need to cut back or eliminate some sources of carbohydrates completely.  Well wait ....when I first joined weight watchers the appeal was you could eat whatever you wanted as long as you stayed within your points ...right!  Well that is still true, we are not all perfect and we do fall off the wagon from time to time. Okay I am straying from the topic again....

We now know what carbs function is...energy! The most important thing to remember about carbs is that not all carbs are created equal. Unrefined carbs, or slow-absorbing carbs instead, you would feel fuller, longer. Unrefined carbs such as oatmeal, brown rice, whole-wheat pasta and whole grains are absorbed much more slowly and will leave you feeling full. These carbs also contain a high amount of fiber, which is important for keeping your digestive system in good order. 

Refined carbs foods such as white bread, pasta, sugar and potatoes are made up of refined carbs and are quickly absorbed by the body. Eating these foods releases a high level of insulin into the bloodstream, which means you'll be hungry only a few hours 
later.

Carbs play an important role for keeping you healthy because they are an important resource for your energy supply; making sure you eat enough healthy carbs is the key to successful weight loss and maintaining a healthy weight. Just make sure the bulk of your diet comprises unrefined carbs so you can lose weight and keep it off for the long-term.

Well many of you know I am the carb queen, and you all can have chocolate....To some that may seem as crazy as me not having my carbs.  Give me a french fry over a chocolate bar any day of the week. Chocolate is the heart of many foodies existence, are sugar cravings real? I did a blog on general cravings, they can be emotional. But, I stumbled across a study I found so interesting I had to research it further...

Unlike craving a favorite restaurant where happy memories are abound. Sugar is physically addictive. Studies at Princeton University find that sugar consumption leads to all of the identifying symptoms of addiction in rats -- increased intake, withdrawal, cravings and relapse. And many experts believe that breaking the sugar addiction is more challenging than getting off of nicotine or even heroin. 

In addition to stimulating brain reward centers, sweet food markedly affects stress hormones in ways likely to provide a sense of temporary reprieve from anxiety. But the problem goes deeper. While processed sugars may produce a brief emotional high, several lines of evidence indicate that they affect our biology in ways that promote depression. 

In any case, a piece of good news is that most people find that once their bodies adapt to eating a diet low in carbohydrates, the cravings for sweet foods and other carbohydrates tend to go away. If we can just get through the first week or two, we can usually be free of those cravings.

We track calories, fat, carbs, protein and fiber, but no weight loss program I have ever come across tracks sugar...Seems the only people who track sugar are diabetics.

The bottom line – sugar is addictive, and it’s dangerous to one’s health. Because of its addictive qualities, it is very difficult to give up sugar, but the benefits improve physical and emotional health make it worth the work.

Last night I was hungry and wanted to raid the refrigerator.....sound familiar? We have all been there, was it cravings? No, I couldn't put my finger on just one item. All I new was I was hungry, I know you can spend your points/calories on anything but, are there foods that can disrupt a good sleep?

Some experts say you shouldn't eat after a certain time at night...is this true? The answer is no! But, there are certain rules that can help you get a good nights rest. I am not a chocolate lover, many foodies are so here is your late night chocolate rule. Chocolate contains caffeine and caffeine affects people in different ways. I couldn't have a drink that contains caffeine after 6 pm or I will not be able to sleep until 2 am, on the other hand my son could drink a soda and go to bed. Watch your snacks that contain caffeine.

If your hungry try drinking water first...sometimes your body is just thirsty. This goes for anytime of the day. Our body tends to trick us that way. Ever notice after you consume Chinese food your hungry two hours later? Usually it is because the high sodium and we are actually thirsty.

Now I am probably going to surprise you with this tidbit of research. Do you know how potato chips became a wanted late night snack? The Starch...yep! They elevate levels of tryptophan, an amino acid, in the blood and can help you have more restful sleep.
We tend to sleep better eating potatoes or rice. That makes starchy foods, comfort foods for late night snacking.

Stay away from high fatty foods, even if you have points/calories left over for a treat. Eat it earlier in the day, these foods can disrupt your sleep patterns. The fat will tax your digestive system and may cause indigestion, much like fried and spicy treats. 

What to eat besides potatoes (Not potato chips) or rice? The best treat I have found is string cheese and sometimes some healthy baked chips. Why? Well some lean protein is filling and will help you off to dreamland for the night.  Try a lean turkey sandwich.

Foodies that have a sweet tooth, there are many ideas in the "Snack Cupboard" but here is a great idea...Buy the Yoplait Yogurt that are desserts, strawberry cheesecake serves your sweet tooth and also your protein. So be creative you can have your cake and eat it too!  Sweet Dreams!!

Why is Calcium so important? How does it help our body? I have heard that yogurt eaters in other countries are healthier....So lets get the real skinny on the benefits of calcium.

Lets start with why is it so important, 99 percent of the calcium in the human body is held in the bones and teeth. The remaining 1 percent of calcium circulates in the bloodstream, where it performs a variety of important functions. It helps to contract muscles and helps regulate the contractions of the heart. Last I checked contractions of the heart is a pretty important function. But, the list continues, calcium plays a role in the transmission of nerve impulses and in blood clotting. Calcium is involved in the stimulation of contractions of the uterus during childbirth and in milk production. It also regulates the secretion of various hormones and aids in the functioning of various enzymes within the body. 

We need calcium right from birth till old age. In infant days, calcium is required for proper bone and teeth growth; during adolescence as the bones develop, calcium is again essential to support the development; while as we get older our bones tend to get porous and weak thereby calling for ample calcium intake. With so many fancy diets around us, we often tend to avoid calcium rich foods whole food groups like the dairy products which results in calcium deficiency. Reports say calcium deficiency conditions are continuously rising; particularly women who are on low calorie diets to get slim often confront the trouble of osteoporosis. Thus, it is extremely important to consume enough calcium, along with vitamins and D magnesium and K2 all along your tender and adolescence years.

Like breast cancer we tend to think it is primarily women, but according to The National Osteoporosis Foundation (NOF) estimates that eight million American women have been diagnosed with osteoporosis; however, the NOF also estimates that two million men have the condition. Women are at greater risk because they have a lower peak bone mass due to smaller stature and also because they experience a rapid postmenopausal bone loss.

The body allows absorption of only about 20% to 30% of ingested calcium. The National Academy of Sciences recommends a calcium intake of 1,000 to 1,200 mg/day for all adults and 1,300 mg for pregnant and lactating females ages 14 to 18. 

So is their any truth to countries that consume daily yogurt are healthier? The product has been a staple food item in the cuisine of Asia, Russia, parts of Europe and certain Middle Eastern countries. However, it was only during the 20th century that people residing in Western Europe and Northern America became aware of the special health benefits of this exquisite dairy product. So the answer was yes in the past.  

Coming from a family inheritance of high blood pressure, I felt this was a topic I should address. I am not a salt lover...I salt when cooking but the salt shaker is not on the dinner table.  Well unless company is here, I just had family for a week (sad that they had to go home). The salt shaker was used at every meal...which got me thinking.  The recommended daily sodium intake is only 2400 mg or a mere teaspoon.  It doesn't just come from the salt shaker, many processed foods are very high in sodium.

This leads me back to the question does salt cause high blood pressure?  The answer is no!! Large-scale scientific reviews have determined there's no reason for people with normal blood pressure to restrict their sodium intake. Now, if you already have high blood pressure, you may be "salt sensitive." As a result, reducing the amount of salt you eat could be helpful.

This was a surprise in my research of the topic, after all when I lost weight my doctor cut my dosage in half.  How did that happen? In a research done by Duke University states this.... It's been known for the past 20 years that people with high blood pressure who don't want to lower their salt intake can simply consume more potassium-containing foods. Why? Because it's really the balance of the two minerals that matters. In fact, Dutch researchers determined that a low potassium intake has the same impact on your blood pressure as high salt consumption does. And it turns out, the average guy consumes 3,100 milligrams (mg) of potassium a day—1,600 mg less than recommended.

Therefore, When we eat a healthy diet we consume a much higher Potassium level. Foods that contain high levels of Potassium are those such as fruits, vegetables and legumes.  Foods such as bananas, white potatoes and spinach have more than 400 mg of Potassium in each serving.

Now we need sodium for our bodies to function properly for the following reasons: Helps maintain the right balance of fluids in your body, helps transmit nerve impulse, and it influences the contraction and relaxation of muscles. Too much salt can lead to serious health problems.  Let's see if you can "Shake" the habit

This blog is such a fun topic, When researching this one I always find something amazing.  I can't believe the marketing and false rumors out there.  I wonder where they start...oh well that can be another blog.  So let's get started on the myths...

Fat free food is calorie free: This is a great one, that is why so many manufacturers market to "fat free," "low fat," "reduced fat". The best example I have is ff sour cream, I add Hidden Valley Ranch dips and my family all then think the dip has no calories.  It it a mental thing....I have wrote many times read the label.

Six meals are better than three: Not necessarily, some people can easily turn six small meals into larger ones.  Our busy lifestyle really prohibits six meals a day.  It is truly all about calorie intake and our body. Our bodies digest food typically every four hours and that is where the theory that six meals is better.  High fiber makes us feel full longer. But, if you stick to three meals and included healthy snacks mid morning and mid afternoon your body will get the fuel it needs.

It takes more calories to eat a stick of celery than are contained in the celery itself – making it a negative calorie food:  I first saw this one on "Food Detective" on Food Network and I laughed.  What could this be true? Yes! But in a world where it takes 3,500 calories to work off a single pound of fat, celery would make a merest difference.

To Lose Weight, You Must Avoid Carbs:  This one angers me, I love my carbs....some love their chocolate. Me I can't live without my carbs.  There are healthy carbs and your body needs them. Here are the numbers: one gram of carbohydrate (that is, starch) has four calories, while a gram of chicken fat, olive oil, or fryer grease - any kind of fat - has nine. 

Fish is Full of Good Fat:  Yes and no! Up to 30 percent of the fat in fish is omega-3 (good) fat, which helps prevent blood clots and reduces inflammation. But the other 70 percent or more is a mixture of saturated fat that tends to raise cholesterol levels and various other fats that are little more than a source of concentrated calories. 

Cravings Are Your Body's Way of Telling You What You Need: No! Cravings for sugar and chocolate have nothing to do with nutrient deficiencies. So why do we crave them? Because these foods trigger the release of mood boosting compounds in the brain. Mostly memories and emotions is why we crave something!

A Glass of Wine Every Day Promotes Good Health: Alcohol is a double-edged sword. People who drink modestly live longer than teetotalers, studies show. But there is a danger: Women who drink daily - even one drink per day - have a higher risk of breast cancer, compared with women who avoid alcohol entirely. 

I have heard many rumors on this topic, and also heard to only eat red meat twice a week.  Let's take a look at what is fact and what is fiction. Fortunately, I could live on just fish, but there are many steak lovers out there too.  

Meat can take longer to digest than vegetables do, because breaking down the long protein chains into individual amino acids does take time.  But I'd call that "digesting" rather than "rotting".  

So how long does it take? Well let's first say how it works, Once your chewed food touches the stomach lining, it triggers a second release of gastric juice, along with mucus that helps protect the stomach lining from the action of the hydrochloric acid. Three layers of powerful stomach muscles churn food into a thick liquid called chyme, which is pumped gradually through the muscle that connects the stomach small intestine. I know this sounds technical but now we can answer the question ....How long does it take?  Red meats on average take from 1 to 3 days to be completely digested and eliminated from the body. Red meats take much longer to digest than other foods because of their high protein and fat content. That high fat, cholesterol combined with the time it takes to digest is why the recommended amount is only 1or 2 servings per week.

Medical Center in Jerusalem, write that the stomach is better able to digest red meat in the presence of red wine. They found that red wine helps the stomach remove potentially harmful substances found in red meats, which are released during digestion, before the chemicals can do the body harm.

It has also been proven that eating vegetables with red meat aids in digestive process of red meat.  The best vegetable with red meat is corn.  So the next time you throw a steak on the grill make sure you add vegetables on the grill too!

Close to 20,000 studies in the past 30 years have tried to determine caffeine's effect on the body.  After writing my blog on antioxidants and their good effect it has on your body...would you believe most people get their daily antioxidants from coffee!! Yes, you read that right...In study of 100 food items, including vegetables, fruits, nuts, spices, oils and common beverages.  They concluded that the average adult consumes 1,299 milligrams of antioxidants daily from coffee. The closest competitor was tea at 294 milligrams. Rounding out the top five sources were bananas, 76 milligrams; dry beans, 72 milligrams; and corn, 48 milligrams. According to the Agriculture Department, the typical adult American drinks 1.64 cups of coffee daily.

Now that certainly doesn't mean you can replace fruits and vegetables with coffee...it simply means there are benefits to coffee.  Other benefits to that little cup of joe has is....... regular coffee drinkers reduced their risk of Parkinson's disease by 80 percent.  Two cups of coffee per day reduced cirrhosis by 80 percent, too. It reduced colon cancer by 20 percent, and seemed to protect elderly brains against Alzheimer's disease.

Coffee helps your headache and not just the withdrawal headaches caused by skipping your daily dose of caffeine! Studies show that 200 milligrams of caffeine—about the amount in 16 ounces of brewed coffee—provides relief from headaches, including migraines. Exactly how caffeine relieves headaches isn’t clear. But scientists do know that caffeine boosts the activity of brain cells, causing surrounding blood vessels to constrict.

It's not all good when it comes to coffee....Coffee acts on the brain in similar ways as methamphetamines by increasing dopamine levels, making you feel good while it increases adrenaline, which keeps your body in an alert state. Staying in this state for long periods of time can make you jumpy and irritable. Both regular and decaffeinated coffee contain acids that can make heartburn worse.

Just like anything with your healthy Journey ....Moderation!!

We all hear blueberries are high in antioxidants, we see the activia commercials....but what are antioxidants? Why do we need them?  Okay antioxidants fight free radicals, but what the heck is a free radical?  I going to get a little technical but with my research free radicals and antioxidants go hand in hand.

The Holistic Theory states that your body is already full of foreign bodies and free radicals but is able to function normally because antioxidants will “disarm” the harmful stuff... thus keeping your body “in balance.”

And the reason we get sick is because the amount of free radicals is greater than the antioxidants fighting them, causing an “imbalance” in the body. This imbalance, if nothing is done about it, can go from you feeling a little under the weather to potentially causing cancer.

Free radicals are the little things which can cause damage to your cells, either by “breaking into” the outer protective layer or by “stealing” from other healthy cells.

Damage to your cells can cause damage to your organs, and damage to your organs can lead to serious health conditions (i.e. Alzheimer’s, cancer, heart disease, inflammation).

When I said they go hand in hand, your body needs some free radicals in order to function normally. Free radicals are needed to create melanin, which is what gives skin its color. 

As many as 10,000 DNA lesions occur in every cell in our body each day. Our bodies are exposed to constant possible oxidative damage and our metabolism processes is a big factor. Our own antioxidant defenses may not be adequate for these exposures. The recommended 5 servings of fruits and vegetables may be a good guideline to follow.