The Teal Pumpkin Project

What a great idea!  I just read about The Teal Pumpkin Project and what a great idea!

It's all about raising awareness during Halloween around food allergies and promoting safety, inclusiveness and empathy for those who have a food allergy. A non food treat option benefits children with food allergies, as well as those with diabetes and other conditions.

It easy to join in.

• Display the sign or a teal pumpkin on your porch, door or easy to see spot letting trick or treaters know that a non-food treat is available at your home.  
• Purchase a non-food option (need ideas?  click here for suggestions) and be sure to keep your bowl of non-food treats separate from any candy, to ensure that the non-food items stay safe.  
• When the little ghosts and goblins come knocking simply ask which they would prefer. The non food items are very popular with everyone! 

If you only offer non food treats, it's a win-win.  The kids get a non food treat and you don't end up tempted with a ton of sugary candy around the house.  No evil leftovers staring you in the face causing you to implement tough love.    What a great idea!  Happy Trick or Treat friends!

Pay Attention Girlfriend!

It's time to revisit some very basic and yet very important tips that can be key in a healthy lifestyle.  Over the upcoming weeks thats the plan and today we start with....

Pay attention!  Pay attention!  Pay attention!

Pay attention to the act of eating.  It is so appealing and so very easy to eat while watching TV, reading a book, working on the computer or doing something else but DON'T DO IT!  I find that if I am distracted while eating I don't taste it, don't enjoy it and sometimes don't even remember eating it.  This is just not acceptable.  Every bite should be tasted, enjoyed and not rushed.  If you do this you'll find that you appreciate the flavors and will eat a lot less.

Personal check in:  I am home alone most days and usually eat both breakfast and lunch by myself.  I realize that I have fallen into a habit of reading or working on the computer while I eat and thus I've been eating more.  It stops today!  From now on I plan to taste and enjoy every bite.    

5 Power Foods

The following snippet was sent to me from my health insurance company and they are big, big, big on eating healthy and moving more.  I thought it was a good piece and am therefore sharing it with you.  Oatmeal with blueberries, anyone?

5 POWER FOODS

from the editors of Healthy Cooking
www.tasteofhome.com/healthycooking

The right foods can do so much more than satisfy hunger. Some foods are so powerful, they fuel our body, pack our diets with nutrients and protect our health.

Here are five power foods you can add to your diet today:

1. Blueberries. These bright berries have cancer-fighting properties and can also help improve memory. An added bonus? They provide fiber and beta-carotene.
2. Spinach. This leafy green is known to help reduce the risk of cancer, stroke and heart disease. And, the magnesium in spinach helps to lower high blood pressure.
3. Oats. Known to decrease the risk of heart disease, oats also provide fiber and protein. Eating oatmeal on a regular basis may decrease insulin resistance and help stabilize blood sugar.
4. Salmon. Salmon is rich in the omega-3 fatty acids DHA and EPA, which studies have identified as the most beneficial of omega-3s. It also helps keep your heart healthy by lowering blood pressure and triglycerides.
5. Walnuts. Walnuts are the only nut with a significant amount of ellagic acid, a cancer-fighting antioxidant. They also help improve cholesterol.

How Many Calories Do I Need To Eat????

The Weight Watchers program is centered around a points system and lately I've been thinking a lot about how many CALORIES things have vs. their points.  So I decided to do a little research about how many calories I can eat each day and either A) maintain my weight or B) lose weight.  It's a lot less than I thought it would be!  No wonder that  old scale goes up and down like a yo-yo sometimes.

Want to know how many calories you can eat and maintain your current weight?  Here's an easy to use calculator to give you a hand.

CALORIE CALCULATOR

BTW - it's nice to know that you get 7 radishes for ONLY 15 calories.  Nice.

Bacher out.

Choose good carbs

Choose good carbs, not no carbs. Whole grains are your best bet.

Whole Wheat Bread - Don't be misled by fad diets that make blanket pronouncements on the dangers of carbohydrates. They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.

The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. (Can you say Filling Foods First gang?)

Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.


My source for the above? The Harvard School of Public Health. So believe it.

Sabotaging Yourself with a Healthy Menu Item???

Hey gang - what's your take on this!? Rather interesting I thought... and being aware of the possibility that we are doing this to ourselves helps us overcome it!


Healthy Menu Items May Sabotage Your Diet
Researchers Say Good Options Actually Lead to Bad Food Choices

By Bill Hendrick
WebMD Medical News Reviewed by Louise Chang, MD

April 23, 2009 -- Maybe next time you see a tossed salad in a restaurant you should look the other way -- especially if you're on a diet -- because just seeing the healthy food on a menu may induce you to make a fattening choice, new research indicates.

Yes, that's counterintuitive, but it happens again and again, says Gavan Fitzsimons, PhD, professor of psychology and marketing at Duke University, who led the startling study of what he calls "vicarious goal fulfillment."

The team's findings are published online in the October issue of the Journal of Consumer Research.

"We've found that the presence of a healthy item leads people to choose the one that is the least healthy on the menu," Fitzsimons tells WebMD. "Just seeing the healthy item and considering it makes you feel you've done your duty. It's crazy, but it's human."

Participants in a study who'd scored high on measures of self-control relating to food avoided french fries and other unhealthy choices when they had only unhealthy items from which to choose. But if a side salad was added to the selection list, even the most disciplined were more likely to take the fries, the researchers say.

"The one takeaway from this that I think is important is that consumers have to be really conscious of this tendency to lower their self-control and indulge when a healthy option is available," researcher Keith Wilcox, a doctoral student at Baruch College, City University of New York, tells WebMD. "It appears that by simply considering a healthy option, consumers are being more indulgent. So consumers have to recognize that considering something good may lead to bad behavior."

Self-Control vs. Temptation

The researchers asked participants to select a food item from one of two pictorial menus. Half saw a menu of only unhealthy items, including fries, chicken nuggets, and a baked potato with butter and sour cream. The rest were given the same options plus the choice of a side salad.

More went straight for the most unhealthy choice when the salad was an option compared to when it wasn't.

Ironically, Wilcox says, "the effect was strongest among those consumers who normally had high levels of self-control."

Fitzsimons says the presence of a salad on the menu had a "liberating effect," freeing even the self-disciplined "to give in to temptation and make an unhealthy choice. In fact, when this happens, people become so detached from their health-related goals, they go to extremes and choose the least healthy item on the menu."

What's going on "is happening outside our conscious awareness," he tells WebMD. "People believe they are high in self-control, then walk up, see the healthy option, and somehow satisfy the health goal; then they have no goal and make an unhealthy choice. That's what we want to get out to the world -- that knowing your vulnerability gives you ammunition to resist."

Laurie Mintz, PhD, an associate professor of psychology at the University of Missouri-Columbia and an expert on eating and sex disorders, tells WebMD that people might be able to overcome vicarious goal fulfillment by constantly reminding themselves of their intentions. She suggests wearing a rubber band around the wrist and snapping it before ordering in a restaurant to practice self-control.

"If you see a salad and it doesn't look as good, it almost makes the other stuff look better," says Mintz, who is also a clinical psychologist. "There's a freeing effect, and you say, 'I might as well.'"

Norman Pollock, PhD, a nutrition professor at the Medical College of Georgia, says the study "provides us with another snapshot of the complex nature of eating habits. These observations provide additional information regarding possible factors involved in the etiology of obesity ."

The research, he tells WebMD, suggests that "interventions to enhance self-control and delay of gratification may be beneficial in the prevention of excessive weight gain ."

At its core, the study "confirms that we are sometimes our own worst enemies," Koert van Ittersum, a marketing professor at the Georgia Institute of Technology, tells WebMD. "Once we feel we have done something right -- as in thinking about eating a salad -- we feel we deserve more. The mind plays tricks on us. We go in a coffee shop and pick up a muffin, which in our minds is something small, but in reality is huge, but our minds don't see that."

Fitzsimons says that since fast-food restaurants increased so-called healthy choices, sales have grown, but from "increases in sales of burgers and fries" and other fattening items.

"This is one of those human quirks that we may be able to overcome if we are conscious of it and make a concerted effort to stick to the healthy choices we know we should be making," Baruch College researcher, Lauren Block, PhD, says in a news release.

The researchers also found that participants also made unhealthy choices in other experiments. Most chose a bacon cheeseburger over a healthier veggie burger and also chose fattening chocolate-covered Oreos over cookies in a labeled 100-calorie pack.

"What [the study] shows is that adding one or two healthy items to a menu is essentially the worst thing you can do," Fitzsimons says. "This is all brand new research, showing that much of what we do is happening outside our consciousness."

Acts 17:28

"In God we live and move and have our being." Acts 17:28

Isn't this a great bible verse? I just happened upon it and I really like it!

In GOD
We LIVE
We MOVE
We have our BEING

I like it!

Building A Network of Support is Key....

This is what Mayo Clinic has to say about it:
It doesn't take a scientific study to show that surrounding yourself with supportive family, friends and co-workers can have a positive effect on your mental well-being, but there's plenty of research to confirm it. A strong social support network can be critical to help you through the stress of tough times, whether you've had a bad day at work or a year filled with loss or chronic illness. It's never too soon to cultivate these important relationships — and your social support network can never have too many good friends.
What is a social support network?

A social support network is different from a support group. A social support network is made up of friends, family and peers, while a support group is generally a structured meeting run by a mental health professional. Although both can play an important role in times of stress, a social support network is something you can develop when you're not under stress, providing the comfort of knowing that your friends are there for you if you need them.

You don't need to formalize your support network with regular meetings or an official leader. A coffee break with a friend at work, a quick chat with a neighbor, a phone call to your sister, even a visit to church are all ways to reduce stress while fostering lasting relationships with the people close to you.
Benefits of a social support network

The positive effects of a support network include:

* Sense of belonging. Spending time with people helps ward off loneliness. Whether it's other new moms, dog lovers, fishing buddies or siblings, just knowing you're not alone can go a long way toward coping with stress.
* Increased sense of self-worth. Having people who call you a friend reinforces the idea that you're a good person to be around.
* Feeling of security. By reaching out and sharing yourself with others, you have the added security of knowing that if you start to show signs of depression or exhibit unhealthy lifestyle habits, your friends can help alert you to the problem.

Cultivating your support network

The first step toward developing a strong support network is an evaluation of your own behavior as it relates to building and maintaining friendships. After all, relationships are a two-way street. The better a friend you are, the better your friends will be. Here are some suggestions for nurturing your relationships:

* Stay in touch. Answering phone calls, returning e-mails and reciprocating invitations let people know you care.
* Be proactive. Don't wait for someone else to make the first move. If you meet someone you think could be a good friend, invite him or her for coffee. Or be the one to strike up a conversation while in line at the grocery store.
* Know when to say "no" and when to say "yes." Spending time with people who aren't supportive can add stress and take away valuable time. On the other hand, don't decline an invitation because you feel shy or insecure.
* Don't compete. Be happy instead of jealous when your friends succeed, and they'll celebrate your accomplishments in return.
* Be a good listener. Find out what's important to your friends — you might find you have even more in common than you think.
* Challenge yourself. Keep looking for ways to improve. Maybe it's by complaining less, being more generous or forgiving others' faults.
* Don't overdo it. In your zeal to extend your social network, be careful not to overwhelm friends and family with phone calls and e-mails. Save those high-demand times for when you really need them.
* Appreciate your friends and family. Take time to say thank you and express how important they are to you.

Adding to your support network

Ready for more friends, but not sure where to find them? Here are some ideas for extending your social network:

* Visit the park. Whether you bring your dog, your kids or your running shoes, you'll have something to talk about.
* Volunteer. Pick a cause that's important to you, and you're sure to meet others who share a similar value system.
* Ask a friend. Next time you meet a friend for lunch, ask him or her to bring along someone else.
* Go back to school. A local college or community education course puts you in contact with others who share similar hobbies or pursuits.
* Look online. In-person relationships may be best, but if you're living in a small town or living abroad, you might find added support through chat rooms or online bulletin boards. Many good sites exist for people going through stressful times, such as chronic illness, loss of a loved one, new baby, divorce and other life changes. Just be sure to stick to reputable sites, and be cautious about arranging person-to-person meetings.

A cautionary tale

Remember that the goal of extending your social support network is to reduce your stress level, not add to it. Here are some things to look out for when evaluating your relationships:

* Manage obligatory social ties. Some evidence shows that the negative consequences of maintaining obligatory relationships, such as with certain relatives or co-workers, can outweigh the benefits. Although you may not be able to cut ties with a nagging in-law, look for ways to manage the relationship so that it doesn't become a stressor for you.
* Beware of codependents. A support system with people who are engaged in the same unhealthy behaviors that you're trying to overcome — whether it's substance abuse or simply a negative attitude — can be damaging to your well-being.
* Avoid a sense of duty. The best support systems have no strings attached. If your peers are constantly demanding repayment for their efforts, or you feel pressured to conform to their beliefs, you're probably better off without them.
* Pick the right supporter. If you need help through a hard time, consider carefully which friend or family member to ask. A sibling might not be the best choice, for example, in dealing with grief over a lost parent because he or she too is affected by the loss.

The bottom line: More friends, less stress

It's always a good time to make more friends or improve on the relationships you already have. Whether you're the one getting the support or the one doling out the encouragement, you'll reap the rewards of comfort and compassion.

Staying On Plan and On A Budget

10 Smart Saving Tips from the Weight Watcher website.

1. Limit impulse purchases.
"Go to the store with a shopping list," says Mercer. And stick to it.

2. Buy in season.
Blueberries are a cheap treat come summer but practically an investment once it's fall. Consider growing some of your own produce as well.

3. Use coupons.
Sign up for your supermarket's shopper discount card, too.

4. Purchase sale items in bulk.
"Use the same main ingredient and dress it up differently," Mercer suggests. Turn ground beef into chili, burritos and a topping for baked potatoes. Plus, freeze some beef for the weeks to come.

5. Buy generic.
Follow this rule except when you know a certain brand is of higher quality. A major national brand of sliced Swiss cheese recently sold for $4.49 per half pound versus $3.49 for the store brand (priced on shoprite.com).

6. Think whole foods.
"The more processed foods you buy, the higher the price," Mercer says. Even a banana in pricey New York City only costs a quarter whereas a small candy bar costs at least 75 cents.

7. Do it from scratch.
"You're paying more for convenience," says Mercer. So grate your own cheese and shred your own lettuce.

8. Shift those proportions.
Use pricey meats as an accent; not the main event. For instance, skip the pork chops and cook up a pork stir-fry.

9. Load up on beans.
Meat is expensive, says Mercer. A pound of 85% lean ground beef purchased on shoprite.com costs $3.69. A 1-pound can of black beans? A mere 50 cents.

10. Shop at wholesale food stores.
Some examples include Costco, Sam's Club, BJ's and more. Make sure you know prices, though, to guarantee a savings.

The Eight Traits of Emotional Hunger

Emotional and physical hunger can feel identical, unless you’ve learned to identify their distinguishing characteristics.
The next time you feel voraciously hungry, look for these signals that your appetite may be based on emotions
rather than true physical need. This awareness may head off an emotional overeating episode.

Source: Virtue, Doreen. Constant Craving A-Z. (Carlsbad, CA: Hay House, 1999).

Emotional Hunger

1. Is sudden. One minute you’re not thinking about
food, the next minute you’re starving. Your hunger
goes from 0-60 within a short period of time.

2. Is for a specific food. Your cravings are for one
specific type of food, such as chocolate, pasta, or a
cheeseburger. With emotional eating, you feel you
need to eat that particular food. No substitute will do!

3. Is "above the neck." An emotionally based
craving begins in the mouth and mind. Your mouth
wants to taste that pizza or chocolate doughnut. Your
mind whirls with thoughts about your desired food.

4. Is urgent. Emotional hunger urges you to eat
NOW to instantly ease emotional pain with food.

5. Is paired with an upsetting emotion. Your
boss yelled at you. Your child is in trouble at school.
Your spouse is in a bad mood. Emotional hunger
occurs in conjunction with an upsetting situation.

6. Involves automatic or absent-minded eating.
Emotional eating can feel as if someone else’s hand is
scooping up the ice cream and putting it into your
mouth ("automatic eating"). You may not notice that
you’ve eaten a bag of cookies (absent-mined eating).

7. Does not notice or stop eating, in response
to fullness. Emotional overeating stems from a
desire to cover up painful feelings. The person stuffs
herself to deaden her troubling emotions and will eat
second and third helpings, even though her stomach
may hurt from over-fullness.

8. Feels guilty about eating. The paradox of
emotional over eating is that the person eats to feel
better and ends up berating herself for eating
cookies, cakes, or cheeseburgers. She promises
atonements to herself ("I'll start my diet tomorrow.")


Physical Hunger

1. Is gradual. Your stomach rumbles. One hour later, it
growls. Physical hunger gives you steadily progressive clues
that it’s time to eat.

2. Is open to different foods. With physical hunger, you
may have food preferences, but they are flexible. You are
open to alternative choices.

3. Is based in the stomach. Physical hunger is
recognizable by stomach sensations. You feel gnawing,
rumbling, emptiness, and even pain in your stomach with
physical hunger.

4. Is patient. Physical hunger would prefer that you ate
soon, but doesn’t command you to eat at that instant.

5. Occurs out of physical need. Physical hunger occurs
because it has been four or five hours since your last meal.
You may experience light-headedness or low energy if overly
hungry.

6. Involves deliberate choices and awareness of the
eating. With physical hunger, you are aware of the food on
your fork, in your mouth, and in your stomach. You
consciously choose whether to eat half your sandwich or the
whole thing.

7. Stops when full. Physical hunger stems from a desire to
fuel and nourish the body. As soon as that intention is
fulfilled, the person stops eating.

8. Realizes eating is necessary. When the intent behind
eating is based in physical hunger, there¹s no guilt or shame.
The person realizes that eating, like breathing oxygen, is a
necessary behavior.

Can I Buy Just HALF A Cookie?

We were in a new "goodie" shop where I was oogling the peanut butter cookies ...and in my opinion nothing beats a REALLY good peanut butter cookie! My friend and I laughed after I asked the high school clerk if it was possible to buy only half the cookie; but I was totally serious. Sometimes I only want a bite. Just a taste is enough.

On that same note - my daughter dragged me into the Godiva chocolate store in Minneapolis last weekend. Her plan was simple... they have "samples" - you take one small piece, get a yummy taste and walk out the door. We saved "a mint" (haha) in both cash and calories with this technique. And just a taste was plenty.

Many of you may be tired of hearing about my "3 bite" rule; but I need to say it occasionally if for no other reason than to remind myself of it. Three bites of a "rare sweet" are plenty and here's why: The first bite tastes like you've died and gone to heaven. The second bite is still very, very good. Bite number three is still quite yummy. But by bite number 4 the taste has diminished significantly and it only goes down hill from there. The first 3 bites are the best - so stop after that and you'll have had the best part!

BTW - I came across a blog I've been enjoying and want to share with you also. This guy puts it out there in a way that makes me think and I like that. It also seems that he has the same mindset as I in our approach to food and exercise. Check it out sometime when you get a chance...Rich DiGirolamo's Hey Skinny

For the Sashimi Lovers

This is direct from the Hungry Girl newsletter and I have several readers who I know love sushi and will love this info. So here you go my friends! Hi, Hungry Girl! I love sashimi and can eat a lot of it. I used to think it was pretty healthy. But I recently checked the nutritionals for salmon (my favorite!), and it's about 45 calories and 2g fat per ounce! I'm pretty sure the average piece of sashimi is one to two ounces, so does that mean I'm taking in around 240 calories and 10g fat for just three to four measly pieces of fish? And who eats just four pieces?! I know it's good fat and all, but does that mean sashimi is not too good calorie-wise? Sashimi-Chewer
	Dear Sashimi-Chewer, Hold on there! Before you panic, let's get things straight. For starters, some of your facts are a little fishy (some pun intended). The average piece of sashimi is not one to two ounces. Sashimi is typically very thinly sliced and weighs around 1/2 oz. per piece on average. While salmon is on the high end in terms of calories and fat, most varieties of fish contain an average of 35 calories and 1g fat per ounce. So if you get an order of assorted sashimi, the entire thing will probably weigh in at around two to three ounces and have about 100 calories and 3g fat or so (give or take a little). I eat a TON of sashimi (okay, not literally, but I do eat an awful lot of it!), and I always feel good about that choice. I do usually indulge in a few orders of sushi, too, but I ask for those with not a lot of rice (a good trick!). I also avoid crazy rolls that have lots of mayo, cream cheese, oils, fried items, etc. In general, rolls have more rice than straight sushi pieces. Click here and here for some more sushi survival tips (and check out the HG book for even more!). I LOVE RAW FISH!!!!

You Scream - I Scream - We All Scream for Ice Cream!

Source: Weight Watchers.com newsletter

The one-size-fits-all term of old now has several sub-categories, with varying degrees of waistline-friendliness.

The rich, decadent flavor of superpremium ice cream comes from an abundance of milkfat (at least 14 percent) and very little added air—and denseness means more calories. Premium is a step down from there (11- to 15-percent milkfat, and a bit more air), but still packs plenty of POINTS® values. Both varieties tend to come in more unusual, “gourmet” flavors. Regular contains at least 10-percent milkfat, and has even more air than premium. Compare nutrition facts labels—you’ll be surprised by how well some regular ice cream fits into the program. Reduced Fat contains at least 25-percent less fat than its regular counterpart. Light and low-fat has less than 30 percent of calories from fat or no more than 3 grams of fat in a half-cup serving. Non-fat has less than 0.5 grams of fat. That said, always check the nutrition facts: the “light” variety of a superpremium brand may have more POINTS values than the “regular” from another brand.

A few words about milkfat: Because the amount of air pumped into different brands varies so greatly, the percentage of milkfat doesn’t correspond precisely to the number of fat grams per serving. For example, if a superpremium vanilla has 16-percent milkfat and 12 fat grams per serving, the regular might have 10-percent milkfat and 7 grams of fat in a serving, and the light could have 4-percent milkfat and 4 fat grams. That’s why it’s so important to calculate the POINTS values for each specific brand you try.

Slow-churned, cold-churned or double-churned
Three names for the same thing, this is a revolution in reduced-calorie ice cream production, a new process that disperses the tiny globules of milk fat more thoroughly. The basic recipe—and the milkfat content—is the same as other low- and reduced-fat ice creams, but the technique used to make it creates the illusion of richness. These products can offer the satisfaction of premium ice cream with far less fat and calories. One brand, for example, has a POINTS value of only 3 per serving, but it still feels indulgent. Note that “no sugar added” doesn’t always equal a big difference in calories (or POINTS value).

Soft serve
Surprise! Those sweet swirls are almost always reduced-fat—most recipes call for only 3- to 6-percent milkfat. Plus its soft texture comes from churned-in air, which yields fewer calories by volume. Frozen custard is not the same as soft serve—it’s got added egg yolks, plus a higher percentage of milkfat.

Gelato
Similar in texture to soft serve but with a much more intense flavor, gelato can be an occasional treat. It usually has more milk than cream, meaning a lower fat count than regular ice cream, but with much less air—so there are more calories in less volume. Stick to small servings.

Frozen yogurt
With a taste and calorie count that’s similar to light ice cream, this is usually a good choice—but don’t forget to read the nutrition facts! Some frozen yogurts have a higher POINTS value per serving than slow-churned ice cream.

Non-dairy frozen desserts
If you’re a vegan, lactose intolerant or watching your cholesterol, you can still enjoy a creamy treat. Frozen desserts based on soy or rice are plan-friendly—relatively low in calories and fat—and, while they may not taste exactly like the real thing, they’re a whole lot better than nothing.

Sherbet and sorbet
Sherbet has less milkfat and more sugar than low-fat ice cream, and its POINTS value is relatively low. Sorbet has no dairy in it at all, so it’s usually fat-free—but the high sugar content means that it may have just as many calories as some ice creams. But texturally it’s entirely different: more icy and refreshing, but less decadent.

How Important is WHEN????

I came across this article today and thought I'd share it. Interesting...... what do you think?

Is When You Eat Important?

Do you eat by the clock? Skip breakfast or lunch? Avoid snacking as a weight control strategy? If you answered yes to any of these questions, keep reading and learn how to change the timing of your meals and snacks to control not only hunger, but weight.

Our structured lifestyle has led many of us to believe that we must eat at certain times of the day. Many people routinely skip breakfast and lunch due either to time constraints or to a misguided weight-control strategy. Society and weight loss programs have taught us to believe that snacking is bad and should be avoided. Stop listening to others, and listen to YOUR body instead.

Overeating by definition means consuming more calories than our body needs at that point in time. Whenever we overeat, our body stores any extra calories as fat. Fat cells have a seemingly unlimited ability to grow to accommodate more stored calories. The defining factor in the growth of fat cells is the AMOUNT of calories eaten and the REASON they are eaten.

So, how often should I eat?

In the best of worlds, we would eat when we were hungry and stop when we were full. Sound impossible? Watch a six-month-old baby. She cries when hungry, and most certainly stops eating when full. If a baby can do it, so can we.

Try the following:

Instead of eating by the clock, or avoiding snacks because you think they are bad for you, listen to your body. Figure out how your body tells you it's hungry. Does your stomach rumble? Do you become listless and tired? Learn to separate physical hunger from so-called mouth hunger. Physical hunger is our body telling us it needs fuel to continue to function. Mouth hunger is our brain commanding us to eat brownies because we’re stressed. What type of hunger causes you to consume most of your calorie intake?

How much should I eat?

Just as you can relearn your hunger signals, you can also relearn your body's satiety signals. Eat slowly and mindfully, paying attention to how the food tastes, how it feels in your mouth, and how your body feels while you are eating. Stop every five to ten minutes and assess your satiety level. Am I full? Still hungry? Or perhaps I am thirsty. Stop eating when your body signals it is pleasantly full, not stuffed to the point of undoing your belt.

The bottom line:

Instead of paying attention to the clock or the latest fad diet plan, learn to listen to the ultimate expert: your body. Decode your body's messages and eating becomes more natural and less stressful. When you listen to those messages, you are naturally more comfortable, and you'll incline toward the weight your body is meant to be.

Source: http://yourtotalhealth.ivillage written by Lynn Grieger

How Nutrition Affects Your Hair

Does nutrition affect your hair? You bet your boots it does! Want healthy, shiny hair? Make sure you eat a balanced diet and your hair will be happy, happy, happy! Just a little bit of trivia on the topic that you may find interesting. I sure did!

• - The most important factor in the quality of your hair is your overall nutrition and health.
• - Optimal hair growth occurs when there are no nutrient deficiencies.
• - If you’re shedding more than normal, it may be due to an iron deficiency.
• - Biotin – aka vitamin H – is recommended to strengthen both nails and hair.
• - Deficiency in vitamin H – aka biotin – can result in hair loss that includes losing eyebrows and eyelashes.
• - Hair problems resulting from poor nutrition can be reversed by restoration of proper diet.
• 
  
• - Vitamin A deficiency that goes untreated can result in dandruff caused by the buildup of cellular debris in the hair follicles.
• - Each strand of hair is made up of 25% water. So make sure you stay hydrated if you want moisturized, soft hair!
• - An L-cysteine supplement can increase the hair shaft’s diameter. L-cysteine is a non-essential amino acid.
• - To avoid your hair becoming dry and brittle, make sure there’s enough protein in your diet.

Source: diet.com

Cool New Gadget

Okay - so today I was snooping on the wonderful world wide web and stumbled across this very cool device. It's a sports bra (or shirt) that has special fibers that monitor your heart rate and are transmitted to a watch or monitoring device on your wrist. Isn't that cool? What a nifty way to monitor if you are hitting the target zone that you desire.

Here's a link: NuMetrex Heart Monitor

CHOICES!

I have been know to say that (over and over) that this is all about a lifestyle choice. Everything is a choice. Just how MUCH do you really want __________ (fill in the blank)? (ie: to wear your skinny jeans, to breathe easier after a flight of steps, to eat that ooey, gooey, goodness bar?)

Let's take a Little Debbie Cake for example. Yes, you can have one.... if you want to. But did you know the following:

One Little Debbie Cake EQUALS
(and when I say EQUALS I mean all the following items totalled together!)
1 apple, 1 banana, 1 orange, 5 cups light popcorn, 2 slices light bread, 1 cup grapes, AND 1 container unsweetened applesauce

So - you can have one Little Debbie Cake OR you can choose to have ALL those other things.

Everything is a choice - how hungry are you?

MapMyWalk.Com

You have got to try MapMyWalk.Com! It's the best thing since sliced bread! I just heard about it today and when I got back from my walk I mapped it out on the website and it's really nifty.

Tonight I walked 3.88 miles and after creating a FREE profile I mapped it and started a training log so I can track my exercise going forward.

As I learn more about it I'll keep you posted - but so far I think it's pretty cool.

Here's a link for your convenience ...... MapMyWalk.com

Calories Burned During Activity

Ever wonder how many calories you burn during various activities? Well I tell you it's quite the eye-opener. I had fun checking out some of the different fun things I've been doing. Did you know that playing ping pong for an hour burns about the same amount of calories as walking briskly? (Who'd have thought?)

Here's a link to a site where you can plug in your activity and determine how many calories you'll burn based on your height, weight, age and gender. Calorie Burning Calculator

Lose Weight and Save Money!

Here's just a teaser....

Replace 1 - 20 oz. regular soda with water five days a week and you'll save
(drum roll please....)

65,000 calories and $390.00! (Holy catfish Batman!)

So check out this link for the whole dealio. It's kinda interesting I thought.
Joy Bauer's Article on msnbc.com