My New Favorite Snack/Breakfast

Try this when you get a chance. The flavors work so well together. Above all else, it is a very nutritious way to start your morning or end the day.

Honey dew melon cut into cubes
Drizzle of honey
Sprinkle of cinnamon
Handful of walnuts

Combine all ingredients and enjoy! sooo good. :)

Super Foods

The following foods below have been shown by research to be the solutions to many physical conditions. Did I mention that there are no significant side effects? What if I told you that they taste good and are readily available and affordable to anyone and are unprocessed? Take note that you don't need specific foods for specific ailments. A healthy diet which incorporates a variety of foods (including these superfoods) from a variety of sources can help you fight disease and maintain a healthy weight. Compliments of Ben Hewitt, please read below for more information.
http://www.bestlifeonline.com/cms/publish/nutrition/8_Foods_You_Should_Eat_Every_Day.php

Spinach: is the ultimate man food.
BENEFITS: sexual enhancement (increase bloodflow to the penis), heart healthy, bone builder, muscle growth, vision enhancement
RECOMMEND: Aim for 1 cup fresh spinach or ½ cup cooked per day
SUBSTITUTES: Kale, bok choy, romaine lettuce
FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

Beans: All beans are great but black beans are the best
BENEFITS: heart healthy, boosts brain power, muscle growth
RECOMMEND: daily ½-cup serving
SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans
FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼ cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta.

Yogurt: go for low fat or fat free yogurt when possible
BENEFITS: bone builder, increases beneficial bacteria in your body which boost immunity only if the lable says "live and active cultures", provide protection against cancer
RECOMMEND: 1 cup a day
SUBSTITUTES: Kefir, soy yogurt
FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips

Tomatoes: Red tomatoes (both fresh and processed) are the best
BENEFITS: Lycopene (the red pigment) can decrease risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk heart disease.
RECOMMEND: Approximately eight red cherry tomatoes or a glass of tomato juice
SUBSTITUTES: Red watermelon, pink grapefruit, papaya, guava
FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe

Carrots:
BENEFITS: Carotenoids (the yellow/red/orange pigment) can reduce risk of various cancers, can reduce the risk and severity of asthma and rheumatoid arthritis
RECOMMEND: Aim for ½ cup a day
SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

Blueberries: fresh is best although frozen is good too BENEFITS: loaded with antioxidants and can therefore help prevent cancer, diabetes, and age-related memory loss; boost cardiovascular health.
RECOMMEND: 1 cup fresh blueberries a day, or ½ cup frozen or dried
SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries
FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form

Walnuts:
BENEFITS: Richer source of omega-3s than salmon so very heart healthy, loaded with more anti-inflammatory polyphenols than red wine so great for immunity, loaded with half as much muscle-building protein as chicken.
RECOMMEND: A serving of walnuts—about 1 ounce (approx 7 nuts)
SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken

Oats:
BENEFITS: packed with soluble fiber which lowers the risk of heart disease, lowers cholesterol, release of the sugar is slowed by the fiber thus is great for diabetics, high in protein and thus deliver muscle-building energy
RECOMMEND: 1/2 cup serving
SUBSTITUTES: Quinoa, flaxseed, wild rice
FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt

How to Avoid Another Nutrition Scam

I read this article on the NIH website and thought I would share it with you. There is no fool proof way of making sure that you will not be a victim of nutrition quakery and fraud. However, you can equip yourself with the tools necessary to avoid being a victim of such events.

Please click on the link below for more information:
http://www.nlm.nih.gov/medlineplus/healthywebsurfing.html

Skinny Drinks

Yes, you can drink and still keep your figure. Now, this does not mean you can chug 6 of these drinks and expect to keep the bulge off. Be a social drinker not a bar fly :)

Skinny Girl Margarita on the Rocks
Bethenny Frankel

2 ounce(s) clear Tequila (Sauza or clear premium tequila) A splash of fresh lime juice A splash of Cointreau, Grand Marnier or Triple Sec
Combine all ingredients over a glass of ice. Garnish with a lime wedge and salt or sugar.

Girlish Figure (97 cal)
Cheri Loughlin

1-1/2 ounce Malibu Coconut Rum
4 ounces Light Cranberry Juice
Splash Diet Lemon-Lime Soda

Combine Malibu Coconut Rum and Light Cranberry Juice in a glass filled with ice. Add Diet Lemon-Lime Soda to top and garnish with a slice of lime.

Port Orange (91 cal)
Cheri Loughlin

1-1/2 ounce Sandeman Founder's Reserve Port
4 ounces Light Orange Juice

Combine ingredients in a cocktail shaker filled with ice and shake thoroughly. Strain into a brandy snifter and garnish with an orange slice.

OVAL Strawberry Sweetie (80 cal)
Cheri Loughlin

1 ounce Oval Vodka
4 strawberries, sliced
8 ounces Light Lemonade
1 packet Splenda

Muddle sliced strawberries, OVAL Vodka & Splenda in the bottom of a Collins glass. Fill glass with ice and add Light Lemonade. Tumble & serve with a lemon slice garnish.

Beefeater Berry (96 cal)
Cheri Loughlin

1 ounce Beefeater Gin
1 lime wedge
6 ounces Light Cranberry Juice

Muddle the lime wedge and Beefeater Gin in the bottom of a Collins glass. Fill glass with ice and add Light Cranberry Juice. Tumble and serve with a lime wedge garnish.

The Leblon Skinny Caipirinha
Cheri Loughlin

2 ounces Leblon Cachaca
1 packet Splenda or other artificial sweetener
1/2 Lime, cut in four pieces

In a shaker, muddle the lime pieces with the sweetener. Add ice. Pour the Leblon Cachaca over the ice. Shake vigorously and serve in a skinny highball glass. Garnish with a lime slice.

Irish Coffee (96 cal)

Cheri Loughlin/Samantha Harrigan

1-1/2 ounce Jameson Irish Whiskey

1 cup black coffee

Splenda (to sweeten if you feel you need it)

Stir ingredients in a preheated mug and enjoy!

Cuba Libre (77 cal)
Cheri Loughlin/Samantha Herrigan

1-1/2 ounce Malibu Coconut Rum

6 ounces Diet Cola

Stir ingredients to combine in a highball glass filled with ice. Garnish with a lime wedge.

PJ Mimosa (71 cal)

Cheri Loughlin/Samantha Harrigan

1/2 glass Perrier Jouet Champagne

4 ounces light orange juice

Combine ingredients in a champagne flute and serve.

Emotional Eating

Food does more for us than feed our tummies. When you're sad have ice cream sundaes, when you accomplish something big, treat yourself to a cupcake...you earned it, when you're bored, have some Cheetos. Food has somehow found a way to satisfy or compliment our feelings. Our emotions trigger our eating and we eat for reasons other than to satisfy hunger. This is what experts call emotional eating.

This behavior is not natural and normal, it was learned and reinforced. When we were children and we were sad, nothing cheered us up better than a sweet treat. This behavior continued to be reinforced year after year until it became a normal behavior as adults. We never really learned how to deal with our emotions because we always felt better by "treating" it with a decadent dessert. We all eat for emotional reasons sometimes. But, when eating becomes the main way to manage emotions then it becomes a problem. Most of the time the foods that we choose to satisfy our emotional urges are not necessarily the healthiest choices. These extra calories (that your body often do not need) are stored as fat and will lead to weight gain. Excess weight gain can lead to being overweight or obese which lends itself to a whole new set of problems.

How to Tell if you are Eating Emotionally
Believe it or not, there is a big difference between emotional eating and eating because you are hungry.
1. Emotional eaters only eat when they are feeling strong emotions and it only happens above the neck. Emotional hunger happens suddenly while physical hunger occurs gradually. Physical hunger happens from the waist down. Your tummy rumbles and growls.

2. Emotional eaters eat especially when they are bored.

3. Emotional eaters eat to fill a void that is not related to being physically hungry per se. For instance, when you crave something in particular that no other food can satisfy the need, you are eating out of emotion and not because you are really hungry. If you were physically hungry, you would be open to other options.

4. When you continue eating even though you know you are satisfied, you are eating to satisfy an emotional need. When you eat because you are truly hungry, you are more likely to stop when you are full.

5. Emotional eating can leave behind feelings of guilt. It involves absent-minded eating. You may not notice that you've just eaten a whole bag of cookies.

Overcoming Emotional Eating

The first step to overcoming this problem is recognizing that there is a problem. Recognize what triggers this behavior. Write these down. Then, create a list of things that you can do to replace the emotional eating behavior. Go for a walk, drink a glass of water, etc. If these do not work, and you must eat, then choose a food that comforts you. Choose a comfort food that is healthy! If you insist that a healthy comfort food does not exist, then I strongly recommend that you divide your comfort food into small portions and only eat one small portion or only have a few bites then put it away. Be mindful of what you put into your mouth and remember that moderation is key. Last but not least, listen to your body!! It will never fail to tell you what it needs....the hardest part is listening to it.

Mango Salsa

I made this mango salsa today and it is to die for! Enjoy it over a pork roast, over salmon, in fish tacos....

Mango Salsa

1 mango (half ripe)
1 Tbsp cilantro finely chopped
1/2 of a small cucumber thinly sliced
1 jalapeno diced finely
salt
pepper
lemon juice (fresh)

Combine all ingredients together and let sit for about 15 minutes before you serve. Enjoy!

30 Minutes Doesn't Cut it Anymore

Seems like everyday there is a new study that voids pretty much what we learned yesterday. This is particularly true in the area of nutrition and fitness.

For the longest time, the American College of Sports Medicine recommended that if you are under 65 years, you should try to engage in moderately intense cardio exercises at least 5 times a week for 30 minutes each time. If you engage in any vigorously intense cardio exercises, they recommended 20 a mins a day, 3 days a week. This was said to help maintain a healthy weight and to prevent chronic disease. Now, there seems to be a slight change in recommendations.

Greater amounts of physical activity than currently recommended may be necessary to prevent people from gaining weight, and to help them lose weight and keep it off, according to updated guidelines issued by the American College of Sports Medicine. It is now recommended that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity at least 5 times a week (averaging 300 minutes per week) may be necessary. The 30-minute recommendation, as mentioned above, is for the average healthy adult to maintain health and reduce the risk for chronic disease but not necessarily for weight management.

I guess it goes back to same old saying: Nothing worthwhile comes easy!