Monday Munches

Okay, so for ages I was not in favor of eating any snacks that were "pre-packaged". Instead I preferred to eat only fresh fruits. However, since I finally got my daughter on the program with me, and she has moved back into the home to resume her college education... well, some things have been modified. And this is one of them.

I've rediscovered the deliciousness of Sugar Free Jello products. And here's one that just makes my tongue want to slap my brain silly!!!

Jello's Sugar Free Dulce De Leche.

This little cup of deliciousness is a mere 60 calories. Which makes it a perfect snack for the FLFL program! It's portable, so that means there's no reason why you can't take it to the office or on the go with you!

My daughter and I love these little cups of goodness, and they are perfect as the last snack of the day, as they don't leave you feeling bloated or weighed down.

If you haven't tried out the Jello Sugar Free products, you just might want to check out the products at your grocer! Be sure to check out those in the refrigerated section, like this, and in the aisle where regular Jello products are sold!

Sin-Sational Sunday Key Lime Tart

Key Lime Tart

Serves 8: 1 slice per serving

Ingredients:

Cooking Spray

1-1/4 cups finely crushed low-fat vanilla wafers [about 24]

1 tablespoon Smart Balance margarine

1 tablespoon fresh orange juice [unsweetened]

1 14-ounce can fat free condensed milk

2/3 cup fat free sour cream

1 teaspoon grated lime zest

1/2 cup plus 2 tablespoons fresh or bottled key lime juice or fresh lime juice chilled

1 teaspoon unflavored gelatin

Directions:

Preheat the oven to 375 degrees farenheit. Lightly spray a 9-inch pie pan with cooking spray.

In a small bowl, stire together the vanilla wafers, margarine, and orange juice. Using your fingertips, press the mixture over the bottom and up the side of the pie pan.

Bake for 6 to 8 minutes or until golden brown. Transfer to a cooling rack and let cool for at least 10 minutes before filling.

Meanwhile, in a medium bowl, whisk together the condensed milk, sour cream, and lime zest.

Pour the lime juice into a small saucepan. Sprinkle the gelatin over the lime juice. DON'T STIR! Let stand for 5 minutes to soften the gelatin. Cook over low heat for 1 to 2 minutes, or until gelatin is dissolved. Stirring occasionally.

Pour a small amount of the lime juice mixture into the condensed milk mixture to reduce the risk of curdling. Slowly pour the remaining lime juice mixture into the condensed milk mixture, whisking constantly. Pour the filling into the pie pan. Refrigerate for at least 1 hour, or until the filling is set (doesn't jiggle when the pie pan is gently shaken).

Nutritional Info:

calories: 217

total fat: 1.5 g

saturated fat: 0.0 g

trans fat: 0.0 g

cholesterol: 10 mg

sodium: 119mg

carbohydrates: 45g

fiber: 0g

sugars: 37g

protein: 6g

1 serving = 1 FLFL snack

Perfect for a hot summer day! Or as a dessert with a barbecue!!!

Side Effect Saturday - Stress Incontinence

Stress incontinence is no fun! It causes odor. And can be extremely embarassing!!!

It is also a very real side effect of obesity!!!

Urinary Stress Incontinence More Likely Among Obese

Urinary stress incontinence is the most common type of incontinence and mostly affects women, especially after pregnancy and birth. It results from weakness of the urethra (the tube connecting the bladder to the outside of the body) and pelvic floor muscles. These muscles support the bladder and regulate opening and closing of the bladder when passing urine. Morbid Obesity is a well-documented risk factor for urinary stress incontinence, involuntary urine loss, as well as urge incontinence among women.

How Obesity Can Cause Urinary Stress Incontinence

Abdominal pressure caused by excessive body fat or obesity, especially when combined with relaxation of the pelvic muscles (eg. after pregnancy), may cause the valve on the urinary bladder to be weakened, leading to involuntary leakage of urine.

Obesity is a Specific Risk Factor
Some clinical studies demonstrate significant decreases in urinary stress incontinence in small study-groups of women experiencing weight loss. For example, in a study of 138 morbidly obese patients who lost 50 percent or more of their excess body weight as a result of gastric bypass, the incidence of stress incontinence fell from about 60 percent to 10 percent.

Morbid Obesity Increases Risk
The greater the abdominal pressure on the bladder area, the greater the risk of urinary stress incontinence. Thus patients with very high body mass index (BMI) who suffer from morbid obesity (BMI 40+) or malignant obesity (BMI 50+) are at greatest risk.




So what can you do?

To start with, you can protect your clothing using a garment protector. These are available in sanitary-napkin-like pads that fit in the lining of your underwear. They are discreet and modest. Don't mistake them for sanitary napkins however! Sanitary napkins won't hold the amount of fluid that incontinence pads do. Nor do they control the odor like them!

You can find these pads listed under the trademark names Poise, Depends, etc.

Next, you can begin strengthening your pelvic muscles, as well as your Core muscles. This will help to tighten the sphincter, and allow you to have fewer accidental leaks.

Also, practice emptying your bladder completely after urination. Often times a woman will think her bladder is empty until she begins to rise from the commode, only to find that there is still fluid in there!

After urinating, tilt your hips forward while still seated, and then rock backward toward your tail bone. See if any more urine will come out before  rising. This often brings the urine to the urethra, and helps emptying the bladder more completely.

And of course, losing weight will reduce the stress on your bladder, and thus help to eliminate the problem as well!

Zinc Supplementation

Zinc May Ease Female Anger and Depression

According To New Study Exciting New Research Supports The Important Role For This Essential Mineral In Cognitive and Mental Function, As Well As Overall Women's Health...

Daily supplements of zinc may reduce measures of anger and depression in young women, according to a new study from Japan.

A daily supplement of 7 milligrams of zinc as zinc gluconate was associated with significant decreases in measures of anger-hostility and depression-dejection, report scientists from Daigaku Junior College and Seitoku University in the European Journal of Clinical Nutrition.

Even though multivitamin supplements did not affect the mood state of women who participated in the study, adequate daily intake of multiple vitamins are needed to assist function, bio-availability and to assure delivery optimum efficacy of zinc and other minerals..

"Although our findings are preliminary and should be interpreted with caution, they may prompt further investigations to evaluate the relationship between zinc nutrition and mood states in women," wrote the researchers.

Zinc deficiency affects 30 per cent of the world's population, and mood swings are reportedly common symptoms of mild zinc deficiency. In order to test if zinc supplements could affect mood the Japanese researchers recruited 30 young women and randomly assigned them to receive either multivitamins, or multivitamins plus zinc for 10 weeks.

The multivitamins were given to all to avoid vitamin deficiencies. The supplement provided vitamins A, D, B1, B2, B6, B12, niacin and folic acid.

At the end of the study, only women who received the additional zinc supplements showed significant increases in blood levels of zinc and reductions in scores of depression and anger.

Similar lab studies showed that only females experienced increases in aggression levels when zinc deficient, and the new data appears to support this anger-reducing effect in women following zinc supplementation, said the researchers.

"Our results suggest that Zinc supplementation may be effective in reducing anger and depression," they concluded.

Source: European Journal of Clinical Nutrition
"Effect of zinc supplementation on mood states in young women: a pilot study"

Buying A New BBQ Grill

The folks over at South Beach Diet have come up with a great list to help you in purchasing a BBQ grill if you don't already own one!

Barbecue Buying Tips


Grilling is a healthy and fun way to prepare some of your favorite foods. Whether its hamburgers, hot dogs, chicken kebabs, a pork tenderloin, sirloin steak, or seafood, a grill is especially handy for cooking up delicious warm-weather fare. If you haven’t purchased a grill yet, now’s the time — in fact, they may even be on sale this Memorial Day. But the question of whether to invest in a gas model or buy one that uses charcoal often perplexes homeowners. Both have their advantages and disadvantages, but whichever you choose, you’ll love the variety of delicious grilled foods you can add to your cooking repertoire. Before you buy, check out the pros and cons listed below.



Charcoal Grill Pros





Inexpensive

Easy to move around

Charcoal imparts a unique smoky flavor to food

Charcoal Grill Cons





Difficult to light

Hard to clean

Doesn’t always heat the food evenly

Charcoal Grill Buying Tips: When buying a charcoal grill, make sure you choose one with a large surface area, a sturdy cover, and an adjustable vent. It’s also a good idea to buy a chimney along with it. A chimney is a cylindrical device used for lighting charcoal briquettes. It allows you to light your charcoal easily and evenly without the use of lighter fluid, which can give your food a chemical flavor.



Gas Grill Pros





Easy to light

Easy to clean

Great temperature control

Gas Grill Cons





Can be expensive

Can be heavy and cumbersome

Doesn’t impart the smoky flavor of charcoal, although you could use soaked wood chips

Gas Grill Buying Tips: When buying a gas grill, look for one that heats quickly and is sturdy enough to last. Choose one with a porcelain-coated grate that’s easy to clean, plus whatever extra features, like side burners, that appeal to you.

Follow Friday

This Mama Cooks! On A Diet is fast becoming one of my favorite healthy blogs!!!

Written by Anne-Marie Nichols, her biography reads as follows:

"THE EVOLUTION OF A BLOGGER

Some writers are born, and others are made. Then there are those who stumble into it like me.

I don’t remember writing much as a child. There was a report on squirrels in third grade, and an autobiography in fifth – an assignment that was more about binding and illustrating a book rather than writing. There was a play about taking an airplane flight, and a script for a children’s pants commercial.

Writing wasn’t my passion. Art was. I loved to throw pots, paint pictures, and draw. I eventually ended up in art school at California State University, Long Beach then Art Center College of Design in Pasadena. After four years of fine art with an emphasis in advertising, I realized I was never going to get a job. Not because jobs were hard to find, but because I wasn’t a good enough artist. In art school, you weren’t graded on your ideas, but how well you could illustrate them. (This was before computers, Photoshop and Illustrator.) My work always got a “B” while the students with beautiful hand lettering and drawing skills received an “A.” There was no way I could stand up to the competition, so I quit.

I ended up moving back to my parents’ home in San Diego. Perusing the San Diego State University catalog, I saw that I could still get an advertising degree – in journalism. So I applied and started attending classes.

I fell in love with journalism and the Associated Style book. I liked the feeling of writing down to the bone. I got a thrill when I wrote copy about grass seed and found marketing and public relations theory fascinating. I was finally home – and I never drew or painted again.

WORK 1.0
After graduation, I worked in the financial, insurance, and software industries writing direct mail pieces, brochure copy, newsletters, and press releases. I learned about UPSs, ERP, supply chain, data centers, and the metal industry. I wrote marketing plans, translated British idioms into American plain speak, and edited engineering white papers into sales pieces. I wrote web copy for my employer’s North American website, and trained their clients on how to use the customer website. I even prepared a daily intranet bulletin on industry happenings way before there was ever such a thing as a blog.

Then like so many corporations, my employer was bought by a firm who quickly laid off the marketing department. I started collecting unemployment and looked for a job. While there were many good opportunities available closer to home and with better pay, there was one problem – I was six months pregnant. I went on many job interviews but received no offers. Who would want to hire me in my condition? I finally got a job through a temp agency doing technical writing at a health care/pharmaceutical company.

FATE
Two days before I was to start my technical writing job, I gave birth to my son Nathan. He was seven weeks early, weighed under four pounds, and had medical problems and developmental issues. So much for the job search, I was home with the baby and busy with Nathan’s therapist and doctor appointments.

Three years later his sister Lucie was born, also premature with some mild health and developmental delays. Around this time Nathan, who was doing much better, started preschool. I saw a chance to start working again, at least part-time. Yet how was I going to jump start my stalled career?

WORK 2.0 – BEGINNING PART-TIME FREELANCING

In 2004, I went back to my roots – journalism – and started writing stories for my local newspaper on community volunteers. I started freelancing by producing my mom’s club monthly newsletter and writing an e-newsletter for MOTHERS. I did the mom’s club newsletter for two years and continued to do the MOTHERS e-newsletter and MOTHER Book Bag until October 2008.

I also started blogging as a way to start writing on a daily basis, first on my mommy blog, A Mama’s Rant and at group blogs like DotMoms. After realizing that I was blogging a lot about food, I started a cooking blog, This Mama Cooks!, which is now This Mama Cooks! On a Diet and This Mama Cooks! Reviews. Talk about your middle-aged spread.

MY OTHER CAREER - CHARTER SCHOOL FOUNDER
From 2004-2006, I helped start and govern a charter school, Carbon Valley Academy (CVA) in Frederick, Colorado. Like all good things in my life, like my husband and kids, this just fell into my lap. I wasn’t happy with my neighborhood school, so when I heard of a meeting to start a new one, I went. Excited about not having to drive my kids “into town” until Nathan got his driver’s license, I volunteered to help. First, I found myself editing the charter application. Then, after missing a meeting, I found myself elected to the board of directors. I went from assistant secretary, to secretary, to president.

As a founding board member, this volunteer position soon turned into a fulltime job. Not only was I conducting board meetings, but I was meeting with the public and the press. Initially I had to cut back on my freelancing because I was writing a great deal for the school – everything from meeting minutes to school policy and the volunteer handbook. I helped create marketing pieces for CVA including a mailer, a brochure, and several press releases. I was also creating content for and updating the school’s website 10 to 20 hours a week.

Finally, I had to choose between volunteering for my children’s school or continuing to build my freelance business. I resigned from the board in December 2006.

GETTING BACK TO THE WRITE SPOT
Starting in June 2006, I was professionally blogging – yes, getting paid to blog or earning money by running my own blogs. Again, this was something I stumbled into. I never consciously set out to be “paid to blog” but the money and jobs kept finding me.

First, it was a mass emailing to join other mommy bloggers at ClubMom. I applied and pitched my idea for a new blog – either a cooking blog or a children’s book blog. On the advice from my editor, I combined the two, which became A Readable Feast, a blog where I show how reading and cooking can bring families closer together while encouraging literacy. ClubMom ended their blogging program in December 2007. So I moved the content over to a new blog, My Readable Feast.
I also wrote for blog networks for awhile. Then an editor found me though my first mommy blog, A Mama’ Rant, and wanted me to write stories of my daily life with kids for an online magazine blog called Citizen Mom’s Family Journal. I eventually won two awards for the blog, a 2006 webaward and 2006 Silver Davey Award.

Getting paid a competitive wage to blog was exciting. I was now a professional and blogging wasn’t just a cute, time-wasting hobby.

While I was busy blogging, I continued to work with copywriting clients in creating traditional marketing communication pieces like brochures, web content, mailings and press releases. You can find samples of my work, client lists, and clips at The Write Spot.

SOCIAL MEDIA
Currently, I am working as a freelance social media consultant. I gave two blogging workshops at the 2008 Northern Colorado Writers Conference and spoke on panels at BlogHer 2008 and 2009, and SXSW 2009. I teach aspiring and professional writers and small business people how to start their own blogs and use social media either in workshops or one-on-one consulting.

I worked as a community moderator at CafeMom from November 2007 to February 2009 and have moderated several other sites. In May 2008, I started working for Mom Central Consulting and am now their social media manager, moderate their community site, and edit and write for several of their blogs.

To the social mediasphere and beyond!

Interests
yoga, science fiction, vintage clothing, heroes, star trek, '50s kitsch, lucite purses, cooking shows, organic and local food, slow food, my family, reading, blogging, meditation, fitness, social media, freelance writing, weight loss, motherhood, springsteen, rockabilly, bakelite jewelry, heywood-wakefield furniture, finding new and exciting ways to cook venison, sustainable agriculture, et al"

Anne-Marie's fun style brings joy and laughter, and many, many good things to eat! to this blog!

I hope you'll hop over to visit This Mama Cooks! On A Diet . You'll be glad you did!

Yes I Did It!!!

Yes, that's me with the big thumbs up!!! I am down to 197 now!!!! Woo-hoo!!!

For those of you in the know... it's been more than 25 years since I last saw that weight!!!

Since September I have gone from 305 pounds, and a size 24 to 197 pounds, and wearing a size 16!!!! And yes, by golly, I'm feeling pretty proud of myself this morning!!!!

Being on the FLFL program with my daughter this past week has really inspired me as well. It has got me motivated, and feeling renewed and ready to start all over again!!! It's made me realize that the end goal is really in sight!!! Only 42 pounds away!!!

But even when I reach that goal of 155, the journey doesn't end for me there. You see, this is a life-style for me. It isn't something I will stop when I reach that 155. It's a lifestyle that I will pursue the rest of my life.

My daughter, bless her heart, is only now coming to realize that she can eat these wonderful, delicious foods, and never have to feel like she is missing out something.

Last night for supper, we had baked salmon with Emeril's Seasoning on it, along with steamed stir-fry. [Don't knock! You can take a bag of stir fry and steam it, and it's absolutely delicious!!!] Not everything that's called to be cooked in the skillet has to be!!!

It was a superb meal, and one she thoroughly enjoyed!

This weekend, we are having hamburgers cooked on the grill, with potato salad and beans. Okay, so our hamburgers will be turkey burgers. Our potato salad is of my concoction [diced boiled potatos, diced extra firm tofu instead of boiled eggs, diced celery, diced tomatos, diced onion, and the dressing is fat-free Italian dressing]. And the bean salad is somewhat similar [kidney beans, black beans, frozen corn, diced green bell pepper, diced red bell pepper, and fat free Italian dressing]. The burgers will be on whole wheat buns topped with bibb lettuce and tomatoes, topped with mustard.

 

Sounds like a red , white and blue weekend to me!!!

And for dessert? Sugar free cherry jello with blueberries in it, topped with sugar-free Cool-Whip made in parfait glasses.

My parents are coming over for the cookout, and I can't wait to see their reactions to the food!!!

It really will be a yummy event!

So what are you doing to make the holiday weekend special? Will your family be eating healthy? Will you?

Weight Loss Wednesday

Above is a photo of Graham Kidson. Graham lost a whopping 30% of his body weight sinply by utlizing a food diary and managing to keep count of the intake he had!

Graham's story:

"Using a ‘Free Food Diary’ to help you achieve healthy weight loss

One of the best tools to help you lose weight as part of a nutrition oriented weight loss program is making use of a daily food diary.

Whilst some find that this can be something of a chore there is no doubt that, if you are trying to follow any sensible diet plan, some monitoring of your dietary intake is an essential ingredient to successful weight loss.

Most nutrition experts will tell you that, as well as monitoring your food consumption in terms of its energy value (i.e. calories), the best plan is to follow a diet that is nutritionally balanced in terms of its macronutrient constituents, in other words, the quantities of Protein, Carbohydrate and Fat (and to a lesser extent Fibre) that you consume daily. The best diet programs will give you advice on the proportions of these macronutrients that you should be including in your diet to achieve the results that you want based on your lifestyle, food preferences and level of physical activity.

Careful use of a food diary means that you can track all this information to ensure that your diet is nutritional sound and that you are keeping within the correct “calorie zone” which will enable you to lose weight whilst not adversely impacting your metabolism (which if its starts to slow up as a result of too much calorie restriction will just frustrate your weight loss efforts).

One of the biggest advantages of using a daily food diary however is the personal discipline that it imposes as it makes it much harder to “cheat” on your diet. It is amazing how easy it is to fool yourself about exactly how much you are eating unless you record meticulously or to convince yourself that your food choices are always in keeping with the requirements of your diet. Using a food diary makes you confront these matters head on and leaves you no place to hide in terms of “fudging” the issues with regards to the quantity and quality of what you eat.

Inevitably, keeping a regular food diary and recording and analysing your daily food intake can be something of a chore and therefore anything which can make this task less time consuming or tedious is to be welcomed. There are some software solutions that have been developed to help with this, which can often also perform some other quite sophisticated tasks such as helping with menu planning (like Meal Plan 101 ), but a simple spreadsheet is ideal for this purpose as well.

If you are experienced with spreadsheets you can develop your own to suit your personal preferences and needs but there are also free resources available which you can make use of where the spreadsheet has already been “customised” for use as a food diary and where you only have to put in your own data to get the numbers “crunched” by the spreadsheet. You will find that getting hold of a free customised spreadsheet that gives you a ready to use Excel Food Diary can be a really valuable tool to help you succeed in the weight loss war and the feedback that it gives you will handsomely repay the time and effort taken to record the information required."


Congratulations Graham, for a job well done! You're looking great!!!

Tantalizing Tuesday - The Best Quiche Ever!

Thanks to Danica's Daily for this delicious and absolutely scrumcious quiche recipe!!!

INGREDIENTS:


8 ounces turkey breakfast sausage patties

1/2 onion, chopped

1 garlic clove, minced

1 1/2 cups egg beaters

2 cups fresh broccoli, chopped and steamed for 3 minuntes

1 1/2 cup skim milk

1 tbsp hot sauce, like Tapatio or Sriracha

Sea Salt & pepper to taste (about 1/4-1/2 tsp each)

1 jalapeno, sliced into rings

1 1/2 ounces 75% Light Cheddar, finely shredded

INSTRUCTIONS:

1. Preheat oven to 375.

2. Cook onion and breakfast sausage until cooked through and sausage is crumbled.

3. Layer on bottom of pie plate. Chop cooked broccoli and make that the next layer.

4. Whisk together the egg beaters, milk, and hot sauce. Top with Jalapeno slices.

5. Pour into pie pan or 8 inch baking square, sprinkle with shredded cheese. Bake for 30-35 minutes, or until eggs are set and top is slightly browned.

Makes 4 large slices or 6 small slices.

Nutritional information per serving based on 4 slices (calculated using caloriecount.com)

292 calories, 15.8 g fat, 4.4 g sat fat, 0 g transfat, 51 mg cholesterol, 679 mg sodium, 9.2 g carbs, 1 g fiber, 27.7 g protein

Monday Munches

I have decided to replace my "Madness Monday" posts with a newer kind of post. One that I hope is less negative than "Monday Madness" and you will find a bit more inspiring for your FLFL program needs!

So, today, I introduce you to "Monday Munches". A blog post dedicated to all things snacks! Healthy snacks that will not only help you reach those snack goals every 2 hours in between meals, but also keep your metabolism revved and fighting the war against fat!!!

Today I'd like to share one of my favorites, which I learned about from Danica's Daily.

Low fat sesame crackers and Cabot's snack size cheese!

Two medium sesame crackers and one pack of Cabot's reduced fat cheddar cheese equals 110 calories!

Since the FLFL program allows up to 200 calories for women [300 for men] per snack, these make an excellent choice for a quick, on the go snack! Easily transportable to take on the job with you, too!

And, best of all, you won't be sacrificing one iota in the flavor department! If you've ever had Cabot's cheeses before, you'll know that they taste awesome!!!

So enjoy! Have your snack, and stay healthy too!

Sin-Sational Sunday

Chocolate Dipped Strawberries

This is hands down one of my absolute favorite desserts!

Ingredients

1 pint fresh, ripe strawberries

1 cup semi-sweet chocolate chips

Wash strawberries, leaving stems intact. [Be sure that you have hand chosen each of the strawberries for this, as if they have any green on them, or are under ripe the result is not as tasty.] Pat dry on paper toweling.

Melt chocolate chips in a microwave proof bowl in the microwave. [I use short 30 second burst, stir and return to microwave after each stir until the chocolate is melted.]

Dip strawberries in chocolate. Place on colling rack with paper toweling beneath the rack to catch drips.

1 pint will serve 2-4 people.

1 chocolate covered strawberry is a mere 45 calories.

Alone these are wonderful!!!

Serve this with 120 ml of champagne [4-ounce glass] and you have a dessert that is out of this world! 2 strawberries and a 4-ounce glass of champagne is a mere 179 calories! Which is enough to give you a truly decadent dessert option for that special occasion! [Anniversary, birthday dinner, etc.] The hubby and I shared this on our anniversary, and what a romantic evening it was!!!

Give it a try the next time you want real decadence!!!

Ten Healthy Snack Options

The following comes from EverydayHealth.com :

10 Easy Snack Ideas

Here are healthy snack ideas that draw from different food groups to provide a good nutritional balance:

1. Up your dairy and fiber intake by mixing a 6-ounce container of plain, non-fat, Greek-style yogurt with 1/2 cup of berries and 1 tablespoon of ground flaxseed, says Lanah J. Brennan, RD, a registered dietitian in Lafayette, La., and a nutrition blogger.

2. Make your own trail mix. Start with raw almonds, chopped walnuts, and pistachios — look for nuts without added salt or oil. Then add raisins or dried blueberries and cranberries; again, be sure to look for those without added sugar.

3. Mix 1/2 cup of low-fat cottage cheese with 1/2 cup of no-sugar-added applesauce and sprinkle with cinnamon for a tasty dairy and fruit combination.

4. Dip sliced cucumbers, radishes, and grape tomatoes in hummus. You can substitute raw carrots or any other favorite vegetable for a great high-fiber snack.

5. One of the best healthy snacks is popcorn, says Johnston. It’s low in calories and provides good dietary fiber. For variety, try spraying popcorn with low-fat, olive oil-based cooking spray instead of adding butter.

6. An old snack favorite that combines dairy, vegetables, and protein is “bugs on a log.” Spread peanut butter on a celery stick and then sprinkle with raisins or dried cranberries for a nutritious mini-meal.

7. Another quick and healthy snack is a half sandwich. Use whole-wheat bread and layer on some lean meat such as turkey for protein, a slice of cheese for dairy, and lettuce and tomato for vegetables.

8. For a snack you can carry in your pocket, a bag of toasted almonds can give you a quick boost that is loaded with protein, healthy fat, and fiber, advises Joan Salge Blake, MS, a registered dietitian and clinical assistant professor of nutrition at Boston University.

9. Healthy snacks can come from the freezer aisle, too. Frozen cubes of mango make a delicious snack. "Tropical fruit doesn't have to be just for vacation," says Blake. Frozen grapes and banana chunks are tasty, too.

10. Salsa is a great vegetable snack. One-half cup of salsa equals one vegetable serving. For a tasty salsa dipper, try whole-grain crackers.

Side Effect Saturday - Sleep Apnea

Do you snore loudly? Are you tired during the day even after what you thought was a full night's sleep? If so, you may be suffering from sleep apnea, a common sleep disorder. People with untreated sleep apnea stop breathing periodically while they sleep; this is dangerous and can lead to various health complications. The good news is that a healthy diet and lifestyle may help.

In the most common form of sleep apnea (known as obstructive sleep apnea), the muscles in your larynx collapse, preventing the flow of air to the lungs. The brain, recognizing a decrease of oxygen in the blood, sends a signal to the body to arouse you from sleep to take a breath. In addition to preventing a good night's sleep for you (and your partner!), sleep apnea can cause high blood pressure and an increased chance of heart failure or stroke. If you suffer from sleep apnea, you may find yourself unable to stay awake at work, while watching TV, or even while driving.

Men over the age of 40 are most commonly affected by sleep apnea, but any person who is overweight or obese has a higher risk of developing the condition. Excess weight, especially around the neck, can obstruct the breathing passages. Losing weight by following the principles of a healthy diet may relieve the obstruction, lessen snoring, and help you to breathe easier.

Sleep apnea should not be taken lightly. Consult your doctor if you believe you suffer from the condition and weight loss is not helping. Your doctor can recommend alternative treatments.



**Taken from South Beach Diet newsletter.

Brown Rice For Cardiovascular Health

Study Demonstrates How Brown Rice Is Valuable For Cardiovascular Protection
Rice is generally thought to be a beneficial healthy addition to the diet because it is a reliable source of fiber and Thiamine (Vitamin B-1)

It is important to note, not all rice is equally nutritious; Brown rice might have an advantage over white rice by offering protection from high blood pressure and atherosclerosis ("hardening of the arteries"), report researchers at the Cardiovascular Research Center and

Department of Physiology at Temple University School of Medicine in Philadelphia.

Their new research suggests that a component in a layer of tissue surrounding grains of brown rice may work against angiotensin II.

Angiotensin II is an endocrine protein and a known culprit in the development of high blood pressure and atherosclerosis.

The research team is also composed of scientists from the Department of Pathology, School of Medicine, Wakayana Medical University, Wakayama, Japan; Department of Materials Engineering, Nagaoka National College of Technology, Nagaoka, Japan.

The Effect of Brown Rice on Angiotensin II
The subaleurone layer of Japanese rice, which is located between the white center of the grain and the brown fibrous outer layer, is rich in oligosaccharides and dietary fibers, making it particularly nutritious.

However, when brown rice is polished to make white rice, the subaleurone layer is stripped away and the rice loses some of its nutrients. The subaleurone layer can be preserved in half-milled (Haigamai) rice or incompletely-milled (Kinmemai) rice. These types of rice are popular in Japan because many people there believe they are healthier than white rice.

The Temple team and their colleagues wanted to study the subaleurone layer and proving the benefitsfor leaving it intact when rice is processed. Because angiotensin II is a known factor in such lethal cardiovascular diseases, the team chose to focus on learning whether the subaleurone layer could somehow inhibit the dangerous protein before it does damage.

First, the team removed the subaleurone tissue from Kinmemai rice. Then they separated the tissue's components by exposing the tissue to extractions of various chemicals such as ethanol, methanol and ethyl acetate. The team then observed how the tissue affected cultures of vascular smooth muscle cells. Vascular smooth muscle cells are an integral part of blood vessel walls and are direct victims of high blood pressure and atherosclerosis.

During their analysis, the team found that subaleurone components inhibited angiotensin II activity in the cultured vascular smooth muscle cells. This finding suggests that the subaleurone layer of rice offers protection against high blood pressure and atherosclerosis. It could also help explain why fewer people die of cardiovascular disease in Japan, where most people eat at least one rice-based dish per day, than in the U.S. where rice is not typically a primary component of daily nutrition.

"Our research suggests that there is a potential ingredient in rice that may be a good starting point for looking into preventive medicine for cardiovascular diseases," explained the researchers "We hope to present an additional health benefit of consuming half-milled or brown rice [as opposed to white rice] as part of a regular diet."

Source:
Federation of American Societies for Experimental Biology

Follow Friday - The Savvy Non-Dieter

Today I'd like to introduce you to....The Savvy Non-Dieter.

This blog is full of unique tips and ideas that will  assist you in your journey!

Written by Karen Lugay, R.D., her bio reads as follows: "Welcome everyone. Thank you for being here where the focus is fun and realism in food, eating, and weight management. There is a great need for guilt-free and healthful encounters with food and this blog is an attempt at showcasing this."

One of Karen's biggest combatants is in teaching portion size and control on her blog. Once we have won that battle, we have truly won the battle in total!

Take a trip over to The Savvy Non-Dieter, and see what you've been missing!

Tips On Downhill Running - For Any Age

For those of us who are just beginning to decide to run, and at 50 that ain't no laughing matter!, we like all the tips we can get!

Olympian Jeff Galloway is THE running guru for people of all ages to listen to. His lectures, books, blogs, etc., are rife with information that can make the beginning runner, as well as the experienced, feel more at ease.

One of my biggest worries [read that as FEARS!] is in running downhill. I'm 50. And falling down scares me! [Let's face it, falling down hurts at any age, but the older we get, the more it hurts, and the longer it takes to recuperate from!]

Here's a list from Jeff's 'Running Until You're 100' book:

Here are some quick tips on downhill running:

- Run light on your feet.

- Maintain an average stride – don’t over stride.

- Keep feet low to the ground.

- Let gravity pull you down the hill.

- Turnover of the feet will pick up.

- Try to glide (or coast) quickly down the hill.

 
Keep these things in mind, and the odds of a fall or a tumble will diminsh greatly!!!

Celery Is The Vegetable Viagra?

Okay, so the folks over at Spike.com have a very unusual article up today!

"Forget cheesy pickup lines. Scientists have discovered that attracting the opposite sex may be as easy as eating celery.

Celery had been dubbed “vegetable Viagra” after scientists discovered that when men consume a stick or two it makes them more attractive to the opposite sex. According to Judy Gaman, Dr. Walter Gaman, and Dr. Mark Anderson, authors of the new book Stay Young: Ten Proven Steps to Ultimate Health, celery contains androstenone, a naturally occurring steroid that increases pheromone secretion."

To read the rest of this article please go here.

So, Texican, if you're reading this... how about a few sticks of celery???

Portion Control

The hardest part of sticking to a diet for most individuals is in getting the portion size correct.

How many ounces of this, how many half-cups of that, should I use a scale, measure cup, what?

The easiest and simplest way that I have found since I began the FLFL program in September, was to rely upon the rule of "HAND".

The rule of whatsis?

Yep, the rule of "HAND"!

For a female the average serving of meat should be about 4-ounces. That is roughly the size and thickness of the palm of your hand. That's right. You've got a ready made portion control device right there at the end of your sleeve!

Pasta's and potatoes? A serving about the size of your fist.

Other fast carbs? A serving is roughly the size of bent fingers when making a fist [half your fist].

Slow carbs, except for legumes, the size of your fist. Legumes are also a half fist portion.

And there are food items that don't need to be measured as you can eat all you want! [caluiflower, celetery, uncooked greens, cukes, mushrooms, radishes, sprouts, cabbage, endive, lettuce, spinach, watercress]

No need to invest in those expensive scales and measuring gadgets!

Watch the way your foods are prepared. Eat as much raw veggies as you can. And the only measuring device you need to control your portion sizes, is there with you at all times!!! Even when you eat out!

When you're at home? For those meals without the unlimited veggies? I use a salad plate to eat my meal on. It fools the eye [and the stomach!] into believing that you are eating a big plate full of food!!! Not long ago, I even served a dinner party of 8 on salad plates. And no one even noticed!!! I used the dinner plates as chargers. And the table looked divine! It was a big success!!! Try it! It really works!!!

Also, treat yourself when you set the table. Don't use paper plates and plastic cutlery. SET THE TABLE! Get out that china that you reserve for holidays! Use it now. [Ya know, when you're dead and gone no one is gonna care that you kept it just for holiday use!!!]

So, set the table. Use that china and crystal. Use the soft cloth napkins. Use a little candlelight. Put on some soft background music. Enjoy the moment. Taste, and I mean really savor and enjoy the food!

Converse with your family. Don't spend the meal time arguing or fussing at the kids. Save that for later. Make your meal time an enjoyable time.

And if you think you can't cook the same foods for your family that you are eating, you are so wrong!!! My hubby won't touch a thing if he thinks it is even remotely related to dieting. He eats every meal I've cooked on the FLFL program. And has yet to complain! As a matter of fact, he has praised a meal when I didn't care for it!

Pasta's, meats, veggies, fruits, dessert's, they can all be incorporated into your family's meals. Without them ever being wiser.

Bring your family back to the dinner table. Sit together. Enjoy the meal.

You'll be so glad you did!!!

Snack Time!

On the FLFL program we eat. And we eat often! [Every two hours!]

So what are some of the best snacks! Well, the following list isn't my own. It is actually taken from the South Beach Diet newsletter, but it is a list that works very well! These are portable and work well for office, home, or on the road!

Enjoy!!!

* Raw veggies, such as celery, green or red bell pepper strips, cauliflower, and broccoli florets. Use hummus or two tablespoons of natural peanut butter for dipping.


* Cold cuts (turkey, chicken, lean roast beef, boiled ham)

* Part-skim mozzarella cheese sticks

* Nuts (15 almonds, 20 peanuts, or 30 pistachios), but be sure to stick to one serving

* Cottage cheese (reduced fat or fat-free) with salsa or chopped cucumber

* Dry-roasted or boiled, ready-to-eat edamame (green soybeans)

* Sunflower seeds
* Greek yogurt (plain, fat-free)

* Tomato juice or vegetable-juice cocktail, single-serving cans

* Water-packed tuna and salmon (individual cans or pouches)

* Carrot sticks with hummus

* Whole-grain crackers and reduced-fat cheese

* A serving of high-fiber whole-grain cereal (a great snack without milk)

* Dried apricot halves with almonds (seven apricot halves and seven almonds)

* Microwavable popcorn, individual pack (check the label to make sure it does not contain trans fats)

Tell-It-All Thursday

It's another "No Change" report that I am saddened to give! It is like I am stuck here at 200 pounds!

For the better part of the week I even ate vegetarian. And I worked out more on the treadmill. Increasing my activity level.

And low and behold, I even got into some skinny jeans that I had put aside for my "whenever I get into them" phase! Yep. Size 16's, that actually don't make me feel like I'm being cut in two!!!

So, why isn't the scale moving????

Well, there's several reasons, and we all know them. It is NOT a myth that you can lose inches and not pounds! We've all seen the tape measure move down while the scale stays the same!!! How it does that is beyond me, but it really does. It's almost as if the body is resculpting itself and getting everything into the right pockets and proportions before the scale begins to fall. And that's okay, too.

I really am at a point that for as large as I was when I started out back in September, that should I never lose another pound, I would not complain. I want to get that remainder of the weight off [another 45 pounds]. But at 50 years of age, and having spent all these years wearing size 24-30, in a size 16, I won't complain!!!! But I haven't given up.

I recently was honored with a request from FLFL asking if I would be interested in submitting my before and after photos for a possible future commercial. I declined. Why? Wouldn't I just be chomping at the bit to show off?

You would think so. Right?

But I haven't reached my goal yet. And I just can't do it until that happens. Not when there are so many more who actually have reached their goal weights!!!

But I'm getting there. And now my daughter has joined the journey. And so, for now, I am happy to take the spotlight off of me, and put it on her! I'm working with her, and going to celebrate her every accomplishment in this journey! Hoping that by encouraging her, she will make great strides and become healthy and fit.

For those of you who watch The Biggest Loser, think Ashley from this season. That's my girl. Crystal is 5'7" and weighs 327. But the biggest hurdle was actually taking that first step yesterday and beginning.

We have all been there. Looked in the mirror and decided we needed to do SOMETHING!!!  But it's in the actual DOING that we take that first, hard step!

So I will be working with my daughter even more than myself in the coming months to keep her motivated! And I ask for your prayers and support as we make this journey together!!!

A Change in Plans

Most everyone who has been reading my blogs know that I have been trying a vegetarian lifestyle for the past 10 days. Well, today's the last day.

I had originally decided to try it for thirty days. And I really was feeling quite remarkable on it! And my intention was to stick to it for the thirty days, and maybe even beyond!

But... the best layed plans... and all of that!

Instead of giving up, however, I am going back to the original FLFL plan, and for very good reason! And I do mean EXCEPTIONAL reason!

If you follow any of my other blogs you will know that my youngest daughter moved back home last Friday. She is 25 years old. And extremely overweight. And I have prayed for years that I could help her lose weight and become the girl I know that she can be.

And yesterday she decided she wanted to go on the FLFL program. Only if I will eat the same way with her. Which means I need to come off the vegetarian way and begin eating the way I was originally. And I will GLADLY do this for my beautiful daughter!!!

Crystal is such a beautiful and fun loving girl, [and that isn't just "Mommy-Pride" speaking!], but she is extremely overweight. And after seeing how much weight I have lost, she is excited to do it for herself.

She has moved back home to settle into a more adult life and go back to college and finish getting her degree. So now is the PERFECT time for her to get a handle on her weight, and begin to get herself in shape.

Last night we sat and watched the Biggest Loser, which was such an emotional show. We watched as the final four ran the marathon. I patted Crystal on the arm and said, "We can do that too!" She said, "I know. I want to!"

My heart just soared!!!

So, I am moving while the iron is hot!!!

This morning I have put on a pot of chicken and cabbage soup for supper this evening. It will simmer all day on the back of the stove, to put a wonderful aroma throughout the house, and tempt her tastebuds!

Here's my soup recipe: [all veggies except for the white beans are fresh]

2 cups green beans

1 cup dry white beans

1/2 medium head of green or red cabbage, roughly chopped into bite sized pieces

4 large tomatos, chopped

1 large white onion, rough chopped

2 cloves garlic [minced]

3 stalks celery, rough chopped

2 chicken breasts, cubed

salt and pepper to taste

Place everything except chicken into stock pot, and cover 2/3 with vegetable broth. Bring to a boil. Boil for 15 minutes. Reduce heat to simmer, cover.

Let simmer for 2 hours. Add cubed chicken breast. Let simmer for 2 more hours.

Ladle in bowls. [About 2 cups per person. Makes 6 servings.]

Makes a complete FLFL meal!

Weight Loss Wednesday

A little mid-week inspiration for all of us!!!

Jason Alexander - Baring it All!

Jenny Craig's diet plan is a very good plan. And people are doing very well losing weight on their program! The food is delicious and nutritious [yep, been there and done it!!!] My only problem with Jenny Craig is that it doesn't teach you how to begin preparing the food for yourself in order to MAINTAIN a weight loss. And so, in the end, once you go off the program after reaching your goal, you begin to gain it back, and your only solution? Go back on their plan. Their very EXPENSIVE plan! But if money is not a problem? Hey, then go for it!!!

And here's someone who can afford the plan! Jason Alexander! This comedian has been one of my favorites for years! And when at age 50 he decided he needed to lose weight, he decided Jenny Craig was the way for him to go. And he lost 30 pounds in 18 weeks on the program. And he really DOES look amazing!

But here's a BIG, BIG CHEERS to Jason for the commercial below! I don't know when I've been so entertained by diet commercial before!

What do you think???

Tantalizing Tuesday

Salad Greens with Baked Pears and Goat Cheese

SERVES 4: 1-1/2 cups salad green and 1 stuffed pear half per serving

Ingredients

1/2 ouce soft goat cheese

1-1/2 tablespoons finely chopped walnuts, dry roasted

2 pears (about 8-ounces each0, peeled, halved, and cored

Cooking spray

1/4 cup raspberry vinegar

1/4 cup honey

1/4 teaspoon ground ginger

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

1/4 teaspoon crushed red pepper flakes

6-ounces mixed salad greens [I used spring greens], torn into bite sized pieces (about 6 cups)

Preheat the oven to 400 degrees Farenheit.

In a small bowl, stir together the goat cheese and walnuts.

Place the pears with the cut side up on a baking sheet. Spoon the goat cheese mixture into the center of each pear half. Lightly spray with cooking spray.

Bake for 20 minutes, or until the pears are just tender. [At this point, you could stop and have just the pears for a dessert if you wanted to! This is yummy!!! Or continue with the salad to make a side dish which pairs well with your favorite protein dish.]

Meanwhile, in a small bowl, whisk together the remaining ingredients except for the salad greens.

Just before serving, arrange the salad greens on plates. Spoon the dressing over the salad greens. Place a warm pear half with the stuffed side up on each serving.

Dietary Info:
Calories: 163
Total Fat: 3.0g
Saturated Fat: 0.5g
Trans Fat: 0.0g
Polyunsaturated Fat: 1.5 g
Monounsaturated Fat: 0.5g
Cholesterol: 2mg
Sodium: 181 mg
Carbohydrates: 35g
Fiber: 5g
Sugars: 27g
Protein: 3g

This salad goes very well with roast chicken breast!

Green Tea Has More For You!

Study Finds Drinking Green Tea Could Reduce Glaucoma Risk

Phytochemicals Naturally Present In Green Tea Are Valuable For Supporting Healthy Eyes

Green tea catechins could help protect against glaucoma and other eye diseases, according to a new research which found that the ingredients travel from the digestive system into the tissues of the eyes.

The results of the study from researchers based at the Chinese University of Hong Kong and the Hong Kong Eye Hospital were published in the Journal of Agricultural and Food Chemistry and indicate that green tea consumption could benefit the eye against oxidative stress.

The scientists analyzed eye tissue from laboratory subjects that drank green tea and found that the lens, retina and other tissues absorbed significant amounts of green tea catechins.

Although many antioxidants have been studied in the eye, this demonstates how distribution of individual catechins after ingestion of green tea extract and to evaluate their in vivo antioxidative effects in various parts of the eye.

The researchers explained that oxidative stress causes biological disturbances such as DNA damage and activation of proteolytic enzymes that can lead to tissue cell damage or dysfunction and eventually many ophthalmic diseases.

"Photo-oxidative stress can inactivate catalase in the lens to initiate cataract formation, while long-term effects of reactive oxygen intermediates could damage retinal tissue cells retinal pigment epithelium, and choriocapillaries . Oxidation is also associated with primary open angle glaucoma (POAG)," they explained.


Green Tea's Nutritive Health Benefits...

Other reported benefits for green tea have been risk reduction in terms of educing the risk of Alzheimer's and certain cancers, improving cardiovascular and oral health, as well as aiding in weight management.

Green tea contains between 30 and 40 per cent of water-extractable polyphenols, and the four primary polyphenols found in fresh tea leaves are epigallocatechin gallate (EGCG), epigallocatechin (EGC), epicatechin gallate ECG), and epicatechin (EC).



The Laboratory-Controlled Study...

Green tea extract (GTE) in supplement form was suspended in 0.5 mL of water.

Susequent analysis of eye tissues in the laboratory demonstrated that eye structures absorbed significant amounts of individual catechins, reported the researchers.

And the time of maximum concentration of the catechins varied from 30 minutes to around 12 hours, they continued.

The authors found that catechins were differentially distributed in eye tissues as follows: The retina absorbed the highest levels of gallocatechin, while the aqueous humor tended to absorb epigallocatechin.

Significant reductions in 8-epi-isoprostane levels were found in the compartments except the choroid-sclera or plasma, indicating antioxidative activities of catechins in these tissues, concluded the team.

Source: Journal of Agricultural and Food Chemistry (Published online)

Madness Monday - Starting Something New

Have you decided to try something new?

Sure you have, or you wouldn't be on the FLFL program that you are now on! Right?

We've all started doing something different. Whether it's to lose weight, or simply to just feel better.

Recently I decided to go to a vegetarian diet for at least 30 days to see, out of curiosity, if I would feel any better or differently. I don't know, at this point [only 6 days into this trial] if it will last any longer than the 30 days or not.

Before starting to eat in this manner, I forewarned all of my family and friends that I was going to eat an all vegetarian diet for the next month, and I asked them to please not bring any temptations to me. And to PLEASE not make me feel guilty when I joined them in a meal and did not partake in any meat dishes.

So, Friday my daughter and I went to breakfast in a well known restaurant here. I just dry wheat toast and a fruit bowl. The waitress stated that I could also have eggs and bacon or sausage, etc. with the order. I told her no thank you that I was eating vegetarian and that the order I gave her would be all. She was almost insisting I order order eggs and bacon!

What part of NO does it take to get through to restaurant help?

And have you noticed that restaurant staff are starting to act cocky lately? Maybe it's just me, but I've started noticing  many wait staff that come to the table with an attitude that they are doing me a favor by taking the time to get my order! What happened to making the customer feel like they were being pampered, and the customer is always right?

Maybe I'm just an old fogey after all, but I still like being waited on by someone who acts like they are so happy to see me, and that I am the sole purpose of their job! Just to please me during my visit to the restaurant and making my dining experience a pleasurable one!

Maybe that's why 9 times out of 10, I'd just as soon fix it myself here at home.

Where at least I KNOW I am queen and I always get the order just right!

Sin-Sational Sunday

 Tempt your tastebuds with a chocolaty cheesecake that's easier on the waistline, once in a while. From eatbetteramerica.


Prep Time:20 min

Start to Finish:2 hr 25 min

makes:12 servings



Cheesecakes

12 foil baking cups

12 thin chocolate wafer cookies (from 9-oz package), crushed (2/3 cup)

12 oz 1/3-less-fat cream cheese (Neufchâtel), softened

2/3 cup sugar

2 teaspoons vanilla

1/4 cup unsweetened baking cocoa

1 whole egg

1 egg white

1 oz bittersweet or semisweet baking chocolate, melted

Topping

1/3 cup fat-free hot fudge topping

Fresh raspberries, if desired

1. Heat oven to 325°F. Place foil baking cup in each of 12 regular-size muffin cups. With back of spoon, firmly press slightly less than 1 tablespoon cookie crumbs in bottom of each foil cup.

2. In large bowl, beat cream cheese with electric mixer on medium speed until creamy. Beat in sugar and vanilla until fluffy. Beat in cocoa. Beat in whole egg and egg white until well blended. Stir in melted chocolate. Divide cheese mixture evenly among crumb-lined foil cups.

3. Bake 28 to 32 minutes or until set. Cool in pan on cooling rack 15 minutes. Remove cheesecakes from pan; cool 15 minutes longer. Refrigerate about 1 hour or until chilled.

4. To serve, carefully remove foil baking cups. Spread fudge topping on cheesecakes. Garnish with raspberries. Store cheesecakes covered in refrigerator.

Nutritional Information
1 Serving: Calories 200 (Calories from Fat 80); Total Fat 9g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 40mg; Sodium 180mg; Total Carbohydrate 25g (Dietary Fiber 1g, Sugars 18g); Protein 4g Percent Daily Value*: Vitamin A 6%; Vitamin C 0%; Calcium 4%; Iron 4% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 2 Fat Carbohydrate Choices: 1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Side Effect Saturday - Stroke

On a previous "Side Effect Saturday" we discussed how hypertension and stroke were two possible side-effects of obesity. Today we're going to discuss how to prevent stroke a little more:

Reduce Your Risk of a Stroke


The American Heart Association has made May American Stroke Month. If you’re following the FLFL plan, you’re already well on your way to improving your health by eating nutrient-dense, wholesome foods and exercising regularly. But there are also other preventive steps you can take to lower your risk of stroke, which results when a blood clot blocks an artery leading to the brain or when an artery ruptures and releases blood into the brain. Here are some lifestyle changes you can make to reduce your risk of stroke:


Control your blood pressure. High blood pressure, also known as hypertension, can put you at greater risk of suffering from a stroke. High blood pressure stiffens and narrows your blood vessels, forcing the heart to work harder. Blood pressure can be controlled with regular exercise, a healthy diet, and avoiding stress.


Lower your cholesterol. LDL (low-density lipoprotein) cholesterol is referred to as the “bad” cholesterol because it forms atherosclerotic plaques that can cause injury to the delicate linings of artery walls, including those of the carotid arteries leading to the brain. LDL cholesterol can be lowered through diet modifications (eat more nuts and seeds, apples, beans, and oat bran) and regular exercise.


Quit smoking. Smokers are four times more likely to have a stroke than nonsmokers. Smoking narrows your arteries, raises your blood pressure, and also lowers your protective HDL (high-density lipoprotein) cholesterol. The American Heart Association offers support and advice to help you stop smoking.


Treat your sleep apnea. Do you snore loudly or feel tired even after a full night’s sleep? If so, you could be suffering from sleep apnea. Sleep apnea is a sleep disorder in which you stop breathing periodically during the night because your larynx collapses, preventing the flow of air to your lungs; it usually occurs in people who are overweight or obese. Losing just 10 percent of your weight could reduce apnea episodes by more than 20 percent. It’s also good to avoid alcoholic beverages and sedating medications. Both can relax your throat muscles and cause apnea.


Avoid trans fats. Trans fats can be found in deep-fried foods and products made with hydrogenated or partially hydrogenated oil. Baked and processed foods such as cookies and crackers often contain trans fats, which can lower your good HDL cholesterol. Be sure to check the Nutrition Facts panel before purchasing, and even if a product says “0 g trans fats,” always read the ingredients, looking for words like hydrogenated and partially hydrogenated, which will indicate the presence of some.


Drink alcohol in moderation. Studies show that excessive drinking can increase stroke risk; however, the results are inconclusive. On the flip side, drinking one glass of red wine each day has shown to offer some protection.

By following these simple guidelines you can reduce your chance of stroke dramatically, and live a long, long, time!

Follow Friday - Evelyn Parham

I absolutely adore Evelyn Parham!

This site is dedicated to the Raw Vegan lifestyle. And Evelyn offers you sage advice, recipes, and insight to life in general.

I have just recently switched my eating lifestyle to the raw vegan way of living. It is still very new to me, and I'm still unsure if it's what I will do for very long or not. But I am confident, with the advice I have found on wonderful raw living websites, like Evelyn's, that I will succeed in every way in finding the ultimate lifestyle for me.

Please stop by Evelyn Parham's site, and check out!

Tell It All Thursday - 5-13-10

Mike's Advice On Your Weaknesses

Gotta love Mike and his common sense advice!

Weight Loss Wednesday

Today I'd like to introduce you to Dave. I found him over on the Jillian Michaels website.

Dave tells his own story on Jillian's site. But here are a few highlights from his story:

* Dave lost 47 pounds through simply diet modification and exercise. No phoney baloney stuff here!

* He utilized the Jillian Michaels message boards to stay motivated and learn tips and techniques from others who were on the Jillian Michaels program.

* He exercised faithfully.

* In 19 weeks he reached his goal.

* Dave is now running marathons for the first time in his life!

Way to go Dave! And congratulations on a job well done!!!