Weight Loss Wednesday

Weight Loss Wednesday

Today I'd like to introduce you to Beth P.

Beth P. - Before

Weight & Me

I was a competitive swimmer in my younger years. I always considered myself to be a healthy person. I did gain weight after having my two daughters, and it took me a couple of years to get that weight off. I divorced when my girls were very young and started a very demanding job. For 17 years I put everyone's needs before mine. I was too busy to take care of myself. Between taking care of my kids, my parents and my job I gained over 150 pounds in 17 years. I never had time for breakfast, and worked through lunch—by the time I finished with my day, it was 8 at night and I was eating anything in sight. To make matters worse. I was addicted to Mountain Dew. I drank at least a 2-liter a day. I never had time to work out or exercise, either. I really messed up my metabolism. I read something a while ago, that is how sumo wrestlers gain weight. They do not eat all day then eat as much as they can at night. My health and body really suffered by my negligence.

The Last Straw

It was a photo that my daughter took of me in January of 2009. She invited me over to play a new game of Rock Band, with her (my before photo). She took a photo of me and posted it on MySpace. I did not recognize myself. I could not believe I had let myself go as much as I had. I had gotten to almost 300 pounds. I was horrified. I decided that day, I needed to make a drastic lifestyle change.

How I Did It

The first thing I did was to stop drinking Mountain Dew. I needed to replace it with something with caffeine or I would get headaches. So, I decided to start drinking green tea. I read that it was really good for you. I wanted to take a bad habit and replace it with a healthy one. Then I started using my son's Wii game to get some exercise. It was convenient, because I could do it at home. I watched my calorie intake and started learning how to eat better. I joined the Biggest Loser site, using a lot of their advice. It was a great site. The best thing I learned from the site is journaling. The hardest part I had was making time to exercise. I joined a gym, but could not seem to find time. Then a new gym moved in a strip mall by my house, called Anytime Fitness. It is a 24-hour gym. I made it a goal to make time. I got up every morning at 4 a.m. and worked out. Now, it is a part of my routine. That is the only time I could do it without taking away from my family. They had a weight-loss challenge class at my gym—that was a godsend. It is a 12-week course that teaches nutrition and better eating habits. You have a weight-loss coach who reviews your journal and teaches you how to properly proportion your foods. Each week she taught a new lesson on eating healthy and changing your lifestyle. We weighed in weekly, she measured us and did a bone density test also. Then if we gained weight, you had to pay a dollar for each pound gained. If you missed a class you paid, too. It keeps you accountable. At the end of the 12-week course, whoever lost the most percentage of body fat wins: first-, second- and third-place winners. Also, a most-inches-lost winner. I have won three challenges.

The Key to Success

I would say the key to my success was setting small goals to achieve your goal. My goal from the start was to get back into my wedding dress. But, I set several small goals along the way. Like, giving up pop, then exercise, then 10 pounds, etc. Each goal I made gave me more confidence to achieve the next. I also looked at it as a lifestyle change. I did not want to go on a diet. I wanted to learn how to become healthy. Something that I will do for my entire life, not for a short amount of time. I did not want to give up the foods I like. I never did. Instead I learned how to balance my food. I tried to keep my protein and carbohydrates at the same ratio, plus incorporating 20-25 grams of fiber. Which is easier said than done. That is where a food journal really comes in handy. I also learned in my class how important drinking water is. I would not have accomplished my goal without exercise. I exercise about three to six days a week. Mostly cardio. I usually do an hour on the elliptical. What a great machine. When I first started I could only do about five minutes and died. Again, make goals. I went from five minutes to one hour. The other thing that helped was to keep in mind that you are eating to live. Not … living to eat.

Derailers & Strategies

The thing that keeps me motivated is my family. I had a child later in life. My son is so proud of me. We watch The Biggest Loser together, and he tells everyone that his mommy lost more weight then the biggest loser. That makes me feel so good and keeps me motivated to make him proud. Also, I want to be around to see his children and see my grandchildren grow up. If I continued with the lifestyle I had before, I would not be around for them. The thing that sometimes gets me derailed is that I am upset with the saggy skin I have. Because I am older and have lost so much. I have what I call "angel wings" under my arms, and other parts of my body are, let's say, not too good. I sometimes feel like just giving up because I will never look "good." Now that I have lost the weight it really bothers me to wear a suit or shirt with no sleeves. It really bothers me but I cannot afford to do anything about it. Maybe by some miracle I will be able to correct that someday. I would love to have Dr. Freedland do it, but I know I could never afford him. Or Dr. Grey with “a new you." I believe in miracles. A girl can dream.

When I Slip…

I believe that everything happens for a reason. Ask my daughters, they can attest to that. I don't believe in looking back, just try to learn from your mistakes. I found that journaling and weighing in every day helped me not to have too many setbacks. If I gained I could almost always look at my journal and figure out what I did wrong.

When I Soar…

My favorite "new me" moment was a couple of weeks ago. Everyone kept telling me that I did not have to lose any more weight. But, I had not achieved my goal of 130 pounds, which was the weight I was when I married. I wore my mother's wedding dress when I married and have it on display in a table that is in our family room with a photo. I decided to see how close I was and took the dress out to try it on. To my surprise, at 143 pounds I not only fit into the dress, but it was looser then the day I got married. Because I have made such a big lifestyle change and work out daily, I have more muscle mass. So, I weight more but I am thinner than I was then. I was so excited. I have never felt better. I just wish my mom was around to see me now. Now if I could just take care of all the saggy skin, my life would be complete.

Beth P. - After

Tantalizing Tuesday

3 Ways to Dress Up Your Salad Dressings

Tired of the same old salad dressing? Getting creative with seasonings on your salads or veggies can make a world of difference in taste and enjoyment. Try these delicious alternatives to standard oil-and-vinegar dressing.



For tuna salad: [or any other fish!]
(2 tablespoons per serving)
4 teaspoons extra-virgin olive oil
2 tablespoons fresh lime juice
2 cloves garlic, finely chopped
1/2 teaspoon black pepper

Whisk together and drizzle over tuna salad.



For steamed or grilled asparagus:
(2 tablespoons per serving)
2 tablespoons fresh lemon juice
1/2 teaspoon freshly ground pepper
1 tablespoon Dijon mustard
1/2 cup extra-virgin olive oil
1 teaspoon salt, if desired

Whisk together and drizzle over steamed asparagus.



For shrimp salad: [also good on baked fish]
(2 tablespoons per serving)
3 tablespoons extra-virgin olive oil
3 tablespoons red-wine vinegar
2 tablespoons water
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh dill
1 teaspoon finely chopped garlic
1 teaspoon Dijon mustard
1/2 medium onion, finely minced

Whisk together and serve over shrimp salad.

16 Ways To Eat Less!

The folks over at PREVENTION have an article out titled "16 Simple Ways To Eat Less". You can read the article here:

http://www.prevention.com/stopmindlesseating/index.shtml?cm_mmc=Spotlight-_-06282010-_-Weight%20Loss-_-16%20Ways%20to%20Close%20Hidden%20Diet%20Loopholes

You'll notice some of the hints are the very ones I've been telling everyone to use!

Plate your meal in the kitchen, not at the table! [#1 on their list!]

Use smaller plates and glasses! [#3 on their list!]

Serve your kids smaller portions! [#9 on their list!]

Don't miss meals! [#10 on their list!]

Keep snacks out of sight! [#14 on their list!]

Make TV a snack free zone! [#16 on their list!]

Be sure to check the article out! I'm sure you'll receive lots of helpful tips.

Is It REALLY Your Metabolism?

Metabolism and Weight Loss


How your body burns fuel is a complex process that involves careful planning of what and when you eat and how you exercise. Learn how to put your metabolism in perspective and focus on your weight-loss program.
 
Metabolism is the rate at which your body uses energy and expends calories. It involves a series of biochemical processes through which your body converts food into fuel for the cells in your body. So it stands to reason that if you speed up your metabolism, weight loss will be easier, right? The reality is not that simple.


The biggest factor in whether someone gains or loses weight is not metabolism. Your weight loss primarily hinges on your body's daily energy balance — how many calories you are taking in every day vs. how many you are expending.

"What determines whether you're gaining or losing weight is whether you're eating more calories than you're burning," says Michael Rosenbaum, MD, associate professor of clinical pediatrics and clinical medicine at Columbia University Medical College in New York. "Burning more calories through exercise will allow you to eat more or lose more weight."

Exercise and diet boost your resting metabolic rate, which is the rate at which your body burns calories every day just through the process of staying alive. By boosting your metabolism, you increase the amount of calories you burn during rest or normal activity, which aids in your weight loss. Resting metabolic rate also plays a large role in keeping lost weight off. But ultimately exercise and diet are what determine how much you weigh.

Boosting Your Metabolism: Diet

Diet can have a large impact on your metabolism, but only if you keep eating. Cutting back the amount of food you eat through a fad diet or skipping meals can send your body into fat-storing starvation mode, slowing down your metabolism and hindering your attempts for lasting weight loss.

To keep your metabolic rate up, you should:


Eat breakfast, which gives your body an early energy boost and deters it from fat storage.

Eat many small meals and snacks throughout the day to keep your metabolism busy burning fuel all day long.

Increase the amount of lean protein you eat. Your body burns more calories when it is digesting proteins, compared with carbohydrates and fats.

Boosting Your Metabolism: Exercise

Aerobic exercise provides your metabolism a temporary boost, but it only lasts for a short time after the exercise has ended. The main role of aerobic exercise is to burn calories and influence your body's daily energy balance.

Strength training is the form of exercise that can have an influence on your resting metabolic rate. Increasing your muscle mass increases your metabolism. In fact, that's why your metabolism winds down as you get older: as you age, you lose muscle. While muscle and fat weigh exactly the same on the scale, muscle is compact tissue and it is also active tissue — it burns calories.

Activities that naturally boost your metabolism — strength training and eating lean protein — contribute to weight loss. But keep in mind that when you stop these activities, your body will revert to its original metabolism. To keep the weight off, you need to adopt healthy habits that you will be able to live with for a long time.

*** Taken from Everyday Health

Monday Munchies

Southwest Pepita and Pecan Mix

Description
The sweet and smoky aromas of the Southwest will fill your kitchen as you bake this zesty snack. Make it for a movie night at home or pack it into individual snack bags and take it to work. Nutrient-rich pumpkin seeds provide fiber, protein, minerals, and omega-3 fatty acids.

Prep time: 5 minutes
Cook time: 20 minutes

Serves 20
Ingredients
1 tablespoon chili powder
2 teaspoons salt
2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
1 large egg white
2 cups shelled, unsalted raw pumpkin seeds
1 1/2 cups pecan halves
1 cup shelled, unsalted sunflower seeds

Instructions
Position rack in center of oven and heat to 375°F. Lightly coat a baking sheet with cooking spray or vegetable oil. Combine chili powder, salt, cumin, and cayenne in a mixing bowl.

Whisk egg white in a large mixing bowl until foamy, about 15 seconds. Add pumpkin seeds, pecans, and sunflower seeds; mix with a slotted spoon to combine. Sprinkle one-third of the spice mixture over seed mixture and toss to combine and coat evenly. Repeat with remaining spice mixture.

Spread seed mixture on the baking sheet in a single layer. Bake for 10 minutes, break up into clumps, turn pan, and continue baking until seed mixture is crisp and browned, about 10 minutes more.

Remove from oven and cool. Break up into pieces with your fingers and serve. This snack mix can be stored in an airtight container for up to 2 weeks at room temperature or 1 month in the freezer. Heat in a 375°F oven for 5 minutes to re-crisp, if necessary.

Nutritional information
Per (1/4-cup) serving:
170 calories
16 g fat (2 g sat)
5 g carbohydrate
6 g protein
2 g fiber
240 mg sodium
DFL: 1 snack

[I store this in canning jars with lids. Makes about 5 cups total. You can also give this a gift if you put it in a jar, cut a fabric cover for the lid and tie it on with a ribbon. Print a card to attach to the ribbon with the recipe and the nutrition info on it. Healthy eaters will appreciate your thoughtfulness, and those who are junk food addicts just might get the hint!!!]
***Recipe is taken from South Beach Diet Newsletter - 20 June 2010.

Sin-Sational Sunday

Baby Tiramisu

If you're a fan of the classic Italian dessert Tiramisu, try this quick, lower-calorie variation the next time you need a dessert in a hurry. Both types of ladyfingers—spongy and crunchy—work well.

6 servings

Active Time: 15 minutes
Total Time: 45 minutes



Ingredients

1/2 cup nonfat ricotta cheese, (4 ounces)

2 tablespoons confectioners' sugar [since this is such a minimal amount for the recipe, I use the confectioner's sugar and don't use a substitute]

1/2 teaspoon vanilla extract

1/8 teaspoon ground cinnamon

12 ladyfingers, (about 1 3/4 ounces)

4 tablespoons brewed espresso, or strong coffee, divided

2 tablespoons bittersweet chocolate chips, melted




Preparation
1.Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.

2.Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.


Tips & Notes
Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.


Nutrition
Per serving: 107 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 18 g carbohydrates; 3 g protein; 0 g fiber; 125 mg sodium; 29 mg potassium; FLFL: 1 snack



This looks very elegant when served to guests for dessert! And is especially nice made with the soft lady fingers. I place a paper doily on a dessert plate, and then place the tiramisu on the doily. Everyone loves the way this looks when presented!

**Recipe is from Eating Well.

Sensational Saturday

Aha!

I've caught you off guard!!!

"Side Effect Saturday" has now morphed into "Sensational Saturday".

So what exactly is "Sensational Saturday"?

Here I am going to be showing you exercises that have really been helping me. And we're going to start with some very basic Core Exercises.

I promise you, that if you will incorporate these into your daily routine, you will begin to develop a stronger core, and you'll develop a stronger back!

This first one is a simple leg lift that when done correctly will begin working your abs, and lower back.

To begin, lie on your side on the floor on a mat. Or if you can't get into the floor, you can even do this lying in your bed!!!

That's it! Simply lift your bent leg 25 times, repeat on each side. Do this slowly and methodically. Do not stop and rest in between each lift. Do not "speed" through this.  Just slowly and rhythmically.

Next week, we'll introduce another Core Exercise to help you!

Follow Friday

Today I'd like to introduce you to Pay Now Live Later.

Short and sweet... this blog will sometimes make you laugh, sometimes make you cry. And sometimes.... just plain old make you mad! Mad at the establishment that is  producing a country filled with obese individuals!

Sometimes tongue in cheek, but always with a message that hits home, this blog is a wake up for those who really need it!

The author describes the blog as follows:

"Pay Now Live later is an inversion of Live Now, Pay Later, a saying generally understood to refer to a lifestyle in which immediate gratification is sought without concern for the later consequences.
The name of the blog is a statement of a philosophy - that it is worth paying now (having a healthy lifestyle) for the sake of living later. There are two subtly different meanings to live later (both intended) - by deferring gratification you may well live for longer, but equally you may also be able to live (in the sense of enjoy life) later on, when you are older.

On Pay Now Live Later I discuss issues around nutrition, the food industry and medicine. On it's sister blog, Train Now Live Later I discuss training and fitness, the natural allies of nutrition in the pursuit of living later.

On these blogs I write about what I believe is the most effective way to pay now - by living our lives more like our ancestors did. Palaeolithic, Primal, Hunter Gatherer - all names given to the lifestyle I follow and discuss here."

The blog, as stated above, does have a sister site, Train Now Live Later, which I also read.


I truly enjoy Pay Now Live Later and I'm sure you will too!

Thirsty Thursday

Watermelon Water

“I put 4 cups of watermelon chunks and 6 to 8 large basil leaves in a colander over a large bowl. Using a metal ladle or spoon, press the watermelon to extract as much juice as possible. (Or puree just the melon in a food processor.) Season the juice with a pinch of sea salt and 1/4 teaspoon white wine vinegar and strain into a pitcher. Stir in a quart of chilled water to make 6 servings.” --Brian Preston Campbell, author of Cool Waters

Weight Loss Wednesday - There's No Off-Switch To A Genius

Look who's lost seventy pounds and counting!!!

Tantalizing Tuesday

King Crab and Potato Salad Recipe

Servings: 6
Prep Time: 25 mins


Cook Time: 13 mins


Total Time: 38 mins

Ingredients
3/4 pounds beans, green, trimmed
1 1/2 pounds potato(es), red, cut into eighths
1 3/4 pounds crab legs, steamed, shelled, king crab, (thawed if frozen), meat removed and cut into 1-inch pieces  [***NOTE: this is even good with the crab substitute meat from the refrigerated section of your market!]
3 stalk(s) celery, thinly sliced
6 whole radish(es), halved and thinly sliced
1 small onion(s), red, diced
1 clove(s) garlic, crushed
3 tablespoon lemon juice
2 tablespoon vinegar, white wine
1 tablespoon mustard, Dijon
5 tablespoon extra-virgin olive oil
2 tablespoon basil, fresh, minced
1/2 teaspoon salt
1/2 teaspoon pepper, black ground



Preparation
1. Bring a large pot of water to a boil. Add beans and cook until bright green, 2 to 3 minutes. Transfer to a colander using a slotted spoon; refresh under cold water.

2. Add potatoes to the boiling water. Cook until tender when pierced with a fork, 8 to 10 minutes. Drain in a colander; refresh under cold water until room temperature.

3. Toss the green beans and potatoes with crab, celery, radishes and onion in a large bowl.

4. Whisk garlic, lemon juice, vinegar and mustard in a small bowl; slowly whisk in oil. Whisk in basil, salt and pepper. Discard the garlic; pour the dressing over the salad and toss to coat.


Nutritional Info (Per serving):

Calories: 330, Saturated Fat: 2g, Sodium: 483mg, Dietary Fiber: 4g, Total Fat: 16g, Carbs: 28g, Cholesterol: 67mg, Protein: 18g , FLFL: makes a complete meal late

Monday Munchies

Are you stuck in a snack rut? Ready for a snack that's less than 100 calories, and will satisfy your snack cravings?

Here's my absolute favorite of all time!!!

Ingredients

1 corn tortilla [any size - but the bigger you have the more chips you get!!!]

1/2 cup salsa [you can used prepared salsa, or for real zest, try making your own!]

Non-stick cooking spray

Directions

Preheat oven to 425 degrees Farenheit.

Cut tortilla into chip size pieces. Place on baking pan. Spray lightly with non-stick cooking spray.

Bake until slightly tanned. Remove from ove, Turn chips over. Lightly spray other side. Return to oven until lightly tanned in color.

Cool.

Serve with salsa for dipping.

Serves 1.

Sin-Sational Sunday

2 servings

Active Time: 10 minutes
Total Time: 20 minutes



 Ingredients

1 mango, peeled and sliced
Lime wedges



Preparation

1.Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil.

2.Arrange mango slices in a single layer in the prepared pan. Broil until browned in spots, 8 to 10 minutes. Squeeze lime wedges over the broiled mango and serve.

Tips & Notes


Tip: Cutting a Mango:

1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.

2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.

3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.

4. Cut the fruit into the desired shape.

Nutrition

Per serving: 69 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 2 mg sodium; 167 mg potassium.



You can also do this with other fruits! Pineapple is also especially good! And you can also do this on the grill for a yummy and delicious treat!!!

Resveratol May Boost Blood Flow To Brain

Resveratrol (from Grape Seed Extract) May Boost Blood Flow in the Brain, According to New Study

More Important Findings About the Naturally-Derived Polyphenol from Grape Seed Extract For Cognitive and Mental Function

High doses of resveratrol may improve blood flow in the brain and potentially boost brain health, say results of a new human study from the UK.

A single dose of 250 or 500 milligrams of resveratrol was found to boost blood flow in the brain but did not affect cognitive performance, according to new findings published in the American Journal of Clinical Nutrition.

"The results of the current study provide the first indication in humans that resveratrol may be able to modulate cerebral blood flow variables," wrote researchers from the Brain, Performance and Nutrition Research Centre at Northumbria University.

"Thus, it seems reasonable to suggest that the potential effects of this molecule on brain function deserve a great deal more research attention with a clear focus on both healthy humans and pathologic groups," they added.

Resveratrol, a powerful polyphenol and anti-fungal chemical, is often touted as the bioactive compound in grapes and red wine, and has particularly been associated with the so-called 'French Paradox'. The phrase, coined in 1992 by Dr Serge Renaud from Bordeaux University, describes the low incidence of heart disease and obesity among the French, despite their relatively high-fat diet and wine consumption.

Interest in the compound exploded in 2003 when a research team from Harvard reported that resveratrol was able to increase the lifespan of yeast cells. The research, published in Nature, was greeted with international media attention.

Since then studies have linked resveratrol to longer lives. Other studies have reported anti-cancer effects, anti-inflammatory effects, as well as cardiovascular benefits, anti-diabetes potential, energy endurance enhancement, and protection against Alzheimer's.

The new randomized, double-blind, placebo-controlled, crossover study, which involved 22 healthy adults, now suggests a role for the compound in brain health. The researchers randomly assigned the participants to receive placebo, or one of two doses of trans- resveratrol (250 or 500 milligrams supplement). Forty-five minutes after the dose, the blood flow and cognitive performance of the participants was measured over a 36 minute period.

Results showed that resveratrol produced a dose-dependent increase in cerebral blood flow, but no increase in the placebo group.

The researchers also noted an increase in levels of deoxyhemoglobin after both doses of resveratrol, which they said was indicative of increased oxygen extraction and utilisation. No effect on cognitive function was noted, however.

"One key issue regarding resveratrol and other polyphenols is that of the low bioavailability of the parent molecule in humans," wrote the researchers. "The results here confirm that orally administered resveratrol can modulate brain function in humans."

"No significant adverse effects have been observed in human studies using as much as 5,000mg daily and animal toxicity studies using order of magnitude greater dosages have failed to produce serious side effects," they added .

Source: American Journal of Clinical Nutrition

(Published online)

"Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation"

Side Effect Saturday

Obesity and Wound Healing

Wound Healing can be dramatically effected by obesity. The Wound Healing Center has the following article posted on their website:

"What is wound care?


A major emphasis of the Center is outpatient wound care and follow-up to reduce wound deterioration and to promote wound healing. When the body's natural healing process is delayed or hindered by medical conditions such as diabetes or vascular disease, the wound becomes an ongoing problem.

There are two sets of factors that can impede the healing process-local and broader. Local factors that interfere with the healing process include pressure; a dry environment (wounds kept in a moist environment heal three to five times faster, with less pain, than those exposed to a dry environment); trauma and tissue swelling; infection; inability to control bowel and bladder function; and local tissue death.

Broader systemic factors can also impede healing at a wound site. These include age, body build, chronic disease such as diabetes or renal failure, nutritional status, poor circulation, insufficient blood supply, suppressed immune system, and radiation therapy.

The aging process increases everyone's risk of developing a chronic, non-healing wound. A history of smoking, poor dietary habits such as a high fat diet, and obesity can increase a person's risk of developing a non-healing wound as these habits affect the body's circulatory system. A family history of 'circulation problems' may also be a warning sign. Poor eating habits that lead to nutritional insufficiencies, not uncommon in the elderly, can contribute to the development and poor healing of wounds. Chronic conditions such as hypertension, renal disease, peripheral vascular disease, and diabetes increase a person's risk factors as well.

People with Diabetes Mellitus are particularly prone to developing non-healing wounds and are at greater risk of developing complications from those wounds if not properly treated. More than 50 percent of patients seen in some wound healing centers have a diabetes-related chronic, non-healing wound.

Diabetes is a condition where the body cannot use blood sugar effectively. People with Type 1 diabetes, usually developed when they are younger, must take insulin injections daily to control their blood glucose. People with Type 2 diabetes, which accounts for about 85 percent of the people in the United States who have diabetes, as a rule develop the disease when they are older. People with Type 2 diabetes can usually control their disease with diet or oral medication; sometimes insulin is required.

Having either type of diabetes which is not well controlled leads not only to decreased blood circulation in the lower extremities, but also affects the nervous system so even if a wound develops, because of poor fitting shoes for example, the person may not feel the wound.

The increased blood sugar levels also increase the risk of infections at the wound site, which can lead to gangrene. Aggressive treatment of these wounds, in a wound healing center such as the one at the Battle Creek Health System, can significantly decrease a person's risk of having their foot or leg amputated."



***All in all, it appears that the best way for an individual to be as prepared as possible for wound care is to maintain a healthy and nutritionally fit fit body that is toned and in shape. - texicanwife

Follow Friday

Today I'd like to introduce you to "The Healthy Scone: Practical Nutrition for Real People ". I absolutely adore this site! This reads like a real person wrote it, and not some nutrionista! A real person who knows what it feels like to want, dare I say it, c-h-o-c-o-l-a-t-e! Or the dreaded bread [or in this case scones!] Who knows what it's like to slip up... but also knows what it's like to just get back on that horse and back on track without carrying around a load of guilt!

The author, identified only as "Mallory" is seen here from her bio photo:

Mallory

She describes herself as follows in her bio:

 " My name is Mallory. I'm a Master's student in Nutrition Education, working toward becoming a Registered Dietician. I spend too much time in grocery stores, poring over nutrition labels and getting excited about finding things like triticale on ingredient lists. I've lost 45 pounds by educating myself on healthy foods and exercise and then putting that knowledge into action. You'll often see me referring to 'Ed' and 'Dr. Ben' in my posts - these are, respectively, my boyfriend and my optometrist brother. They help give me perspective, inspiration, and constantly mock me for having a blog at all. Anyone is welcome to read my ramblings and comment. I'd love to know if I'm helping anyone. At all. With anything. Follow my posts if you're interested in nutrition as preventative medicine, weight loss, or just eating 'right.' I try to heed my own advice, and will faithfully post my findings. I hope to teach some kind of nutrition tidbit per each of my posts, so that you may learn and have a happier day/week/month/life."

I urge you to take a look at "The Healthy Scone". What a pleasant way to spend a little time. And maybe learn a thing or two at the same time!

Thirsty Thursday

Strawberry Shag

“Who doesn't like strawberry lemonade? Mine adds the twist of fresh basil. It screams everything I love about summer. In a shaker, mash 2 basil sprigs and 1/4 cup sugared strawberries (mix 1 pint sliced berries with 1 cup powdered Splenda sugar substitute; let stand 15 minutes). Fill the shaker with ice and add 1 ounce fresh lemon juice. Shake, pour into a large glass, top with 5 ounces soda water, and stir.

Weight Loss Wednesday

Mention her name to just about any American, and they will recognize song-diva and actress Jennifer Hudson!

But do you remember the Jennifer Hudson who was a contestant on American Idol a while back?

Sure ya do! That overweight girl!!! Really pretty, but she was surely hefty!

Look at her today!!!

Jennifer utilized the Weight Watcher's plan. And even this photo doesn't show the complete transformation! You'll have to check her out on the WW website!

The girl looks AMAZING!!!

Weight Watcher's is a wonderful program, and it is nutritionally sound. And I have lost weight on the program before. My problem with it was that it wasn't something I could stick to for the long haul [life long]. 

Let's face it, counting numbers and keeping track of them required you to carry around your notepad and pen! With the FL program I know what a FL plate consists of, and that I need a snack every few hours. How simple is that! Nothing to count or keep track of otherwise!!!

But for those individuals who can, and do, lose weight and maintain their loss through WW, GOOD FOR YOU!!!

And Jennifer, you sure do look good!!!

Tantalizing Tuesday

This marvellous recipe comes from The Biggest Loser Weight Loss Planner, published by Prevention Guide [2010], pp 28-29.

This recipe is delightful for breakfast, or as any time side dish!

My family and I have enjoyed this for breakfast paired with turkey sausage patties. Yum!!!

Egg White Bites

Ingredients
2 cups grated or finely chopped vegetables (carrots, yellow squash, zucchini, onion, asparagus, mushrooms, bell peppers, spinach) [the bites above have yellow crook-neck squash, zucchini and green bell pepper]
18 egg whites, or 2-1/2 cups egg whites or egg substitute [I used Egg Beaters]
Salt-free seasoning [I used Mrs. Dash]
Freshly ground black pepper
1/4 cup grated low-fat Cheddar, Jack, or mozzarella cheese [I used low-fat cheddar]

Directions
1] Position rack in center of oven and pre-heat oven to 350 degrees F. Lightly coat two 6-cup muffin pans with olive oil cooking spray

2] Coat nonstick skillet with oilve oil cooking spray and cook vegetables briefly, until they reach desired crispness.

3] Place a small nest of vegetables in bottom of each muffin cup, then fill cups three-quarters full with egg whites. Add salt-free seasoning, and black pepper. Sprinkle a small amount of cheese over each cup.

4] Bake about 10 minutes, until eggs are just set. Cool in pans. [I had to let the eggs cooks for 13 minutes to get them to set. But that may just be the difference in the temp of my oven.]

Makes 12 servings.

Nutritional Info:
Calories: 40
Protein: 6 gm
Carbohydrate: 3g
Fiber: 1 g
Fat: <1g
Sat. Fat: 0
Cholesterol: 10mg
Sodium: 110 mg
FLFL: 1 protein, 1 slow carb. [You should add a fast carb to make a complete FLFL plate, such as toast, or potato.]

Men's Health Week

Today begins "Men's Health Week", and we are honored to have guest writer, Steve Jasper - a contributing writer for Gymsource - with us today.

"Men's Health Week


By Steve Jasper

Every year, Men's Health Week falls on the seven days prior to Father's Day. The significance of this event would mean nothing without first realizing that one's health is not only a measure of the lifestyle you lead, but how you stay in shape as well. A fraction of men are regular gym-goers who work out tirelessly with exercise equipment in order to keep their bodies healthy and active. Men realize that working out serves a more important function than just building muscles. Working out can help you improve your body image, self confidence, and even add years to your life.

Men's Health Week (June 14-20th) is a week of awareness involving health issues and diseases for men that easily can be averted with early action, treatment, and healthy prevention. It's no coincidence that Men's Health Week leads right up to Father's Day because Father's Day is where we celebrate a man we love and wish nothing but health and happiness to. Yet, how can more men be proactive in staying healthy and avoiding illness and heath issues? Well, a good place to start is to be educated about how to use the gym, and exactly how important it is to do so. A better knowledge of how to properly exercise is integral to fighting obesity and improving your health.

The list of ailments that go along with obesity is almost endless: diabetes, heart disease, stroke, hypertension, respiratory problems, and even cancer all have higher incidence rates in the obese. This is scary enough, but looking at the statistics, it's even more frightening. The Journal of the American Medical Association states that 72 percent of men over the age of 20 are considered to be overweight or obese while 32 percent are dangerously obese. This is too much- especially when studies held by the U.S. Department of Health and Human Services have shown that physical activity may greatly reduce the risk of both obesity and most health conditions in men.

Depending on who you ask, going to the gym may either seem like a hobby or a chore, but following those routines are important to staying fit and healthy for men everywhere. Now, we all come up with excuses as to why we can't work out. When polled, the biggest reason men gave for not being able to exercise is, "not enough time." The best way to overcome this hurdle is by getting your hands on one of your own personal home gyms. When you factor in the time it takes to travel back and forth from your fitness center, the gas money spent to do so, and the various membership fees, a home gym starts to look like a very reasonable option. And if you are more likely to work out regularly on your home gym than you are at your club, then all the more reason to pick one up.

Steve Jasper is not a medical expert. If you have any serious medical concerns, please consult a qualified medical professional before undertaking a new fitness regimen. Steve is a contributing blogger from Gymsource who writes an all topics related to fitness equipment and more."

Sin-Sational Sunday

Raspberry Delight

Ingredients

1/2 cup red raspberries

2 tablespoons Cool Whip Lite

1 tablespoon Semi-Sweet Chocolate Shavings or Fresh Mint Leaves

Directions:

Layer Cool Whip and raspberries in dessert dish or long-stemmed glass. Top with chocolate shavings or fresh mint.

Total Calories:

With Chocolate Shavings: 154

With Mint Leaves: 84

Served in a long stem wine or champagne glass, this is elegant enough for even the most refined dinner guest! And you'll certainly feel like you're the guest when you serve it up like this!!!

To Your Health!

Side Effect Saturday - Obesity & Exhaustion

Not only does obesity increase the risk of developing cardiovascular disease (CVD), and not only is it possibly linked to psychological issues such as anxiety and low self-esteem, it now appears that it also plays a role in exhaustion.

In an analysis of almost 14,000 subjects, U.K. and U.S. researchers found that body-mass index (BMI, a relative measure of body fat) was highest among those with the highest levels of Vital Exhaustion (VE). VE is a psychological state characterized by excessive fatigue along with feelings of irritability and demoralization.

In their study, published in the journal Obesity, the authors write that understanding the relationship between
obesity and VE (e.g., whether one may lead to the other, whether they may occur together) may help improve the success of treatment of each – any may reduce people’s risk of developing CVD and/or suffering further complications of CVD.

Did you know that:
About 79% of women know what they weighed in high school, but just 32% know their current cholesterol levels.

$50 IHerb Giveaway!!!

Danica's Daily is offering one lucky individual the chance to win a $50 shopping spree on IHerb!!!

You can enter to win here!

Follow Friday

Today I'd like to introduce you to Chow & Chatter.

This is a beautifully written, and exotic blog site that will tempt the senses as none other that I have come across!

RD Rebecca Subbiah is a Brit living in America, and who travels extensively. Her blog posts are interlaced with lovely healthy recipes, as well as photos of food abroad, and the beautiful markets, stalls, homes, streets of those places on foreign shores that she visits.

Her recipes are delectable!!! I wouldn't miss her posts for the ... well for the world!

The only draw back to Rebecca's site is that I've not found a way to get a feed [RSS or Atom] to receive her blogs. Which means that I've got to remember to go to visit the site frequently!. However, you'll find a handy link to the site right on our blog list! So be sure to go and visit Chow & Chatter. You'll be glad you did!

Orange Juice & High Fat Meals

Orange juice may protect against bad effects of high fat meals, according to study.

Flavonoids from Orange Juice May Neutralize the Detrimental Effects of Consuming a High-Fat, High-Carbohydrate Meal, Reports a New Study...

The citrus compounds known as flavonoids were found to exert antioxidant activity and reduce the increase in inflammatory markers produced after consuming a fast-food-type meal, researchers from the University at Buffalo report in the American Journal of Clinical Nutrition.

Researchers linked the apparent benefits of the orange juice to the high content of the key flavonoids: naringenin and hesperidin.

"Our data show, for the first time to our knowledge, that drinking orange juice with a meal high in fat and carbohydrates prevented the marked increases in reactive oxygen species and other inflammatory agents,"

"This did not happen when participants drank water or a sugary drink with the meal," they added.

"These issues of inflammation following a meal are important because the resultant high glucose and high triglycerides are known to be related to the development of cardiovascular events."

Previous studies have reported that the flavonoid-naringenin may prevent cholesterol increases, and changes in insulin sensitivity and glucose metabolism linked to metabolic syndrome (Diabetes, 2009, Vol. 58, pp. 2198-2210). Other studies focussing on hesperidin have also reported potential cardiovascular and neurological benefits.

How the Study Was Conducted

The Buffalo-based researchers recruited 30 healthy men and women with a normal body weight and aged between 20 and 40 to participate in their study. The participants were randomly assigned to one of three groups, all of whom consumed a high-fat, high-calorie breakfast  (900 kcal) following an overnight fast. One group consumed water, the second group consumed "not-from-concentrate" orange juice, while the third group received a glucose drink.

Analysis of blood samples showed that the level of oxygen free radicals increased in all groups, but the increase was significantly less when orange juice was consumed with the meal. Specifically, levels increased by 62 and 63 per cent following consumption of water and the glucose drink, respectively, and by 47 per cent following co-consumption of the orange juice.

In addition, the researchers reported an increase in blood components known as toll-like receptors (TLRs) following consumption of the water and glucose drink, but not the orange juice. TLRs reportedly play an important role in the development of inflammation, atherosclerosis, obesity, insulin resistance, and injury to cardiac cells than can occur after a blocked vessel is reopened.

"These data emphasize that a high-fat, high-carbohydrate meal is profoundly and rapidly pro-inflammatory, and that this process occurs at the cellular and molecular level," explained the researchers.

"In addition, specific pro-inflammatory genes are activated after the intake of glucose and a high-fat, high-carbohydrate meal, and these changes are observed in mono-nuclear cells that participate in vascular inflammation and insulin resistance," they added.

Dietary recommendation, not orange juice and burgers!

The researchers were quick to emphasize that regular consumption of such fast-food high-fat meals may produce permanent inflammation, and that consuming orange juice with a high-fat meal was not a "license to sin" type of dietary recommendation for heart health .

"The choice of safe foods that are not pro-inflammatory may provide protection from the unending cycle of postprandial and cumulative inflammation," they emphasized "This choice may lower the risk of atherosclerosis and resistance to insulin."

The research was funded by grants from the Florida Department of Citrus, the National Institutes of Health and the American Diabetes Association.

April 2010, Vol. 91, No. 4, 940-949,

"Orange juice neutralizes the pro-inflammatory effect of a high-fat, high-carbohydrate meal and prevents endotoxin increase and Toll-like receptor expression"

Thirsty Thursday

Passion Fruit Pineapple Punch

Passion Fruit-Pineapple Punch

“One sip of this fruity combo and I'm whisked away to the tropics. In a small pitcher, mix 1 cup passion fruit nectar, 1 cup pineapple juice, 1/4 cup fresh lime juice, and 1/4 cup coconut milk. Pour into 4 ice-filled glasses and top with lemon or lime seltzer.”--Colleen Mullaney, author of The Stylish Girl's Guide to Fabulous Cocktails

Weight Loss Wednesday

Sierra, once tipping the scale at 300 pounds and now a size 6, wants to help others benefit from her experiences with a lifetime of dieting and finally dramatic weight loss by consuming green tea and eating a healthy, whole foods diet.


"I was always looking for the magic pill, the psychological breakthrough, the one thing that would finally let me be thin. I was starting to give up and give in to being fat for the rest of my life," Goodman states. "I was desperate to lose weight. I started reading about the health benefits of green tea and decided to give it a try. I wanted to see if green tea weight loss was really possible. I had nothing to lose but 150 pounds."

I was always looking for the magic pill, the psychological breakthrough, the one thing that would finally let me be thin. I was starting to give up and give in to being fat for the rest of my life

I was desperate to lose weight. I started reading about the health benefits of green tea and decided to give it a try. I wanted to see if green tea weight loss was really possible. I had nothing to lose but 150 pounds."

And lose she did. Goodman, a former paralegal who now runs a non-profit marine conservation organization, was able to shed 170 pounds in just a little over a year. She says she felt a difference within hours of her first cup of tea. "The green tea has helped to raise my metabolism and fills me up and satisfies me. I am not hungry all the time and do not have cravings as I did before. While I certainly would have lost weight anyway with the change in eating habits, the green tea gave me the strength and will power to go all the way this time, and much faster than it normally would have taken. I continue to drink green tea every day."

Now Goodman wants to help others lose weight too. "I am living proof that one really can lose weight in a safe and natural way with green tea and a whole foods diet. I truly want to help others reach their weight loss goals by sharing what I have learned and what worked for me. I know first hand the pain and suffering of being overweight and feeling bad about yourself. I want to show others that there is an answer, that they don't have to suffer anymore."

When asked to give our readers just one bit of advice, Sierra stated, "It is so important to do things that make you feel good about yourself during this time. Please take off those ugly sweats, cut them up and use them for cleaning the house. Go out and buy yourself some new clothes that you feel good in, no matter what size they are. No Frumps Allowed!"
 
Congratulations Sierra on losing the weight! You look fabulous!!!

Portabello Mushroom Pizza's

Ingredients

4 whole portabello caps (each about 5" wide)

1/2 cup low-fat marinara sauce

1/2 cup lean Italian turkey sausage, cooked, drained, and crumbled (about 2 links)

1/4 cup reduced fat mozzarella cheese

2 tsp grated Parmesan cheese

1 Tbsp chopped fresh basil





Directions:

1] Preheat oven to 350 degrees F.

2] Wipe mushrooms clean of any dirt. Place on baking sheet stem sides up.

3] Spoon sauce over each cap and sprinkle on sausage and cheeses. Bake 6 to 8 minutes, or until cheese is melted. Top with fresh basil. Serve immediately.


[We had to allow our pizzas to cook for about 30 minutes at this temperature to bring them to tenderness. They were extremely tough. I think next time I make them, and I will!, I will microwave them for a minute, possibly 90 seconds, first, to see if that allows them to get a bit more tender before baking. Or else I will bake them to tenderness and THEN add the ingredients.]

Servings: 4 (1 cap each)

Nutritional Information:

Per serving:

170 cal.

14g pro

10g carb

2g fiber

7g fat

2g sat fat

40mg chol

375mg sodium

Celebrating Successes!

The grown Texichick [my daughter] has been on the FLFL program with me for three weeks now.

Week 1 she lost 2.4 pounds.

Week 2 she lost 2 pounds.

This morning she weighed for Week 3.

Hold onto your hats!

Are you ready????

This is gonna blow your mind!!!

Texichick lost 9.4 pounds this past week!!!!

We are all celebrating her huge loss this week here! Woo-hoo!!! Time to break out the sparking water and some Crystal Light! [Yep, looking for a way to make a delicious bubbly drink for celebrations? Try mixing plain carbonated water with Crystal Light. Mix slowly. Pour  into champagne flutes. Everyone enjoys this!!!]

Well done Texichick!!!

10 Ways To Lose 5 Pounds

The good folks over at Diabetic Living have come up with a list of 10 ways to help you lose 5 pounds! [If you're not checking out this web site you should! Even if you're not diabetic, a diabetic lifestyle and diet may be just the key to your weight loss and permanent loss of that "F" word!]

The list in bold black is theirs. The comments in plain text are my own.

1] Control Portion Size: On the FLFL plan we have learned to measure using our fist and our hand. But we also have the weights and measurements these equal to. So if you find yourself not using proper portion sizes, maybe it's time to dig out those measuring cups and a food scale for your meats, veggies and fruits. You'll be surprised at how much you have been over eating!!!

2]  Trim Fat: We all know to eat lean meats, cut back and use skim or fat free milk, [I use only Soy or rice milk]. But are you also checking things like your salad dressing? Your peanut butter? Your margarine? Your cooking oils? Be sure to watch these as well. Become an avid label reader. Become consumer wise!!!

3] Distance Yourself From Tempting Foods: As a mother, or grandmother, we are often stocking our pantry with cookies or chips for the little ones. How easy it is for us to slip up when we do that! Instead, start giving the kids healthy snacks! Keep fresh fruit on hand. Instead of candy or chips keep sugar free puddings or fruit cups on hand. Frozen fruit pops are readily available now and have only 15 calories! Make your own chips or crisps for them if you must. [Easily make tortilla chips by cutting a tortilla into multiple pie shapes. Lightly spray with Pam Cooking Spray, and bake at 325 F. until crips! With a mandolin, you can make potato crisps the exact same way!] Salsa is a free food, use it as a dip! Learn to keep all those tempting treats OUT OF THE HOME, and keep only what's good for you. You'll soon find that those good things become your TEMPTING treats!

4] Make Smart Choices At Restaurants: Split an entree. Order a double salad! [Just don't pile on the dressing!] Another one of my favorite tricks is to ask for a take out box immediately, and put half of my meal in the box to take home with me! It becomes tomorrow's lunch! Learn to order properly. Order that chicken grilled instead of fried in oils! Leave off the fries! Request that the bread basket be removed from your table. Ridding your body of soda's? Ask for water with a twist of lemon! Make the SMART choices!!!

5] Embrace Fruits and Veggies: Make the bulk of each of your meals, and of all that you eat during the day, fruits and veggies. And the more raw that you can eat, the better! I love to keep a huge fruit bowl and that is where the bulk of all of my snacks comes from. And I've learned to have the bulk of my meal in veggies. Try grilling your veggies or baking them for different textures and flavors! Explore with seasonings. [I love Mrs. Dash seasonings!] Keep fresh herbs on hand!

6] Downsize Your Dinnerware: This is a trick I use ALL the time! Use either a luncheon plate [7" plate] or a salad plate for your meals. I like to set a pretty table that makes meal time conducive to the eating experience. So I set a dinner plate [10"] down as a charger, then place a large salad plate on top of that to actually eat from. Yes, it makes for a little extra washing of dishes, but it's so worth it!!! If you're having a caloric drink [something that isn't calorie free] use a 4" glass rather than a goblet or water glass [6-8"]. Don't pass the food "home-style". Instead, measure your portions and put the food on the plates at the kitchen stove. This helps you get an accurate portion, and also fools the mind into thinking there isn't any for seconds!

7] Don't Let Yourself Get Too Hungry!: If you let yourself get hungry in between meals, you tend to graze or binge. You will also overeat when it comes to the next meal! Instead, the FLFL program teaches you to eat every 2 hours in between meals, and these snacks keeps you from ever getting hungry! It helps to control that munchy monster!!!

8] Move Throughout The Day: Yes, you DO need to exercise if you can! You really need a minimum of 30 minutes of exercise a day to get in a modicum of cardio exercise. However, even if you feel you CAN'T exercise because of some physical condition, learn to do what you CAN! Can't get up and move around? Take 2 hand weights and do upper body exercises. [Don't have hand weights? Fill 2 water bottles with water! Or take 2 cans of canned food!] Anything can be used to give you a little resistance! IWhen it gets to be too easy, increase the weight. Can't outside to walk? Walk in place! Walk up and down the stairs! Just MOVE!!!

9] Track Your Progress: Be sure to keep a journal of EVERYTHING you put into your mouth from the moment you get up in the morning until the moment you go to bed at night! Your FLFL journal is full and don't have another? You can download many for free online. And there are even online trackers so you can input what you eat there. However if nothing else, use a notebook and just write it all down! It doesn't have to be a fancy journal!!! Just keep track of it all! Weigh yourself. But only weigh once a week!!! At the end of each week evaluate your progress. If there's been no progress, then what can you do to improve your program???

10] Fill Up With Fiber: You should eat between 30-35gm a day of fiber. You can get this in oatmeal, veggies, fruits, etc. Learn that these foods are the ones that will sustain you throughout the day. These foods are the ones that fill you up and keep you satisifed for the long haul!

As always, I wish you

Happy Eating!

Tantalizing Tuesday

Banana and Oat Muffins

Ingredients

1 large egg

3/4 cup apple juice

1 cup raisins

1 cup chopped banana

1/2 cup applesauce

1 cup whole wheat flour

1 cup quick-cooking oats

1/3 cup fructose

1 Tbsp baking powder

1 tsp salt

2 tsp cinnamon



Preheat oven to 400°F. Mix wet and dry ingredients separately. Combine wet and dry ingredients and mix until incorporated. Lightly spray muffin pans with nonstick cooking spray. Fill muffin cups two-thirds of the way. Bake 15 to 20 minutes. Let cool and serve.



Servings: 6

Per serving: 296 calories

7 g pro, 67 g carb, 6 g fiber, 2.5 g fat, < 1 g sat fat, 35 mg chol, 607 mg sodium

Hottest New Kitchen Gadget!

The Hottest New Gadget for Your Fridge

Lately, you've been making suggestive videos for your spouse, and they seem to be working. Household harmony has never been better.

Of course, your suggestions are of the more ho-hum variety: Take out the trash, don't forget to pick up the kids, please buy milk (always finished with a "love you!").

And the videos? Well, those are posted on the fridge, thanks to your new magnetic Digital Video Memo Recorder/Player.

This fun little gadget features a built-in video camera and a 1 1/2-inch LCD screen. It'll record video with sound, or just video, at the touch of a button. It has the capacity to hold up to three messages, for a total of three minutes of audio or video.

The USB-rechargeable recorder also has an LED light that indicates when there's a message, so there's no guessing.

Now you can see and be seen.

Purchase the Digital Video Memo Recorder/Player at Amazon.com, at a cool $39.99, it can't be beat!

Exercise Cures Depression

Exercise Is Often The Best Cure for Depression and Anxiety, According To Research

Exercise is a superior drug for many people with depression and anxiety disorders, and it should be more widely prescribed by mental health care providers, according to researchers who analyzed the results of numerous published studies. "Exercise has been shown to have tremendous benefits for mental health," say researchers from the Anxiety Research and Treatment Program at Southern Methodist University in Dallas...

"The more therapists who are trained in exercise therapy, the better off patients will be."

Researchers based their finding on an analysis of several different population-based studies, clinical studies and meta-analytic reviews related to exercise and mental health. Their meta-analysis of exercise interventions for mental health and studies on reducing anxiety sensitivity with exercise further supported their findings.

The researchers' review demonstrated the efficacy of exercise programs in reducing depression and anxiety.

The traditional treatments of cognitive behavioral therapy and pharma-therapy don't reach everyone who needs them, "Exercise can fill the gap for people who can't receive traditional therapies because of cost or lack of access, or who don't want to because of the perceived social stigma associated with these treatments," they emphasized. "Exercise also can supplement traditional treatments, helping patients become more focused and engaged."

The research team presented their findings March 2010 in Baltimore at the annual conference of the Anxiety Disorder Association of America. Their workshop was based on their therapist guide "Exercise for Mood and Anxiety Disorders," with accompanying patient workbook (Oxford University Press, September 2009).

The studies showed Individuals who exercise report fewer symptoms of anxiety and depression, and lower levels of stress and anger. "Exercise appears to affect, like an antidepressant, particular neurotransmitter systems in the brain, and it helps patients with depression re-establish positive behaviors. For patients with anxiety disorders, exercise reduces their fears of fear and related bodily sensations such as a racing heart and rapid breathing." they noted.

Ideally, patients should work up to 150 minutes a week of moderate-intensity activity or 75 minutes a week of vigorous-intensity activity.

At a time when 40 percent of Americans are sedentary, mental health care providers can serve as their patients' exercise guides and motivators.

"Rather than emphasize the long-term health benefits of an exercise program, which can be difficult to sustain, we urge providers to focus with their patients on the immediate benefits," the researchers recommend. "After just 25 minutes, your mood improves, you are less stressed, you have more energy and you'll be motivated to exercise again tomorrow. A bad mood is no longer a barrier to exercise; it is the very reason to exercise."

They also suggest health care providers who prescribe exercise also must give their patients the tools they need to succeed, such as the daily schedules, problem-solving strategies and goal-setting.

Source:
Southern Methodist University (2010, April 6).
"Mental health providers should prescribe exercise more often for depression, anxiety"

Healthy Alternatives

So, we’re all likely to have a day out this summer when we absolutely cannot stick to our dietary plan. What’s a girl [or guy!] to do?

Well, here are three alternative plans for on the road, at a barbecue or at the beach.

These healthy alternatives come to us from the people at Prevention Magazine.

***********************************

400 Calories on the Road

The unpredictability of the open road doesn't need to derail your diet. To stay within 400 calories, keep fresh fruits and veggies in the car, seek out whole grains, and ask for your meal exactly how you want it. Here are three great to-go combos.

Starbucks Couscous Salad & Iced Green Tea

Couscous Salad with Curried Chicken (360 calories) is packed with colorful fruits and veggies that'll pump up your beta-carotene and vitamin C. Even with the salad's citrus dressing, you have enough calories left over for a tall (12 oz), refreshing Tazo Green Shaken Iced Tea (60 calories).

Total calories: 420


Dunkin' Donuts Breakfast Sandwich & Iced Coffee

Pair an Egg White & Cheese on Wheat English Muffin (260 calories) with a medium (24 oz) Iced Latte Lite (120 calories) for a filling combo that supplies almost half your day's calcium.

Total calories: 380


Subway 6" Sandwich, Potato Chips & Apple Slices

Order the Veggie Delite on nine-grain wheat bread (230 calories) with lots of extra veggies. Multigrain, whole grain, and even regular whole wheat bread have at least double the fiber of white. Enjoy with Baked Lay's (130 calories) and a packet of apple slices (35 calories).

Total calories: 395



***************************************

400 Calories at a Barbecue

To save calories while dining al fresco, follow our basic backyard barbecue rules: Enjoy lean meats and chicken without skin, pile on fruits and veggies, and opt for calorie-free beverages. Here are three ways to make a meal.


Burger & Watermelon

A 3 oz lean ground beef burger (in a bun) has just enough fat to stay moist; lettuce and tomato add extra juiciness and satisfaction (315 calories). End your meal with a 1"-thick wedge of watermelon (90 calories).

Total calories: 405


BBQ Chicken, Corn on the Cob & Strawberries with Whipped Cream

Brush 2 skinless chicken thighs with 2 Tbsp barbecue sauce as they cook for great flavor and moisture (270 calories). A medium ear of yellow corn adds phytochemicals (90 calories). For dessert, top 1/2 c strawberries with a 1 Tbsp squirt of whipped cream (40 calories).

Total calories: 400


Vegetable Kebab, Potato Salad & Beer

Cut up a small onion, a red bell pepper, a handful of mushrooms, and a small zucchini, then thread onto skewers, brush with olive oil, and grill. They're packed with vitamins, and pretty low in calories (150 calories). Eat with 1/2 c potato salad (150 calories) and a 12 oz light beer (100 calories).

Total calories: 400



***************************

400 Calories at the Beach

Most boardwalk fare is nostalgic, delicious fun, but it's also a nutritional minefield. If you're watching calories, share a treat or pick one splurge to eat as you stroll. Otherwise, here are three combos that make a (somewhat) sensible meal.

Chicken Gyro & Popsicle

Order a savory grilled gyro in a pita with a drizzle of tahini dressing and plenty of lettuce and tomato (400 calories). Most are made with dark meat, which is a bit higher in calories than breast but is much juicier. Cool off with a refreshing Popsicle (15 calories).

Total calories: 415


Corn Dog & Diet Soda

A classic 6" corn dog tastes great but is high in calories (380 calories). Keep the rest of your meal trim by washing it down with a calorie-free diet soft drink.

Total calories: 380

Salad & Ice Cream

If you're craving ice cream, start with a low-cal side salad topped with 1 Tbsp Italian dressing (50 calories). A medium vanilla soft serve takes up almost all your meal calories (330 calories).

Total calories: 380

Monday Munchies

This is one of my all-time favorite snacks. I've loved this since I was a kid! Only, back then, who knew it was good for you too!

This is called "Ants On A Log". And there are really two ways you can eat it. One is with peanut butter and the other with cream cheese.

Well, for our snack, we are going to have BOTH!

Ingredients:

2 stalks of celery, leaves and stems removed, cut into 3 logs each [6 total]

1 tablespoon peanut butter

1 tablespoon cream cheese

2 tablespoons raisins and craisins

Spread 3 celery stalks with peanut butter. Spread remaining 3 with cream cheese. Top each log with raisins and craisins alternatively.

Serves: 2

Calories: 90 per serving

Yep, that means that on the FLFL program, you can actually have both servings if you really want!

This is also a great snack if you want to keep your blood sugar up!

I love this in the morning, or afternoon. Or especially if you're watching television at night, and you just want that "crunchy" snack! Yum!

Enjoy your snack time, and keep it healthy!