Jenny's 100 Calorie Peanut Butter Brownie

I know it has been forever since i have posted. As many of you know my downfall is SWEETS! Oh how I LOVE them. I found a great 75% organic brownie at Hannaford Grocery Store and it has 7 grams of fiber, 4 grams of protein, no trans fat and no hydrogenated oils and it TASTES GOOD! It does have 11 grams of sugar. I mean for 100calories and all that fiber and protein in a desset - yum!

Here is a photo of the wrapper. I haven't seen them anywhere else yet.

Enjoy!

Aspartame - What you don't know WILL HURT YOU

Oh my gosh! Now I really need to quit! I am going to commit to not having any diet sodas for 60 days and see how i feel. Wait till you read this - amazing! I found this article at:

http://www.mercola.com/article/aspartame/dangers.htm

Aspartame is, by far, the most dangerous substance on the market that is added to foods.

Aspartame is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. It was discovered by accident in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug.

Aspartame was approved for dry goods in 1981 and for carbonated beverages in 1983. It was originally approved for dry goods on July 26, 1974, but objections filed by neuroscience researcher Dr John W. Olney and Consumer attorney James Turner in August 1974 as well as investigations of G.D. Searle's research practices caused the U.S. Food and Drug Administration (FDA) to put approval of aspartame on hold (December 5, 1974). In 1985, Monsanto purchased G.D. Searle and made Searle Pharmaceuticals and The NutraSweet Company separate subsidiaries.

Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death.(1) A few of the 90 different documented symptoms listed in the report as being caused by aspartame include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.

According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting of aspartame: (2) Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, parkinson's disease, alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes.

Aspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol. The book "Prescription for Nutritional Healing," by James and Phyllis Balch, lists aspartame under the category of "chemical poison." As you shall see, that is exactly what it is.

How Aspartate (and Glutamate) Cause Damage

Aspartate and glutamate act as neurotransmitters in the brain by facilitating the transmission of information from neuron to neuron. Too much aspartate or glutamate in the brain kills certain neurons by allowing the influx of too much calcium into the cells. This influx triggers excessive amounts of free radicals, which kill the cells. The neural cell damage that can be caused by excessive aspartate and glutamate is why they are referred to as "excitotoxins." They "excite" or stimulate the neural cells to death.

Aspartic acid is an amino acid. Taken in its free form (unbound to proteins) it significantly raises the blood plasma level of aspartate and glutamate. The excess aspartate and glutamate in the blood plasma shortly after ingesting aspartame or products with free glutamic acid (glutamate precursor) leads to a high level of those neurotransmitters in certain areas of the brain.

The blood brain barrier (BBB), which normally protects the brain from excess glutamate and aspartate as well as toxins, 1) is not fully developed during childhood, 2) does not fully protect all areas of the brain, 3) is damaged by numerous chronic and acute conditions, and 4) allows seepage of excess glutamate and aspartate into the brain even when intact.

The excess glutamate and aspartate slowly begin to destroy neurons. The large majority (75 percent or more) of neural cells in a particular area of the brain are killed before any clinical symptoms of a chronic illness are noticed. A few of the many chronic illnesses that have been shown to be contributed to by long-term exposure to excitatory amino acid damage include:

Multiple sclerosis (MS)
ALS
Memory loss
Hormonal problems
Hearing loss
Epilepsy
Alzheimer's disease
Parkinson's disease
Hypoglycemia
AIDS
Dementia
Brain lesions
Neuroendocrine disorders

The risk to infants, children, pregnant women, the elderly and persons with certain chronic health problems from excitotoxins are great. Even the Federation of American Societies for Experimental Biology (FASEB), which usually understates problems and mimics the FDA party-line, recently stated in a review that:

Aspartic acid from aspartame has the same deleterious effects on the body as glutamic acid.

The exact mechanism of acute reactions to excess free glutamate and aspartate is currently being debated. As reported to the FDA, those reactions include:

Headaches/migraines
Nausea
Abdominal pains
Fatigue (blocks sufficient glucose entry into brain)
Sleep problems
Vision problems
Anxiety attacks
Depression
Asthma/chest tightness.

One common complaint of persons suffering from the effect of aspartame is memory loss. Ironically, in 1987, G.D. Searle, the manufacturer of aspartame, undertook a search for a drug to combat memory loss caused by excitatory amino acid damage. Blaylock is one of many scientists and physicians who are concerned about excitatory amino acid damage caused by ingestion of aspartame and MSG.

A few of the many experts who have spoken out against the damage being caused by aspartate and glutamate include Adrienne Samuels, Ph.D., an experimental psychologist specializing in research design. Another is Olney, a professor in the department of psychiatry, School of Medicine, Washington University, a neuroscientist and researcher, and one of the world's foremost authorities on excitotoxins. (He informed Searle in 1971 that aspartic acid caused holes in the brains of mice.)

One account of a case of extremely high phenylalanine levels caused by aspartame was recently published the "Wednesday Journal" in an article titled "An Aspartame Nightmare." John Cook began drinking six to eight diet drinks every day. His symptoms started out as memory loss and frequent headaches. He began to crave more aspartame-sweetened drinks. His condition deteriorated so much that he experienced wide mood swings and violent rages. Even though he did not suffer from PKU, a blood test revealed a phenylalanine level of 80 mg/dl. He also showed abnormal brain function and brain damage. After he kicked his aspartame habit, his symptoms improved dramatically.(8)

As Blaylock points out in his book, early studies measuring phenylalanine buildup in the brain were flawed. Investigators who measured specific brain regions and not the average throughout the brain notice significant rises in phenylalanine levels. Specifically the hypothalamus, medulla oblongata, and corpus striatum areas of the brain had the largest increases in phenylalanine. Blaylock goes on to point out that excessive buildup of phenylalanine in the brain can cause schizophrenia or make one more susceptible to seizures.

Therefore, long-term, excessive use of aspartame may provid a boost to sales of seratonin reuptake inhibitors such as Prozac and drugs to control schizophrenia and seizures.

Methanol (aka wood alcohol/poison) (10 percent of aspartame)

Methanol/wood alcohol is a deadly poison. Some people may remember methanol as the poison that has caused some "skid row" alcoholics to end up blind or dead. Methanol is gradually released in the small intestine when the methyl group of aspartame encounter the enzyme chymotrypsin.

The absorption of methanol into the body is sped up considerably when free methanol is ingested. Free methanol is created from aspartame when it is heated to above 86 Fahrenheit (30 Centigrade). This would occur when aspartame-containing product is improperly stored or when it is heated (e.g., as part of a "food" product such as Jello).

Methanol breaks down into formic acid and formaldehyde in the body. Formaldehyde is a deadly neurotoxin. An EPA assessment of methanol states that methanol "is considered a cumulative poison due to the low rate of excretion once it is absorbed. In the body, methanol is oxidized to formaldehyde and formic acid; both of these metabolites are toxic." They recommend a limit of consumption of 7.8 mg/day. A one-liter (approx. 1 quart) aspartame-sweetened beverage contains about 56 mg of methanol. Heavy users of aspartame-containing products consume as much as 250 mg of methanol daily or 32 times the EPA limit.

Symptoms from methanol poisoning include headaches, ear buzzing, dizziness, nausea, gastrointestinal disturbances, weakness, vertigo, chills, memory lapses, numbness and shooting pains in the extremities, behavioral disturbances, and neuritis. The most well known problems from methanol poisoning are vision problems including misty vision, progressive contraction of visual fields, blurring of vision, obscuration of vision, retinal damage, and blindness. Formaldehyde is a known carcinogen, causes retinal damage, interferes with DNA replication and causes birth defects.(10)

He was so concerned about the unresolved safety issues that he filed suit with the FDA requesting a hearing to address these issues. He asked the FDA to "slow down on this soft drink issue long enough to answer some of the important questions. It's not fair that you are leaving the full burden of proof on the few of us who are concerned and have such limited resources. You must remember that you are the American public's last defense. Once you allow usage (of aspartame) there is literally nothing I or my colleagues can do to reverse the course. Aspartame will then join saccharin, the sulfiting agents, and God knows how many other questionable compounds enjoined to insult the human constitution with governmental approval."(10) Shortly thereafter, the Commissioner of the FDA, Arthur Hull Hayes, Jr., approved the use of aspartame in carbonated beverages, he then left for a position with G.D. Searle's public relations firm.

It has been pointed out that some fruit juices and alcoholic beverages contain small amounts of methanol. It is important to remember, however, that methanol never appears alone. In every case, ethanol is present, usually in much higher amounts. Ethanol is an antidote for methanol toxicity in humans.

The troops of Desert Storm were "treated" to large amounts of aspartame-sweetened beverages, which had been heated to over 86 degrees F in the Saudi Arabian sun. Many of them returned home with numerous disorders similar to what has been seen in persons who have been chemically poisoned by formaldehyde. The free methanol in the beverages may have been a contributing factor in these illnesses. Other breakdown products of aspartame such as DKP (discussed below) may also have been a factor.

In a 1993 act that can only be described as "unconscionable," the FDA approved aspartame as an ingredient in numerous food items that would always be heated to above 86 degree F (30 degree C).

Here is another article I found interesting.

"Just For The Taste of It"
What is Aspertame and it's history?
Aspertame is a component in common artificial sweetners that was accidentally discovered by James Schlatter in 1965 while he in the process of recrystalling aspartame from ethanol spilled some of the mixture onto the outside of a flask which transferred to his fingers. He later licked his fingers discovering the very strong sweet taste and determining this was more than likely the effect from the Aspartame. Believing that the dipetide aspartame was not likely toxic, he consumed a bit and discovered it indeed was the sweet taste he previously tasted.

"Don't Worry There's No Sugar"
Methanol/wood alchohol is a deadly poison and makes up 10% of the component in Aspertame. Methanol is gradually released in the small intestine when the methyl group of aspartame encounter the enzyme chymotrypsin.
The absorption of methanol into the body is sped up a great deal when free methanol is ingested. Free methanol is created from aspartame when it is heated to above 86 degrees Fahrenheit. This happens when aspartame-containing products is improperly stored orwhen heated (for instance as part of food a food product such as Jello.

It then breaks down into Formic Acid (found in Fire Ants) and Formaldehyde (commonly used to embalm corpses) in the body. Formaldehyde is a deadly neurotoxin. The EPA has assessed that methanol "is considered a cumulative poison due to the low rate of excretion once it is absorbed. In the body, methanol is oxidized to formaldehyde and formic acid; both of these metabolities are toxic."

This chemical sweetner can be found in many sugar-less substituted products that most of us consume on a daily basis, for instance nutra-sweet, diet coke, Jello products, splenda, lemonade beverages, chewing gums, popsicles, candy and over 5,000 other products.

"Just what the doctor ordered"
Most alarming is that aspertame alone finds a home in many non-food substances that we take into or on our bodies.

Dimetapp
Equate Chewable vitamin animal shaped tablets (with Iron)
Health Balance Childrens Chewable Multivitamin
Zoo Chews Animal-Shaped Chewable Multivitamin
Sugar Free Metamucil
Mylanta Natural Fiber Supplement, Sugar Free
Centrum, Jr Vitamins
Childrens Tylenol acetominophen Grape flavored Chewable Tablets
Junior Strength Tylenol acetaminophen (fruit flavored Chewable tablets; Grape flavored)
Pediacare Cold-Allergy Tablets for ages 6-12
Pediacare Childrens Cold Relief Tablets
Tylenol Cold and Flu (Hot Medication)
Tylenol Cold and Flu No Drowsiness Formula (Hot Medication)
Childrens chewable Co-Tylenol

Aspartame is banned in all childrens products in the European Common Market Why not here in the United STates? Are our children NOT worth being protected over pharmaceutical profits?

For gawds sake Even India has banned coke and pepsi!

The sad truth, ladies, is that once again the FDA, our government officials and of course the behemoth pharmaceutical companies have let us down. Their interest lie in lining the their own pockets and keeping their strangehold on power.

While the masses are purchasing these poisonous products they are taking trips to bermuda and keeping THEIR families safe. Now it's time for us to look out for OUR families and speak with our pocketbooks.

Now that you know some of the FACTS, here's what you can do to protect yourself and your family:

1. Take the 60-day No Aspartame Test (and see for yourself if there is a difference in your health)
2. Tell your doctor and all of your friends!
3. Return ALL Asparcidal food to the store. Tell them you have no wish to be poisoned.Anything with Monsanto's NutraSweet, Equal, Spoonful, Benevia, NatraTaste or the word Aspartame on the package.

Life Tastes Good. I don't think it's "Life" their selling.

And Yet another Article (http://www.mercola.com/article/aspartame/hidden_dangers.htm)

Aspartame's Hidden Dangers

If a product is approved by the Food and Drug Administration (FDA) and composed of natural ingredients, would you assume it is safe to consume?

If the same product is an artificial sweetener, would you assume it helps control your weight?

Millions of people use aspartame, the artificial sweetener known as NutraSweet™, with these assumptions in mind.

Aspartame can be found in thousands of products such as:

instant breakfasts
breath mints
cereals
sugar-free chewing gum
cocoa mixes
coffee beverages
frozen desserts
gelatin desserts
juice beverages
laxatives
multivitamins
milk drinks
pharmaceuticals and supplements, including over-the-counter medicines
shake mixes
soft drinks
tabletop sweeteners
tea beverages
instant teas and coffees
topping mixes
wine coolers
yogurt

However, aspartame's tainted history of approval and potentially toxic ingredients cast serious doubt on the safety of this sugar substitute. Furthermore, aspartame may actually increase your appetite (Farber 52).

While the FDA approval may signal the green light for safe consumption, 85 percent of all complaints registered with the FDA are for adverse reactions to aspartame, including five reported deaths. A closer look at the unscientific studies, suspicious approval methods, and its harmful ingredients, reveal the hidden dangers of this artificial sweetener. In reality, aspartame poses a public health threat

Finding Inspiration In Your Biggest Temptations

Happy Monday!

I found this article on sparkpeople.com and wanted to share. Enjoy.

"How do I stop these cravings without giving in?" Does that sound like you? Not all temptations are bad, just as not all motivations are good. The secret to maintaining a healthy lifestyle in the long-term is finding a healthy balance without depriving yourself. How?

Finding Inspiration In Your Biggest Temptations
Change the Way You Look at Obstacles on Your Journey
-- By Stepfanie Romine, Staff Writer

Getting motivated and staying motivated can be difficult, and when temptations abound, it seems like the world is conspiring to keep you indoors, on the couch and stuck in your unhealthy life.

Instead of viewing temptations as roadblocks, think of them as motivators--the devil on your shoulder, if you will. Their presence in your life should be just what you need to keep you from losing momentum, standing still or taking a break from your healthy journey. If you stop, they'll get you; if you stay one step ahead, you'll always come out on top.

Temptations are like misunderstood Muses. They give you the chance to be creative while reaching your goals.

Temptation No. 1: Sleeping in or hitting the snooze alarm. Inspiration: Taking care of your body. Get your eight hours a night. If you're consistently sleeping through your alarm or hitting the snooze bar more than twice, consider changing your sleep schedule. Try to head to bed earlier--even just 15 or 30 minutes can make a difference. To help you stay healthy and manage your weight, you need adequate sleep. Sleep loss affects the levels of certain hormones, which can in turn affect your metabolic processes and adversely affect your health.

Temptation No. 2: Grabbing takeout or stopping at a drive-thru. Inspiration: Making smart choices. Ideally, you should drive by the drive-thru and cook healthful meals at home every night. However, not all takeout is created equal, and you can find some healthful options at chain restaurants and even your neighborhood deli. See this temptation as a challenge to be creative and bring home a healthful meal when you're in a hurry.

Plan ahead if you can, build a meal around vegetables and choose small portions to keep your takeout from taking away your self-control. Follow the same rules at a restaurant that you would at home: Choose whole grains when possible, fill half your plate with vegetables and fruit, and opt for lean cuts of meat and low-calorie preparations. Baked potatoes, side salads, fruit cups and milk are ubiquitous at fast food restaurants these days. See this as an opportunity to stare French fries in the face--and win!

Temptation No. 3: Grazing on junk food all night long. Inspiration: Getting to the root of a problem. Before you start chastising yourself for blowing your calorie budget after a good day of healthy, mindful eating, think about why you are snacking. Mindless munching is usually anything but. Are you thirsty? Many hunger pangs are actually just thirst in disguise. Drink a glass of water and wait 20 minutes. If your hunger subsides, you weren't really hungry after all. What did you eat for dinner? If you tried to save calories or reduce your carb intake by having a green salad or just a plate of veggies, it's no wonder you're hungry. Your body needs a bit of variety to stay happy. Protein takes longer to digest and helps keep you fuller longer. Toss some grilled chicken chunks, a small can of tuna or a half-cup of beans on your salad tomorrow night to give it some staying power. In the meantime, reach for a small servings of whole-grain crackers with a tablespoon of nut butter. The combo of fat, protein and carbs will tide you over until morning.

Are you stressed or upset about something? Instead of reaching for the chocolate bar or the chips, close your eyes and take a few deep breaths. Eating your feelings leaves you feeling worse than when you started. Go for a walk, get out of the kitchen, remove trigger foods from the house--whatever it takes. To get a handle on emotional eating, you first need to understand it. Once you know your food weaknesses, you'll be prepared to confront those evening cravings instead of surrendering to them.

Temptation No. 4: Vegging out on the couch. Inspiration: Taking time for you. You get home from work and gaze longingly at the sofa. You had a long day, and a bit of rest sounds much better than socializing or spending time with others. You just want to be alone with your feet up, mind empty and the TV on. Devote a chunk of time each week or each day to yourself. Maybe it's 15 minutes, or maybe it's two hours. Put yourself first as often as you need to. Instead of punishing yourself for being lazy, use this "me" time in a productive way. Do a crossword puzzle, read a book, watch a movie, call a friend, pick up knitting, or cuddle with your child or partner.

Anticipate this respite from the hustle and bustle of your life and plan for it. Watch your favorite TV show, paint your nails, ask your partner to give you a foot rub. Reward yourself for being motivated, sticking with your healthy lifestyle plan and working out regularly. A bit of time spent doing nothing can help carry you through the rest of your hectic and action-packed life.

Temptation No. 5: Skipping your workout. Inspiration: Changing up your workout. You know how great you feel when you finish a workout: refreshed, revived and rejuvenated. You feel strong, confident and happy. So why would you want to skip exercise? Quite often, the reason is boredom. Does your workout schedule run on repeat? Do you do the same thing at the same time and in the same place every day? Now that you've made fitness a part of your life, try shaking up your routine from time to time. Instead of walking laps around the park in your neighborhood, try taking a new route. Instead of doing the same-old pushups and crunches. If you belong to a gym, trade the Stairmaster for the elliptical or the treadmill for the stationary bike. Tired of your DVDs? Trade with a friend or head to the library. Take a new class: Zumba, cardio dance, Pilates, yoga or Spinning are fun ones to try. Ask a trainer at your gym or a fit friend for suggestions. Speaking of which, one of the best ways to shake up your workout is to enlist a friend to blast calories with you. You can catch up on each other's lives while you firm up. When temptations step in your path, don't cower. Confront them and enlist them as your allies. Soon you'll be stronger and more determined and will have traveled a little farther in your healthy living journey.

ATTITUDE

I read this on a fellow scrapbookers blog (Heather Meltzer) and i loved it! I wanted to share it with you. Sooooo true!

The longer I live, the more I realize the impact of attitude on my life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company, a church, a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you. We are in charge of our attitudes.

- Charles Swindell

Four Feet? Two Feet? No Feet?

This article was sent from Adrienne Norris who sends out info to hockey players and other athletes that participate in Mike Boyle's training camps. Her info is very informative. I thought i would share her take on Meat and Protein. Very interesting.

________________________________________________

What in the world does this title mean? The question really is, what meat is best to eat? This idea was given to me by one of my clients: the less feet your protein has, the better it is for you to consume. At first when I heard this it sounded right. Fish have no feet and are high in the best fats for you (omega-3's). Poultry has two feet, has few if any omega-3's, and has a higher amount saturated fats (bad fats) than fish. Meats such as beef and pork with 4 feet have more saturated fats than fish and poultry; some forms of beef have even been associated with cancer. Check out this TIME Magazine article (see below for article) for more details. In most cases, I would recommend going by this guideline: the less feet the better. But unfortunately, just as in life, the answer is not that simple. I would like to breakdown the good, the bad, and the ugly of the meat we choose to eat. In this Tip of the Week, I will run through the important information that should affect your daily dietary decisions. Stay tuned for next week's tip, which will give you some new and surprising insights on the food you are choosing, and some tools to make better decisions.

The Ugly
What is the worst meat for you to be eating? The absolute worst meat for anyone is processed deli meat of any kind. And yes, this does include going to the deli counter to get fresh sliced meat. If it is wrapped in plastic it has been processed. Processed meat contains a large amount of preservatives, salt, and other "natural" ingredients that are less than ideal nutrient sources. In addition, any type of altered meat, such as sausage and hot dogs, no matter what the packaging says, should still be avoided. Also, beef that is corn-fed lands on the list of ugly; if you took just a few minutes to read the TIME article above, you will understand why. If you choose to eat beef, you should only be having one to two servings of 6-8oz a week; but basically try to keep red meat intake to a minimum.

Why are these meats considered ugly? The problem with processed and preserved meats is that they increase oxidation in the body. Think of oxidation as rust inside your body. When you eat these foods you cause build up of rust in all of your body's cells. Eventually, rust will eat away whatever it touches and destroy the structure. On top of that, the additives used to preserve meat increase the bad (LDL) cholesterol in the body, decrease the good (HDL) cholesterol, cause inflammation of the arteries, and increase blood pressure. All of these factors require your heart to work harder to perform its daily functions. The bottom line is that these processed meats cause damage within the body and should be avoided at all costs.

What to do?
So as previously stated, an easy way to choose nutrient-dense food is to avoid processed meats. Next, as described in the TIME article, you can cut your chances of cancer significantly by cutting the amount of beef you eat each week. Even if you start with one to two ounces less than last week, you can start to improve your health. The best thing to do is to increase your intake of fruits and vegetables. These are loaded with natural antioxidants that can help reverse or slow the affects of processed meats. In addition, add fish to your weekly meal menu. Fish contain omega-3 fats, which help reduce inflammation of the arteries, increase HDL and decrease LDL cholesterol, and boost fat metabolism (helping to burn fat). Ultimately, the more fish you eat the better health you will have. When I am asked what supplements people should take, I keep it simple. If you are not eating enough fish, ideally two to three times per week, or are not eating enough fruits and veggies you should supplement with fish oil pills or a Greens Plus supplement. For the fish oil, you should be looking to get between 4-6 grams of EPA and DHA fish oil each day, this is the equivalent of 4-6 Flameout fish oil pills. The Greens Plus powder is excellent and mixes easily into a 12oz bottle of water. Other supplements can be overkill unless you have very specific goals.

Remember that it only takes small steps to change your ways. Start by decreasing your intake of deli meats, beef, or both, once a week. Add in fish or a fish oil supplement if you are not getting enough; some is better than none. And, as always, eat more fruits and veggies. As these habits become more ingrained you can continually make better choices.

TIME MAGAZINE ARTICLE

The Growing Case Against Red Meat

In more news that has steak lovers feeling deflated, a study published in this week's issue of the Archives of Internal Medicine finds that people who indulge in high amounts of red meat and processed meats, including steak, bacon, sausage and cold cuts, have an increased risk of death from cancer and heart disease. The findings add power to the growing push — by health officials, environmentalists and even some chefs — to cool America's love affair with meat.

The analysis of more than half a million Americans between the ages of 50 and 71 found that men in the highest quintile of red-meat consumption — those who ate about 5 oz. of red meat a day, roughly the equivalent of a small steak, according to lead author Rashmi Sinha — had a 31% higher risk of death over a 10-year period than men in the lowest-consumption quintile, who ate less than 1 oz. of red meat per day, or approximately three slices of corned beef. Men in the top fifth also had a 22% higher risk of dying of cancer and a 27% higher risk of dying of heart disease. In women, the figures were starker: women in the highest quintile of consumption had a 36% increase in death over a 10-year period compared with women who ate little red meat; eating lots of meat was associated with a 20% higher risk of dying of cancer and a 50% higher risk of dying of heart disease. (Read "A History of Beef, Times Two.")
The data for one of the largest analyses of meat consumption and mortality to date were first gathered for the National Institutes of Health and AARP Diet and Health Study in 1995. Researchers then tracked deaths for 10 years, until 2005, using the Social Security Administration Death Master File and the National Death Index, controlling for factors such as age, race, education, body-mass index and alcohol intake.

"Basically, the consumption of red and processed meat was associated with modest increases in mortality," says Sinha, a senior investigator at the National Cancer Institute's Division of Cancer Epidemiology and Genetics, who is careful to emphasize that the institute is a research organization and does not make health recommendations. She suggests, however, that the fat content of and heavy iron concentration in red and processed meats, along with high-temperature cooking methods that can lead to the development of carcinogens, may increase the risk for disease and death. In contrast, the study found that higher white-meat consumption was associated with a lower risk of death. (Read "Meat: Making Global Warming Worse.")

Dr. Barry Popkin, a nutrition epidemiologist and economist who directs the interdisciplinary obesity program at the University of North Carolina, would use a term other than Sinha's "modest." "You're talking about a lot of deaths that would be prevented by cutting your processed meat or cutting your red meat," he says. He suggests framing the issue in real terms. A McDonald's Big Mac contains 7.5 oz. of red meat, Popkin points out. So if your diet consists of a Big Mac every other day — roughly equivalent to the highest quintile of meat consumption in the study; in other words, the typical American diet — you could cut back to one Big Mac a week and see dramatic health benefits.

The impact would be dramatic for the planet as well, Popkin writes in an editorial that accompanies the study. Popkin, whose recently published book The World Is Fat examines the global trends driving the obesity epidemic, joins a growing cohort of researchers, environmentalists and foodies clamoring for an overhaul of the American diet. Currently, the average American consumes more than 200 lb. of meat a year, a habit that comes at considerable environmental cost, Popkin says. He cites a recent United Nations Food and Agriculture Organization finding that livestock account for 18% of global greenhouse-gas emissions — more than transportation — and underscores the fact that the livestock industry uses up to five times the water necessary to cultivate crops. (See the top 10 food trends of 2008.)

What's more, the developing world seems to be falling in step, Popkin says. In India, meat and dairy intake more than doubled between 2000 and 2005. In 2006, the average diet of 67% of the Chinese population comprised at least 10% meat and dairy products, up from about 39% of the population in 1989. "We truly did this to the globe — changed the way the world eats," says Popkin.
But our diet can be changed back, says Mark Bittman, a cookbook author, New York Times contributor and deity in the world of foodies. He started by cutting back on meat and dairy and says he now consumes roughly one-third the animal products he used to, adhering to what's become known as the Vegan Before Six (or VB6) diet: vegan foods for the first two meals of the day, then anything you want for dinner.

In his new book Food Matters: A Guide to Conscious Eating, Bittman makes the case for limiting meat, eggs and dairy; increasing fruits and vegetables in our diet; and making small steps to eat healthier, rather than obsessing over terms like sustainable and organic. He advocates an incremental approach to tapering the whopping 600 lb. of animal products the average American eats each year. "I'm not looking to encourage people to do something that they're going to do for two weeks and then say, 'To hell with that!' and go back to eating their regular diet," Bittman says. That would be like trying to jump immediately to an all-bicycle transportation model. "Let's move toward eating less meat," he says, "and then in five years we can re-evaluate."

EGGS

If you are like me I get tired of hardboiled eggs and scrambled eggs - i found these new suggestions great suggestions - enjoy!

Egg whites are a fit female's easy protein source - two can be cooked in the microwave in two minutes. By themselves, though, they can be pretty plain and flavorless. Use these tips to liven up these protein powerhouses. Each suggestion uses two egg whites.

Mix the whites into oatmeal or Cream of Wheat. Add

cinnamon and Splenda for more flavor.

Place eggs in a small

corn tortilla top with 1 ounce low-fat shredded cheese and 1⁄3 cup of your favorite salsa.

Mix the whites with 1⁄2 cup fat-free cottage cheese and 1⁄2 cup

blueberries.

Before cooking, mix egg whites with 1 Tbsp. blue cheese and 1⁄3 cup chopped spinach leaves. Microwave two minutes.

Place whites into a whole-wheat pita pocket with 1 ounce shredded low-fat Monterey jack cheese and 1⁄3 cup cooked vegetarian refried beans. Add shredded chicken for more protein.

Hollow out a toasted onion or bialy bagel, then replace filling with cooked egg whites.

Create healthy Sloppy Joes for four. Sauté 1 cup chopped onions over medium heat until transparent. Add 1 pound extra-lean

ground turkey or beef; cook about five minutes. Add egg whites and cook until hard, about three minutes. Serve over spinach or atop a whole-wheat English muffin.

Sauté 1 cup stir-fry vegetables in 1⁄2 Tbsp. oil over medium-high heat until vegetables are tender, about two minutes. Add cooked egg whites and cook one minute. Remove from heat onto serving plate and drizzle 1⁄2 Tbsp. low- sodium teriyaki sauce over egg and vegetable mixture.

Found this on HER Magazine website. I have to try this - yum!

It's the quick and easy boredom-busting veggie. With only 14 calories per 3.5 ounces, summer squash's entirely edible flesh, skin and seeds offer ease and an impressive array of presentation choices, plus bountiful potassium, carotenes and vitamin C. Go ahead - choose a shiny, firm-skinned zucchini, pattypan, crookneck or marrow squash to boost dinner today with the recipe at right.

Easy Grilled Summer Squash (Serves 4)
3 Tbsp. olive oil 3 Tbsp. balsamic vinegar2 medium zucchini, cut in thirds lengthwise (about 1⁄2-inch-thick slices)2 medium crookneck squash, cut in thirds lengthwise (about 1⁄2-inch-thick slices)1. Whisk oil into vinegar. 2. Brush squash slices with vinaigrette about half an hour before grilling. 3. Heat grill to medium-high.4. Brush remaining marinade on slices and then grill until tender, about four minutes per side.

NUTRITION FACTS (per serving):
134 calories, 2 g protein, 9 g carbs, 11 g fat, 3 g fiber, 5 g sugar, 8 mg sodium

My Inspiration

She wrote the book on Eating Clean and didn't start eating clean and working out until she was 41. She will be 50 this month and I just think she rocks! What an inspiration she is for millions of women like me.

I can't thank her enough.

What is Eating Clean?

I just can't say enough about how much sense eating clean makes. I wish i could following this 100%. I just can't talk enough about it because it makes so much sense

Eating Clean is treating your body right.

It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel – and look – fantastic. When you Eat Clean you eat more often. You will eat lean protein, complex carbs, and healthy fats. These practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to lose weight it will happen almost without you having to try. And yes, you can have a treat now and again.
Best of all, Eating Clean keeps you feeling great and full of energy. In fact, you can forget all about the days when “dieting” meant feelings of hunger, lethargy or deprivation.

Eating Clean is not a fad; it’s a way of life. When you Eat Clean your body will react by losing weight if you need to lose, maintaining a healthy weight if that’s where you are, and even gaining weight if you are too skinny. But regardless of whether you want to lose, maintain or gain, you will feel better than you ever have before.

Never worry about counting calories again. You will never have to diet. Eating Clean will keep you lean and healthy for the rest of your long life.

Eating Clean guarantees results!

Another favorite from the show "Cook Yourself Thin" on Lifetime. This makes my mouth water!

Stuffed French Toast Sundaes

Serves 2 (2 cups per person)

Calories per serving: 353

1 whole egg

1 egg white

2 tablespoons skim milk

1/2 teaspoon ground cinnamon

1 teaspoon honey

4 slices whole-wheat bread, crusts removed

1/2 cup part-skim ricotta cheese

1/2 cup raspberries1/2 cup blackberries

2 tablespoons pure maple syrup

1. Preheat the oven to 375 degrees.

2. In a bowl, whisk together the egg, egg white, milk, cinnamon and honey. Spray a nonstick muffin pan with calorie-free vegetable spray. Carefully dip each slice of the bread into the egg/milk mixture and press it into the muffin pan. Bake at 375 degrees for 12 minutes, until crisp.

3. Meanwhile, in a small bowl, mix together the ricotta cheese until smooth. Spoon equal amounts of the ricotta mixture into each of the bread cups and top with berries. Drizzle the maple syrup on top.

Cook Yourself Thin

I started watching "Cook Yourself Thin" on Lifetime and really enjoyed it. Here is one of my favorite receipes from the show. I can't wait to try them out.

Portobello Mushroom Tuna Melt

Serves 2

Calories per serving: 539

4 Portobello mushrooms, stemmed, gills removed

2 tablespoons olive oil

1 5-ounce can albacore tuna packed in water, drained

1 celery stalk, finely chopped

1/2 cup finely chopped fresh flat-leaf parsley

2 tablespoons fresh lemon juice

Salt and pepper

4 thin slices Swiss cheese

4 slices

1/2 cup mixed baby greens

1. Preheat the broiler. Brush the mushrooms with 1 tablespoon oil. Transfer to a rimmed baking sheet and broil, turning once until softened and cooked through, about 10 minutes.

2. While the mushrooms are cooking, in a bowl, combine tuna, celery, parsley, lemon juice, 1/2 teaspoon salt, 1/4 teaspoon pepper and remaining tablespoon oil.

3. Remove the mushrooms from the oven. Divide tuna mixture among mushrooms, and spread evenly in caps. Top each with a slice of cheese, and broil until cheese melts, about 2 minutes. Top each mushroom with a tomato slice and 2 tablespoons greens, and serve immediately

A LITTLE FAT GOES A LONG WAY

Another article from HER magazine

But fat also performs many important functions in the body, and many people completely ignore their body's requirement for health fats as they strive to eat a "fat-free" diet. You're wise to aim for 20%-25% of total calories from fat; you don't need to cut your fat intake any lower than that.
Carbohydrates and proteins contain approximately 4 calories per gram, while fat contains 9. Therefore, cutting down on fat may help lower total calorie consumption, which can result in weight loss but only if you don't increase portion sizes and number of servings. Be aware, however, that some reduced-fat or fat-free foods contain as many calories per serving as the higher-fat versions, so be sure to read labels.Why eat fat?Our bodies manufacture some fats and we also take in fats from the foods we eat. Fat enhances the flavor and texture of food, so meals with little or no fat don't provide the same satiety, or feeling of fullness. As a result, many people have given up on low-fat eating habits in exchange for higher-fat foods, which taste better. Bottom line: You should eat a flavorful, low-fat diet that's beneficial to your health.
What are the different types of fats?When we consume fat, our bodies break it down to its smaller components, known as fatty acids. Depending on their chemical structure, these are called saturated, polyunsaturated or monounsaturated.

Saturated fats, the most common types of fat consumed in a typical diet, are found in animal foods such as meat, poultry and eggs, full-fat dairy products and tropical oils. Saturated fat is the type of fat most likely to travel through our arteries, depositing plaque and cholesterol, and raising low-density lipoprotein (LDL, or "bad") cholesterol. High intakes of saturated fats are linked to heart disease and some cancers, so experts recommend that your daily intake be less than 10% of your total daily calories.

Polyunsaturated fats (PUFAs) are found in foods like vegetable oils (safflower, sunflower and corn) and fatty fish. Although PUFAs provide linolenic and linoleic acid, both essential fatty acids that are necessary for health and can't be made by the body, the recommended intake is less than 10% of total calories. Part of the omega-3 and omega-6 families, respectively, linolenic and linoleic acid serve as precursors to other crucial PUFAs such as arachidonic acid, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). While the latter two are found in fatty fish like salmon, mackerel and herring, the body can manufacture DHA and EPA from linolenic acid, but only if linolenic acid levels aren't low. Some research suggests that omega-3 PUFAs may help prevent heart disease because they lower triglycerides and reduce blood clotting. They may also lower blood pressure and prevent irregular heartbeat.
Monounsaturated fats (MUFAs), found in foods such as vegetable oils (olive, peanut and canola), are the primary oil consumed in the heart-healthyMediterranean diet. The recommended intake of MUFAs is 10% of total calories.

Decreasing your saturated fat intake and keeping your overall fat intake in perspective are equally important. Your diet shouldn't consist of too little or too much fat. Also keep in mind that foods lower in fat may not necessarily be lower in calories. In addition, caloric intake and physical activity have been overlooked in all the excitement regarding new fat-free and reduced-fat foods. Make a habit of reading labels to determine if a food has too much fat. Generally, a food should provide less than 3 grams of fat (27 fat calories) for every 100 calories it contains.

POST-TRAINING STRESS

I found these article today - pretty interesting - thought i would share :-)

Find out if there any foods you should avoid eating after working out?
By Chris Aceto
April 4, 2009

MuscleAndFitnessHers.com

The immediate aftereffects of a hardcore training session cause the body to act like a sponge, absorbing far more carbohydrates and amino acids from protein than at any other time of day. Muscles burn through glycogen, their stored collection of carbohydrates, during the workout and literally crave them in the post-training phase. That's why you can get away with eating plenty of fast-digesting carbs with little worry about adding bodyfat at this time. Likewise, you need plenty of protein to rebuild the recently traumatized muscle tissue.

That leaves dietary fat the one nutrient to avoid soon after training. Fat slows digestion, and after a workout, you want the opposite - rapid digestion - to immediately start the recovery and repair processes and spur the release of hormones that facilitate growth. So until at least 90 minutes after training, avoid proteins with high-fat content such as beef, whole eggs, dairy products and salmon. Your best bet is liquid protein like whey, casein, soy and/or egg protein shakes. Avoid fiber in the 90-minute window after working out because it slows digestion as well; save the veggies, oatmeal and whole-grain breads for other meals.

To order Chris Aceto's training and nutrition books Championship Bodybuilding and Everything You Need to Know About Fat Loss, visit nutramedia.com

The 20 Worst Supermarket Foods in America

I purchased this book about a month ago and i am amazed everytime I read it. Boy the things you think are okay for you may be the worst for you. I have listed the 20 worst supermarket foods in America based on this book by Matt and David. I think when you read it it will open your eyes the way it did mine.

The 20 Worst Supermarket Foods in America
The supermarket aisles are fraught with nutritional peril. Learn to disarm the food industry's industrial-strength calorie bombs and still eat the food you love - By: David Zinczenko and Matt Goulding

1. Worst Packaged Food in America
Marie Callender's Creamy Parmesan Chicken Pot Pie1,060 calories1,440 mg sodium 64 g fat (24 g saturated)Marie Callender's perpetrates the ultimate sleight of hand here: The nutrition information says this medium-size entrée has two servings, but honestly, when have you ever split a potpie? Lard-strewn pastry tops and cream-based fillings are the lowest common denominators of the nutritionally nefarious potpie, and this one, with an ingredient list that reads like an O-Chem final, beats out dozens of horrendous iterations to earn this special place on our list.

Sodium Equivalent: 8 small bags of potato chips

Fat Equivalent: 23 strips of bacon

Calorie Equivalent: 7 Taco Bell Fresco Beef Tacos

Eat This Instead!Marie Callender's Oven Baked Chicken (369 g)320 calories990 mg sodium12 g fat (3 g saturated)

2. Worst Frozen Entrée
Hungry-Man Classic Fried Chicken 1,020 calories1,570 mg sodium57 g fat (12 g saturated)They should rename the company Hungry-Men, because there's no way a single man needs more than a pound of fatty fried chicken, oily potatoes, and a brownie.

Calorie Equivalent: 5 Krispy Kreme Original Glazed Doughnuts

Eat This Instead!Banquet Select Chicken Parmesan - 350 calories870 mg sodium15 g fat (3.5 g saturated)

3. Worst Frozen Pizza
DiGiorno for One Garlic Bread Crust Supreme Pizza - 850 calories1,450 mg sodium 44 g fat (15 g saturated, 3.5 g trans)The bloated crust and the greasy toppings will saddle you with 60 percent of your day's sodium, 75 percent of your day's saturated fat, and nearly twice the amount of trans fats you should take in daily.

Calorie Equivalent: 6 slices Domino's Thin N Crispy Cheese Pizza

Eat This Instead!South Beach Diet Deluxe Pizza - 340 calories660 mg sodium11 g fat (4 g saturated)

4. Worst Frozen Breakfast
Jimmy Dean Pancake and Sausage Links Breakfast Bowls - 710 calories 890 mg sodium 31 g fat (11 g saturated) As if the calories, fat, and refined carbohydrates weren't bad enough, Jimmy D tops the whole thing with two Hershey's bars' worth of sugar.

Calorie Equivalent: 6 bowls of Froot Loops

Eat This Instead!Jimmy Dean D-lights Breakfast Bowls Turkey Sausage (198 g)230 calories730 mg sodium7 g fat (3 g saturated)

5. Worst Stir-Fry
Bertolli Grilled Chicken Alfredo & Fettuccine Complete Skillet Meal for Two (1⁄2 package, 340 g) 710 calories 1,370 mg sodium 42 g fat (22 g saturated)A dinner for two should get your blood flowing, not stuff your arteries with more than the entire day's saturated fat. Saturated Fat Equivalent: 22 strips of bacon

Eat This Instead!Birds Eye Steamfresh Meals for Two Grilled Chicken in Roasted Garlic Sauce (1⁄2 bag, 340 g)340 calories880 mg sodium13 g fat (5 g saturated)

6. Worst Packaged Lunch
Oscar Mayer Maxed Out Turkey & Cheddar Cracker Combo Lunchables (1 package) - 680 calories 61 g sugars 22 g fat (9 g saturated, 1 g trans) 1,440 mg sodiumHere's your first clue that this meal has issues: The ingredient list-in its squinty small type-is a full 4 inches long. It includes just about every form of fat and sugar you can imagine. Your child deserves better.

Calorie Equivalent: 15 Chicken McNuggets

Eat This Instead! Oscar Mayer Deli Creations Fajita Beef & Salsa Flatbread (145 g)280 calories9 g fat (4 g saturated)890 mg sodium

7. Worst Individual Snack
Hostess Chocolate Pudding Pie (1 pie) - 520 calories 45 g sugars 24 g fat (14 g saturated, 1.5 g trans) Skip past the enriched flour and water on the ingredient list and here's what you get: animal shortening, corn syrup, high-fructose corn syrup, sugar, modified corn starch, butter, chocolate liqueur, and so on. Any one of these ingredients alone might prompt you to raise an eyebrow, but taken together they should invoke a gag reflex and a sprint for something far healthier. Saturated Fat Equivalent: 2 McDonald's Quarter Pounders

Eat This Instead!Chocolatey Drizzle Rice Krispies Treat - 100 calories8 g sugars3 g fat (1 g saturated)

8. Worst Frozen Treat
Toll House Ice Cream Chocolate Chip Cookie Sandwich (1 sandwich) - 520 calories 23 g fat (9 g saturated) 44 g sugars Do you really want more than a quarter of your day's calories to come from an ice-cream novelty? If you're going to take in this much fat and calories in one sitting, it better be dinner.

Calorie Equivalent: Two slices of hand-tossed pepperoni pizza from Pizza Hut

Eat This Instead!Skinny Cow Low Fat Vanilla Ice Cream Sandwich (1 sandwich) - 140 calories 2 g fat (1 g saturated)15 g sugars

9. Worst Baked Good
Otis Spunkmeyer Banana Nut Muffins (1 muffin, 114 g) - 460 calories 22 g fat (3 g saturated) 2 g fiber 32 g sugars. Despite popular belief, muffins are very rarely healthy. Case in point: The first ingredient in this muffin is sugar. The result is metabolic mayhem: Blood sugar climbs, pancreas goes into overdrive, and the body begins storing sugar as fat. Shortly after, you'll feel sluggish and crave more sugar.

Sugar Equivalent: 3 1⁄2 Rice Krispies Treats

Eat This Instead!Vitalicious Apple Berry Muffin (1 muffin) - 100 calories0 g fat5 g fiber10 g sugars

10. Worst Packaged Side
Pasta Roni Fettuccine Alfredo (1 c prepared with 2% milk and margarine) - 450 calories 25 g fat (7 g saturated, 3.5 g trans) 1,140 mg sodium. Once again Alfredo proves itself to be the biggest belt-busting option on the shelf. This side has a meal's worth of calories, and if you try to turn it into a meal in itself, expect to top 1,000 calories.

Sodium Equivalent: 4 medium orders of McDonald's French fries

Eat This Instead!Pasta Roni Nature's Way Olive Oil & Italian Herb (1 c prepared with water and olive oil) - 250 calories8 g fat (1.5 g saturated)800 mg sodium

11. Worst Cereal
Quaker 100% Natural Granola, Oats, Honey & Raisins (1 c) - 420 calories12 g fat (7 g saturated) 6 g fiber 30 g sugars. Granola, for all its good reputation, is usually weighed down by a deluge of added sugars. In fact, for the same amount of sugar, you could have a bowl of Cocoa Pebbles more than twice the size-and you'd get more fiber and save about 60 calories in fat. Calorie Equivalent: 8 chicken wings

Eat This Instead!Kashi GOLEAN (1 c) - 140 calories1 g fat (0 g saturated)10 g fiber 6 g sugars

12. Worst Frozen "Healthy" Entrée
Healthy Choice Complete Selections Sweet & Sour Chicken (340 g) - 430 calories9 g fat (1 g saturated) 600 mg sodium 29 g sugars. Since when has fried chicken been healthy? Certainly not when it's cloaked in sugar. Sugar Equivalent: 2 scoops Breyers Reese's Peanut Butter Cup Ice Cream

Eat This Instead! Kashi Southwest Style Chicken (283 g) - 240 calories5 g fat (0 g saturated) 680 mg sodium

13. Worst "Healthy" Pantry Item
Pop-Tarts Whole Grain Brown Sugar Cinnamon (2 pastries) - 400 calories14 g fat (4 g saturated) 5 g fiber 28 g sugars. Whole grain ain't the whole truth. There's also a glut of vegetable oil and seven types of sugar stuffed inside.Sugar Equivalent: 1 Snickers bar

Eat This Instead! Sun-Maid Raisin English Muffins with Cinnamon (1 muffin)170 calories0.5 g fat (0 g saturated)2 g fiber13 g sugars

14. Worst Drink
AriZona Kiwi Strawberry (23.5-oz can) 353 calories 0 g fat 82 g sugars It claims to be blended juice, but only 5 percent of this can is any sort of real-fruit derivative. The remaining 95 percent is a blend of water and high-fructose corn syrup. Sugar Equivalent: 4 Original Fudgsicle BarsDrink

Eat This Instead!Tropicana Lime Raspberry Fruit Squeeze (15.2-oz bottle) 35 calories0 g fat7 g sugars

15. Worst Ice Cream
Häagen-Dazs Chocolate Peanut Butter (1⁄2 c) 360 calories 24 g sugars 24 g fat (11 g saturated)Häagen-Dazs makes great-tasting ice cream with an impressively short ingredient list, but that doesn't make up for the fact that their pints are consistently the fattiest in the freezer. Fat Equivalent: 1 McDonald's Double Cheeseburger

Eat This Instead!Edy's Slow Churned Peanut Butter Cup (1⁄2 c)130 calories13 g sugars6 g fat (3 g saturated)

16. Worst Condiment
Eggo Original Syrup (1⁄4 c) 240 calories 40 g sugars. Breakfast is the most important meal of the day, but not when this sugar slick hits the table. Excluding water, the first three ingredients are all different forms of sugar. If you want real syrup, make sure it's 100 percent maple. Sugar Equivalent: Two Häagen-Dazs Vanilla & Almond ice cream bars

Eat This Instead!Smucker's Sugar Free Breakfast Syrup (1⁄4 c) 20 calories0 g sugars

17. Worst Candy
Twix (1 package, 2 oz) 280 calories / 27 g sugars 14 g fat (11 g saturated) Twix takes the already-dubious candy-bar reputation and drags it through a murky pool of saturated fat. With more than half the USDA's daily consumption recommendation for these dangerous fats in each package, this is one hazardous after-lunch snack. Saturated Fat Equivalent: 11 strips of bacon

Eat This Instead!100 Grand (1 package)190 calories22 g sugars8 g fat (5 g saturated)

18. Worst Yogurt
Stonyfield Farm Whole Milk Chocolate Underground (6 oz) 220 calories 5 g fat (3 g saturated) 36 g sugars. Stonyfield is notorious for being a little too generous with the sugar, but the nearly 3 tablespoons in their Chocolate Underground is bad even by their supersweet standards. Not even Ben & Jerry's makes a flavor of ice cream with this much sugar. Sugar Equivalent: 4 Cherry Popsicles

Eat This Instead! Breyers' Cookies n'Cream YoCrunch Lowfat with Oreo Pieces (6 oz)120 calories2.5 g fat (1 g saturated)11 g sugars

19. Worst Cookie
Pillsbury Big Deluxe Classics White Chunk Macadamia Nut (dough; 1 cookie, 38 g) 180 calories10 g fat (3 g saturated, 2 g trans)13 g sugarsStick to Nestlé Toll House when it comes to big-brand cookie dough; the people of Pillsbury have a penchant for scattering trans fats across your market's refrigerated section. This cookie has one load of dangerous oils mixed into the flour and another blended with sugar and interspersed throughout the dough as "white confectionery chunks."Fat Equivalent: 5 "fun" size 3 Musketeers bars

Eat This Instead!Toll House Chocolate Chip Cookie Dough (1 1⁄2-inch ball, 28 g) 130 calories6 g fat (2.5 g saturated)11 g sugars

20. Worst Crunch Snack
Gardetto's Special Request Roasted Garlic Rye Chips (1⁄2 cup, 30 g) 160 calories10 g fat (2 g saturated, 2.5 g trans) 40 mg sodium Gardetto extracts the worst part of its Original snack mix and tries to serve it as a gourmet snack-a sneaky move that might have serious repercussions for even casual munchers. Each single serving exceeds the amount of trans fat deemed safe to consume daily by the American Heart Association.Fat Equivalent: 3 strips of bacon

Eat This Instead! Snyder's of Hanover Sourdough Nibblers (16 pieces, 30 g) 120 calories0 g fat200 mg sodium

Habits

I hope everyone had a healthy and happy weekend. Now let's talk habits. We all have them. I know I do. I found this article on Shapefit.com. I thought it was pretty interesting and wanted to share it with you.

Daily Activities To Help Change Habit
"I should change, but I've tried and failed." Does this sound familiar? Often, changing habits does seem insurmountable. Many of us simply don't have enough motivation to change our habits - all of our bad habits - in a way that would truly affect our health. We cling to them because we see them as rewards.

But your habits determine your health. Below is a strategy and focus on daily activities to help you change and eliminate bad habits.

It Takes 21 Days To Break A Bad Habit

To begin with, choose one unhealthy habit you wish to eliminate or change. Or, choose a healthy habit you want to adopt as part of your behavior. If it is a habit to eliminate, you may wish to go "cold turkey" or have a gradual tapering off. Caution: If it is a drug or chemical habit you are planning on eliminating, be sure to obtain an expert's opinion as to whether you need to taper off usage as opposed to quitting cold turkey.

Now that you have decided which unhealthy habit to eliminate, or new habit to adopt, decide on the date you will begin your behavior change. Give this date a good deal of thought and then write it down. For example, "On February 15, 2001, I will become a non-smoker."

In order to ensure behavior change, experts agree that it takes a minimum of 21 days to change a behavior. Again, look at the date you are planning on changing your habit. Count ahead 21 days and mark that date down. Now, make a commitment that you will follow your plan for 21 days.

Helpful Suggestions

Your target date has arrived. It is the first day of your 21-day cycle. Here are some helpful suggestions for habit change:

Write down your goal. There is magic in the written word when it applies to you. Experts recommend stating your goal in positive terms, such as "I want to be lean and physically fit," instead of "I've got to get this flabby body out there huffing and puffing." So, begin with writing down, as a positive goal, the habit you will change.

List your reasons for changing or eliminating your habit. Writing it down will force you to think out in specific terms what this habit represents in your life and the meaning you believe your life will hold for you upon changing the habit. This will also help with your commitment toward taking positive action.

Find substitute routines. For example, if you are changing eating habits and you have identified a particularly difficult time of the day when eating habits are poor, create an activity, a new routine for that time.

Talk to yourself. Tell yourself you're making progress. Remind yourself that you are moving closer to your goal.. Talk to yourself throughout the day about how you are going to avoid triggers that can get you off track and make healthy substitutes.

Recruit helpers for support. Explain to them why you are making this change. Ask for their support. Their support may be needed encouragement.

Be prepared for people who may sabotage your change. Be assertive and tell them what they are doing.

Sustaining Motivation
The following are some suggestions to follow each day in order to sustain motivation and determination:

* Review your list of reasons for quitting or changing.
* Create mental pictures of yourself as having already succeeded with your habit change.
* Make affirmations, positive self-statements about your habit change. For example, "I am filled with so much health and vitality now that I exercise four times a week."
* Reward yourself. Make up a list of self-rewards. Reward yourself verbally.
* Remember to take one day at a time. If you do backslide, don't label yourself as having failed.

Get out your list or reasons for quitting or changing and begin again.
Fatigue, boredom, depression, stress can all make it difficult to stick with your program. But having a relapse isn't as important as how you deal with the relapse. If you are so devastated by failure that you call your good intentions into question, that will make habit change harder for you. But, if you allow for an occasional relapse and treat it as nothing more than a slight misstep that teaches you something, then you're on the right track.

Follow the suggestions in this article, adopt the more helpful attitude of evaluating your progress and accepting relapses, and you will find yourself reaching many of your goals. You will have achieved true behavior change.

Chobani Yogurt

For over a month i have been eating the Greek Chobani Yogurt and I am really now loving it! I am trying to eat it every day. At first it took me a while to get use to it but now i LOVE it. It is soooo good for you and is loaded with protein. I like the blueberry, strawberry and honey one. Just add a little flaxseed and some blueberries or fresh fruit and you have a nutritious snack. I recommend if you like eating yogurt you give this one a try. It is a great snack at night or before a workout. There is info below on it.

I wish everyone a healthy and happy weekend.

Martha

“Chobani” means shepherd in Turkish. This lovely yogurt line has been carefully shepherded by an emigré whose family makes yogurt and feta in Turkey. Using the same classic techniques to produce thick, triple-strained yogurt—known as Greek-style in the U.S.—Chobani Greek Yogurt is the thickest and most sour cream-like line of Greek-style yogurt we have found to date. People who should eat more yogurt or calcium in general, but don’t like the consistency or tanginess of most yogurts, may be very happy with Chobani.

Chobani is a very rich and ultra-creamy way to get your probiotics and protein—or simply to enjoy a delicious cup of yogurt. All-natural and low in sugar (the plain nonfat is 100 calories a serving and the fruit flavors are 140 calories), the line is made with hormone-free milk. It contains live and active cultures as well as probiotic cultures. And, at 14g of protein per 6-ounce serving, it has two times the amount of protein as traditional American yogurts.

In addition to Lactobacillus bulgaricus and Streptococcus thermophilus, which are required by USDA standards to produce yogurt, Chobani contains probiotic cultures of Lactobacillus acidophilus, Bifidus and Lactobacillus casei.

Probiotic bacteria, which are live and active cultures,* occur naturally in the digestive tract, where they help promote a healthy balance, good digestion and overall intestinal vitality. However, they need regular replenishing, and people with digestive problems can benefit from products enhanced with probiotics (which have a much higher concentration of live and active cultures than regular yogurts with “live cultures”).

All Natural
Live & Active Cultures
Great source of protein
Perfect way to increase energy
Rich smooth creamy texture
A great mid day snack
Helps prevent the risk of Osteoporosis
Includes (3) active probiotics
Gluten free

Chobani's 5 flavors burst with healthful goodness in a 0% fat, strained yogurt that is sure to intrigue your senses. Our unique straining process creates a rich, thick, creamy texture that will surprise you and is truly beyond compare. 0% fat = guiltless indulgence Chobani Greek Style yogurt is produced by Agro Farma, Inc. located in the rolling hills of Upstate NY. Our team of yogurt makers has over 40 years of experience which insures our customers that only the highest quality of All Natural products will leave our facility.We have many new products in development that will soon hit the supermarket shelves so be on the look out in the days and months to come!

Fruit Flavors
The sundae-style yogurt (fruit on the bottom) is available in Blueberry, Honey, Peach, Strawberry and Vanilla. The yogurts are nonfat (0%), 140 calories and 14g protein per six-ounce container.

Plain Flavors

Nonfat (0%)
A great low-calorie, high-protein snack or topping for breads, potatoes, veggies and more. (100 calories, 0 from fat)

Lowfat (2%)
Very creamy, but surprisingly, more of a classic tartness than any of the other varieties. (130 calories, 30 from fat)

Original (10%)
The full fat version tastes very much like sour cream. (240 calories, 150 from fat

Fiber

Let's talk FIBER today. There is so much talk about fiber these days and i have been trying to up my fiber and i take fiber supplements every day. I feel this is a very imporant subject. I hope you find the information I found interesting.

I found the following information written by Harvard School of Public Health.

Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of fiber? And what are its health benefits? Here we try to answer these and other questions.

Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.

Current recommendations suggest that children and adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need; teens and men may require upwards of 30 to 35 grams per day or more. Yet the average American eats only 15 grams of dietary fiber a day.

Health Effects of Eating Fiber
Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite what many people may think, however, fiber probably has little, if any effect on colon cancer risk.

Fiber and Colon Cancer
For years, Americans have been told to consume a high-fiber diet to lower the risk of colon cancer—mainly on the basis of results from relatively small studies. Larger and better-designed studies have largely failed to show a link between fiber and colon cancer. One of these—a Harvard study that followed over 80,000 female nurses for 16 years—found that dietary fiber was not strongly associated with a reduced risk for either colon cancer or polyps (a precursor to colon cancer). (1) More recently, researchers combined the results of the Harvard study with those of several other large studies that followed more than 700,000 men and women, some for up to 20 years. (2) After accounting for differences in participants' red meat and alcohol intake, as well as other factors that could increase colon cancer risk, high intake of fiber was not found to protect against colorectal cancer.

But just because fiber plays little role in preventing colon cancer doesn't mean you should abandon a high-fiber diet. As explained below, fiber provides many other benefits.

The Bottom Line: Recommendations for Fiber
Fiber is an important part of a healthy diet, and you should get a least 20 grams a day, more is better. The best sources are whole grain foods, fresh fruits and vegetables, legumes and nuts.

Some tips for increasing fiber intake:
Eat whole fruits instead of drinking fruit juices.
Replace white rice, bread, and pasta with brown rice and whole grain products.
Choose whole grain cereals for breakfast.
Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Substitute legumes for meat two to three times per week in chili and soups.
Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

Sources of Soluble & Insoluble Fiber
Soluble Fiber
Oatmeal, oatbran
Nuts and seeds
Legumes
Beans
Dried peas
Lentils
Apples
Pears
Strawberries
Blueberries

Insoluble Fiber
Whole wheat bread
Barley
Couscous
Brown rice
Bulgur
Whole grain breakfast cereals
Wheat bran
Seeds
Carrots
Cucumbers
Zucchini
Celery
Tomatoes

Glycemix Index - What is it and how does it work.....

We keep hearing about this so i thought i would check it out. I found this info. on bodybuilding.com website under articles.

How It Works
The glycemic index refers to the relative degree to which blood sugar increases after the consumption of food. A food is always measured relative to the effect of pure sugar. High glycemic index foods can raise blood glucose levels very quickly, as well as insulin levels. In contrast, low glycemic index foods do not significantly raise blood glucose levels and insulin levels after eating. Pure glucose is given a value of 100 while other foods are given an index number representing its relative effect on blood glucose levels.

For example, sweet corn is assigned an index number of 55 which means sweet corn raises blood glucose levels 55 percent as much as pure glucose. In general, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods. In the past, it was widely believed that simple sugars dramatically increased blood glucose levels while starches such as potatoes and bread were digested slowly. The results from numerous studies show this is definitely not the case. In fact, one of the biggest surprises comes from potatoes, which reported an average index of 84, making it one of the higher glycemic foods available. Here's a look at how a high, mid and low glycemic value food can alter one's blood glucose response.

For Weight Loss
Most clients who come to trainers for help primarily want to lose weight or shed body fat. Can the application of the glycemic index to our food choices really help us lose body fat? Research has confirmed that one of the most effective ways to lose body fat is by eating 5 to 6 meals daily combined with resistance training and some form of cardio.

Small, frequent meals increase the thermic effect of food as well as prevent the body from going into starvation mode. Research further agrees there should be a larger portion of carbohydrates mixed with more moderate amounts of protein and fat. The glycemic index allows us to more effectively evaluate our nutrition plan focusing on the quality of carbohydrates. For those who incorporate a larger amount of low glycemic foods, they will be rewarded with a slow and steady release of glucose keeping insulin levels in check.

This is of tremendous benefit to those who complain of low energy when cutting back on calories. Since all nutrients are not created equal, low glycemic foods have the added effect of keeping individuals feeling more satisfied for longer periods of time. In contrast, high glycemic foods used early in the day could cause unwanted surges in glucose levels, leaving one feeling energy deprived as well as creating hunger pangs. Lower insulin levels play a critical role in how and when we store fat. These reduced levels make fat easier to burn and more difficult to store.

For Sports Performance
Athletes have long known that eating properly before training and competition can improve performance in measurable ways. Increased carbohydrate intake prior to exercise can be measured through increased muscle and liver glycogen stores as well as aid in the maintenance of blood glucose levels for sustained energy. Glucose levels then provide fuel for the brain, which allow us the luxury of good judgment and enhanced concentration levels while exercising. How, then, can the glycemic index help athletes in their performance?

Despite what may sound logical in applying the glycemic index, researchers have found that what you eat prior to endurance exercise does not necessarily play a role in your ability to sustain an endurance activity. Whether your meal consists of low, mid or high value foods does not seem to matter as much as what you consume to sustain your energy stores during exercise. While high glycemic foods do not play a favorable role in weight loss, they can have an important effect in sports performance.

Following a heavy training session, when muscle glycogen stores are depleted, high glycemic foods can provide a quick release of glucose re-filling energy stores. Within the first few hours following exercise, blood flow to muscles is increased. Glycogen synthesis can be optimized during this critical time by the use of high glycemic carbohydrates. One of the concerns expressed by athletes and coaches over the course of time is that ingestion of carbohydrates in the hour before exercise could cause a dramatic increase in insulin levels, ultimately causing hypoglycemia within a short time after exercise begins.
Recent studies have shown that even though high glycemic foods were taken prior to endurance exercise, the resulting performance was not affected. This is an important finding in that the quality of carbohydrates is less important in meals prior to exercise while potentially being of great significance to aid recovery in the time following exercise. There is still much debate on this subject.

Glycemic Index by Glycemic Load

(First Number in Parentheses is GL, Second is GI)

Low GI & Low GL
All-bran cereal (8,42)
Apples (6,38)
Carrots (3,47)
Chana dal (3,8)
Chick peas (8,28)
Grapes (8,46)
Green peas (3, 48)
Kidney beans (7,28)
Nopal (0,7)
Oranges (5,42)
Peaches (5,42)
Peanuts (1,14)
Pears (4,38)
Pinto beans (10,39)
Red lentils (5,26)
Strawberries (1,40)
Sweet corn (9,54)

Low GL & Medium GI:
Beets (5,64)
Cantaloupe (4,65)
Pineapple (7,59)
Sucrose (table sugar) (7,68

Low GL & High GI:

Popcorn (8,72)
Watermelon (4,72)
Whole wheat flour bread (9,71)
White wheat flour bread (10,70)

Medium GL & Low GI

Apple juice (11,40)
Bananas (12,52)
Buckwheat (16,54)
Fettucine (18,40)
Navy beans (12,38)
Orange juice (12,50)
Parboiled rice (17,47)
Pearled barley (11,25)
Sourdough wheat bread (15,54)

Medium GL & Medium GI:

Life cereal (16,66)
New potatoes (12,57)
Sweet potatoes (17,61)
Wild rice (18,57)

Medium GL & High GI

Cheerios (15,74)
Shredded wheat (15,75)

High GL & Low GI

Linguine (23,52)
Macaroni (23,47)
Spaghetti (20,42)

High GL & Medium GI

Couscous (23,65)
White rice (23,64)

High GL & High GI

Baked Russet potatoes (26,85)
Cornflakes (21,81)