Veggies: Canned, Frozen, or Fresh?

Quick, which is the most nutritious: canned, frozen, or fresh vegetables? You might think that the obvious answer is fresh, but not so fast. Depending on how long it takes to get the vegetables from the farm to your family's dinner table, the answer may vary.

Your best choice is organic, pesticide-free, just-picked fresh vegetables — they are delicious and nutritious just the way that nature intended them. However, depending on where you live, winter weather has most likely limited your ability to get locally-grown veggies. When it warms back up though, be sure to shop for in-season, locally grown veggies from nearby farmers markets and stands — or grow your own in a garden — to get the healthiest selection. Just buy what you need as close as possible to the time you plan to eat them. That's because the more time that has passed since the veggies were picked, the more they lose their nutritious content. While it's tempting and convenient to stock up, don't!

Frozen organic vegetables are great alternatives to fresh ones, especially in these cold-weather months. The veggies are generally flash frozen immediately after they have been harvested, which is when they are at the peak of their freshness and nutrition. In fact, frozen organic vegetables are a more nutritious choice than "fresh" ones that have traveled across the country to your local grocery store only to sit for days in a produce aisle or those vegetables that you bought and tossed in your refrigerator's bin a week ago.

Canned veggies, however, are the least nutritious of the bunch. While they are canned soon after they are harvested, many veggies lose up to 90 percent of their original nutrition power in the canning process. Also, canned veggies have higher sodium levels because they often have salt added to them. The worse thing about canned veggies is that the cans are lined with plastic that contains the chemical bisphenol A, or BPA, which has been linked to insulin resistance, early puberty, prostate cancer, and diabetes. If you still choose to eat veggies out of cans, look for brands that are organic and have no salt added or low salt.

 F
inally, how you cook your vegetables also plays a part in their nutrient content. All veggies, regardless of whether they are canned, fresh, or frozen, will lose most of their nutrients — and flavor — if they are boiled in large amounts of water over a long period of time. Lightly steam or microwave them to preserve their vitamins instead.

How to Curb Mindless Eating

Okay, you've all heard the term "grazing" — you know, picking at food throughout the day instead of (or in addition to) eating regular meals. This constant, indiscriminate eating — especially when you're focused on another task, such as talking on the phone, working on the computer, or watching TV — is the downfall of many committed dieters, but it doesn't have to be.

If you're piling on pounds because you eat when you're distracted or bored rather than when you're actually hungry, try the following tactics to break the habit.

To curb daytime grazing:

• Don't eat while you're standing up, in the car, on the go, or when you don't have time for a full, proper meal. If you sit down at mealtimes and pay attention to every bite, you'll be more relaxed; you'll notice when you're satisfied, which m
• eans that you'll be less likely to overeat — and you'll actually enjoy your food! Don't skip meals. I mean it. You might think you're saving yourself calories, but it will only leave you famished and more likely to consume extra calories later on to feel full. 

To curb nighttime grazing:

• Why do most people graze at night? Because they're bored. If you've been thinking about taking up knitting, crossword puzzles, Ping-Pong, or some other hobby that will keep your brain busy in the evening, now is the time to do it. 
• Brush your teeth. Food never seems quite as appealing when you have that fresh, minty toothpaste taste in your mouth. 
• Try a cup of hot tea; the warm liquid in your stomach can help you feel satiated.

Dollar Store Food: 13 Frugal Recipes

Read About Dollar Store Food:13 Frugal Recipes HERE

Ditch Food Additives! Here's Why!

Did you know that processed foods make up almost 60 percent of our diet? That's a lot of food! For the good of your health, now and in the future, it's time to get rid of processed foods that contain harmful additives.

"Antinutrients" are foods that don't deliver any value to your diet, and here are the ones I want you to toss immediately: foods that contain artificial preservatives, colors, and flavorings. These additives pose health risks that aren't worth it when you can easily just say no!

Regarding artificial preservatives, you might ask, "How could an idea with such a good intention — to prevent spoilage and food poisoning — go so incredibly wrong?" Well unfortunately for us, most preservatives are bad news. A common preservative, BHA, is found in hundreds of foods, including cereals, sweets, and snack foods, and is "reasonably anticipated to be a human carcinogen" by the FDA. Incredibly, though, it's still deemed safe. That's not what I'd want to put into my body, and you shouldn't want to either.

Instead: When you're at the grocery store, check packages for signs of BHA, which also goes by the names anisole, butylated hydroxyl-; antioxyne B; antrancine 12; butylhydroxyanisole; tert-butyl hydroxyansiole; embanox; nepantiox 1-F; phenol, tert-butyl-4-methoxy; phenol, (1,1-dimethylethyl)-4-methoxy-; sustane 1-F; and tenox BHA. Long list to memorize, huh? Better just to avoid BHA by staying away from processed foods altogether.

The same goes for artificial coloring. There has been an ongoing debate over whether there's a link between kids' behavior problems and artificial coloring and preservatives. One recent study showed that after preschoolers and grade school kids ate an additive-free diet for six weeks and then reintroduced additives to their diets, their hyperactivity levels rose dramatically. Artificial colors have also been linked to thyroid, adrenal, bladder, kidney, and brain cancer.

Instead: Always choose foods with the fewest artificial chemicals and colors for your kids. The worst color offenders are blue 1 and 2, green 3, red 3, and yellow 6. Choose color-free medication, and when you allow your kids a treat, make sure it's a small portion of the real thing, not something filled with fake colors and flavors. For example, give them real ice cream (small amount!) instead of a rainbow freezy pop.

Now we move on to our pals the glutamates, which are "flavor enhancers" added to foods to heighten the savory experience. They're produced by the hydrolysis of proteins, a process that "frees" the glutamates from the proteins. The most frequently talked about one is monosodium glutamate, or MSG, and it is in everything — canned foods, bouillon, ice cream, ranch dressing, corn chips, and the list goes on. MSG has been reported to cause headaches as well as more serious health conditions, and government regulations now require foods that contain it to be labeled "Contains MSG." While some glutamates exist in natural foods, like cheese and meat, the processed-food industry often adds multiple forms of glutamates — at times as many as four kinds — to pump up the flavor of a food and keep you craving more. High levels of free glutamates mess with your brain chemistry and nervous system big-time.

Instead: Don't be fooled by words like "natural flavor" and "spices"; foods marked like this may actually contain glutamates. Eliminate as many glutamates as possible from your diet, and explore ways to boost the natural flavors of foods. Fermented foods, wine, soy sauce, Parmesan cheese, anchovies, and ketchup are all naturally flavorful ways to enhance your dishes. Also, the cooking method you choose — roasting, smoking, or slow grilling — can make foods richer and more savory.

MYTH: Portion Size Doesn't Matter When You're Eating Healthy Food

The Truth: All foods have calories, and all calories, whether they're healthy or not, count — and add up! You still need to practice portion control whether you're eating a salad or a burger.

Americans have completely skewed ideas about portion size. No other country on earth offers portions as enormous as the ones we have here. Seriously, go anywhere else in the world and order a meal and you'll see the difference. We get excited to "super" or "value"-size our meals because we've been conditioned to believe that more equals better, but that is not necessarily true. How do you feel when you eat so much your stomach hurts? Not good, I bet. Even when you're eating healthy foods, it's important to measure out your portions and keep a watch on what you're eating.

Familiarize yourself with what healthy portions look like. It's easier for me to think of measurements in comparison to objects, so I can visualize it better. Here are a few to keep in mind that will make it easy when you aren't home and able to measure: 1 cup of yogurt, cereal, soup or pasta is equal to the size of a baseball; 3 oz. of most cooked meat is equivalent to a deck of cards; 1 sandwich on regular sliced bread is equal to two decks of cards; 3 oz. of cooked fish is equal to the size of a checkbook; and 1 cup of lettuce or cooked veggies is about the size of a wine glass. A few other cheats are to use the tip of your finger (from the first joint up) as a teaspoon and your thumb as a guide for a tablespoon. Jot these down on a piece of paper and keep it in your wallet until you start to commit them to memory to make measuring easier.

Use smaller plates. A recent study from Cornell University found that people who ate off of smaller plates believed that they were eating an average of 18 percent more calories than they actually were. No plate that you eat off of should be the size of a platter, or a restaurant-sized plate. Your dinner plate should be no bigger than 10 inches across. Some people even make their salad plate their main dinner plate because it keeps them from heaping it up with food. Whatever you choose to eat for dinner should fit on this size plate. If it doesn't fit on the plate — don't eat it, it's that simple! I know this can be a difficult rule to follow at restaurants when the plates and portion sizes are huge. Here is a little trick I use: Before my food even comes to the table, I ask the water to wrap half of it up in a to-go box. This way you have two meals for the price of one and only half the calories! Another idea is to share an entrée with a friend.

Make a commitment to eating healthy portions. When it comes to keeping your portion sizes healthy, a lot of the struggle is mental. It honestly isn't as much of a hassle as you think it is to measure things out — it only adds a few extra minutes onto your meal. Anything worth having in life requires sacrifice, time, and effort! Remind yourself every day of your healthy goals and that will help to keep you on track and motivated.

Get Ripped With Bench Dips

I don't condone sitting down normally, but sitting isn't always so bad. For example, if you're interested in working your triceps with bench dips, by all means pull up a chair. Get ready to get some strong, toned arms!

Bench Dip

Stand with your back to a sturdy bench or chair. Bend your legs and place your palms on the front edge of the bench, your fingers pointing forward. Walk your feet out in front of you until most of your body weight is resting on your arms.

Keeping your elbows tucked in at your sides, inhale, bend your arms, and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down toward the floor. Hold for a beat, then exhale and straighten your arms back up to the starting position, and repeat.

Be careful not to lower your body too far or lean forward or away from the bench. You'll overstress your shoulders.

8 Sneaky Ways To Burn Calories

While I aim for 20 or 30 minutes of daily exercise, I never miss an opportunity to sneak in extra movement throughout the day. After all, your muscles have no idea if you’re in a fancy gym or in your kitchen — as long as you’re working them, they’ll get toned!

By doing little exercises throughout the day wherever you can — in the kitchen, in your car, while you brush your teeth, or while you're sitting at your computer — you’ll keep the oxygen flowing and stretch and tone your muscles. You’ll also boost your metabolism: Did you know you can burn up to 500 calories per day just by fidgeting? It’s true! I like to call these little movements "fidget-cizes." They take only one minute or less and they really do work! Fidget-cizes don't replace your regular workouts, but when life gets too hectic, use these moves as a way to squeeze in a little extra fitness all day long. Here are a few of my favorites. Give them a try!

• Squeeze that butt: Do it in the elevator, as you're walking down the aisles of a grocery store, and while you're waiting in line at the bank. No one will know — and it's so effective! 
• Work those legs: Try doing leg lifts at your desk or squats while you brush your teeth at night. 
• Add some steps to your day: Whenever you can, sneak in extra walking. Park your car far away from the store, take the stairs instead of the elevator at work, or do a few laps of the mall before you shop this weekend. Every step counts! 
• Tuck that tummy: If you're relaxing in the living room in front of the TV, try lying on the floor or on a blanket and doing crunches. Make a deal with yourself that you'll do them throughout each commercial break. Easy! 
• Take a “dip” on the couch: Sit at the edge of the couch and place your palms down on each side of you. Move forward so that your body is off the couch, bend your elbows behind you, and lower your body toward the floor with your knees bent and feet together. Bend and extend your arms multiple times as you watch TV — you’ll lose that arm jiggle in no time! 
• Stretch it out: Tension can build up in the neck and shoulders simply from sitting at your desk, and it gets even worse as the long work day drags on. Stretching encourages those tense muscles to relax and counteracts any tightness from poor posture and tired muscles. Try doing my Shoulder and Chest Relaxer, One-Arm Reach, and Neck and Shoulder Release at your desk — you'll probably start an office trend! 
• Get firm on the phone: If you spend a lot of time on the phone like I do, don't just sit there — make it a workout by "pretending" to sit! Press your back flat against a wall and lower your body by bending your knees to a 45- to 90-degree angle. Hold the position for as long as you can. 
• Get lean while you clean: Did you know that by doing household chores — carrying laundry upstairs, vacuuming, making your bed, dusting — you can burn up to 400 calories an hour? You’ve got to do these tasks anyway, so you might as well turn on some music and think of it as exercise! 

Go ahead: Turn idle time into exercise time and look for every opportunity to move your body. All of those little moments will add up to major health benefits — you’ll see!

Are You Suffering From A Weight Loss Plateau? Try These Tips!

Question: 

How can I break through a weight-loss plateau? I've been working really hard and having some success; however, the scale hasn't budged for the past two and a half weeks.

Answer: 

Let me just tell you this: A plateau is an integral part of weight loss. DO NOT BE DISCOURAGED! A plateau is one of your body's survival mechanisms. It occurs because your body thinks there is a famine (because of your lower calorie intake) and slows your metabolism to conserve calories. This will happen periodically throughout your weight-loss journey.

That said, although a plateau will usually break on its own after about three weeks, here are several ways to prod your metabolism to get back on track quickly!

Exercise Tips 

Variety: Often we fall into an exercise routine — meaning that we do the same workout regimen for weeks at a time. Think of it this way: If you do 10 push-ups after not working out for months, you will be sore, but if you do 10 push-ups a day for 10 days in a row, you will no longer be sore. This is because your body adapts to your exercise program, and as it adapts, the workout becomes less challenging — and, unfortunately, less effective.

The solution is variety. You have to mix up your exercise routine to consistently shock your system. Here are a few ways to do that:

• Alternate the amount of weight you lift: One week lift heavy, the next week light. 
• Change the number of repetitions you do: This usually goes hand in hand with the amount of weight you lift — one week do heavy weights, low reps; the next week do light weights, high reps. 
• Change the exercise: One week do chest presses, the next week chest flies, and the following week do push-ups.

Intensity: The best way to speed your metabolism is to boost the intensity of your training. By picking up the intensity, you'll burn more calories, challenge your body, and literally force your metabolism to burn a little brighter because of all the energy your body needs to complete your exercise regimen.



Food Tips

Eat more: Ninety percent of the time, plateaus are caused when your body tries to protect you from famine — this is a survival mechanism that's triggered by calorie reduction. The best quick fix is to give your body a little more food so it feels secure. Varying your calorie intake is my best advice for keeping your body from plateauing: For the next three days, vary your calorie intake between 1,800 and 2,400 calories. I know this may sound crazy, but trust me — I know what I'm doing. After three days, drop back down to the calorie allowance that I've set for you during this program.

Reduce your sodium and DRINK LOTS OF WATER: Keep your sodium under 1,500 mg a day, at most, for as long as you can manage. You can achieve this in part by cutting all processed foods out of your diet.

I promise you that if you follow these tips to the letter, your plateau will be shattered by the end of week 2!

Get Ripped Fast!! Here Are Three Ways.

Just putting in time at the gym isn’t enough. If you want amazing results fast, you need to put equal emphasis on how you work out. To ramp up your fitness regimen and get ripped quickly, here’s what you should do: 

1. High intensity interval training (HIIT). This simply means working short intervals of high intensity cardio into your strength-training routine. These cardio intervals can range from 20 seconds to 2 minutes. HIIT training enables you to burn more calories during your workout and hours after you’ve left the gym. 
2. Combination lifting. The concept here is combining two or more lifts into one exercise. For example, doing a squat at the same time as a bicep curl or a side lunge at the same time as a shoulder press. Because you’re working multiple muscle groups together, you burn more calories in a short time. 
3. Circuit training. This keeps you moving from exercise to exercise with no rest in between. So if you’re doing pushups, immediately go straight into a set of lunges. You’ve changed muscle groups, so you can rest the group you just exhausted, but still keep your heart rate up as you work your legs. 

Now go get your burn on!

Always Hungry? Maybe This Hormone Is Out of Whack

I've worked with many people who have told me that no matter how much they eat, they're still hungry. They can scarf down half a pizza plus dessert and still feel ravenous afterward. Does this sound familiar? If so, it's possible that a condition called leptin resistance is at least partly to blame.

To understand leptin resistance, you first have to understand the role the hormone leptin plays in your metabolism. When you've eaten a meal, the fat cells throughout your body release leptin, which travels to the hypothalamus, the part of your brain that helps regulate appetite. There, it switches off neuropeptide Y — a protein that tells your brain you're hungry — and switches on appetite-suppressing signals. In other words, it gives your brain the message to stop being hungry and start burning calories.

You'd think, then, that low levels of leptin would be the cause of an unstoppable appetite, but that's not necessarily the case. Some research indicates that many people who are overweight actually have very high levels of leptin. How could this be? Well, the more fat you have, the more leptin you produce. And when the body continually cranks out excess levels of leptin in response to overeating, the receptors for leptin in the hypothalamus can start to get worn out and no longer recognize it. People with leptin resistance have high circulating levels of leptin, but the receptors are "deaf" to it, so it can't shut off appetite or stimulate your metabolism.

This vicious circle is similar to what happens when a person develops resistance to insulin, the hormone that allows your cells to use the glucose in your blood. (Insulin resistance can cause high blood glucose levels and eventually lead to diabetes.) In fact, the two conditions often go hand in hand, and research suggests that leptin resistance may be reversed in the same way that insulin resistance can be reversed — by exercising, eating right, and losing weight.

Looking for a Natural Sweetener?

If you've been reading my blog for awhile, you may already know how I feel about synthetic sugar substitutes. To put it mildly, I really, really don't like them because they confuse your body and mess up your metabolism. If you find yourself reaching for one of those blue, pink, or yellow packets to sweeten your coffee or tea, I want you to stop and try a natural alternative rather than putting chemicals into your body.

Sugar, of course, is natural, but its calories add up. Sugar is also murder on your dental health — the more you consume, the higher your risk of cavities. That's why I want you to try crystalline xylitol or stevia as a sugar substitute. Both are produced from natural sources rather than being chemically engineered: Stevia is made from the stevia plant, and xylitol is a sugar alcohol derived from the fibers of many fruits and vegetables. Xylitol does have a few calories, but it has less of an effect on insulin levels than sugar does. I prefer the taste of xylitol to stevia, but they're both good choices.

A possible benefit of xylitol is that it may help prevent cavities. In a recent study, researchers at the University of Washington gave teething babies and toddlers xylitol syrup and found that it prevented tooth decay. It's theorized that xylitol inhibits the growth of bacteria that can cause cavities to form, and for this reason the sweetener is used in many toothpastes and gums. Like other sugar alcohols, xylitol may cause mild gastrointestinal trouble if you consume a lot of it, but I've never had this problem.

If you like your coffee or tea unsweetened, more power to you! But if you need that little kick of sweetness, don't put your hormonal health at risk with artificial crap. Also, if you chew gum or use breath mints, be sure to choose products that contain xylitol or stevia (which may be listed as rebiana) rather than nasty artificial sweeteners such as aspartame.

How to Eat Clean and Save Money

Are you having trouble staying within your budget, both for dollars and for calories? Then ask yourself: How many times a week do you eat at restaurants and fast-food joints? If you're serious about losing weight, you need to keep dining out to a minimum.

The simple truth is, when you don't make a dish yourself, you really can't know what's in it or where the ingredients come from. You can ask all the right questions about whether the chef uses organics; you can speak up and ask to have your food grilled instead of fried; and so on. But unless you're in the kitchen with the chef, you can't know whether the quality of the ingredients is good or whether they're being prepared in healthy ways. Restaurants are businesses, and they are out to make money — many of them use the cheapest ingredients possible, like trans fats, high-fructose corn syrup, nonorganic meats and vegetables...the list goes on!

By cutting back on eating out, you'll save a fortune — money you can spend on healthy groceries! Plus, you can guarantee that everything you're putting into your mouth is fresh and healthful. And you can control your portion sizes.

Of course, you can't always make your own food or control your environment. I do still eat out, but for no more than five meals a week, and when I do, I order white fish or wild-caught salmon, healthy whole grains such as brown rice, and plenty of vegetables. Your options may not always be perfect, but it's still up to you to make smart choices.

Burn Those Cardio Calories Outdoors!

Is doing the same cardio routine at the gym making you feel like a hamster on a wheel? If so, why not go outside and get a change of scenery? Exercising outdoors can be a hit-or-miss proposition depending on where you live and the season, but when the weather is decent, there should be nothing stopping you. Take advantage of summertime to enjoy the fresh air! Here are some great alfresco cardio options to get you out of the gym.

• Hiking: This is an awesome workout that I happen to love. It allows you to spend time in nature and discover your surroundings. Also, because of irregular terrain, you'll work your core muscles more than you would on a treadmill. 
• Running: Getting off the treadmill and running outside might help you burn even more calories. Try performing intervals by running or jogging in quarter-mile bursts. You can also work different muscles in your legs by doing intervals in which you run backward. 
• Swimming: Cool off, tone muscles, and get your cardio in. If you're just beginning to exercise, the pool is a great place to get started. Water provides more resistance than air, so it can make your muscles expend more energy than they would on land. Use a kickboard if you have one: Hold on to the board and use your legs to power you across the pool. Run or walk across the pool, tread water, or hold on to the side of the pool and just do kick drills for as long as you can. 
• Biking: Why not ride your bike to work instead of driving? You can commute and burn calories (not to mention save gas money)! Biking is an excellent means of exploring and a good calorie burner. It can be a great option if you're dealing with an injury, because it's low impact, causing less strain. But remember, a road bike is a totally different animal from a stationary or recumbent bike, so take it nice and slow at first until you get used to being on the open road. 

Don't forget your everyday sports either — basketball, soccer, and the like are fun activities that allow you to get together with friends, get a cardio workout in, and enjoy the great outdoors.

Should You Eat Before A Workout?

The Truth: You should always eat something bef
ore exercising so your body has enough fuel to power through your workout.

The rationale behind this widely accepted myth is that forgoing food before exercise will force your body to burn more fat during your workout. This is a big, fat lie: Starving yourself before exercising can actually be detrimental to your body. Let’s get to the bottom of this fitness myth once and for all.

You need sugar to exert energy. Your body needs a certain amount of sugar for fuel when training. When that blood sugar is not there, your body will convert your own muscle tissue into energy. A recent study published in the Strength and Conditioning Journal looked at cyclists who ate before they trained versus those who fasted before they trained. The amount of fat burn was the same for both groups, but those who had trained without eating first had 10 percent of their calorie burn come from protein — including their own muscle mass. You’re trying to build muscle, not eat away at it!

Your body needs energy to perform at a high intensity. You know I’m always saying that I want you to work out as hard as you can for as long as you can. How can you do that if you haven’t properly fueled your body? Think about it this way: Would you drive a car without gas? Use your iPhone without charging it? Nope and nope. If you haven’t eaten anything, your workout won’t be as intense as if you’d fueled up beforehand, not to mention that you’ll likely suffer from low blood sugar, which will make you dizzy and sluggish.

You don’t need to gorge yourself; a healthy snack will do the trick. I suggest you eat something 45 minutes to an hour before training — you’ll have more energy and endurance to work harder, burn more calories, and improve your muscle tone. Aim for something with carbohydrates and protein. Here are a few quick, healthy ideas: a whey shake, low-fat yogurt with berries, or a banana or apple slices with natural almond butter.

The Bottom Line: You should always eat something before a workout. I’m not suggesting you pig out. A small, healthy snack consisting of carbohydrates and protein will properly fuel your body for a killer workout.

How Much to Exercise Each Day

You may have heard the U.S. Surgeon General's recommendation of at least 150 minutes of moderate physical activity each week (and that breaks down to just 30 minutes of physical activity five days a week). What's important to understand is that this is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. But if you want to drop those pounds, you're going to have to be prepared for a bit more work.

I much prefer the World Health Organization's recommendation of 60 minutes at a time as a starting point for my clients — an hour is ideal to get the most out of your workout and see significant results. Your 60-minute workout sessions should always include a 5-minute warm-up, followed by 50 minutes of your primary cardio or strength-training exercises, followed by at least 5 minutes of cooling down and stretching.

Of course, putting in more time will get you more results — but there's a limit. Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. So, to reach your goal, I recommend limiting intense exercise to no more than two hours a session.

A Healthy, Summer Pizza

There's no doubting that pizza is one of the most popular and widely consumed foods out there. Unfortunately, it can do a serious number on your daily calorie allowance. This delicious Thai Chicken Pizza is a healthy alternative that's easy (and fun) to make, perfect for leftovers, and can get the whole family involved. You can get creative with toppings, too. Just visit your local farmers' market to find out which seasonal produce will make a delicious addition!

Thai Chicken Pizza 

Ingredients

• 20 ounces whole-wheat pizza dough 
• 1/4 cup smooth natural peanut butter 
• 3 tablespoons water 
• 2 teaspoons reduced-sodium soy sauce 
• 2 teaspoons rice vinegar 
• 2 teaspoons fresh ginger, minced 
• 1 clove fresh garlic, minced 
• 1 teaspoon canola oil 
• 8 ounces organic chicken breast, boneless and skinless, trimmed and diced 
• 1 medium organic red bell pepper, diced 
• 4 whole organic scallions (green onions), thinly sliced 
• 2/3 cup part-skim shredded mozzarella cheese 

Preparation

Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

Roll out or stretch dough on a lightly floured surface into a rough 16-inch oval. Transfer to the baking sheet. Bake on the bottom rack until puffed and lightly crisped on the bottom, 8 to 10 minutes.

Meanwhile, whisk peanut butter, water, soy sauce, vinegar, ginger and garlic in a small bowl until well combined.

Heat oil in a medium skillet over medium-high heat. Add chicken and cook, stirring, until cooked through, 2 to 4 minutes. Transfer to a medium bowl. Add bell pepper, scallions and 1 tablespoon of the peanut sauce to the chicken; toss to combine.

Remove the crust from the oven; spread evenly with the remaining peanut sauce. Top with the chicken mixture, then sprinkle with cheese. Return the pizza to the oven and bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes.

Makes 6 servings.

Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins

Nutrition Facts Number of Servings: 6 Amount Per Serving Calories: 355 Total Fat: 9 g Saturated Fat: 2 g Cholesterol: 29 mg Sodium: 447 mg Total Carbohydrate: 42 g Dietary Fiber: 3 g Protein: 20 g

3 Tricks for Pushing Past a Weight-Loss Plateau

Have you hit the dreaded weight-loss plateau? You were doing great for a few weeks, maybe several months, but then, suddenly, you stopped losing weight and you haven't done anything differently! Before you get frustrated and throw out that scale, take a deep breath. Here are three smart tricks that just might push those numbers down again!

The first step to take is to check your portions. You're probably used to "guesstimating" portion size by now, but trust me on this one — break out the measuring cups again. If you've been on a weight-loss program for a while, it's not uncommon for your portion sizes to get larger and larger with time. That little extra bit of rice here and an extra bite or two of chicken there could be what's blocking your progress.

It might be more than just a little bite or two more, which is why you should also start keeping a food log, writing down every single thing you put in your mouth for at least a week. Then sit down and evaluate your intake — do you see extra calories sneaking in at specific times of the day? Maybe you find it particularly hard to control portions of certain foods. You might even find that just the act of writing it all down makes you more accountable — so you'll think twice before you take a bite!

Finally, shake up your fitness routine by increasing the intensity. Push yourself to walk or run a little faster, bike a little longer, or swim three or four more laps. If you're not yet doing any type of strength training, add it to your routine ASAP. Building muscle is a key to boosting your metabolism so that you burn more calories, even when you're not exercising. Plus, toning up can make a huge difference in how you look and how clothing fits even if you don't lose any more weight!

Challenge yourself to put my proven steps to the test — starting right now! I know you'll be thrilled with the results!

How to Intensify Your Workouts

Ever hear the expression "Nothing changes if nothing changes"? If you do the same resistance routine the same way week after week, the day will come when your body will have adapted to that particular workload. In terms of weight loss, that's not a good thing. If your body isn't challenged beyond its comfort zone, you won't see continual results.

Mixing things up to prevent plateaus doesn't take much. That's why every two weeks, my program will challenge you in new ways. Varying the number of reps and sets will constantly surprise the body, which is one way to make sure your workout continues to push you forward.

Apart from changing the number of sets and reps per exercise, you can also change the way you perform a rep. During a weight-lifting exercise, your muscles contract in three distinctly different ways:

• When you lift the weight, your muscles contract positively, or concentrically. 
• At the midpoint of the exercise, when you stop moving the weight but you're still holding it, your muscles contract statically, or isometrically. 
• When you lower the weight, your muscles contract negatively, or eccentrically. 

You can adjust the way you do your reps by shifting the emphasis among the three forms of muscle contraction, which provide you with three ways to do almost anything in the weight room — and endless ways to switch around your routine to keep it fresh and motivating.

7 Disciplines For High Performance

There are 7 disciplines you must develop if you want to achieve all that is possible for you. You can learn these disciplines through practice and repetition until they become automatic. By:
Brian Tracy

Goal Setting

Every morning, take 3 to 5 minutes to write out your top goals in the present tense. Get a spiral notebook for this purpose. By writing out your 10 goals at the beginning of each day, you will program them deep into your subconscious mind.

This daily goal writing will activate your mental powers. It will stimulate your mind and make you more alert. Throughout the day, you will see opportunities and possibilities to move more rapidly toward your goals. 

Planning and Organizing

Take a few minutes, preferably the night before, to plan out every activity of the coming day. Always work from a list. Always think on paper. This is one of the most powerful and important disciplines of all for high performance.

Priority Setting

The essence of all time management, personal management, and life management is contained in your ability to set proper priorities and use of your time. This is essential for high performance.

Concentration on your Highest-Value Activities 

Your ability to work single-mindedly on your most important task will contribute as much to your success as any other discipline you can develop.

Exercise and Proper Nutrition

Your health is more important than anything else. By disciplining yourself to exercise regularly and to eat carefully, you will promote the highest possible levels of health and fitness throughout your life.

Learning and Growth

Your mind is like a muscle. If you don’t use it, you lose it. Continuous learning is the minimum requirement for success in any field.

Time for Important People in your Life

Relationships are everything. Be sure that in climbing the ladder of success, you do not find it leaning against the wrong building. Make time for your relationships every day, no matter how busy you get.

Action Exercise

These 7 disciplines will ensure that you perform at the highest level and get the greatest satisfaction and results from everything you do. Study these 7 disciplines and then make a plan for how you can incorporate each of them into your daily life.

When Is The Right Time To Weigh In On The Scale?

I get this questions a lot, so I thought I would share it with everyone.

Question: 

The scale has really never been my friend. How often should I weigh in — and isn't how I feel and look more important than the number on the scale?

Answer: 

Ah, the scale — friend or foe? For so many of us the scale is a source of stress and self-loathing, but it really shouldn't be. Don't think of the scale as anything other than a compass — a tool that we use when losing weight to see if we're on track or off track. It tells us what's going on with our bodies so we can effectively modify our regimen to ensure continued weight loss. It's just a barometer — no more and no less. To use the scale effectively, you should weigh yourself once a week — at the same time, on the same day of the week, wearing similar clothing, and most importantly, ON THE SAME SCALE. Keep in mind that weight loss may fluctuate on a daily basis, and certainly on a weekly basis, because of hormones and fluid retention.

Balance Your Thyroid With the Right Foods

Some foods are great for your thyroid function; others, not so much. If your thyroid is out of whack, try to eat more of the following thyroid-boosting foods.

• Deep-sea fish: Fish like Pacific salmon, herring, sardines, and anchovies are good sources of omega-3 fatty acids and iodine, both of which are essential to efficient thyroid function. 
• Monounsaturated fats: Olive oil, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, and pumpkin seeds are chock-full of monounsaturated fats, which are good for your thyroid as well as your heart. 
• Selenium-rich foods: Whole grains, wheat germ, and Brazil nuts are great sources of selenium, which helps convert the metabolically inactive form of thyroid hormone to the active kind. 
• Zinc-rich foods: The zinc found in beef, lamb, sesame seeds, pumpkin seeds, yogurt, green peas, and boiled spinach helps stimulate the release of thyroid-stimulating hormone (TSH), a substance released by the pituitary gland that spurs your thyroid gland into action.

Easy Ways to Sneak in Exercise

If you think that you're too busy to fit in a full workout, think again. Plenty of research shows that small bouts of exercise can add up and provide just as many heart-healthy benefits as longer workouts. You don't even have to be at the gym or wearing workout clothes for it to count. You can squeeze in little bits of activity here and there so that even when you're too busy for a full workout, you can stay active and burn calories.

Below are simple and inventive ways to transform the must-do activities of daily life into mini-workouts.

Cleaning the House

Unless you're lucky enough to have a housekeeper, most of us probably have cleaning on our to-do lists. Instead of seeing it as a chore, start thinking of cleaning as a serious double-duty workout. Simple and easy cleaning, such as dusting, taking out the trash, straightening and changing the bed linens, can burn up to 170 calories per hour for a 150-pound person. And heavier duty tasks such as sweeping the floor, washing windows and cleaning the garage can burn more than 250 calories an hour.

To up that calorie burn even more, get creative! When scrubbing the bathtub, take fewer breaks, and scrub extra hard to work your muscles (don't forget to switch arms). While vacuuming, add some lunges instead of letting your arms do all the work. When cleaning the stove, don't just bend over; squat down to get to those hard-to-reach places. When doing laundry, use the bottle of detergent as a dumbbell and do a few bicep curls on your way out of the laundry room. Or sneak in a few push-ups on the kitchen counter before you start scrubbing. The opportunities when cleaning are endless, and how awesome is it to have both a fit body and a clean house?

At Work

We've all heard the advice to take the stairs instead of the elevator and park at the back of the lot to get more walking in, but there are even more easy ways to squeeze activity into your workday. Instead of emailing or calling a coworker, walk over to his or her office for that report you need. Or suggest trading the normal sit-down meetings (which normally also feature not-so-great pastries and sweet treats) for walking meetings. Walking meetings aren't perfect for all types of business, but the activity and break from the norm can encourage new thoughts and unique solutions to problems, making it great for brainstorm sessions.

If you have a buddy at work who is also looking to get fit, invite him or her to an active lunch break where you go for a brisk walk outside, climb a few flights of stairs or even hit the work gym if you have one. Plus, having a buddy can certainly help you to avoid office temptations (like the vending machine at 3 p.m.) and remind you to take a break to be active no matter how stressful or busy your day is.

You can squeeze plenty of activity in on your own if you don't have a like-minded coworker. Try this printable 15-minute desk workout that you can do anytime, as long as you have an open wall and a chair! Better yet, stash a pair of dumbbells or a resistance band in your drawer or locker to use during breaks or while you talk on the phone. If you have the space, play a workout DVD or one of SparkPeople's online workout videos on your laptop and have a co-worker join you. Unless you have a shower at your workplace, go for yoga and Pilates DVDs that will tone your muscles and give your mind a break from work without leaving you a sweaty mess.

During Your Commute

Most of us spend more time in our cars than we'd like, either commuting or driving kids to and from various practices (or both!). Instead of having this time be completely passive and sedentary, make the most of it with a few simple exercises that are safe behind the wheel. The first thing you can do is throw any self consciousness out the window, turn up your favorite tunes and "car dance" your heart out—just be sure to watch the road and save your most complicated dance moves for sitting at a stoplight. If you're a female, you can also do Kegels, which help with core strength.

Sitting in the car is the perfect time to work on improving your posture. Most of us allow our shoulders to round and our heads to push forward when we drive. Instead, sit with your back straight (adjust your set back to help with that), your chin tucked in toward the tag of your shirt, and your shoulders relaxed down and back away from your ears. Try to keep your abs engaged and sit with perfect posture for as long as possible, adjusting it each time you notice you're slacking. Sitting tall is hard work and takes effort. Simple adjustments like these can also help alleviate tension as well as pain in your shoulders, neck and back.

And anyone, male or female, accomplished dancer or not, can stretch when stuck in traffic. Shoulder, triceps, neck and spine stretches are perfect for stoplights and also tame your tension; hold each for 30 seconds (or until the traffic starts moving, whichever comes first). Sure, they won't burn mega calories, but they're definitely better than nothing, especially if you tend to skimp on flexibility training! And if you really want to turn your transportation time into a workout, consider walking or biking to work or your destination whenever possible.

Getting Ready

Getting ready in the morning may seem like a weird time to sneak in activity, but you totally can. Make it part of your morning routine to do a few stretches, jumping jacks or push-ups. Just a few minutes of activity first thing in the morning can wake you up and get your endorphins going. Just be sure to start slow and easy if you just woke up, as your muscles may be tight from not moving for hours while you slept.

Try squats and lunges while you blow-dry your hair or pump out a few calf raises while you brush your teeth. I personally love to stretch in the shower, as the warm water helps loosen up muscles. It's good for you, and it feels great.

Yard Work

Mowing, trimming bushes and gardening are huge calorie burners. A 150-pound person can easily burn 200-400 calories an hour working in the yard. And for those who love power tools, just remember that automatic tools do most of the work, meaning you'll burn fewer calories than if you mowed the lawn with a push mower, for example. So when in doubt, go with the manual option. It might take a little longer to trim that tree, but you'll be getting in quite a workout and keeping your body in tip-top shape.

And don't be afraid to get creative. When working in the yard, there are ample opportunities to squat or lunge to pick up tools or do a few reps with bags of soil or mulch! When it's snowy outside, you can burn 400-plus calories an hour shoveling the powdery stuff.

Shopping

Save time and get fit by making your shopping a full-out workout. Power walk through the store, and unless you absolutely have to, forgo the cart for a handheld basket. As the basket gets heavier, you can build some serious muscle carrying it around the store. Just be sure to carry the basket on both of your arms so that they both get an equal workout. And if you do have to use a cart, do some small lunges while pushing it out to your car and really use your arms to push the buggy.

TV Time

Many of us watch our favorite television shows to relax after a hard day. While it may be tempting to plop on the couch and veg, don't. After a long day the last thing your body needs is to sit down; moving will make you feel better and get you closer to your goals. Vow to do push-ups, crunches, jumping jacks or some sort of exercise during each commercial break. Performing these moves during the commercials of an hour-long show can help you burn at least 100 calories more than sitting, and you still get to enjoy your guilty-pleasure show.

Remember that while you may work out regularly, that's only a few minutes out of your entire day that you're actively moving your body, which is designed for physical activity. Squeezing in short bursts of exercise is great for beginners and experienced exercisers because it burns calories, tones muscles, strengthens your heart and helps you achieve an active lifestyle, the benefits of which are far reaching. So start thinking of more ways you can get active on the job, at home and throughout the day!

Courtesy of SparkPeople.com

6 Foods That Fill You Up, But Not Out!

Oftentimes, when setting a goal to lose weight, people begin to restrict the number of calories they are eating. While watching your calories is a smart strategy, it’s important to remember that a healthy diet isn’t just about the number of calories you’re eating — what you’re eating matters, too!

Making smart choices is key to sticking to your diet and having weight loss success. The right foods can keep your metabolism revved up, your stomach feeling satisfied, and your hunger at bay. It’s so important to eat foods that are nutritious and satisfying.

Here are six of my favorite fill-you-up foods that will help you fight fat while managing your appetite and preventing binge-eating.

Legumes prevent overeating. Beans, lentils and peas are naturally low in calories and fat, but packed with filling fiber and protein. And since they are slow to be digested, they fill you up and keep you from overeating. Just ½ cup of beans has 20 to 120 calories, 2-5 grams of fiber and 2-11 grams of protein (depending on the variety)!

Whole grains boost weight loss. Foods like brown rice, oatmeal and barley are high in fiber and water, which keeps blood sugar levels stable. This protects against weight gain by making you feel fuller longer – and you’ll also be less likely to indulge in unhealthy foods.

Grapefruit dissolves fat. Grapefruits have more than 15 grams of pectin, a fat-blasting insoluble fiber that helps curb your appetite and expands in your stomach. It’s also packed with galacturonic acid, which gives it the ability to blast fat and cholesterol!

Pine nuts suppress appetite. Nuts and seeds are a great source of omega-3 fatty acids, vitamin E and magnesium. Studies show that pine nuts also have a fatty acid that releases an appetite suppressing hormone, sending a signal to your brain that you are full.

Lean protein controls hunger. Protein is the best way to keep yourself feeling satisfied. Eating more protein-rich foods like fish, eggs and chicken will help you control hunger and fight cravings.

Whole produce fights fat. Whole fruits and veggies (with the skin included) are high in fiber, which has been shown to help people lose weight! Findings show that thinner people eat more fiber, which makes sense: Fiber removes as much as 5 percent of the fat in the foods you eat and carries it out of your body before your body can absorb it.

Load up on these delicious fat-fighting foods — they will help you look and feel amazing!

5 Foods You Should Eat Full-Fat, Not Low-Fat

Cutting back on fat seems like a good way to save calories. It’s true that fat is more calorie-dense that proteins or carbohydrates, but choosing the low-fat version isn't
 always a wise investment. You need a certain amount of fat in your diet for health reasons. A very low fat diet makes it hard to absorb fat-soluble vitamins and increases the risk you’ll develop a deficiency of essential fatty acids, fats your body needs but can’t make. Plus, low-fat foods aren't as satiating as higher fat ones.

There are other problems with low-fat products – they usually loaded with added sweeteners. Low-fat versions of many packaged products contain added sugar or corn syrup that can send your insulin levels soaring and make it easier for your body to store fat. You can avoid this problem by limiting the number of packaged foods you eat. When you do buy something packaged, be sure to choose the full-fat version of these products.

Peanut Butter

Reduced-fat peanut butter sounds like a good way to save some calories. Low-fat peanut butter may be lower in calories than regular peanut butter, but full-fat is still the better choice. Low-fat versions usually have lots of added sugar to make up for the fat it lacks. Plus, the fat in peanut butter is mostly heart-healthy monounsaturated fat, the kind that helps to lower cholesterol levels. In addition, research shows people who eat nuts enjoy a lower risk of heart disease. For added health benefits, choose almond butter over peanut butter. It has more vitamin E and a greater percentage of healthy fats than peanut butter.

Yogurt 

Low-fat yogurts are a popular item at the grocery store but you’re better off reaching for the full-fat kind instead. Low-fat yogurt is often loaded with sweeteners and starches and things you don’t need like modified corn starch. It’s not a good trade-off. Look for plain, full-fat Greek yogurt instead. It has almost twice the protein and fewer carbs. Greek yogurt is usually lower in sodium too. You can always add berries for a touch of natural sweetness. Stay away from flavored yogurts too. Many have synthetic flavors and colorings. 

Cheese 

Yes, full-fat cheese is high in fat and calories but you only need a small amount to feel satisfied, especially if you choose one with a strong flavor. It’s a better choice than low-fat and fat-free packaged cheeses that contain added sweeteners like corn syrup and artificial colorings and flavorings. Yuck! Stick with unprocessed full-fat cheese and eat less of it. Who needs the synthetic additives?

Salad Dressing

Salad dressings are another source of “hidden” sugar, especially when you choose low-fat and fat-free salad dressing in a bottle. When you read the ingredient list, don’t be surprised to find corn syrup or high-fructose corn syrup listed as an ingredient. You need some fat in your salad dressing to help absorb fat-soluble vitamins like vitamins A,D,E and K from the veggies you’re eating. The best option is to skip the bottled dressings entirely and make your own with olive oil and balsamic vinegar. If you buy a packaged salad dressing, look for one that’s olive oil-based, has a short ingredient list and is as low in sugar as possible.

Egg Beaters

Egg Beaters may sound like a good option since they’re lower in calories but when you substitute Egg Beaters for whole eggs, you won’t get the benefits of the choline that’s only in the yolk of the egg. Choline is a compound related to the B vitamins that has anti-inflammatory benefits and may be beneficial for your brain. The yolk is also a good source of two antioxidants called lutein and zeaxanthin that are important for eye health. If you want to lower the calorie content, mix Egg Beaters half and half with whole Eggland’s Best eggs, but don’t miss out on the benefits the yolk offers.

The Bottom Line? 

Stick with unprocessed foods as much as possible. When you do buy something packaged, don’t fall into the low-fat trap, especially when it comes to these five items. It’s not worth getting the extra sugar and additives just to save a few calories.

You CAN'T Outrun A Bad Diet

You get in five workouts each week — so does that mean you can eat whatever you want? Think long and hard on this one…

The Truth: You can easily out-eat your exercising. It’s essential to both workout and eat right for successful weight-loss and to maintain good health.

A lot of people seem to think putting in the hours at the gym entitles them to eat whatever they want: After all, they're working out — so they must be healthy, right? To put it bluntly, this is just plain WRONG and dumb if you ask me — let me explain why.

Weight loss is about calories in versus calories out. If your goal is to lose weight, you should be counting and logging the calories you’re consuming and the calories you’re burning on a daily basis — aiming for a calorie deficit by the end of the day. So, if you work out on the treadmill for a hour and burn 500 calories and then chow down on more than one slide of pizza (at least 500 calories) — well it’s a total wash. You ate just as many calories as you burned. Plus, you’re refueling your body with refined carbohydrates and will probably be hungry again in the next hour or two.

Your diet has a strong influence on your health. Working out on a regular basis has many health benefits, but it can't erase the overwhelmingly harmful effects of unhealthy foods. The most dangerous are trans fats (aka hydrogenated oils), which are found in deep-fried fast foods and certain processed foods made with margarine or partially-hydrogenated vegetable oils. Trans fats increase the risk of heart attacks, heart disease and strokes, plus they contribute to increased inflammation, diabetes and other health problems. Steer clear of margarine, chips, crackers, baked goods and most fast foods.

You can’t "spot-reduce" fat. When you eat fatty foods (like the ones mentioned above), there’s no way to turn that fat into muscle. Building muscle and losing body fat are two completely different processes. You burn body fat and build muscle, but there is no way to convert one into the other. To tone those problem areas, you have to reduce your overall body fat — which means high-intensity training combined with clean eating.

The Bottom Line: Don’t eat your way through your exercise program! Yes, exercising helps to keep your body in shape, but if you’re eating crap 24/7, the positive effects from your fitness methods are being counteracted by your bad eating habits. The key to a healthy lifestyle is eating whole, real foods and exercising on a regular basis (three to four times a week).

Body Fat: The Good, the Bad, and the Ugly

You know that junk you have in the trunk — that extra padding you hate on your hips and butt? You may not like the way it looks, but it's not necessarily bad for you. The fat surrounding your gut, though, is a different story — in fact, it can be deadly.

Let's start with the "good" fat — the fatty layer just beneath your skin in the lower half of your body. It's called subcutaneous fat, and it's not necessarily the worst thing to have. Subcutaneous fat gives rise to two beneficial metabolic hormones: leptin, the hormone that tells your body to hang onto or let go of weight, and adiponectin, a hormone that lowers your blood sugar. A Harvard study found that subcutaneous fat might help improve sensitivity to insulin and prevent diabetes.

The fat in your stomach area, on the other hand, is bad news. Known as visceral fat, it's hidden deep down, so even if you don't have a protruding belly (a signal for some that they have it), you could still harbor this "bad" kind of fat. Visceral fat lies far beneath your skin, where it surrounds your organs and sets off a harmful hormonal firestorm. Having this metabolically horrific fat slows your metabolism, lowers growth hormone, raises cortisol, creates insulin resistance, and increases your risk of all kinds of diseases, including diabetes, heart disease, high blood pressure, and fatty liver disease.

You increase your risk of having visceral fat when you're overweight, so how can you lose it? Diet and exercise! Taking care of yourself will reduce visceral fat and lower your risk of all the health problems associated with it.

Choosing the Best Form of Cardio

Do the Cardio you LOVE!

Doing your first cardio workout can be a little overwhelming, particularly if you're doing it at a gym. There are rows and rows of different machines to choose from and a schedule of classes you can attend. So the big question is, do you walk, row, step, or dance your way to fitness? Which is best?

The answer is, any of the above. You should do whatever you enjoy the most — just make sure you're pushing yourself and keeping your heart rate at 85 percent of maximum. Sure, some machines are more effective than others just the way some classes are more intense than others. But if you dread and avoid certain exercises, it will be harder to motivate yourself, right?

Whatever activity you decide on, make sure to keep it fresh. If you've been doing the treadmill for a while, switch to group class for a few weeks (Zumba, anyone?). Or, if you feel like you've been wearing out your spot in class, venture out of your comfort zone and check out what's happening over at the cardio machines. There are a ton of options when it comes to cardio. The important things is to keep changing it up every once in a while so that you avoid the workout plateau and keep yourself challenged and motivated.

MYTH: Egg Yolks Are Bad For You

Eggs are a nutritional powerhouse, but for a while, egg yolks have been demonized in the health-food industry as causing blood-cholesterol levels to skyrocket. Is it true? It's time to set the story straight on the nutritional benefits of an egg.

The Truth: An egg’s yolk — the yellow part — contains most of the vitamins and minerals, plus half of its protein. The yolk can actually help to reduce your LDL (“bad”) cholesterol.

One large egg has roughly 186 milligrams of cholesterol — all of which is found in the egg’s yolk. Since dietary cholesterol was once thought to be the major cause of unhealthy blood cholesterol, egg yolks have been demonized and health nuts stick to eating strictly egg whites. Now, don’t get me wrong — egg whites are a great, healthy source of protein, but there is definitely room for WHOLE eggs in a healthy diet. As long as you haven’t been advised otherwise by your doctor , you can enjoy the many nutritional benefits of a whole egg. So, yes, you can have an egg and eat the yolk too ! Here are a few reasons why.

The real threat to high cholesterol is saturated and trans fats, not dietary cholesterol. Years ago, when scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol were thought to be the leading cause of unhealthy blood cholesterol. Now, 25 years later, scientists have come to the conclusion that cholesterol in food is not the true villain — saturated and trans fats have a much greater effect on blood cholesterol. Your body actually needs the cholesterol in meat and eggs to make testosterone, which helps to increase energy and helps to build more calorie-building muscle. In fact, one study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol). So banish the old notion that an egg, specifically the yolk, is hazardous to your health. According to the American Heart Association, the recommended limit of dietary cholesterol is 300 milligrams for people with normal LDL (bad) cholesterol levels — and one egg contains 185 milligrams of dietary cholesterol. (If you have a history of high cholesterol or heart disease in your family, though, you may want to consult your doctor about how to limit your cholesterol intake.)

Whole eggs are full of beneficial vitamins and minerals. Whole eggs are a nearly perfect food, with almost every essential vitamin and mineral our bodies need to function. It is one of the few natural food sources of vitamin D and contains 7 grams of high-quality protein. Whole eggs also deliver many of the B vitamins and nutrients — B6, B12, riboflavin, folate, and choline — that, in fact, are believed to help prevent heart disease. The yolk itself contains most of these vitamins and minerals, plus half of its protein. When you eat only the egg whites, you’re missing out on all of these nutritional benefits and are getting only 3.5 grams, or half, of the protein.

It’s all in the preparation. If you’re frying your eggs in saturated-fat-laden butter and serving them with saturated-fat-laden bacon — they will have a negative impact on your cholesterol levels. Instead, heat olive oil on low heat in a cast-iron skillet to cook your egg the healthiest way. When cooking omelets, frittatas, or any other dish that involves a larger quantity of eggs, I like to use a mix of whole eggs with egg whites. The reason is that whole eggs do have a decent amount of fat. So, if you’re cooking something with more than two eggs, I recommend subbing in egg whites for some of the whole eggs.

The Bottom Line: Whole eggs are a power food packed with essential vitamins and minerals our bodies need — a majority of these vitamins and minerals are found in the egg yolk. Eating whole eggs in moderation is not bad for your health, but when making dishes with a large quantity of eggs, try to balance the count of whole eggs and egg whites.

The Best Exercise For Weight Loss

Question:

Why does my online workout program consist of just one day of pure cardio and four days of weight training? Although I love weight training, I've always thought it's the cardio that really helps a woman like me lose the weight. Why so little pure cardio?

Answer:

Okay — I love dispelling this myth. Resistance training when done in circuits with cardio intervals is the best way to lose weight for the following reasons: 1. Resistance training will help burn intramuscular fat and create lean muscle tissue, but you can't build muscle mass unless you are lifting extremely heavy weights and eating more calories than you are burning in a day. Additionally, it is VERY difficult for a woman to gain muscle mass because we simply don't have the testosterone needed to build muscle tissue the way men do. 2. Resistance circuit training burns more calories than straight cardio both during the workout and after. This is because you are getting the benefits of a resistance-training workout and a cardio workout all in one. Additionally, you will burn more calories for up to 24 hours after weight lifting than you would with cardio alone because your body has to work hard to return your muscles to a pre-lactate state (the state before training). Here is what cardio is good for: weight-loss extra credit. In other words, you can only train your muscles so many times in a week without overtraining them, which is counterproductive. Your muscles need adequate rest and recovery time for best results, but you can do as much cardio as you want. I mean, you can't run a marathon every day, but you can jog, bike, use the elliptical machine, or swim pretty much as often as you want.

Why You Should Eat Organic Food

The nation's food supply has been invaded by an army of hormone-disrupting agents. Take your average tomato, which, as designed by nature, is packed with nutrients and cancer-fighting antioxidants. As grown by today's conventional farming methods, the tomato gets sprayed with a host of pesticides, then picked too early because it has to travel thousands of miles to your grocery store, then sprayed with argon gas to make it ripen (since it didn't get the chance on the vine). Suddenly, our tomato is a lot less healthy for us and for the environment.

So, what's the best way to avoid 90 percent of the
chemicals involved in growing food and getting it to market? Eat organic foods instead of conventional ones. The term "organic" applies to farming methods that produce food without pesticides or other chemicals. The idea is that by allowing natural processes and biodiversity to enrich the soil and protect crops from pests, as opposed to relying upon synthetic chemicals or genetically modified seeds, we'll get healthier food and a healthier environment. Here are some of the many benefits of eating organic foods:

Organics help you avoid pesticides and other chemicals. Certified organic foods cannot be grown with synthetic pesticides or fertilizers.

Organics help you avoid scary hormones and antibiotics. To be certified organic, meat, poultry, eggs, and dairy products must come from animals that have not been given growth hormones or antibiotics.

Organic fruits and veggies can be more nutritious. Because organic fruits and vegetables can't rely on pesticides, they have to fight off bugs with their own "immune systems," naturally raising their antioxidant levels. Also, conventional farming methods can strip nutrients out of soil over time, so there's a good chance your organic fruits and vegetables came from better-quality, nutrient-rich ground.

You can tell if a fruit or vegetable is organic by looking at the number on the sticker: If it has five digits and starts with 9, the food is organic. If it only has four digits, the food is conventional. (If it has five digits and starts with 8, the food is conventional and genetically modified.) For foods with multiple ingredients, identifying truly organic products becomes trickier, so look for the USDA organic seal. The USDA regulates the claims a food can make about how organic it is.
Here's what the label lingo means:

• "100 percent organic" — All of the ingredients in the food are certified organic. These products can display the USDA organic seal. 
• "Organic" — At least 95 percent of the ingredients are organic. These products can display the USDA organic seal. 
• "Made with organic ingredients" — At least 70 percent of the ingredients are certified organic. The other 30 percent can be anything. These products cannot display the USDA organic seal. 
• "All natural" — This term is not regulated and can mean anything. Don't rely on it.

MYTH: Carbs Are the Enemy

The Truth: You CAN eat carbs — the "good" ones!

Yes, you read that right. You CAN eat carbs and still lose weight! I know that a lot of trendy diets (like Atkins and Paleo) have popped up over the years based on the principle that a high-protein/low-carbohydrate diet is the key to weight loss. I’m here to tell you that is completely false: You don’t have to banish carbs to lose weight. In fact, some may even aid in your weight-loss efforts. Think about it — fruits and vegetables have carbohydrates and they are a couple of the best food groups out there, right? The key is choosing the right carbs to consume. Here are a few other reasons why carbs are NOT the enemy.

Healthy carbs help you feel full. But muffins, cupcakes, french fries, white bread, white rice…? These are the evil carbs. These refined and processed carbohydrates have very little nutritional value and can definitely make you gain weight — which is why it’s about time you replaced them with a healthier version or just eliminated them altogether. Carbohydrates that are 100 percent whole grain and fiber rich help you feel full because they get absorbed slowly into your system and keep your blood sugar balanced. Other healthy carbs that fit the bill? Look to nonstarchy vegetables, fruits, beans, and whole grains like quinoa (which is technically a seed), oats, wild rice, or triticale (a wheat-rye hybrid).

Our bodies need carbs. Limiting carbs will never work long-term because our bodies crave and need them. Depriving yourself of a major food group is not a manageable weight-loss plan because it wreaks havoc on your metabolism. One study found that women who severely restricted their carbohydrates for three days ended up bingeing on carbs the fourth day — eating 44 percent more calories from carbohydrate foods than they had before they restricted their carb intake. You should have carbs, protein, and fat in every meal, striving for the healthy balance of 40 percent carbs, 30 percent protein, and 30 percent fat.

Carbs help to fight disease. People who eat three servings of whole grains a day are 30 percent less likely to develop type 2 diabetes. The right mix of healthy carbs is the best way to control your blood sugar and avoid diabetes. Carbs are al
so the vehicle for many of nature’s disease fighters, like phytochemicals. Without carbs, we’d be sitting ducks for cancer, heart disease, metabolic syndrome, chronic inflammation, and digestive problems.

The Bottom Line: Remember, while you should ditch white flour and white rice from your diet and cut back on refined and processed carbohydrates, it is a mistake to eliminate all carbs. Healthy carbohydrates, such as fruits, vegetables, and whole grains are an essential part of a healthy, balanced diet. Enjoy!

Avoid Nighttime Hunger with These 7 Tricks

Do you automatically reach for a snack when watching your favorite weeknight shows? Do you often give in to cravings after you've closed down the kitchen for the night? Many people fall victim to the nighttime munchies, especially when they’re stressed or bored. The problem is, this kind of eating can easily derail your diet — even if you've eaten well the rest of the day — and lead to major weight gain. I advise people who are trying to lose weight to shut down the kitchen after dinner each night. I know that it’s often easier said than done, so here are some strategies to help you avoid nighttime hunger and keep you on track!

Clear out your cabinets and refrigerator. If you don’t have tempting foods sitting in your pantry, you can’t indulge. Even healthy foods can result in weight gain if you haven’t included them in your calorie count each day. So although a snack seems “good for you,” you may want to keep it out of the panty for a few weeks until you train yourself to nix the snacking. It will get easier, I promise!

Ask a family member or friend to keep you honest. If you get hungry after dinner, buddy up and ask someone to hold you accountable and help you stick to your diet. They can talk with you on the phone or accompany you on a walk to help distract you from cravings.

Don’t skip meals. When you don’t eat enough during the day, you will find yourself ravenous at dinnertime as your body tries to compensate for the missing calories. So be sure to eat a healthy morning and afternoon meal, plus a nutritious light snack.

Slow down when you eat. It takes about 20 to 30 minutes for your brain to get the message from your stomach that you’re full. Put your fork down every few bites to help slow you down, and be sure to chew your food well.

Drink water with your meals. Stopping to sip water or another calorie-free beverage during meals will help slow you down, keep you hydrated, and fill you up! I recommend eight 8-ounce glasses of water daily for good health, so sipping water with dinner will help you meet that quota.

Start meals with a soup or salad. The water content and fiber in vegetables helps fill you up, so you’ll eat less of your main course. I like to keep bagged salads from the grocery store in my fridge so that I always have fresh salad on hand to use at mealtime.

Sip flavorful herbal tea. There are many varieties of delicious decaffeinated herbal teas that can help curb your hunger pangs. Buy a mixed pack and try a few different flavors — you can drink it hot or iced and add a squeeze of lemon, lime or orange to give it more zest. Think of it as a no-calorie dessert you can have anytime!

A Cheesy Lasagna That Fights Fat

I’ve lightened up this comfort food favorite dramatically by cutting out the fatty ground beef and using low-fat cheeses instead of whole milk varieties. Thanks to a clever trick that I learned from my mom, you don’t have to pre-cook the noodles!

Spinach Lasagna

INGREDIENTS

• 2 spinach, frozen chopped, (10-ounce) boxes 
• 2 cup(s) cheese, ricotta, part-skim 
• 1 egg(s) 
• 1 egg white(s) 
• 1/2 teaspoon pepper, black 
• 1 teaspoon garlic powder, (or 2-3 cloves minced garlic) 
• 1/2 teaspoon basil, dried 
• 1/2 teaspoon oregano, dried 
• 2 cup(s) cheese, mozzarella, part-skim, shredded 
• 1 can(s) tomato sauce, (24 ounce) 
• 9 pasta, lasagna noodles, whole grain, uncooked 
• 1/2 cup(s) water 

PREPARATION
1. Preheat oven to 350°F. Coat a 13” x 9” baking dish with oil spray.
2. Cook and drain the spinach well, then set aside. In a large bowl, mix together the ricotta cheese, egg, egg white, pepper, garlic, basil, and oregano. Add the spinach and mix again thoroughly.
3. Cover the bottom of the pan with tomato sauce (about ¼ of the jar) and place down 3 of the uncooked lasagna noodles. Top with half of the spinach-ricotta mixture and then a layer of 3 more noodles. Top with the remaining spinach-ricotta mixture and then the last 3 lasagna noodles. Pour the remaining tomato sauce on top.
4. Sprinkle on the mozzarella cheese. Pour the water around the edge of the pan (this will cook the noodles), and cover the pan tightly with aluminum foil. Bake for 45 minutes. Remove the foil and bake uncovered for 30 minutes. Let stand to cool for 10 to 15 minutes before slicing to allow the lasagna to set up and the extra water to be absorbed.

Nutrition Facts. Amount per Serving: Calories: 215 Total Fat: 7 g Saturated Fat: 4 g Cholesterol: 40 mg Sodium: 385 mg Total Carbohydrate: 23 g Dietary Fiber: 3 g Protein: 13 g