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Change up Breakfast!

7/7/2014

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Ideas for changing up breakfast!!!

My love for the incredible egg, my goodness I could go on and on... This topic will be on changing up ideas for a quick and simple breakfast in just a couple minutes. Yes you can fix a quick breakfast faster than you can toast a bagel. 

Eggs have more than just a stellar nutritional profile. When scrambled, the inexpensive protein powerhouses cook up super-fast and work well with just about any flavor combo you can imagine. Here are a few tips to make the easy scramble or omelet.

Cut up any veggies you want, including things like mushrooms. I even do a few days worth the night before, put them in a plastic container with an inch of water and microwave for 3 minutes. Drain off the water and add to a scrambled egg plus an egg white. Then an easy omelet and I also add 2% slice of cheese for that added yummyness. I top with salsa, and even change that up using red or green.

The choice today was red onion and yellow peppers, I added 2 points worth of taco meat (from last nights dinner) and topped with green salsa. Be creative, I have even added chicken from the night before. I also use MorningStar farms veggie sausage. 

Last put not least, scrambles aren't just for breakfast. Make them for lunch and dinner!!
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Wine and Losing Weight!

6/10/2014

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Mulling over what today's topic should be, I was looking at a past blog "Wine and Health".  I quickly realized I never addressed Wine and Losing Weight.  Me of all people, I love my Chardonnay!! How could I possibly overlooked this topic. 

As I pondered the thought and started my research...could the last 7 pounds not come off because of wine?  Could I have hit a plateau because of wine? I was now anxious to research the topic.

I drink white but have always heard red is better for your heart. Personally, I would not drink any wine if red was the only option. But, I needed to know which one is better than the other. The answer is "NO", okay that is a relief. Here is why: On average the difference between a typical 5-ounce serving of white wine and red is between 5-10 calories. So while drinking white wine will be marginally better the difference is minuscule. A glass of the popular white wine, Chardonnay, has about 120 calories while the same size glass of Cabernet Sauvignon will typically be 127 calories.

Okay in my research I stumbled upon an article in Cosmopolitan Magazine. I have to quote it directly because I couldn't stop reading or really even digest what I was reading. I had never this before. So here goes.

" Happy Hour Does Your Body Good...
The evidence is impressive. Researchers kept tabs on nearly 20,000 normal-weight women for 13 years. Over time, the women who drank a glass or two of red wine a day were 30 percent less likely to be overweight than the nondrinkers (they tracked women who drank liquor and beer too, but the link was strongest for red wine). That’s not surprising, since vino has other benefits. "It’s rich in antioxidants that reduce cholesterol and blood pressure,” says Jana Klauer, a New York City physician specializing in nutrition and metabolism.

One reason wine may contribute to a healthy weight is that digesting booze triggers your body to torch calories. “Women make smaller amounts of the enzyme that metabolizes alcohol than men do, so to digest a drink, they have to keep producing it, which requires the body to burn energy,” says Dr. Klauer. That means you’re likely to see more of a benefit than your guy since his body doesn’t have to work as hard to digest a glass of the grape.

Alcohol also may burn calories due to a process called thermogenesis, says Lu Wang, MD, PhD, the lead study author and member of the division of preventive medicine at Boston’s Brigham and Women’s Hospital. Alcohol raises your body temperature (one reason some people get red cheeks when drinking), causing the body to burn calories to create heat.

...But That’s Not All
The study also showed that women who drank moderately ate less. While researchers can’t say why, it’s possible that they were more likely to slow down and savor their food and drink.

If you combine all these factors, drinking wine could lead to taking in fewer calories while your body is burning energy, meaning you’re less likely to gain weight, says Dr. Wang. Awesome, but you don’t want to replace food with wine—you’ll miss out on key nutrients and wind up schnockered. And keep in mind that wine has calories: about 125 for 5 ounces. “That’s why drinking isn’t a weight-loss strategy on its own,” says Dr. Klauer. Overdoing it is linked to health risks you don’t want to take, like breast cancer. “But having a glass,” says Dr. Klauer, “along with a healthy diet and exercise, seems to be a marker for a healthier lifestyle.” Hey, we’ll salud to that."

Do you see why I couldn't stop reading? All I can say is drink your wine. But remember to count your calories/points. Everything in moderation. Also, don't skip meals!!

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Buddy Up II! Get Motivated

6/5/2014

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Wow, My first Buddy Up Blog was all about having support in my journey..since that blog my entire life has changed.

When my son went off  to College and a month later my Cousin ( commonly referred to as CUZ)  moved in, my Son journey's began alone at college and my Cuz's journey began. The Cuz lost 74 pounds and my Son's changed too. Wow, so much changed....

The love of my life and I met, he can eat well let's see. One day he consumes at least six regular pepsi's, at least 2,000 calories of chocolate and absolutely anything he wants to eat ....FREE no points. WE hate those people. Not really he is the best.

Wait back to the buddy up!! I haven't gained any but stuck....yuk!! I hate being stuck!! Well where is my buddy!! Will is doing his back on track and doing well. BTW he is updating the website. CUZ, I know would love for me to cook for him again. 

Okay, the buddy thing again, as TR (my love) says I switched lanes without a turn signal...back in my lane. My dearest friend back in my hometown 2,000 miles away sent me a message this morning.  She lost with me, and 2,000 miles we still were buddies and weight in every Saturday. 

Lost track of doing that and she put some back on....  Yeah, I have my buddy again, back on the bike and we are weighing in and checking in every Saturday morning....WOW, accountability!!! It works...it so works. 

Remember Foodies, YOU CAN DO IT!!!!
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Healthy BBQ!! Enjoy Your Summer

6/1/2014

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Whether it's Memorial Day weekend or a cookout with friends, BBQs, and other potluck dinner parties can be tough when you're trying to eat clean. Trust me, I know how difficult it can be to maintain a healthy food plan when you're faced with creamy potato salad, BBQ spareribs, double chocolate brownies, and margaritas.

However, it IS possible to make good choices when attending food-centered get-togethers. Here are some my healthier picks for your holiday BBQ:

Grill lean meats for example make sure you using 93/7 hamburger, bulk it up with fresh mushrooms minced. I also add ff feta to my burgers. Use 2% cheese to save calories/points. Add lettuce and tomato to help fill you up. 

As long as that grill is hot throw on fresh veggies. I take a cheese slicer and cut zucchini longways (about 1/4 thick) spray with olive oil cooking spray, Salt and Pepper and grill them up. Asparagus or corn is always a family favorite too.

Fresh fruit salad is also a great side dish, and refreshing in the summer heat. I add Tropicana Trop 50 and mix in my fruit. It will stop bananas from turning brown besides adding flavor. 

Raw vegetables like baby carrots, grape tomatoes, broccoli, jicama, and celery are easy to take along and dip in a light ranch dressing or in hummus.

Deserts are no problem, there are many on the website. So make one and bring your own. Don't forget how delicious fruit is sliced and grilled too. Peaches and Pineapple actually get sweeter once grilled. 

So enjoy your summer and grill up!! Remember YOU CAN DO IT!!
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Carrots Are Bad for You!

5/29/2014

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When I read a sentence "do carrots make you fat?" I about fell off my chair. Why would anyone ask that question. After further
research I learned that this rumor was believed to have been started by the "South Beach Diet" due to the glycemic index. Again another blog so back to Carrots.

I don’t think anyone can argue that carrots are an excellent source of nutrients. Carrots are incredibly rich in both alpha-carotene and beta-carotene (which converts into vitamin A in your body) plus they have a ton of fiber, lots of anti-aging and disease-fighting phytonutrients, a hefty dose of potassium and even a sprinkling of calcium and magnesium.

With that rumor set aside lets concentrate on the positive:

“Good for the eyes” is one of the few we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.  Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.

t’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria.  The minerals in carrots prevent tooth damage.  Maybe this is why Mitzi our 15 year old dog has healthy gums and body, she eats carrots with us daily.

From all the above benefits it is no surprise that in a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less.

Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.

Okay let us review, Lowers risk of Heart disease, stroke and lowers cholesterol. Great for your eyes, awesome for your skin for various reasons. Oh let us not forget 1 medium carrot is only 25 calories. 

The subject on Carrots I now officially put to rest!! Eat your carrots Foodies!!!

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Diet Soda vs. Weight Loss

3/19/2012

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I drink two Diet Cokes with my coffee in the morning. It got me thinking does that matter? The Sweetner? Something we need to research and it is interesting what I have found on this issue...

The science is not decisive. The studies suggesting diet sodas, or anything containing sugar substitutes, can contribute to weight gain are based almost entirely on animal research. What scientists have found is that a rodent's brain relies on the link between taste and calories to keep track of just how much eating has occurred. Sugar substitutes—saccharin, sucralose, aspartame, neotame, and acesulfame-K—unbundle the taste of sweetness from calories: The taste buds tell the brain that food is coming in, but the body doesn't get the energy it's expecting. This, apparently, undermines the ability of rats to judge how much they've consumed, and, over time, they begin to overeat and gain weight.

Okay we are not rats, so this didn't answer my question within reason. So I had to research the matter further...

You know I also quote facts from studies but they are all over the board on the subject.  Study subjects who drank two or more diet sodas a day had waist size increases that were six times greater than those of people who didn’t drink diet soda, said researchers from the University of Texas Health Science Center at San Antonio. This study was the only one who reported waist sizes. I am not buying this one, so lets look further.

Richard Mattes, a nutrition scientist at Purdue University, points out: Heavy people simply might choose to consume diet drinks more.

Mattes has studied how artificial sweeteners affect appetite and food intake. He believes that many studies reporting a link between diet soda and weight gain are actually hitting on a behavioral phenomenon—people think they can eat more calories because they’ve swapped their regular soda for a Coke Zero. 

“That’s not a fault of the product itself, but it’s how people chose to use it,” he says. “Simply adding them to the diet does not promote weight gain or weight loss.”

The recent study didn’t track how many calories people consumed, though it did consider age, sex, education, neighborhood, diabetes status, leisure activity level and smoking status.

Study co-author Sharon Fowler, an epidemiologist, agrees – to a point. Yes, the diet drink association is partly psychological, she says, but she also believes there could be physiological explanations for why chemicals in diet sodas could lead to weight gain.

I believe after all my research on the topic, it still comes down to calories (or points) Isn't two diet sodas better than sugar juices or drinks?
They can be a great substitute for people who drink a lot of regular soda and are trying to cut down. Just be sure to take the next step—toward the water cooler.
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Veggie Chips vs. Potato Chips

2/6/2012

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You'd think you were at a farmers' market when shopping the snack aisle these days. Dozens of munchies are made from carrots, spinach, kale, and even exotic tropical vegetables. But scrutinize their ingredients and you'll find that vegetable coloring is all most of them have in common with produce. What could sound more virtuous than a brand called Veggie Booty--especially when the packaging advertises kale and spinach? The ingredients label reveals that vegetables are at the bottom of the list (that means they contribute less, by weight, than ingredients at the top of the list, like oil). Many of these seemingly healthful snacks are still loaded with calories: A 4-ounce bag of Hain Carrot Chips contains 600 calories--just as much as Lay's Classic potato chips.

When you simply must have chips, look for brands with vegetables at the top of the ingredients list. Terra Chips, for instance, contain decent amounts of taro, sweet potato, parsnip, batata, and other vegetables. A tip-off to a snack's healthfulness is its fiber content. One ounce of Terras contains 3 g of fiber--not bad for a snack food. They're no bargain in the calorie department, however: At 140 per ounce, they're almost the same as regular chips. If you're counting calories, baked potato chips--at 110 calories per serving--are a better choice. 

Read the nutrition labels to determine the number of calories in a serving of veggie chips. Also check the label to find out if the veggie chips are baked or fried. While baked veggie chips likely contain fewer calories, they contain acrylamides, a substance that causes cancer in animals

An even healthier alternative? A handful of nuts, loaded with fiber, healthy oils, and vitamins and minerals; they'll even satisfy your urge to nibble. And if you want to be truly virtuous, go for the real thing: carrot sticks, jicama slices, lightly salted radishes, or roasted sweet peppers chilled in the refrigerator.
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Riding a Bike vs. Walking

1/25/2012

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Riding my bike doesn't feel like a chore. I love walking outside, but I do have a treadmill and stationary bike in my workout room. Where would I get more bang for my buck? Is one or the other better for me? Let's compare the two....it really doesn't matter to me I enjoy them both. Should I change it up? Let's investigate and research...

According to the June 21, 2007 Medical News Today, a paper that appeared in "The Journal of Physiology" noted that how you exercise determines what fuel source your body uses. In general, the lower the intensity and the longer the duration of exercise, the higher the percentage of fat you burn off. Your body uses up stored calories or fat tissue when it has the luxury of a slow and rather inefficient synthesis of energy. When you are not out of breath, or pushing so hard that your muscles ache, you burn more fat than when you sprint or do high intensity workouts. Carbohydrates are the body's "go-to" fuel for fast and furious exercise because they break down quickly and get energy to the muscles the fastest.

According to the MayoClinic.com, a 160-lb. person walking at a rate of 2 mph burns 183 calories per hour of exercise. The same person burns 277 calories per hour if she increases the pace to 3 1/2 mph. Bicycling for one hour at an easy pace, or less than 10 mph, burns about 292 calories in one hour. Swift walking and leisurely bike riding have similar caloric requirements. Riding a bicycle faster or riding it uphill increases the calories burned above those used for walking.

To get more out of your walking routine, it's more effective to simply pick up the pace. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

We didn't have a speedometer and odometer unit for our bikes, but once we got serious about losing weight and getting in shape, this feature became a "must have." You simply cannot track your progress without knowing how far and how fast you're riding. If you riding a stationary bike many have these built in. 

Bottom Line: It really doesn't matter which form of exercise you do....Just move, some may start slower it's okay five minutes today may be more than you did yesterday. YOU CAN DO IT!!
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Wine and Health

1/20/2012

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Even before the first book was written about wine in 1410 by a French doctor, the virtues of drinking wine had long been touted since the first century. The fact that wine contains certain compounds that add to longevity is apparent in what has become known as "The French Paradox" theory.

For France, which has had the lowest prevalence of obesity among nine northern European countries and among the lowest of Westernized countries in the world, these results raise some important social and cultural questions. The so-called French paradox -- the belief that there is something in the French lifestyle, red wine perhaps that protects them against obesity, heart disease, and diabetes -- may be a myth or it may be a truism that is passing into history. As more and more French men and women adopt a lifestyle that is increasingly American -- fast foods, processed foods, more soda pop and caloric intake, little or no exercise -- they may be entering the front end of the obesity and diabetes epidemics that began in America nearly 20 years ago.

Remember I blogged about Pasta? Pasta isn't bad for you it's the creamy fat laden sauces. Marinara is still the healthiest sauce we can marry with our Pasta. Okay back to wine.

With further study the connection between wine and longevity was traced to anti-oxidants and natural occurring chemicals found within the seeds and skin of the grape, though it is not certain whether the grape itself can render theses benefits in the same manner.

One of the most widely known benefits of wine consumption relates to the heart, and it is known that wine improves heart health by increasing the amount of HDL (good cholesterol) within the body. Wine also reduces the amount of LDL (bad cholesterol) and when consumed with a meal the delayed absorption of food that wine causes in the gastrointestinal tract reduces the growth of arterial muscle cells.

A reduction of these smooth muscle cells insures that arteries stay clear and healthy, and blood pressure is lowered as a result. This is not the only benefit that wine offers, however, a reduction in the risk of certain cancers has also been noted, and even a reduced risk of kidney stones in women is listed as a potential benefit connected with wine consumption.

 That is not to say that everyone should drink wine though, and it is important to remember that when mixed with medications, even over-the-counter drugs, the resulting damage to the liver and kidneys associated with those products is increased. The heavy consumption of wine in fact, raises the risk of some diseases that it is known to reduce the risk of. With people suffering the effects of diabetes, or gastrointestinal disorders such as ulcers wine should be avoided, and when paired with certain situations it can be dangerous to drink wine, such is the case when operating a motor vehicle. Wine may also impair a person's judgment and in some cases may cause migraine headaches, though changes in the fermentation process have lowered the risk of severe headaches.
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Old School Eating

1/13/2012

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I have blogged on food myths, but, this time let's talk a look at parent myths. Are you still following eating habits that your parents taught you decades ago? It's time to see if that advice stands up to the test of time -- or if some of the things your parents taught you about food are your family's diet myths. Diet myths are handed down for generations. After All don't we listen to our elders when we are children. Let's take a look at how nutrition has evolved over the years.

Hurry up! Did your parents coach you to wolf down your breakfast every morning so you wouldn't miss the school bus? If you still eat in a hurry, you might miss your body's cues that you're full. It takes 20 minutes for the brain to register that you feel full.  If you eat too quickly, you can scarf down a lot of food in a 20-minute period, and then you feel stuffed.

Solution: Make a conscious effort to slow down. Many people don't put a sandwich down until they've eaten the whole thing, but it will slow you down. Also, putting your utensils down between bites should help.

You deserve dessert today! You may have learned this habit early, if you earned a trip to the ice cream parlor for a good report card. Or your parents may have promised you dessert as a reward for eating your broccoli or other vegetables. They had good intentions, but this is a bribe that sends a message that vegetables aren't appealing on their own. 
Solution: Stop using food as a prize. Instead, reward yourself with a movie, a manicure, or a phone call to a friend. Do reward yourself for your achievements -- just don't make food the reward.

Finish everything on your plate. Did you grow up hearing that at every dinner? Did your parents make you stay at the dinner table until you'd finished everything on your plate? And are you still eating that way today? If so, you may not be heeding your body's signals that you're full and that it's OK to stop eating.

Solution: Try leaving something on your plate. But more importantly, stay in tune with how you're feeling. Are you full? Are you eating just because there is still food on your plate? Be particularly careful when you're eating out -- the food is appealing, the plates are huge, and you may want to eat it all because you paid for it. If there are large portions, ask for half now and have them box the other half, so you don't run into trouble.
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