Losing Motivation? Ways to stay on track!

The Weight-Loss Trick That Never Works

Hydroxycut, a widely sold herbal supplement that touts powerful fat-burning powers, has a dark side: It could kill you.

On Friday the Food and Drug Administration recalled most Hydroxycut products after the death of a 19-year-old boy. The product is linked with 23 other reports of liver problems ranging from jaundice to liver failure.

It's further proof that weight loss doesn't come in a pill. But getting the body you want doesn't have to feel like an impossible battle, either.

Losing Motivation

12 ways to stay on track and lose weight

1 -- Make A Promise

It's really hard to blow off a commitment you've made to lots of people. If you join an athletic event to raise money and you default on your training, you're not just letting yourself down but also the charity and everyone who sponsored you. Go to stepbystepfundraising.com and click on "Athletic Events" to find one near you. (Triathlon, anyone?) Some groups even provide free coaching.

2 -- Enlist Fido

Consider adopting a fuzzy friend if you don't have one already. Studies show that owning a dog can help you drop pounds. Why? Come rain, sleet, or snow, you've got to get your butt outside with pooch a few times a day (unless you really want urine-soaked carpets). What's more, most pet owners say they don't want to let down their exercise-starved doggy at walk time. It's another version of rule number 2.

3 -- Rock Out

A recent study by the North American Association for the Study of Obesity found that women are more likely to stick to an exercise program if they listen to music while working out. So thank goodness for jogtunes.com. The site lets you select your workout pace, then download playlists of songs with bpm's (beats per minute) that match your heart rate. For example, if yours gets up to about 150 bpm when you exercise, songs like the Killers' "Mr. Brightside" are perfect.

4 -- Get Out Your Sexiest-Skinny Outfit

You know that yogurt commercial where a woman takes a teeny-weeny yellow polka-dot bikini and hangs it on her wall to help motivate her to lose weight? She's one smart cookie. Take out an outfit you love and haven't been able to wear for a long time. By just pulling it out of the closet serves as a visual reminder of the goal you're trying to accomplish!

5 -- Lift The Weight You've Lost

A great way to keep yourself from sliding into what-the-hell eating mode when your weight loss plateaus: Use dumbbells that correspond to the number of pounds you've already dropped. You can't possibly forget how far you've come when you're straining to complete three sets of triceps kickbacks with a 10-pound weight. Feel how much you're struggling to lift? That used to be on your butt!

6 -- Call On Your Inner Cheapskate

You don't blow off the dentist, even though having your teeth drilled is about the most un-fun thing you can imagine. Why? Because you'll get charged whether you show or not. Consider buying a package of personal training sessions and scheduling all your appointments now. Ditto with yoga or dance classes: Buy a bunch in advance and sign up at the same time. Who would throw away workouts that are already paid for?

7 -- Become A Class Regular

Join a group exercise class and make friends with your fellow regulars. Seeing your pals will inspire you to attend even when you feel like playing hooky. The guilt factor--always highly motivating--can help here too. After all, in a place where everybody knows your name, they'll also know when you've missed a workout.

8 -- Get Rubbed

A new study from Ohio State University shows that women who accept their bodies are more likely to have better eating habits. And decadent as it may sound, getting a massage can help with that. "Allowing themselves to be touched by another person--even when they aren't at their ideal weight--can help women become more comfortable with their bodies," says Mitch Klein, a licensed massage therapist in New York City.

9 -- Face Your Reflection

When you feel fat you probably shun mirrors. Turns out you should do the opposite. A study in the International Journal of Eating Disorders found that mirror-exposure therapy--staring at your bod in the mirror and stifling the usual criticisms of your thighs--can improve body image, which can help keep you committed to healthy eating. Try it: Speak to your reflection without using any negatively charged words. For example, instead of "I have a huge butt," say, "My waist looks smaller thanks to my curves." :)

10 -- Chart Your Progress

Weight loss is serious business. Treat it that way. Weigh yourself every morning--a study in the Annals of Behavior Medicine shows that people who do daily weigh-ins are more successful losers--and write the number down. If you're even vaguely computer savvy, it's a snap to create a chart with a fever line that shows the pounds dropping away over time. When you get discouraged--say, you haven't lost a pound in a week--seeing your long-term progress will boost your motivation.

11 -- Score Some Free Stuff

There's no motivation like saving money. And since insurance providers want you to stay healthy so you don't develop expensive diseases like diabetes, some offer perks that make getting fit easier. Highmark Blue Cross Blue Shield, for example, gives its members discounts to certain gyms and free consultations with a dietitian. Check with your provider.

12 -- Anti-Boredom Workout... that burns 400 calories

Your workout will fly by if you switch up the machines you use!
To get the best results, pay attention to your rate of perceived exertion (RPE), or how hard you're working on a scale of 1 to 10.

Bike

Minutes	What To Do	RPE
0:00-5:00	Warm up gradually	5
5:00-7:00	Pedal steadily at about 85 rpm (level 7-10)	5-7
7:00-8:00	Speed up to 100 rpm (level 7-10)	7-9
8:00-14:00	Repeat minutes 5 to 8 twice more, going 2 minutes moderate and 1 minute fast	5-9
14:00-15:00	Recover for 1 minute	5

Elliptical

Minutes	What To Do	RPE
15:00-18:00	Move at a moderate level (level 6-9)	5-7
18:00-20:00	Increase setting (level 14-16)	7-9
20:00-25:00	Repeat minutes 15 to 20, gradually slowing in last 30 seconds to a moderate intensity	5

Treadmill

Minutes	What To Do	RPE
25:00-27:00	Walk briskly or jog (3.5 or 5.8 mph)	5-7
27:00-29:00	Run at a quicker pace (5.8 - 7.0 mph)	7-9
29:00-33:00	Repeat minutes 25-29	5-9
33:00-35:00	Walk briskly or jog (3.5 or 5.8 mph)	5-7
35:00-40:00	Cool down (3.0 - 4.5 mph)	4

Have a great weekend!!! HAPPY MOTHER'S DAY!

10 Healthiest Foods on the Planet

The 10 Healthiest Foods on the Planet

These 10 superfoods are proven, expert-beloved disease fighters and energy boosters. Add them to your meals and get on the fast track to a super-healthy body.

(1) Lemons

Why They're Healthy:

-- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.

-- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip:

Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.

(2) Broccoli

Why It's Healthy:

-- One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients.

-- The same serving also helps stave off numerous cancers.

Quick Tip:

Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)

(3) Dark Chocolate

Why It's Healthy:

-- Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.

-- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.

Quick Tip:

A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.

(4) Potatoes

Why They're Healthy:

-- One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup of spinach or broccoli.

-- One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Quick Tip:

Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

(5) Salmon

Why It's Healthy:

-- A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.

-- A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.

Quick Tip:

Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

(6) Walnuts

Why They're Healthy:

-- Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.

-- Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).

Quick Tip:

Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

(7) Avocados

Why They're Healthy:

-- Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.

-- One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Quick Tip:

Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.

(8) Garlic

Why It's Healthy:

-- Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E-coli.

-- Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Quick Tip:

Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

(9) Spinach

Why It's Healthy:

-- Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

-- Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip:

Spinach is a healthy -- and flavorless -- addition to any smoothie. You won't taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.

(10) Beans

Why They're Healthy:

-- Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

-- That same habit may also reduce your risk of breast cancer.

Quick Tip:

The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

Superfoods for a Super Body

There are lots of foods that are good for you. But these 10 superfoods go beyond a simple vitamin dose here or a nutrient-drenched nibble there.

Recipe:

Lemon Butter Salmon & Broccoli Penne

Ingredients

• 4 ounces salmon
• 3 ounces dry whole-grain penne pasta
• 1 1/2 cups frozen broccoli florets
• 1 tbsp. butter, melted
• 4 tbsp. low-sodium vegetable broth or water
• 1 lemon, zested and juiced
• 1 garlic clove, minced

Directions

Make it: Broil or grill salmon for about 8 minutes per inch of thickness. Cook pasta according to package directions. Heat broccoli in microwave until warm, about 4 minutes. Whisk together melted butter, broth or water, lemon zest and juice, and garlic. Toss penne with broccoli and place cooked salmon on top. Drizzle lemon-butter sauce over all.

Nutrition facts per serving:

• Calories 547
• Total Fat (g) 21
• Saturated Fat (g) 9
• Carbohydrate (g) 53
• Fiber (g) 8
• Protein (g) 36

Want to get your runs in while on vacation, no problemo......

Running Route Maps Worldwide

http://www.run.com/

Have a GREAT week!!! :)

Breakfast IMPORTANT for Fat Burning

Skimping on breakfast is like arguing with a cop; there's absolutely nothing good that can come out of it. Without that first meal, you're operating on reserves, putting your body in a pseudo-starvation mode that tells your body's metabolism to slow down to protect you.

Breakfast important for fat burning!!!

Recent research shows that a morning meal that's 400 to 500 calories helps you feel full and may make it easier to stick to your healthy eating. The secret ingredient: approximately 200 calories of lean protein, like eggs. "In this study, people who ate extra protein in the a.m. felt more satisfied," says study author Heather Leidy, PhD, an assistant professor of dietetics and nutrition at the University of Kansas Medical Center in Kansas City.
"Protein keeps you fuller longer than carbs, so eating it for breakfast helps you cut calories all day." Taking time for breakfast is one of the smartest things you can do for your health.

Women who eat it every day are not only at a healthier weight, but they also have lower cholesterol levels and less risk for type 2 diabetes than those who skip it, research shows. That's because breakfast foods tend to be high in health-boosting nutrients like fiber.
Not the morning-meal type? "A lot of people don't have time for it, but they pay the price by overeating later," says Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center. "It's crucial to have something healthy!"

If you think about it, your body has been in a fast for anywhere from 8-10 hours! That is a long time for your body to go without food.

The most common phrases: “I am not hungry”, “I just forget”, or “I don’t have time”. The reason you are not feeling hungry is because your metabolism has slowed down. If you make breakfast a more regular thing, you will wake up feeling hungry! Set a reminder on your phone or put up a sticky in your kitchen until you make it a habit. If you are short on time, choose something quick and easy.

What is metabolism and why would we want it to be working?
Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, cleaning etc… your body is constantly burning calories to keep you going, and this is what we want to have happen to reach our fat loss goals. When we burn calories, our body looks to food to fuel itself and without proper nutrients, it will begin to eat away at our muscle instead of our fat.

By adding breakfast in the morning, we are giving our bodies a jump start to fat burning and helping it to maintain the muscle we already have. This in turn helps us to burn more calories throughout the day. And isn’t that what we all really want? Of course we do!

Why is breakfast the most important meal of the day?

http://www.mayoclinic.com/health/food-and-nutrition/AN01119

Wake Up Your Morning Appetite

Nearly one in five women skips breakfast, according to surveys. Try these tips from Susan Bowerman, RD, a nutritionist at California State Polytechnic University in San Luis Obispo, to break your no-nosh habit.

• Divide and conquer. Start with something small, like yogurt, and eat a handful of almonds an hour or two later.
• Make a fast break. When you're in a rush, grab a piece of string cheese for a dose of protein and some fruit for fiber and vitamins.
• Treat yourself. Trade breakfast-prep duties with your partner to make it less of a chore.
• Put it off. "If you just can't eat first thing, have an energy bar mid morning for fuel," Bowerman says. "Otherwise, you may overeat at lunch."

Good Breakfast Ideas....

EGGS -- 2 whole eggs, 2 egg whites, some veggies (use things such as spinach, red peppers, green peppers, broccoli, zucchini, squash, or black beans), and either cheddar cheese or feta cheese. You can also make fritattas, hard boiled eggs, or add a tortilla to the mix!!

Oatmeal is another great staple for breakfast. I usually add some fresh strawberries or blueberries, soy milk and some protein powder.

If you like cottage cheese, add some fruit and/or yogurt! Yumm…this one is delicious and quick!

A lot of people like to have their cereal in the morning. That is fine as long as you are choosing cereals that are low in sugar and high in fiber. Kashi has a great variety of high fiber cereal, but just make sure to choose the ones lower in sugar. All Bran is also another good, high fiber cereal. Add some soy milk or skim milk and some fruit! To get in your protein, add a protein shake on the side, or protein powder to the milk. If you don’t have protein powder, just scramble up a couple eggs to get your protein!

The "I don't want to eat before I work out" excuse...

Whip up this filling smoothie or grab a similar one at a juice joint. Save the nuts for a post-workout snack that has extra protein and some healthy fat.

Ingredients

• 6 ounces low-fat vanilla yogurt
  
• 1 scoop whey protein powder
  
• 1/2 cup berries

• 1 ounce of nuts for after workout
  

Total Calories: 439

Santa Fe Egg Scramble

Ingredients

• 1 egg plus 2 egg whites
• 2 tablespoons canned green chilies, dried
• 2 tablespoons cheddar cheese
• 1 whole wheat tortilla, heated
• 1/2 grapefruit

Make it: In a pan over medium heat, scramble eggs, chilies, and cheese together. Once cooked, place egg mixture in tortilla and fold. Eat with grapefruit.

Citrus Smoothie

Ingredients

• 1 cup nonfat plain yogurt
• 1/2 cup of ice
• 1/2 banana
• 2 tablespoons quick-cooking oats
• 2 tablespoons honey
• 1 tablespoon orange juice concentrate
• 1 teaspoon grated orange zest
• 1/2 cup skim milk
• 2 large fresh strawberries, thinly sliced

Make it: Blend all ingredients except strawberries in a blender or food processor until smooth. Top with berries and serve.

The skinny:

466 calories per serving, 5 g fat (2.7 g saturated), 90.9 g carbs, 4.4 g fiber, 20.1 g protein

Have an AWESOME, healthy week!!! and EAT BREAKFAST :)

when to workout if you are sick??? new cardio!

When it's healthy to skip your workout--

Exercise won't make your cramps worse, but it could increase your bounce-back time from a cold. Robert Mazzeo, Ph.D., a professor of integrative physiology at the University of Colorado at Boulder, weighs in on when to sit it out and when to get moving.

* If you have the sniffles...dial down the intensity - "You have less energy when you're fighting a bug." Work at an easier level; walk instead of run, shorten the length of your usual cardio routine, and decrease the sets or reps of your strength-training exercises.
* When you're congested and achy...take a day off - "Your body is already working overtime to help you recover. Overexerting yourself with exercise will just make it tougher to get better."
* If you have the worst cramps ever...work out - "Any activity that improves blood flow to the pelvic region can help ease the pain." Try yoga, walking, or biking, or hop on the elliptical.
* When you're exhausted...rest up - "If you're sleep-deprived, exercise may increase the production of stress hormones that suppress your immune system." Push hard tomorrow instead.

Tired of the same ho-hum cardio routine?

Interval training
Interval training essentially means alternating high and low intensity in measured spurts of exercise. The goal is to get your heart rate up, up, up, then briefly bring it down so your body can recover before you raise it again. This type of training lets you burn more calories in less time and more effectively boosts your aerobic capacity. Since you'll be pushing your body hard during the high-intensity spurts, the low-intensity "recovery" periods are essential. Use the Rate of Perceived Exertion (RPE) chart to gauge how hard you're working. If you feel like you can't complete an interval at the suggested RPE, take the intensity down a notch.

Total workout time
40 min.
Warm-up
5 min. at RPE 4-5
Workout
1 min. at RPE 7-8 followed by 4-min. "recovery" at RPE 3-5
1 min. at RPE 7-8 followed by 3-min. "recovery" at RPE 3-5
30 seconds at RPE 8-9 followed by 90-second "recovery" at RPE 3-5 (repeat for a total of 6 times)
1 min. at RPE 7-8 followed by 3-min. "recovery" at RPE 3-5
1 min. at RPE 7-8 followed by 4-min. "recovery" at RPE 3-5
Cool-down
5 min. at RPE 2-3

Rate of Perceived Exertion CHART

RPE 1-2: Very easy; you can converse with no effort.

RPE 3: Easy; you can converse with almost no effort.

RPE 4: Moderately easy; you can converse comfortably with little effort.

RPE 5: Moderate; conversation requires some effort.

RPE 6: Moderately hard; conversation requires quite a bit of effort.

RPE 7: Difficult; conversation requires a lot of effort.

RPE 8: Very difficult; conversation requires maximum effort.

RPE 9-10: Peak effort; no-talking zone.

Black Bean Tostada Burgers

Serves: 4

Prep Time: 25 minutes

Cook Time: 32 minutes

Nutrition Score per serving: (1 burger, 2 tortillas, ¼ cup salsa, ¼ avocado): 348 calories, 10 g fat (25% of calories),
1 g saturated fat, 56 g carbs, 11 g protein, 13 g fiber, 77 mg calcium, 3 mg iron, 317 mg sodium

You can substitute a store-bought chunky salsa for the pico de gallo.

Ingredients

For The Pico de Gallo
1 large beefsteak tomato, seeded
and chopped (about ¾ cup)
¼ cup finely chopped red onion
1 to 2 jalapeños, seeded and finely chopped (about ¼ cup)
1 tablespoon lime juice
1 teaspoon extra-virgin olive oil
2 tablespoons chopped fresh cilantro
Kosher salt and freshly ground black pepper to taste

For The Burgers
1 15.5-ounce can low-sodium black beans

Cooking Spray
1/3 cup finely chopped red onion
3 cloves garlic, minced
¼ cup panko (Japanese bread crumbs), preferably whole-wheat
½ teaspoon ground cumin
½ teaspoon dried oregano
¼ teaspoon kosher salt
Freshly ground black pepper to taste
8 small (6-inch) corn tortillas
1 large California avocado, peeled and sliced

-----------------------------------------

Directions

To make the pico de gallo, combine tomato, onion, jalapeños, lime juice, olive oil, cilantro, salt, and pepper in a medium bowl. Stir, cover, and set aside at room temperature for up to 30 minutes, or refrigerate for up to 3 hours to allow flavors to blend.

To make the burgers, rinse black beans in a colander and set aside. Meanwhile, coat a medium skillet with cooking spray and heat to medium-low. Add red onion and cook, stirring occasionally, about 5 minutes, or until soft. Add garlic and cook, stirring constantly, 2 minutes more.

In a large bowl, combine black beans, onion mixture, panko, cumin, oregano, salt, and pepper. Mash, allowing some chunks to remain. Form bean mixture into four patties about 3 inches wide and half an inch thick.

Divide tortillas into two stacks of four and wrap each stack loosely with foil. Place burgers and tortilla packets on a lightly oiled grill and cook for 4 minutes. Flip burgers and packets and cook for 3 minutes more, or until burgers are lightly browned. To serve, arrange two tortillas on each of four plates. Top with a burger, salsa, and avocado slices and serve.

ENJOY!!! :)

Eat to Beat Stress!

Cheers to a healthy and happy 2009! :)

Eat to Beat Stress

Nine foods that will keep you calm.

Forget everything you've heard about stress-eating being a bad thing. If you put the right foods in your pie hole (i.e., not pie), noshing when your nerves are jangling can actually calm you down. And that's great news, because the last thing you need is more stress, which over time can increase your risk of high blood pressure, heart disease, and obesity -- and freaking out. :)

Almonds, Pistachios & Walnuts

When all hell breaks loose, reach for a handful of almonds. They're bursting with vitamin E, an antioxidant that bolsters the immune system. Almonds also contain B vitamins, which may help your body hold up during seriously unpleasant events (like getting a year's membership to Match.com as a present). About a quarter cup every day is all you need. Another easy way to get a fix is to switch from traditional PB to almond butter on high-tension days. (All Natural Barney Butter Almond Butter)

Sick of almonds? Shell pistachios or crack walnuts. Both will help keep your heart from racing when things heat up. "We experience immediate cardiovascular responses to stress because of the 'fight or flight' response," says Sheila G. West, M.D., associate professor of bio-behavioral health at Penn State. When stress strikes, the hormone adrenaline raises blood pressure to boost energy -- so you're prepared to run like hell if you need to. But because we seldom need to fight or flee (dodging your annoying aunt doesn't count), it's better to blunt the strain on your heart. A 2007 Penn State study led by Dr. West found that eating one and a half ounces (about a handful) of pistachios a day lowers blood pressure so your heart doesn't have to work overtime. Walnuts have also been found to lower blood pressure, both at rest and under stress, West says. Add about an ounce to salads, cereal, or oatmeal.

Avocados

The next time stress has you hankering for a high-fat, creamy treat, skip the ice cream and try some homemade guacamole -- the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonders' double whammy of monounsaturated fat and potassium can lower blood pressure. One of the best ways to reduce high blood pressure, according to the National Heart, Lung, and Blood Institute, is to get enough potassium -- and just half an avocado offers 487 milligrams, more than you'll get from a medium-size banana. To whip up your own avocado salad dressing, puree a medium avocado with 2 tablespoons of lemon juice and a dash of cayenne.

Skim Milk

Science backs up the old warm-milk remedy for insomnia and restlessness. Turns out calcium can reduce muscle spasms and soothe tension, says Mary Dallman, Ph.D., professor of physiology at the University of California, San Francisco. A glass of moo juice (preferably skim or 1 percent) may also reduce stressful PMS symptoms such as mood swings, anxiety, and irritability. According to a 2005 study from the Archives of Internal Medicine, women who drank four or more servings of low-fat or skim milk per day had a 46 percent lower risk of pre-period misery than women who had no more than one serving per week. soothe stress and can counteract the damage that chronic pressure does to your bod. Stock up on the lot of them so that when the tension rises you can eat instead of freak.

Oatmeal

Carbohydrates make the brain produce more serotonin, the same relaxing brain chemical released when you eat dark chocolate. The more slowly your body absorbs carbs, the more steadily serotonin flows, according to Judith Wurtman, Ph.D., a former MIT research scientist and co-author of The Serotonin Power Diet. The result: a less-likely-to-snap you. Because thick, hearty oatmeal is high in fiber, few things take longer for your stomach to digest, says Elizabeth Somer, M.A., R.D., author of Food & Mood. Wurtman also recommends topping it with a swirl of jam for a quicker release of serotonin. When you know it's going to be a doozy of a day, avoid heavily processed varieties (e.g., the sugary kind that come in packets meant for the microwave), which are digested more quickly, and take the time to make thick-cut old-fashioned oats, like McCann's Original Steel-Cut Irish Oatmeal (Trader Joes also has a microwave/hot water version). But if two minutes for breakfast is all you have, you can still do your mood a favor by opting for instant oatmeal over Cocoa Puffs.

Oranges

Fretting over a job interview or presentation at work? Pour yourself a glass of Florida's famous juice or peel yourself an orange. The magic nutrient here is vitamin C. In a study in Psychopharmacology, German researchers subjected 120 people to a public-speaking task plus a series of math problems. Those who took 3,000 milligrams of vitamin C reported that they felt less stressed, and their blood pressure and levels of cortisol (a stress hormone) returned to normal faster. "Vitamin C is also a well-known immune system booster," says Amy Jamieson-Petonic, R.D., a spokesperson for the American Dietetic Association.

Salmon

Stress hormones have an archenemy: omega-3 fatty acids. A 2003 study from Diabetes & Metabolism found that a diet rich in omega-3 fatty acids kept cortisol and adrenaline from geysering. Omega-3 fatty acids also protect against heart disease, according to a 2002 study in the Journal of the American Medical Association. "Eat a three-ounce serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna, at least twice a week," Jamieson-Petonic says. Not a fish eater? For another omega-3 punch, buy foods fortified with DHA (you'll find this particular fatty acid in eggs, yogurt, milk, and soy products); but don't go out of your way for products that boast booming levels of ALA, another fatty acid, which may not work as well.

Spinach

Magnesium was made to calm holiday insanity. First, the mineral can help lower your stress levels, keeping your body in a state of relative ease as you kick off yet another round of small talk at the company party. Not getting enough magnesium may trigger migraine headaches and make you feel fatigued. (And almost seven out of 10 of us don't get enough of the stuff. No wonder we're cranky.) Just one cup of spinach provides 40 percent of your daily value -- so try subbing it for lettuce on sandwiches and salads. (And now you have an excuse to indulge in the spinach dip!)


Have a fantastic day! :)

Eating Out -- healthy restaurants & food info

Hi All!

I just came across this old email of great and helpful websites and had to share them! Please take a look! :)

Eating out at different restaurants has become so common in most people's daily lives. According to the National Restaurant Association, Americans eat out an average of four to five times per week. Back in the day, eating out was a treat and an indulgence. You could get the creamy or the fried or the dessert, or burger and fries every time you went out because it was only a few times per month. But when you are eating out five or more times per week, you cannot indulge every time you go out or your waistline will pay for it as well as your health!
We all go out to eat for different reasons whether it be time, money, or energy, etc.....

Basically we need to pay attention to what we are putting into our bodies especially when we are going out.
Here are a few great websites that will totally help you learn what you are "really" putting into your body.

Here are some resources for you. Check out www.healthydiningfinder.com The National Restaurant Association (NRA) supports the site and encourages it's members to participate. The site was created with partial funding from the Centers for Disease Prevention (CDC)
This website is free and it gives detailed nutrition information on featured menu items that fit their nutrition criteria. You may find the nutrition info for dishes on this website that you cannot even find at the restaurant's own website! In addition, the website offers tips on how to make the dish even healthier with the "Special Request" advice.
Healthy dining finder... Put in your area code and how much you want to spend, and it will bring up every restaurant in a 20 mile radius. Look at their nutrition facts and it will tell you exactly what to order.
http://www.healthydiningfinder.com/site/diners/findrestaurants/index.php

This one you can find almost anything you eat and see what it's made with.
The calorie king... It basically has any food/restaurant you can think of and tells you how much fat, calories, sugar, protein, all nutrition information you should know about the food your putting into your body!
http://www.calorieking.com/foods/

Obviously we all need to go out and have food we crave and love, but there are ways to still go out on a regular basis and eat smart.

Here's to health!!!! :)