Saturday, April 14, 2012

33 Fixes For An Empty Stomach

33 Fixes For An Empty Stomach (from the food
When you’re trying to lose weight, a growling tummy is like a best man’s speech: the longer it lasts, the more dangerous it gets. But hormones, not your gut, are to blame for binges, and preventing them from going haywire is the key to reining in calories without feeling ravenous.

So dig in – we’re giving you 33 ways to fill up.
  1. Choose surf over turf: Fish is more satisfying, than beef or chicken, according to Dr Susanna Holt’s Satiety Index, a rank of different foods’ ability to satisfy hunger.
  2. Turn up the heat: The cooler a room, the more people tend to eat – which is why restaurants often keep thermostats low.
  3. Can the juice: Whole fruit contains fiber that makes you feel fuller than juice.
  4. Bulk up: [ Fiber expands in your GI tract to make you feel full, so make sure you get your RDA of 30g.
  5. Love your bread: Dodge the wonder white and go for wholemeal – it’s 5½ times more filling.
  6. Pass on diet labels: A study found that after eating full-fat muffins, subjects ate less in the next 24 hours than after a fat-free version.
  7. Hold your nose: Just smelling a fresh-baked cupcake can induce insulin secretion that makes you think you’re hungry. Bet you’re not.
  8. Munch raw carrots: Irish researchers found carrots are more filling when they’re raw. Get crunching!
  9. Down vitamins: Research suggests your body may compensate for a lack of nutrients by increasing your appetite so you’ll eat more.
  10. Be pro protein: A study found people ate 1846 less kilojoules a day on a 30 per cent protein diet versus a 15 per cent protein diet.
  11. Shape up: Wedge-shaped foods like pizza and cake make it difficult to estimate proper portions.
  12. Have some avo: Your body burns carbs in about an hour, so eat healthy fat to buy time before hunger pangs hit.
  13. Graze like a cow: Five evenly spaced, mini-meals (of around 1465kJ) a day will regulate your appetite and ward off sugar cravings.
  14. Get nutty: Nosh on pine nuts – they have the most protein of any nut or seed, and their pinolenic acid stimulates powerful hunger-suppressing hormones.
  15. Listen to Jack Johnson: Eating while listening to mellow music slows you down. Your stomach takes 20 minutes to tell your brain it’s full – that’s almost half of Sleep Through the Static.
  16. Go ambidextrous: Switch your fork to your non-dominant hand to eat slowly and give yourself time to recognise you’re full.
  17. Don’t eat by candlelight: Dim light can spark overeating, says a US study by the University of Illinois at Urbana-Champaign.
  18. Bag dried fruit: Go for 2 cups of grapes over ¼ cup raisins – both are 420kJ, but the grapes’ water content makes them feel more filling.
  19. Slurp a smoothie: Make it with low-fat yogurt and fruit for a satiety trifecta: protein (to decrease hunger), fibre (to fill you up without many kilojoules), and calcium (to help burn fat).
  20. Whey your options: Boost that smoothie with 1 to 2 tablespoons of whey powder. New studies suggest that in addition to a protein punch, whey may affect the hormones that make you feel full.
  21. Go fruity: Mixed fruit can curb a sweet tooth, and it has plenty of fibre, which helps regulate your blood sugar.
  22. Have a seaweed spritzer: When you mix agar-agar, a fibre-rich thickening agent derived from seaweed, with fruit juice, it soaks up the liquid, making you feel full.
  23. Go for cocoa: Participants in a study were significantly more satisfied 30 minutes after they drank low-fat chocolate milk than after a soft drink.
  24. Be antisocial: People who eat with one other person consume about 35 per cent more than when they dine alone; at a table of four, that rises to 75 per cent more; and in a party of eight you’ll almost double your intake.
  25. Go blue: Studies show blue to be an appetite suppressant. Use blue plates, napkins and place mats.
  26. Boost your bean count: High-fibre beans cause glucose to release slowly into the bloodstream, preventing sudden slumps that cause hunger spikes.
  27. Dig pop culture: It’s mostly air, so popcorn’s twice as filling. 
  28. Skip soft drinks: High-fructose corn syrup, the main sweetener in soft drink, doesn’t spur insulin production to make the body process kilojoules, or trigger leptin, which tames appetite.
  29. Start a pack-a-day habit: Chewing gum suppresses your sweet tooth. (But if you prefer chips, banish the gum – it may make salty cravings worse.)
  30. Trade your corkscrew for a beer holder: Participants in a study ate more while drinking wine than while drinking beer.
  31. Watch horror films: Nausea is responsible for a lack of appetite.
  32. Find berry treasure: Raspberries are one of the most fiber-rich fruits, packing 8g into a cupful – that’s more than a quarter of your RDA.
  33. Make miso: When your metabolism drags and energy dips, you crave things that give you a quick lift. New research reveals that protein-rich miso soup boosts metabolism.

Monday, March 26, 2012

Friday, March 9, 2012


The choices you make will make who you choose to be. ~ Ralph Marston

Tuesday, March 6, 2012

10 Reasons to Lose Just 10 from Dr. Oz

Reposted from Dr. Oz
At times, the difference between what you weigh and what you want to weigh can seem insurmountable. You’re not alone in your frustration. The average American woman has a BMI of 28, which is overweight – nearly obese. Her waists measures 37 inches, almost 5 inches too wide, and she weighs nearly 165 pounds. In 1960, the average American woman’s weight was 140 pounds. If we continue at this rate, in the next 50 years, your daughter or granddaughter will weigh 190 pounds.

America is in need of a lifestyle change. It can be intimidating; however, the benefits of weight loss aren’t reserved for those who drop 30, 50 or 100 pounds. By losing just 10 pounds, you can prevent deadly illness, alleviate daily pain, and improve your quality of life.

Are you ready to change your life? Read on to learn all you have to gain from losing just 10 pounds:

A Lower Cholesterol Level
Being overweight is linked to high levels of LDL, which is the “bad” type of cholesterol. As LDL cholesterol circulates through your blood, it can deposit plaque in your arteries, narrowing them – which can lead to heart attack or stroke.

Exercise and a healthy diet will help increase your HDL cholesterol, which is the “good” type of cholesterol that stops LDL from depositing on your artery walls. Ten pounds of weight loss can lower cholesterol by more than 10%.

Lower Blood Pressure
Blood pressure measures the pressure on your artery walls, so if you have plaque buildup in your arteries, your blood pressure will be high. Hypertension thickens the walls of the heart, leaving them stiff and prone to heart failure. As the heart works harder, blood vessels in the kidneys can be damaged, which can lead to kidney failure. Losing 10 pounds will decrease your blood pressure, protecting your heart and kidneys.

Reduced Risk for Heart Attacks
Excessive plaque buildup can result in dangerously narrowed arteries. In the case of a heart attack, your coronary artery becomes completely blocked, cutting off the oxygen that your heart muscle needs, with possibly fatal results.

As mentioned above, weight loss lowers your blood pressure and cholesterol. Incredibly, just 10 pounds of weight loss can result in a greater than 50% risk reduction for heart attacks.

4. Reduced Risk for Dementia
Nearly half of Americans have too much visceral fat, the abdominal fat that surrounds your internal organs, visible in their protruding bellies. The danger is this: visceral fat contains cells that release inflammation-causing chemicals in the body, which can cause memory loss and increase your chances of developing dementia.

Additionally, 2 symptoms of obesity, high blood pressure and high cholesterol, can put you at risk for stroke. Some strokes, known as “silent strokes” can occur without symptoms – but each time, blood is cut off to the brain, resulting in damaged, dementia-prone brain tissue. High blood pressure and cholesterol can also increase the likelihood that you’ll develop Alzheimer’s disease.

Reduced Risk for Sleep Apnea
When you are overweight, extra tissue thickens your windpipe wall, narrowing your airway. Consequently, the size of your tongue and tonsils become a threat to the narrowed airway – especially when you are sleeping, and can cause a life-threatening condition known as sleep apnea. In this illness, an unsuccessful effort to take in air results in a dangerously low oxygen level while you're sleeping. Your brain shocks your body awake to keep you alive. If you have severe sleep apnea, you can be woken up hundreds of times a night.

Losing just 10 pounds can widen your windpipe, helping you sleep through the night and reduce your risk for developing sleep apnea. And when you sleep well, your levels of leptin (the hormone that signals when you’ve had enough to eat) rise. So, a good night’s sleep will help you lose even more weight.

Reduced Joint Pain
Being overweight puts huge pressure on your joints. For each extra pound of excess weight on your body, you add 3 times that amount of pressure on your knees. This means that 10 extra pounds equates to 30 pounds of pressure grinding down. And when walking up stairs, multiply your extra weight by 7. Thirty pounds of pressure just became 70 pounds. Over time, this force wears away your cartilage, leaving an area of arthritis.

As you lose weight and reduce the pressure on your joints, the cushioning between your bones will build back up. A 10 pound weight loss over 10 years may result in as much as a 50% decrease in your odds of developing osteoarthritis.

Reduced Risk for Cancer
Obesity increases cancer risk. The exact reasoning remains unclear– but fat cells are highly active, releasing large amounts of hormones like estrogen, insulin, and insulin-like growth factors that can fuel many cancers.

The risk for many types of cancers declines when you lose weight, but it's particularly true for breast and uterine cancer, where losing only 8 pounds can significantly reduce the levels of specific carcinogenic hormones.

8. Reduced Risk for Diabetes
The more excess weight on your body, the less sensitive your cells become to insulin, the hormone that manages the movement of sugar into your cells. Being overweight puts you at huge risk for developing type 2 diabetes, where your body’s cells become resistant to insulin and cannot function properly as a result. By getting active and controlling your weight, you can increase your response to insulin. A weight loss of 10 pounds can reduce your chance of getting diabetes by 60%.

Improved Sex Life
Your sex drive is affected by high blood pressure and diabetes, conditions you’re likely to have if you’re overweight. Additionally, erectile dysfunction can be a problem for as many as 80% of obese and overweight men.

Taking Less Medications
Even if you only reduce the dosage you currently need for high blood pressure or diabetes, you’ll still save money on your prescriptions. A recent study estimated that cutting just 100 calories a day could prevent or eliminate 71.2 million cases of obesity and save $58 billion annually in the United States.

BONUS: You’ll Feel better!

Your omentum is the pouch that contains your belly fat. The extra weight you are carrying on your omentum begins to squeeze your kidneys. Your blood pressure raises and your liver fattens; the accumulation of this fat characterizes nonalcoholic fatty liver disease. This added weight leaves your liver unable to process toxins. Over time, your liver hardens, and scar tissue begins to build up to replace liver cells. This scarring is called cirrhosis, which leaves you feeling tired and groggy.

Weight loss will allow your liver to recover. As it repairs itself, it decreases the toxins in your body. You’ll see changes in how you feel and behave.


To step up to a higher level, you must step away from what's familiar & comfortable. ~ Ralph Marston

* Kind of like this week's behavior mod... picking your spot :)

Sunday, March 4, 2012


Imagine the enormous progress you can make by simply doing what you've been telling yourself you should do. ~ Ralph Marston

Saturday, March 3, 2012

Lemon-Raspberry Muffins

Lemon-Raspberry Muffins By

These look and sound yummy- I am going to try making them! ~Barb 
The secret to the sparkling flavor of these delicately crumbed muffins is the strips of lemon zest finely ground into the sugar. Enjoy the muffins warm right from the oven.
Prep Time:15 minutes
Ready in:40 minutes
Yield:1 dozen muffins
Ease of Prep:Easy
Recipe Ingredients
 1 lemon
 1/2 cup sugar
 1 cup nonfat buttermilk (see Tip)
 1/3 cup canola oil
 1 large egg
 1 teaspoon vanilla extract
 1 cup white whole-wheat flour or whole-wheat pastry flour (see Shopping Tip)
 1 cup all-purpose flour
 2 teaspoons baking powder
 1 teaspoon baking soda
 1/4 teaspoon salt
 1 1/2 cups fresh or frozen (not thawed) raspberries

Recipe Directions
  1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
  2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
  3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
  4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.
Wrap each in plastic and freeze in a freezer bag for up to 1 month. To reheat, remove plastic, wrap muffin in a paper towel and microwave on High for 30 to 60 seconds.
Tip: No buttermilk? Mix 1 tablespoon lemon juice into 1 cup milk.

Shopping Tip: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole wheat. Whole-wheat pastry flour can be used as a substitute here. Both can be found in the natural-foods section of the supermarket or online from King Arthur Flour,

Health Advantages: low calorie, low sat fat, low cholesterol, low sodium, heart healthy, healthy weight.
Nutrition Information
Servings Per Recipe: 12
 Amount Per muffin
 Calories:185 cal  Carbohydrate Servings:2
 Carbohydrates:27 g Dietary Fiber:2 g Cholesterol:18 mg
 Fat:7 g Sodium:245 mg Saturated Fat:1 g
 Protein:4 g Potassium:42 mg Monounsaturated Fat:4 g
 Exchanges:1 starch, 1 other carbohydrate, 1 1/2 fat