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Carbohydrates: Your Diet's Fuel Many fad diets give carbohydrates a bad rap, leading you to believe that they're the cause of unwanted weight gain. But carbs are an essential part of a healthy diet. By Diana Rodriguez - Medically reviewed by Lindsey Marcellin, MD, MPH Before you feast on chicken and boycott carbs, take a closer look at the U.S. Food Pyramid. Carbohydrates are highlighted as an important part of a healthy diet, and not banned by any means. Your body needs a wide variety of foods to function and stay healthy. "Carbohydrate is one of the macronutrients that we need, primarily for energy," says Sandra Meyerowitz, MPH, RD, a nutritionist, online nutrition coach, and owner of Nutrition Works in Louisville, Ky. While fats and protein are also necessary for energy, they're more of a long-term fuel source, while carbohydrates fulfill the body's most immediate energy needs. "It's your body's first source of energy — that's what it likes to use," adds Meyerowitz. Why does the body prefer carbs? Specifically because they're easier and faster to break down and use than proteins or fats, she explains. So don't deny your body what it needs to keep up with your active lifestyle. What Are the Types of Carbohydrates? There are two types of carbohydrates: simple and complex. Complex carbohydrates, which should make up most of your carbohydrate intake, require more work and take longer for your body to break down. "It's a slower process," says Meyerowitz. But that’s a good thing — while simple carbohydrates are broken down more quickly, they don't do much for your body. Because complex carbohydrates are broken down slowly, they give your bloodstream a more consistent level of energy, so you avoid the "highs and lows" that simple carbohydrates can give you, explains Meyerowitz. What's the Best Source of Carbs? You need to get between 50 and 60 percent of your daily calories from carbohydrates, according to Meyerowitz. Most should be whole grains and other complex carbohydrates, but the fiber in fruits and vegetables make them a good simple carbohydrate choice. If you don't get enough carbohydrates, you run the risk of depriving your body of the calories and nutrients it needs, or of replacing healthy carbs with unhealthy fats. To get the carbs you need, fill your plate with the best carbohydrate sources for your body: Whole grains like barley, bulgur, buckwheat, quinoa, and oats Whole-wheat and other whole-grain breads Brown rice Whole-wheat pasta Fruits and vegetables Beans, lentils, and dried peas Whole-grain cereals like 100 percent bran This doesn't mean that you're never allowed to have a sweet treat for dessert, a bowl of white rice, or a baked potato. It just means that those should be the exceptions instead of everyday carbohydrate selections. At the same time, you should also avoid loading up on complex carbohydrates or making them your primary source of calories. A diet too rich in even complex carbohydrates — or in any food — packs more calories into your body, which eventually leads to weight gain. Complex carbohydrates are good for you, so don't look at a bowl of hearty whole-wheat pasta or brown rice as a bad thing or a big diet no-no. Instead, consider it a source of healthy fuel that your body needs to maintain consistent energy
by veggies yuk (submitted 9 years ago)
weird things you see people do at the gym
this page is too funny...needed a good laugh...
by veggies yuk (submitted 9 years ago)
Try this seasoning to help you slim down
@sooki...that would require alot more water from me...lol
by veggies yuk (submitted 9 years ago)
Try this seasoning to help you slim down
Try This Seasoning to Help You Slim Down By RealAge This Week's TipsTry This Seasoning to Help You Slim Down Wouldn't it be great if you could just sprinkle something on your food to help you lose weight? Research suggests these fiery flakes might fit the bill: crushed red pepper. A small batch of studies has shown that a key ingredient in hot peppers -- capsaicin -- may help curb appetite and hinder the storage of fat. Slim and Spicy If you're serious about losing weight, red pepper flakes alone aren't going to move the dial much. But they could be a useful addition to a legitimate weight loss plan. Researchers in one study concluded that capsaicin may boost sympathetic nervous system activity in a way that dampens hunger and calorie intake later in the day. And related research found that capsiate -- a capsaicin-like compound from sweet peppers -- hindered fat storage and boosted weight loss. Fiery-Hot Weight Loss Besides possibly helping you lose more weight, adding heat to low-calorie meals will boost flavor and interest as well -- whether you choose capsaicin-rich cayenne pepper, diced jalapenos, or any variety of hot chili peppers. Try a few of these pungent pepper recipes from EatingWell: Hearty, spicy, and low fat. Everyone wins with Three-Bean Chili. Light, aromatic, Asian inspired. Treat yourself to Coconut-Crusted Tofu with Peach-Lemongrass Salsa. Cheesy, gooey, hot. Give your toasted cheese some zip with Hot Chile Grilled Cheese
by veggies yuk (submitted 9 years ago)
Photos
you cannot...you can post it in yours and they can copy it to theirs...but you cannot add a pic to their posts/journals
by veggies yuk (submitted 9 years ago)
Sparkpeople
i am a member - havent been on it in a while...i liked it when i used it
by veggies yuk (submitted 9 years ago)
the english language - a funny
1) The bandage was wound around the wound. 2) The farm was used to produce produce . 3) The dump was so full that it had to refuse more refuse. 4) We must polish the Polish Furniture. 5) He could lead if he would get the lead out. 6) The soldier decided to desert his dessert in the desert. 7) Since there is no time like the present, he thought it was time to present the present . 8) A bass was painted on the head of the bass drum. 9) When shot at, the dove dove into the bushes. 10) I did not object to the object. 11) The insurance was invalid for the invalid. 12) There was a row among the oarsmen about how to row 13) They were too close to the Door to close it. 14) The buck does funny things when the does are present. 15) A seamstress and a sewer fell down into a sewer line. 16) To help with planting, the farmer taught his sow to sow. 17) The wind was too strong to wind the sail. 18) Upon seeing the tear in the painting I shed a tear. 19) I had to subject the subject to a series of tests. 20) How can I intimate this to my most intimate friend? Let's face it - English is a crazy language. There is no egg in eggplant, nor ham in hamburger; neither apple nor pine in pineapple. English muffins weren't invented in England or French fries in France . Sweetmeats are candies while sweetbreads, which aren't sweet, are meat. We take English for granted. But if we explore its paradoxes, we find that quicksand can work slowly, boxing rings are square and a guinea pig is neither from Guinea nor is it a pig. And why is it that writers write but fingers don't fing, grocers don't groce and hammers don't ham? If the plural of tooth is teeth, why isn't the plural of booth, beeth? One goose, 2 geese. So one moose, 2 meese? One index, 2 indices? Doesn't it seem crazy that you can make amends but not one amend? If you have a bunch of odds and ends and get rid of all but one of them, what do you call it? If teachers taught, why didn't preachers praught? If a vegetarian eats vegetables, what does a humanitarian eat? Sometimes I think all the English speakers should be committed to an asylum for the verbally insane. In what language do people recite at a play and play at a recital? Ship by truck and send cargo by ship? Have noses that run and feet that smell? How can a slim chance and a fat chance be the same, while a wise man and a wise guy are opposites? You have to marvel at the unique lunacy of a language in which your house can burn up as it burns down, in which you fill in a form by filling it out and in which, an alarm goes off by going on. English was invented by people, Not computers, and it reflects the creativity of the human race, which, of course, is not a race at all. That is why, when the stars are out, they are visible, but when the lights are out, they are invisible. PS. - Why doesn't 'Buick' rhyme with 'quick' ? You lovers of the English Language might enjoy this . There is a two-letter word That perhaps has more meanings than any other two-letter word, and that is 'UP.' It's easy to understand UP, meaning toward the sky or at the top of the list, but when we awaken in the morning, why do we wake UP ? At a meeting, why does a topic come UP ? Why do we speak UP and why are the Officers UP for election and why is it UP to the secretary to write UP a report? We call UP our friends. And we use it to brighten UP a room, polish UP the silver; we warm UP the leftovers and clean UP the kitchen. We lock UP the house and some guys fix UP the old car. At other times the little word has real special meaning. People stir UP trouble, line UP for tickets, work UP an Appetite, and think UP excuses. To be dressed is one thing, but to be dressed UP is special. And this UP is confusing: A drain must be opened UP because it is stopped UP. We open UP a store in the morning but we close it UP at night. We seem to be pretty mixed UP about UP! To be knowledgeable about the proper uses of UP, look the word UP in the dictionary. In a desk-sized dictionary, it takes UP almost 1/4th of the page and can add UP to about thirty definitions. If you are UP to it, you might try building UP a list of the many ways UP is used. It will take UP a lot of your time, but if you don't give UP, you may wind UP with a hundred or more. When it threatens to rain, we say it is clouding UP . When the sun comes out we say it is clearing UP... When it rains, it wets the earth and often messes things UP. When it doesn't rain for awhile, things dry UP. One could go on and on, but I'll wrap it UP, for now my time is UP, so........it is time to shut UP!
by veggies yuk (submitted 9 years ago)
The Health Consequences of Sitting All Day
[b]The Health Consequences of Sitting All Day [/b] Most people sit all day, every day. This is an unfortunate consequence of the advancement of society. The majority of us do not work in fields that are labor intensive. Our tools have evolved. We now use keyboards, mice, and hand-held “crack-berries”. What consequence does this have on our health? The most common manifestation of prolonged sitting is weakness in the gluteus maximus, otherwise known as the “buttocks”. The gluteus maximus under normal circumstances is the largest skeletal muscle in the body. It is a “work horse” muscle that powers walking, stair climbing, and countless other tasks. If the buttocks muscles are not required to work, you can easily develop lower back pain or hip bursitis. Buttock weakness is easy to identify. One overt sign is visual atrophy. In many individuals we will see a lack of muscle bulk. At times a concavity can be seen where there should normally be a convexity in muscle tissue. Many people will also not be able to actively contract the buttocks while lying flat. Place your hand under your buttocks in the supine position (lying flat on your back) and see if you can make the buttocks contract. If you cannot elicit a strong contraction, you have a problem. Another sign of buttock weakness can be seen when one tries to perform a “bridge”. Try this at home on a flat surface. (Always, make sure that you have the permission of your doctor to exercise before you do something like this.) Lie flat on your back, bend your knees and keep your feet flat on the floor. Lift your pelvis approximately one foot off the floor by pushing through your feet. Hold this position for 10 seconds. Buttock weakness will often coincide with cramping of the hamstrings, or the back of the legs, in the bridge position. For higher-level athletes, subtle buttock weakness can be seen when the bridging test is performed with only one leg supporting the body’s weight. If you have identified weakness in your seat muscles, do something about it. It is very important that you start with the most basic of exercises and gradually increase the number of repetitions before you increase the complexity of the exercises. The most simple exercise to perform is the buttock squeeze. This exercise is portable: You can do this while seated or lying down. Simply tighten the buttocks and hold for a count of five seconds. Build up your repetitions until you can perform this 10 times. For more advanced exercises seek out other resources. There is an abundance of online information on safe exercise techniques. Personal trainers and physical therapists are qualified to strengthen you in a safe manner.
by veggies yuk (submitted 9 years ago)
daily dish - Peanut Butter and Jelly Cookies (Phase 2)
A Healthy Twist on a Halloween Treat For many, Halloween is a day filled with candy and all sorts of sugary foods and desserts. If you’re following the South Beach Diet and you’re worried about overindulging, fear not — you can still enjoy an occasional treat. Skip the goodie bag and try this healthier alternative instead. Whether you’re hosting or attending a Halloween party, or you’re looking to bake something for your family, this delicious recipe is sure to satisfy your sweet tooth. Peanut Butter and Jelly Cookies (Phase 2) Description Who would believe you can get such a delectable cookie out of such a simple recipe and with so few ingredients? (And that’s right, there’s no flour!) The not-too-sweet, deep nutty flavor — topped with a touch of fruit — is perfect for kids young and old. These cookies are so good that I need to remind you to limit yourself to one serving! Prep time: 15 minutes Cook time: 14 minutes Serves 12 Ingredients 3/4 cup granular sugar substitute 1 large egg 1 teaspoon vanilla extract 1 cup creamy trans-fat-free peanut butter 1 teaspoon baking soda 1/4 cup sugar-free jam, any flavor Instructions Heat oven to 350°F. Line a baking sheet with parchment paper. Mix sugar substitute, egg, and vanilla together with an electric mixer on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds. Form dough into 24 (2-teaspoon) balls and place on baking sheet 1" apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with 1/2 teaspoon jam. Bake until lightly browned on the bottom, 12 to 14 minutes. Transfer to a wire rack to cool completely. Nutritional information Per 2-piece serving: 140 calories 11 g total fat (2.5 g sat) 7 g carbohydrate 6 g protein 1 g dietary fiber 210 mg sodium
by veggies yuk (submitted 9 years ago)
daily dish
lol...very true
by veggies yuk (submitted 9 years ago)
Complex Carbohydrates For Heart Health
Complex Carbohydrates For Heart Health The right carbohydrates can boost cardiovascular health — but a steady diet of the wrong carbs can lead to a variety of health problems. By Eleanor Roberts, PhD Medically reviewed by Lindsey Marcellin, MD, MPH Carbohydrates should provide the majority of the calories you eat each day — between 45 and 65 percent. Carbohydrates are an important fuel; as the body digests them, it converts them into glucose, or blood sugar, for energy. With so many calories coming from this carbs, it’s important to know about the choices available to you and pick the carbohydrates that promote cardiovascular health. Heart Health and Complex Carbohydrates It used to be that carbohydrates were grouped solely by their chemical makeup — either simple carbohydrates (chains of sugars that the body digests quickly) or complex carbohydrates, made of three or more chains of sugars, which take longer to process and help you feel fuller longer. Now we look at carbohydrates with a more careful eye, and often in terms of good and bad carbs. “Good” carbs are foods in their natural form that provide the nutrients and fiber that are missing from refined products. Top complex carbohydrate choices include whole grains, beans, vegetables, and fruit — all of which are good for your heart. “Bad” carbs typically are carbohydrates that provide sugar (usually added sugar as opposed to the natural occurring sugars in foods like fresh fruit and milk) with few or no nutrients. These processed, refined foods can run the gamut from soda to doughnuts to white bread. Bad carbs usually present two problems: They don’t promote good health and they keep you from eating foods that do. Heart Health and the Glycemic Index Sometimes, instead of being designated as simple or complex carbohydrates, carbs are described and rated in terms of their glycemic index (GI), which refers to how rapidly, and how much, a food can cause a rise in blood glucose and insulin. High GI foods are rapidly digested and include white bread, pasta, rice, cakes, juices, and soda; even though they aren’t refined and processed, starchy foods like potatoes fall into this group, too. Long-term, daily rapid increases in blood glucose and insulin from high glycemic index foods can lead to increases in blood LDL (bad cholesterol) and triglycerides, as well as in stored fat. Lower GI foods are digested more slowly, so they don’t increase blood glucose and insulin as much. They include many of the good carbs like vegetables, nuts, beans, and whole grains, which have the added benefit of being high in many nutrients. In general, the less a carbohydrate food is processed, the lower its GI index. Serving Up Carb Choices for Heart Health There is such a wide variety of good carbohydrate choices that getting them into your diet is easy. Fruits and vegetables. These are great low-calorie sources of carbohydrates, packing in vitamins and minerals and, when eaten in their most natural form, fiber — that’s why you’ll get more value from eating fruits whole rather than fruit juices. The Dietary Approaches to Stop Hypertension (DASH) study found that a diet high in fruit and vegetables reduced blood pressure. People who eat more than seven servings a day have a far lower risk of developing coronary heart disease (angina or a heart attack) or stroke. The DASH plan suggests consuming between four and five half-cup servings each of vegetables and fruit each day. The most protective foods are: green, leafy vegetables, such as spinach, watercress, and kale cruciferous vegetables, such as broccoli and cauliflower citrus fruits including oranges and grapefruit other fruits and vegetables with a high vitamin C content, like black currants, kiwi fruit, and red peppers. A diet rich in fruits and vegetables can also lower LDL cholesterol. Keep the starchy vegetables like potatoes to a minimum; when you do have them, eat the skin for its fiber and choose sweet potatoes for their vitamin A. Whole grains. Grains such as wheat, barley, and rye are either used intact in foods or mechanically broken apart during the milling process. When whole grain is milled, most of the germ and bran is removed. This refining process leaves the white, starch-rich remains of the grains with much less nutritional value. Researchers have found a 20 to 40 percent risk reduction for coronary heart disease with a diet high in whole, non-refined grains. Bran content seems to be a particularly essential component in lowering cardiovascular disease risk. Of the six 1-ounce daily servings recommended from the grain food group, at least three should be whole grains, and the closer to six whole grain servings the better. Choices include whole wheat pasta and bread, brown rice, and whole grains like quinoa, barley, and bulgur that make great side dishes. Or start your day with oats or an all-bran cereal. Legumes, dried peas, and beans. Vegetables classified as legumes, such as beans and peas, should also be eaten nearly every day, as ingredients in soups and stews or tossed into a heart-healthy salad. A major study showed they can decrease the risk of cardiovascular disease and coronary heart disease when eaten regularly. Carbohydrates are an essential part of a heart-healthy diet. Making good choices will not only have a positive impact on your cardiovascular health, but on your entire body as well. Last Updated: 09/11/2009
by veggies yuk (submitted 9 years ago)
daily dish
South Beach Diet-Friendly Halloween Treats Halloween is traditionally a day reserved for horror movies, scary costumes, and, of course, candy — and lots of it. But if you're following the South Beach Diet you’ve already taken an important step toward improving your health and setting a good example for your family. Why not consider healthy treats (or even nonfood goodies) that neighborhood kids will enjoy and their parents appreciate. Here are six South Beach Diet-friendly treats to hand out on Halloween: Individual packages of no-trans-fats “fish” crackers or animal crackers Sugar-free lollipops or gum Small bags of trans-fat-free popcorn Individual boxes of raisins Toothbrushes Halloween-themed stickers
by veggies yuk (submitted 9 years ago)
celiac disease + south beach diet
i did some research and cannot find a diet for celtic disease - would have tried to compare the two and see if they were compatable...if you have one, let me know how to find it and i will do the comparrisons for you
by veggies yuk (submitted 9 years ago)
Stress Less About the Scale
Stress Less About the Scale Do you weigh yourself every day? Do you worry about even the slightest change in your weight? If you answered "yes" to either of these questions, you may be too focused on the scale — and if you're trying to maintain healthy habits, this behavior can actually be counterproductive. The truth is that your weight may change from day to day for a variety of reasons. Fluid retention, hormonal fluctuations, constipation, and even the food you ate right before stepping on the scale may cause daily weight fluctuations. These variations can be misleading and worrisome if you don't understand them. For an accurate measurement of your weight, weigh yourself only once each week and on the same scale every time (different scales may give different readings). An even better method of measuring your success is to let your belt be your guide. If your clothes fit better and you feel better, then you're getting healthier — even if the bathroom scale doesn't show big changes. Ultimately, it's up to you to stop focusing on the scale. Weight loss takes time, so patience is required. Remember, if you're practicing good weight-loss habits like those recommended by the South Beach Diet, you will enjoy better health and the extra pounds will come off along the way — whether you step on the scale every day or never again.
by veggies yuk (submitted 9 years ago)
VERY IMPORTANT POST
/0...cannot you play nice and get along with others..lol...i apprciate the information that cathy posted and for a minute it did bother me...but just about everyone who knows me knows what im doing already...just not where i do it at... now everyone...group hug...;-)
by veggies yuk (submitted 9 years ago)
daily dish
Best Bets for Beverages If you’re following a healthy eating plan, what you drink is just as important as what you eat. And on the South Beach Diet, certain beverages can be diet busters — for example, store-bought fruit juices that contain sugar. Other beverages, such as water, 1% or fat-free milk, and sugar-free drinks are recommended to help you reach your weight-loss goals. Before grabbing a drink, get the facts with our brief guide: On all Phases, eliminate fruit juices, sodas, and other drinks containing sugar, fructose, corn syrup, or other “hidden” sweeteners. All alcoholic beverages — beer, cocktails, and wine — are off-limits during Phase 1. Instead, enjoy vegetable-juice cocktail, tomato juice, unsweetened flavored waters, and sugar-free powdered drink mixes. Of course, you can always have plain water, club soda, seltzer, and mineral water, as well as herbal teas. You can choose caffeinated beverages such as coffee, tea, or diet soda, but don’t go overboard. Interestingly, recent research has shown caffeine may actually improve insulin resistance in people with diabetes. Here’s a checklist by Phase: Phase 1: Caffeinated and decaffeinated coffee and tea Caffeinated and decaffeinated diet, sugar-free sodas and drinks Herbal teas (such as peppermint and chamomile) Fat-free or 1% milk Soy milk, low-fat plain, vanilla, or sucralose-containing (4 grams or less fat per 8-ounce serving). Be sure that the product does not contain high-fructose corn syrup. Sugar-free powdered drink mixes Tomato juice Vegetable-juice cocktail [u]Be sure to avoid…[/u] Alcohol of any kind, including beer and wine Fruit juice, all types Milk, full-fat and 2% Powdered drink mixes containing sugar Soda and other drinks containing sugar Soy milk with more than 4 grams fat per 8-ounce serving Phase 2: [u]Enjoy all of the allowable Phase 1 beverages above, plus:[/u] Light beer (1), on occasion (12 ounces) Wine, red or white (1 to 2 glasses, 4 ounces each, permitted daily with or after meals)
by veggies yuk (submitted 9 years ago)
Facts on Fish
Facts on Fish Are you confused about the benefits and risks of eating fish? Sometimes it can be difficult to keep all the recommendations straight. Here’s what you need to know to incorporate these healthy foods into your diet: Two Potential Benefits Eating fish may protect against stroke: A study published in the journal Stroke found that people who ate fish at least once a week were 13 percent less likely to suffer from a blockage of the blood supply to the brain (ischemic stroke) than those who did not eat fish that often. Now the American Heart Association recommends eating fish at least two times a week because the omega-3 fatty acids help protect the heart. Eating fish may help fight disease: Fatty fish are the richest source of omega-3 fats. Omega-3s are critical for cardiovascular health and may also help protect against arthritis, diabetes, depression, and some cancers. Omega-3s are most concentrated in cold-water fatty fish such as sardines, herring, salmon, mackerel, and trout. Two Potential Risks Eating fish can be dangerous during pregnancy: Pregnant women, nursing mothers, and women considering pregnancy should limit exposure to fish containing methylmercury — the form of mercury that is found in fish. This industrial pollutant can impede the development of the nervous system in fetuses, babies, and young children. Since methylmercury tends to accumulate over time, it is most concentrated in larger fish with longer life spans, such as shark, swordfish, king mackerel, tilefish, and albacore tuna. Farmed fish may contain contaminants: Farmed salmon may contain high levels of pesticides and other toxins. To avoid any negative effects of this contamination, make it a point to buy wild salmon instead of farmed salmon. When grocery shopping, look for the labels on salmon to identify the fish as either farmed or wild.
by veggies yuk (submitted 9 years ago)
7 Ways To Squeeze Breakfast Into Your Schedule
7 Ways To Squeeze Breakfast Into Your Schedule If you're running late or feeling tired, it's tempting to skip out on your morning meal. Here's how to work in a quick breakfast for the best start to your day. By Julie Davis Medically reviewed by Pat F. Bass III, MD, MPH Whether you’re up early to rush to an office or to get your kids out the door to school, or both, you may feel too pressed for time to deal with your own breakfast. But remember, skipping out on your morning meal also means losing out on that extra boost of energy and mental alertness that a balanced breakfast provides. Here are a few easy ways to work breakfast into your morning routine. [center][b]7 Ways to Squeeze in a Quick Breakfast[/b][/center] “Think of your body as a car going cross country,” says Barbara Schmidt, MS, RD, lifestyle specialist at Norwalk Hospital and a nutritionist in private practice in New Canaan, CT. “When you are going on a trip you have to put the gas in your tank before you leave, not when you get to the other coast. Breakfast gets your metabolism going, and you simply can’t do without it.” 1. Set your alarm clock for 10 minutes earlier. “How long does it take to have some cold cereal? It doesn’t really take that long,” says Schmidt, who suggests four quick breakfast choices: fresh fruit with yogurt; a peanut butter sandwich on whole grain bread; high fiber cereal, skim milk, and fruit; a breakfast wrap made with a whole grain tortilla filled with leftovers like sautéed vegetables or turkey; or low-fat cheese — no muss, no fuss, and no cooking involved. 2. Cut off nighttime eating at 9 p.m. You don’t want to wake up starving, but you want to have an appetite for breakfast. This is a mindset and a habit to cultivate, just like any other choice you make. 3. Do some advance planning. “You don’t want any spontaneous eating,” says Schmidt. “You want to plan what you’ll be having for breakfast.” This means shopping ahead for breakfast foods to have at home or convenience foods to bring to work. If there’s no refrigerator at work to store milk, fill up a thermos and take in with you to save on the expense of buying a half pint each day. If you have a long commute, buy a soft cooler tote or bag that will hold breakfast and maybe lunch, too. 4. Make breakfast the night before. No one wants to be dicing fruit in the morning and hunting around for the right container lid when up against a ticking clock. Do all your prep work the night before; place any refrigerated items in the front on the top shelf, and have your soft cooler bag on the counter ready to pack. If you usually take your lunch, adding breakfast will only require a few more steps. 5. Make eating breakfast part of your commute. Buy a quick breakfast on the way in. Coffee bars and convenience marts at commuter stations have gotten savvy about offering better breakfast choices. Pick up a yogurt parfait from the prepared foods section, a container of zero-fat Greek yogurt, or a yogurt smoothie from the refrigerator case. Cut up chunks of fresh fruit — always a better choice than juice, which has most of the fiber removed. 6. Stock essentials at your desk. If you can’t eat at home or on the way to the office, eat when you get there. “Healthy cereals can be bought in individual containers — you peel off the lid and it’s a bowl. Just add milk and eat it at your desk.” Focus on your breakfast, even if it’s just for five minutes. In a pinch, order in. You might not think twice about ordering lunch, but think of a breakfast delivery as an extravagance — the truth is fueling up at breakfast is even more important. 7. Be flexible about breakfast time. You may not be able to eat at the very start of your day — maybe you have to squeeze in an early workout or your workday starts with an 8:00 a.m. group meeting — but that doesn’t mean you need to slog through until lunchtime on an empty stomach. Have a small breakfast after your workout or right after your meeting. [u]Quick Breakfast Caveats[/u] As important as breakfast is, making the wrong choices for the sake of convenience can undo all the benefits of breakfast. [u]Skip most baked goods[/u]. “Today’s bagel is equivalent to six slices of bread,” warns Schmidt. “The only people eating bagels should be marathon runners. If you eat a bagel every day, you will look like that bagel without the hole: round. A bagel has too many calories to have at one time and is not high in fiber. And muffins are now small cakes with a whole lot of sugar.” Read labels for sugar content. Be aware of how much sugar has been added to packaged breakfast foods, even those that sound healthy, like granola bars. “Remember that anything ending in ‘ose’ is sugar — fructose, maltose — and so are honey and molasses. Many breakfast bars are glorified cookies. You have to compare calories, fiber, and protein. Some bars are small, so they aren’t filling although they pack a lot of calories,” says Schmidt. It may take more thought than simply grabbing a doughnut from the coffee cart, but just a few minutes of planning at the start of each week can help make all your breakfasts quick and nutritious. Last Updated: 10/02/2009 [b][/b]
by veggies yuk (submitted 9 years ago)
Out of Energy?
Out of Energy? By Denise Schipani See nine things that zap your vitality and how to get it back It's 3 p.m.--do you know where your energy's gone? You probably expect to feel that late-afternoon drag, but you don't always have to. Turns out, some of your regular habits may be sneakily zapping your zip. Fix some or all of these energy stealers, and you just may be feeling brighter this afternoon. [u]Energy Zapper #1:[/u] Being Addicted to E-mail Isn't being wired to the hilt--e-mail, voice mail, IM, BlackBerry--supposed to boost productivity, freeing up your energy? More often, the opposite is true. If you continually halt what you're doing to answer e-mail, check voice mail, and attend to a thousand other beeps and blips, your attention becomes diluted, which leaves you feeling depleted. There are two things going on here, says John Salerno, MD, a New York City family physician and director of the Salerno Center for Complementary Medicine. "The brain needs a lot of physical and mental energy to multitask, which gets drained," he says. And continually redirecting your attention from the BlackBerry to other stimuli siphons more energy and distracts your brain further. Energy Fix Switch off electronic gadgets during your most productive work hours, which for most people tend to be in the morning, says Laura Stack, author of The Exhaustion Cure. As for e-mail, try to limit yourself to checking it once every hour, instead of hopping to whenever it beeps. (Hint: Turn off the beep sound.) If something pops into your mind that you need to remember--call back your mom, e-mail the soccer coach about the snack schedule--write it down and take care of it later. [u]Energy Zapper #2[/u]: Visual Clutter We may be used to living in enclosed spaces with lots of stuff--a refrigerator door packed with artwork, a countertop laden with mail, a desk that's little more than a shifting pile of folders and paper--but it's not how we're meant to live, says Dr. Salerno. "Clutter signals disorder, which makes us anxious. Our brains sense that anxiety." Energy Fix Do your best to clear visual clutter, so when you look around, your eyes can "rest" rather than dart from mess to mess, says Janice Ash, organization expert and owner of I Declutter!. Instead of layering papers on a bulletin board, leave a small border of space around them. Clear the front of the fridge of all but the most current kids' artwork, and make a habit of leaving the kitchen counter stuff-free before bed each night. [u]Energy Zapper #3[/u]: Being Bored Ever sat around for an hour or more not tackling a chore or work because it's just so darned monotonous? Mental foot-dragging, boredom and lack of motivation are draining, says Dr. Salerno. "Put simply, we like to see results, and getting things done gives us a mental energy boost." So avoiding tasks deprives you of that high. Energy Fix Find a partner for encouragement--a friend, a coworker--and call or e-mail to enlist her in a time challenge. "Say, ‘I'll check back in with you in an hour, and we'll see if we've gotten these reports/ organizing chores done.'" Or promise yourself motivational rewards for completing the task at hand, suggests Dr. Salerno. [u]Energy Zapper #4:[/u] Poor Posture You already know that not sitting or standing straight is bad for your body. But all that hunching over a computer screen or cradling a phone on your shoulder wreaks havoc on your energy level, too, says Pia Martin, a San Diego health and wellness chiropractor. "When you sit for long periods, you tend to slump forward, leading to rounded shoulders and a tilted lower spine. Your muscles contract, and blood flow is impaired," which limits the amount of oxygen to your brain. Energy Fix Sit up straight! Your legs should be at right angles to the floor, your arms at right angles to your keyboard. Be conscious of keeping your shoulders down, not up near your ears. Adjust your computer screen so your eyes gaze at the middle of it. And don't just sit there--if you have to, set a timer to go off hourly to remind you to get up, stretch and get a drink of water. When you get back to your desk, do a quick posture check: Shoulders down! (Reboot your posture with these tips.) [u]Energy Zapper #5[/u]: Toxic Indoor Air Humming copy machines. Cleaning products. Dry-cleaning chemicals. Synthetic carpeting. Even the desks in your office may be contributing to the load of toxins you breathe each day, because all of them release chemicals into the air. "No one knows for sure how much harm these cause to our bodies, but they do build up over time, and can drain your energy by potentially interfering with thyroid function and overloading the body's detox system," says Frank Lipman, MD, a New York City physician and author of Spent: End Exhaustion and Feel Great Again. (Reduce your exposure to chemical toxins.) Energy Fix Get outside. If you're feeling tired, go out for 10 minutes to breathe fresh air. Indoors, cultivate houseplants, which are remarkably good at absorbing toxins. And don't wear shoes inside the house--you're dragging not just dirt indoors on your soles, but pesticides and other harmful chemicals too. [u]Energy Zapper #6[/u]: Eating Too Much at Once Consuming a big meal is always something that will cause a dip in energy later, but that effect is most noticeable in the afternoon because the slump happens at that reach-for-coffee-or-sugar hour: 3 p.m. Here's what happens: You fill up on a carb- and calorie-rich lunch and, as nutrients are absorbed by your body, excess glucose is dumped into your bloodstream, and your body releases insulin to process all that sugar. "A better idea is to spread out what and how you eat throughout the day to keep energy levels steady," says Gloria Tsang, RD, founder of the nutrition website HealthCastle.com. Energy Fix Eat every four hours, instead of the usual six. To reform lunch, "try to brownbag more often than eating out," says Tsang. It's a fact that if you buy takeout or dine in a restaurant, you're likely to eat more. Four hours after lunch, have a snack. If you're going to eat dinner a couple of hours later, keep the snack small, such as half a turkey sandwich, or a yogurt and some crackers. Other ideas: Drink liquids (water, tea) all day. "Dehydration makes you tired, too," says Tsang. If you usually have coffee right after lunch, try it a little later in the afternoon and make it a latte. The caffeine's an obvious pick-me-up, but the little bit of fat and protein in the milk gives you a snack-like boost. (Increase your energy with a smarter lunch.) [u]Energy Zapper #7:[/u] Living in Artificial Light Our natural body rhythms are keyed to the rising and setting of the sun, says Carol Ash, DO, medical director of Sleep for Life, a sleep-disorder clinic in Somerset, New Jersey. When you open your eyes in the morning and get your first glimpse of sunlight, your brain receives a signal that helps it set its sleep-wake clock for the day. Similarly, seeing sunlight during the day gives your brain a boost. So if you are awake before the sun, and/or don't see much sun all day, your body is experiencing something a lot like jet lag. Energy Fix Instead of hitting the coffee cart when you're flagging, hit the sidewalk--the combination of physical exercise and a shot of sunlight will energize you. You don't need much: "A 10- to 20-minute walk in the sunshine will give you a boost," says Dr. Ash. [u]Energy Zapper #8:[/u] Listening to Negative Nellies You may be upbeat, but it can be exhausting to listen to complainers all day long, whether it's the fellow mom who calls to trash-talk the neighbors or the coworker who never has a positive word to say. It's not your imagination: A 2006 study at Chicago's Northwestern University found that people forced to listen to "high-maintenance" colleagues became frustrated and unfocused, and suffered a decline in the quality of their work. Energy Fix Insulate yourself as best you can. If a coworker loves to enumerate her complaints, cut her off with a firm but polite "I really have to get this finished," then smile and get to work. She'll get the message. If it's your own negative thoughts that drag you down, train yourself to banish them by listing, daily, the things you're grateful for, so you can pull out that list when the negative stuff intrudes. [u]Energy Zapper #9: Holding a Grudge[/u] It takes a surprising amount of energy to remember whom you have a grudge against, and to continually update the faults, missteps and things you're mad about. "Resentment is a huge drain physically as well as mentally," says Dr. Lipman. "Anger, resentment, grudges--all of these emotions are toxic, and we hang on to them in our bodies especially in tense, tired muscles." Energy Fix It takes practice, but try to forgive old mistakes. An easy way to start is to simply be aware of the times negative thoughts about others creep into your mind, says Dr. Lipman. "Think of others as flawed humans, which we all are," which makes it easier to forgive-and free up energy [u][/u]
by veggies yuk (submitted 9 years ago)
daily dish
Budget-Friendly Shopping Tips Eating healthfully can be expensive. The good news, however, is that with some careful planning, you can easily follow the South Beach Diet and enjoy the foods you love without breaking your budget. Here are five ways to cut down on spending at the grocery store: 1. Make a list. Before you hit the grocery store, know exactly what you plan to make for the next two or three days, or even the next week. Become familiar with your grocery store circular to see what’s on sale, and make a list of foods you'll need. Also, take advantage of coupons; you’ll be surprised at how much you can save if you make the effort! 2. Buy in bulk. While initially more expensive, bulk foods can often save you money in the long run. But be careful — if you're buying fresh foods in bulk, make sure you eat them before they spoil. Otherwise, you're wasting money. 3. Go for beans. It doesn't get any cheaper or healthier than whole, dried beans. You can usually buy a one-pound bag of beans for less than two dollars. Beans can be used in soups, salads, chili, or as a side dish. 4. Shop at your local farmers market. The foods here are often very fresh and may very well cost less than at your regular grocery store. Tip: Wait until the afternoon to do your shopping — this is when you are likely to get better bargains since vendors do not want to have to cart back their produce. 5. Opt for simple meals. One of the best ways to save money is to keep your meals simple. Versatile foods such as grilled meat or fish, steamed vegetables, and simple salads can work well for dinner any night of the week. Leftovers can be used for lunch the following day.
by veggies yuk (submitted 9 years ago)
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