Let's get in shape this year! 21 Days to Fitness starts Feb. 1st -- sign up here: http://www.21daystofitness.com. It's free!
1/31/2012
1/13/2012
Top 15 Healthy Foods "Trendy for 2012"
One telling sign that a career in food was a good fit for me was that I've always loved grocery shopping. I can happily spend hours browsing the aisles just to see if I might discover something I haven't noticed before. Lucky for me, I'm the food editor of EatingWell Magazine and I get to talk with our team of cooks in the EatingWell Test Kitchen about their daily supermarket shopping trips and the new things they've noticed during their trips up and down the aisles.
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All that shopping and talking helped us come up with this list of trendy foods for 2012. Whether a food has become ubiquitous in the stores, something that's generating media coverage or simply something that our readers and fans are buzzing about, each of the foods on our list of the top 15 trendy, healthy foods is having a moment.
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Agave-Derived from the same plant used to make tequila, agave syrup has generated lots of buzz recently. Also known as agave nectar, it has a deep, rich flavor that is slightly sweeter than honey. It's touted for its low glycemic index (GI) value, meaning it won't spike your blood sugar like high-GI table sugar. Plus, you can use about one-third less to achieve the same level of sweetness.
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Artisan Multigrain Breads-It used to be that you had to seek out a local baker to get high-quality artisan breads. Now, chances are your local market is baking up specialty breads right in the store. Look for breads made with heart-healthy oats, whole-wheat flour, barley, millet and whole-grain rye. Make your own with these Healthy Homemade Bread Recipes.
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Brussels Sprouts-Once considered cabbage's "smelly" cousin, the Brussels sprout is gaining in popularity. The veggie is packed with 130% of your daily value of free-radical-fighting vitamin C per 1-cup serving (proof there was a reason your mother tortured you so many years ago). When cooked properly, this veggie tastes great! Eat more with these delicious Brussels sprout recipes for Brussels Sprouts with Chestnuts & Sage and more.
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Farro-With the growing focus on whole grains, ancient grains like farro are gaining a following. Farro is a type of wheat traditionally used in Italy, with a satisfying chewy texture and nutty flavor. This whole grain can be used in salads, soups or side dishes.
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Flaxmeal-The health community is buzzing about omega-3 fatty acids. Flaxseed and flaxmeal (ground from flaxseed) are rich in alpha-linolenic acid (ALA), a plant-based omega-3. ALA may help to lower inflammation and increase blood flow in the body, reducing the risk of high blood pressure and blood clots. Try sprinkling flaxmeal on your morning cereal or adding it to a smoothie. Or make this Chocolate Bundt Cake and more recipes with flax.
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Gluten-Free Baking Mixes-Gluten-free products are everywhere now with the growing awareness of celiac disease, gluten intolerance and gluten sensitivity. Eating gluten-free used to mean kissing your love of delicious bread and baked goods goodbye, but no longer: now you can have your (gluten-free) cake and eat it, too, when you use one of the great gluten-free mixes available today.
Related: Stunning Gluten-Free Dessert Recipes
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Greek Yogurt-Thicker and more tangy than traditional yogurt, Greek-style yogurt has become an everyday staple for many cooks. A 6-ounce serving of nonfat Greek yogurt has 15 g of protein, 5 g more than traditional nonfat plain yogurt. (However, if it is calcium you are after, stick with traditional yogurt that hasn't had the whey drained from it-it has 34 percent of your daily value per 6-ounce serving, three times more than Greek yogurt.) Creamy and delicious, Greek yogurt makes a homemade tzatziki sauce or healthy dessert quick and easy.
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Heirloom Tomatoes-Old varieties of tomatoes are making a comeback. Varieties like Gold Nugget, Aunt Ginny's Purple, Big Ben and Red Zebraare now showing up in your neighborhood market. Like all tomatoes, they are an excellent source of vision and bone-healthy vitamin A.
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Israeli Couscous-Round semolina pasta, bigger than regular couscous, Israeli couscous is great in soups, salads or pilafs. The small spheres are toasted, not dried, so they have a textured nutty bite. Choose whole-wheat to get extra heart-healthy whole grains.
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Kefir-Think yogurt in a glass. This fermented dairy beverage is packed with beneficial probiotics that may help give your immune system a little extra edge. Look for it in your local market; choose plain for less sugar and fewer calories or fresh fruit flavors, such as peach and raspberry, for extra taste. With 29 percent of your daily value of calcium per 8-ounce serving, kefir is the perfect choice for an on-the-go morning.
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Kombucha-Kombucha is a fermented tea with a fizzy "zip," offered in flavors from mango to cayenne-watermelon. Newly available in supermarkets, it has probiotics and more antioxidants than other teas. Enjoy the beverage by itself or in a smoothie.
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Multigrain Tortillas-When it comes to tortillas, there are more options for shoppers than ever before. Forget basic flour-now you can find whole-grain tortillas with added heart-healthy flaxseed or B vitamins. You'll get more fiber when you choose whole-wheat or whole-grain over white-flour tortillas.
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Nut Butters-Peanut butter may be the first thing that comes to mind when you hear "nut butter," but today there are many varieties found right next to that old standby. And they have different nutrition profiles: 2 tablespoons of almond butter provides 75 percent of your daily value of vitamin E, which may help fight damage-causing free radicals. Cashew, walnut and hazelnut butters add exotic flavors to your next snack and are packed with 5 g of protein per 2-tablespoon serving.
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Spice Blends-With home cooks' growing interest in global cuisine, exotic spice blends are becoming commonplace in the spice aisle of local markets. Look and you may find berbere (an earthy, aromatic Ethiopian blend) next to the bay leaves and ras el hanout (a robust Moroccan spice blend) next to paprika. These spice blends make it easier than ever to create exotic, flavorful meals in your own kitchen.
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Steel-Cut Oats-Here is an example of "what is old is new again." Steel-cut oats (sometimes called Irish oatmeal) are whole-grain oats that have been cut into little pieces rather than rolled.This hot breakfast cereal is less-processed than other types of oatmeal and has a nutty crunch. Like all oatmeal, it's high in soluble fiber, which may help to lower "bad" LDL cholesterol, and has a healthy amount of protein, both of which will help you feel satisfied.
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What do you think the biggest food trend of 2012 will be?
By Jessie Price and Cassidy Tawse-Garcia
Jessie Price is the deputy editor of food for EatingWell magazine, where she directs all food content. Besides her work on 11 other EatingWell books, she is the author of the James Beard Award-winning The Simple Art of EatingWell and EatingWell One-Pot Meals. She lives in Charlotte, Vermont where she stays busy growing her own vegetables in the summer and tracking down great Vermont food products when she's not working.
Cassidy Tawse-Garcia is an editorial intern at EatingWell Magazine. She has also worked with the Mountain Roots Food Project in Crested Butte, Colorado. When not at EatingWell, she's working her way through Julia Child's Mastering the Art of French Cooking and daydreaming about fanciful dinner parties.
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JOIN ME!
"21 DAYS TO FITNESS"
Start now! Get your FIT on!
http://www.21daystofitness.com
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ANITA STONE
www.videofitnesscoach.com www.videohealthcoach.com www.21daystofitness.com www.timetogetfit.blogspot.com www.videofitnesscoach.blogspot.com
1/07/2012
11/13/2011
PERFECT Pecan Pie (lower calorie, lower fat)
3 secrets for perfect pecan pie (with fewer calories and less fat!)
I love the expression "Why fix what isn't broken?" I use this phrase when it comes to my time-honored Thanksgiving recipes. So why am I throwing out my old "perfect" pecan pie recipe this year in place for something new? Because the Maple Pecan Tart that recipe developer and makeover queen Katie Webster made for EatingWell is so much better.
After trying her version in the Test Kitchen a few months ago, I realized that I needed to ditch my old "perfect" pecan pie recipe. Not only does this new version taste better than the original, but it's healthier too. Find out the three tricks to making better pecan pie.
Trick 1: Replace corn syrup with maple syrup
Corn syrup doesn't have a lot of flavor. The only thing it has to offer is sweetness, which is pretty boring. But it's the cornerstone of traditional recipes. So to perk up the flavor, this Maple Pecan Tart uses maple syrup in place of the corn syrup. From a nutritional perspective, sugar is sugar, but from a flavor perspective, maple syrup is much tastier. The buttery flavor of the syrup plays up the nuttiness of the pecans. If you have a choice, opt for grade B or dark amber syrup. It has a richer flavor than lighter varieties.
Trick 2: Use nuts in the crust
Plenty of pecan pie recipes call for an already prepared crust, or if you're ambitious you make your own from scratch. Either is fine, but the crust can be a hidden source of calories and fat from loads of butter and/or shortening. In this Maple Pecan Tart recipe, we incorporate pecans in the crust to deliver a nuttier flavor that can't be matched by a store-bought crust. And pecans have less saturated fat than butter: 1/4 cup of pecans has only 2 grams saturated fat vs. butter at 29 grams per 1/4 cup! Pecans also contain more antioxidants-compounds that sweep up tissue-damaging free radicals-than any other tree nut, according to a study in the Journal of Agricultural and Food Chemistry. Pecans also provide notable amounts of zinc, a mineral most often found in animal-based foods.
Pecan pie has a reputation for being sweet. That comes from the collective 2 cups or more of sweetener (corn syrup, sugar) that some traditional recipes call for! My teeth hurt just thinking about it. This Maple Pecan Tart recipe uses only 1 cup of sweetener (maple syrup and brown sugar)-half of what you would find in a traditional recipe. Plus, the filling gets an extra punch of flavor from chopped dried cherries. Unconventional-yes. But they deliver more sweet flavor with just a hint of sour so you won't miss the cloying sweetness from that extra cup of sugar.
Maple Pecan Tart
Makes: 10 servings
Active time: 40 minutes | Total: 2 1/4 hours
To make ahead: Cover and refrigerate for up to 1 day. Serve at room temperature. | Equipment: 9-inch tart pan with removable bottom
This pecan tart gets added tang from dried cherries. Instead of corn syrup, which is found in most pecan pie recipes, we've opted for maple syrup. If you can find it, choose dark amber or grade B, because it has the richest maple flavor. The crust, made with heart-healthy pecans and canola oil, couldn't be easier to whip together. Just blend it in the food processor and pat it into your tart pan.
1 large egg yolk
3 tablespoons unsalted butter, melted, divided
2 tablespoons canola oil
1 tablespoon water
2 cups pecan halves, divided
1 tablespoon granulated sugar
1 cup plus 2 tablespoons all-purpose flour
1/2 teaspoon salt, divided
2 large eggs
1/2 cup pure maple syrup
1/2 cup packed dark brown sugar
2 teaspoons dark rum (optional)
1/3 cup dried cherries, chopped
1. Preheat oven to 400�F. Generously coat a 9-inch tart pan with removable bottom with cooking spray.
2. Combine egg yolk, 2 tablespoons melted butter, oil and water in a small bowl. Process 1/2 cup pecans and sugar in a food processor to the consistency of coarse meal. Add flour and 1/4 teaspoon salt and pulse until combined. Drizzle the yolk mixture through the feed tube while pulsing and pulse just until the mixture is combined.
3. Spread the mixture evenly into the prepared pan, pressing it firmly into the bottom and all the way up the sides to form a crust. Place on a baking sheet. Bake until dry and just beginning to brown on the edges, 12 to 14 minutes.
4. Meanwhile, whisk eggs, maple syrup, brown sugar, rum (if using), the remaining 1 tablespoon butter and the remaining 1/4 teaspoon salt in a medium bowl. Transfer 1/4 cup of the mixture to a small bowl. Chop 1/2 cup pecans and add to the medium bowl. Stir in cherries. Mix the remaining 1 cup pecans with the reserved maple mixture.
5. Remove the tart crust from the oven. Reduce the oven temperature to 350�.
6. If there are any cracks in the crust, sprinkle with a little flour and use a dry pastry brush to "seal" the flour into the cracks. Evenly spread the filling in the crust. Arrange the maple syrup-coated pecans decoratively on top and drizzle with any remaining maple mixture.
7. Bake the tart until it no longer jiggles in the center when gently shaken, 25 to 30 minutes. Let cool on a wire rack for about 20 minutes. Remove the sides of the pan (use a butter knife to gently loosen the tart from the pan sides if it sticks in spots). Let cool completely, about 40 minutes more.
Per serving: 353 calories; 22 g fat (4 g sat, 11 g mono); 65 mg cholesterol; 36 g carbohydrate; 20 g added sugars; 5 g protein; 2 g fiber; 136 mg sodium; 157 mg potassium.
By Hilary Meyer
EatingWell Associate Food Editor Hilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. She is a graduate of New England Culinary Institute.
11/01/2011
STARTS TODAY! Nov. 1-21 -- New 21 Days to Fitnes with 2 options: Headstart and Follow Me
| TODAY'S THE DAY! Nov. 1-21 New "21 Days to Fitness" with 2 OPTIONS!
Do you love yourself enough to make a commitment for 21 days? |
I bet you think I'm confused about which holiday it is, huh? I know it's November! But I chose these RED HEARTS because I want you to make a commitment to LOVE yourself for 21 days! I have added a new section to "21 Days to Fitness." It is called: SET UP FOR SUCCESS Click here to see the new section, it is only 3 web pages: Please write back and tell me if you LOVE IT! I LOVE YOU! Your Fitness Coach Anita |
"21 Days to Fitness" -- Getting set up for success -- Step 3
  RULES OF THE GAME Do your kids play football? I have two boys, and for the last two years, we've had both of them in football! They have had to learn the rules of play, the names of each position on the field, and what it means when they go "out of bounds." Staying on a FITNESS PLAN works much the same way. I can't help you until you learn the "RULES OF THE GAME." For example, you need to know which foods are carbs and which are proteins. You need to know how a fat cell delivers fat for energy, and what sugar does to your bloodstream. I found it was much easier to "diet" when I knew the "science." Once I knew that white flour became like a pasty "glue" in my intestines, I didn't want to eat it as often!   example of a white flour foodAs you go through the "21 Days" program, you will learn more about each of these rules and how they apply to the game. You will receive an email EVERY DAY for 21 days, starting on Day 1. Each email will have videos and a written lesson. Please take time to read the written lesson! Also, please email me if any of the videos do not play, or if the written lessons do not click through correctly. I make all of my own websites, and it is very easy to make a mistake! Please DO NOT get discouraged about the RULES! YOU CAN DO ANYTHING FOR 21 DAYS!  My goal is to teach you the rules, and then as you learn to apply them for 21 days, you will likely keep on following them after the program is over. Even if you only follow the rules half the time, wouldn't you be better off then you were before the program started? Sure! Everyone goes "out of bounds" at times. Our goal is to minimize our "out of bounds" habits and MAXIMIZE our successful habits! All of the rules apply to both the "HEADSTART" and the "FOLLOW ME" programs. | |||
| RULES OF THE GAME  1. Eat breakfast with at least 20 grams of protein.  We, as members of Team Beachbody, think a Shakeology Shake is the best breakfast in the world. I was not a breakfast eater! But if you are a "breakfast eater," if you like eggs and toast, then by all means stay with that good habit. Your Shakeology Shake can easily be a mid-morning or mid-afternoon snack. To learn more about Shakeology, click here. There are very few other products on the entire market, worldwide, that compare to Shakeology. It is not cheap. In nutrition products, "you get what you pay for." If you cannot afford Shakeology, I will give you some other less expensive options to choose from as the program goes along. However, if you are buying cups of coffee at Starbucks and cans of Red Bull at the gas station for $3 each, YOU CAN AFFORD SHAKEOLOGY!2. Exercise every day.  Unless you are pregnant, over 65, or have a serious illness (such as heart disease), WALKING IS NOT ENOUGH EXERCISE. Walking is movement, and movement is good. But it is not enough to lose weight at the pace that we want to lose it. If you are happy with losing 1-2 pounds a month, walking your dog and riding your bike are great. But when I was dieting, I lost 10 pounds a month, every month, until I got down close to my goal weight, and then the weight only came off at around 5 pounds per month (that's normal). I'll give you more details on exercise later.3. No white flour (or as little as possible). Stay away from white breads, pastries, white rice, white potatoes, cereals, and potato chips. Buy "100% WHOLE WHEAT" bread only (if you like rye or pumpernickel, those are even better). If the bread does not say "100%," do not buy it. Don't be fooled by "whole grain," or those breads with little oatmeal flakes glued to the top. 4. No fried foods. Really, you should do this for the rest of your life even if you aren't trying to lose weight. There are some healthier oils that you can fry food in at home, but TRUST ME, the restaurants do not use them! Why would a restaurant pay more for a healthy oil when they can use the cheapest ones possible? 5. Do not go out to eat.  I know it will be hard for me to sell this one. I have a whole video on it in the program. It is SO IMPORTANT. Without going into further explanation, just trust me on this -- you will LOSE MORE WEIGHT if you eat at home. 6. Do not watch TV.  I don't watch TV at all unless it's on while I am doing something else, like getting ready for work or eating my lunch. And when I do have it on, it's usually an educational show (I watch "Your Health with Dr. Richard Becker" almost every day during lunch) or "Enjoying Everyday Life." I only allow POSITIVE TV in my mind. The sole purpose of commercials on most TV shows are to show you how inadequate you are without the greatest "new product" they are trying to sell to you. Don't fall for it! Besides, you won't have time for TV anyway, because you are going to be too busy CREATING THE NEW YOU!7. Eat dinner early and DON'T EAT AT NIGHT. This is so important, I have a whole video on it in the program. For years now, I have eaten dinner with the kids shortly after they get home from school. (If your husband doesn't understand, tell him to give me a call and I'll be happy to talk to him!) If your husband is overweight too, OR if you are on a "late" work schedule, then follow this rule -- lean protein, vegetables (non-starchy), and 1 bread ONLY for dinner. I have a video in the program on how to cook 'light' dinners, such as soups, chili, etc. 8. Get 7-8 hours of sleep every night.  How to do this: Write down the time you need to get up in the morning, such as 6 a.m. Subtract 8 hours. Lie down in your bed at that time. >> I know that's complicated, but you can do it! You will be tempted to skip over this one, but I can assure you it is important. I have an entire lesson on "sleep" in the program!9. Keep fat low.  Count your fat grams every day. According to the American Heart Association, no more than 25% of calories per day should come from fat, and less than half of that can be saturated fat. Everyone is different, so you may not know how much fat you "can" eat every day to maintain your weight, or how much you have to restrict it to lose weight. For women, start with around 30 grams of fat a day. For men, start with 50. If, by the end of the week, weight is dropping off of you like crazy, then you can probably raise that number up a bit. I have a lesson on good fats vs. bad fats in the program. 10. Keep protein above 50 grams for women, 100 for men.  Count your protein grams every day. This is a little more difficult than counting fat, but you can do it. Remember, we are only doing this for 21 days. The range for women should be approximately 50-130 grams, depending on height and how much you exercise. The range for men starts at 100, but can go up to as much as 200+. I eat somewhere between 80 and 120, and I am about normal height (5'5"). If you are very short, or if you are above 65 years old, you may have to play with that number a little bit, but never eat less than 40. A NOTE ABOUT CALORIES.....How do you know if you are eating the correct number of calories? If the weight is dropping off faster than you can count it, then you can have more calories! | |||
| EXERCISE: "HEADSTART" I named this program Headstart, because it will give you a headstart on your journey to fitness. It will get you going in the right direction, with some structure. In the Headstart program, you will receive ONE FREE PERSONAL TRAINING SESSION (if you live in my area) After that, you will take responsibility for your own exercise. It would be a good idea to buy some of the Beachbody exercise DVD programs to use at home when you cannot go outside because of weather. I strongly suggest being a member of a gym. If you have babies or small children, there is NO BETTER BREAK than for you to drop them off at the gym's childcare and go take an aerobics class. Then you can take a shower (in privacy!) before you go home. It's the cheapest babysitting you will ever find! And the healthiest! Don't worry about your kids "catching colds" at the gym's childcare center. If they don't catch them now, they will be sick again anyway when they start pre-school or Kindergarten. Colds are necessary for immunity. My kids "grew up" in the childcare at the gym, and look at them now -- big, strong athletes. If you want to switch to the FOLLOW ME program at any time during the 21 days, you are welcome to! | EXERCISE: "FOLLOW ME" I named this program Follow Me, because you will be following me to work out and doing what I do every day. Over the years, I've had sooooo many people ask me, "Just tell me what YOU DO." So I decided to start taking people with me to see what I do! You may not believe it, but I don't really work out that hard!
I've also chosen the CHEAPEST and MOST CONVENIENT place to work out: LA Fitness. LA Fitness is $9.95 per week. CLICK HERE to join. You must join ONLINE to get that rate. (I get no kickbacks from LA Fitness!) But it is near my house and has a good aerobics room. (There are also monthly rates available). ---> If that link does not work, just go to http://www.lafitness.com and look for the enrollment button. LA Fitness address: 1861 MAIN STREET, KELLER TX, 76248 - (817) 562-3052. Here's the plan: Monday through Friday: Meet at LA Fitness at 4:30 p.m. every day for aerobics class. If it is a class that you can't do (for example, I am a terrible dancer), then you can go over to the treadmill and the weight room. I will be available to answer questions for you after class every day. Saturday and Sunday: Exercise with your family or on your own. Planting flowers is not exercise! But I'd like for you to do LOTS of activities like that in addition to your exercise, as much as you can during the 21 days. Follow Me members will also receive ONE FREE PERSONAL TRAINING SESSION (if you live in my area) | ||
| DO YOU WANT MORE SUCCESS?  During the program, we will have a Detox Day. On your Detox Day, you will eat ONLY fruits and vegetables (preferably more vegetables than fruits), and 3 protein shakes for breakfast, lunch, and dinner. You won't be hungry, you can eat as much as you want that day! Beachbody has a Detox Weekend option called the "2 Day Fast." You don't really "fast" for 2 days, as in not eating anything. You will order the Beachbody "2 Day Fast" product, and drink it 3 times per day. How to order the 2-Day Fast: CLICK HERE Then select SHOP, NUTRITION & SUPPLEMENTS, then WEIGHT MANAGEMENT. Order it from that page, it's near the bottom. | |||
 TIME TO WEIGH AND MEASURE! I hope you have already uploaded a picture of yourself on your Team Beachbody page. If not, CLICK HERE and do it now! A photo from your cell phone will be just fine. WEIGH. Let me say that again. WEIGH. OK, just one more time. WEIGH. I know you've been avoiding it. Denial only breeds procrastination. Just do it! This will make it slightly easier: weigh in the morning, before breakfast, before coffee, after going to the bathroom, with dry hair, no clothes on, clean out your ears and your belly button. OK?! MEASURE. Someone will have to help you. Go get your sewing box and find a measuring tape in there. Measure these areas:
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| Have you read my Makeover Story yet?  |  |
Your setup for success is finished!
to start 21 Days to Fitness!
On the next page, watch the video of Professor Puppet and then "sign in" on the form.
After signing in, you will receive 21 daily emails with your Lesson Plan for each day.
(If you have already "signed in" on the 21 Days to Fitness page, you do not have to do it again.)
YOU ARE ON YOUR WAY
TO THE "NEW" YOU!
6/13/2011
GMO's = Health Risk!
Posted on June 6, 2011 - by Jenny Holm
Want to Steer Clear of GMOs? Here’s How.
Image: http://blog.seedalliance.org
Are you eating genetically modified (GM) foods? Chances are, the answer is yes. Even if you shop mostly on the perimeter of the grocery store, most likely your cooking oil has GM corn or canola in it and your sugar came from GM beets. In fact, GM ingredients show up in 75% of processed foods in US groceries, but they’re not labeled, so consumers cannot discern GM products from natural ones.
FRESH is asking the FDA to mandate GM labeling now, but until they do, here’s how you can avoid GM foods in your diet:
1. Choose organic!
To earn the “certified organic” label, a product cannot contain any GM ingredients, so buying organic foods is the easiest way to ensure your food is GMO-free. This applies even to products labeled “made with organic ingredients,” which must be 100% GMO-free, even if not all their ingredients meet other organic standards.
2. Look for “non-GMO” labels
Though you’re unlikely to see a product labeled as containing GM ingredients (at least in the US), many companies want consumers to know that a product is GMO-free. Some limit their claim to only high-risk ingredients, like corn, soy and the others listed below.
3. Check the PLU code on produce
In many groceries, fruits and vegetables are marked with a produce look-up (PLU) code. You can identify different types of produce with the following rules:
-Conventional: Standard four digit PLU numbers (XXXX)
-Genetically Modified: four digit PLUs prefixed with an 8 (8XXXX)
-Organic: four digit PLUs prefixed with a 9 (9XXXX)
-Genetically Modified: four digit PLUs prefixed with an 8 (8XXXX)
-Organic: four digit PLUs prefixed with a 9 (9XXXX)
Correction: A commentator has informed us that the PLU codes can not be used to determine whether produce is genetically modified.
4. Steer clear of products containing high-risk ingredients
If you can’t find an organic or clearly labeled non-GMO alternative, you can protect yourself by simply not buying products that contain ingredients most likely to be genetically modified. These include:
Corn: corn flour, corn meal, corn starch, corn oil, corn gluten, and corn syrup; sweeteners like fructose, dextrose, and sucrose
Soy: soy lecithin, soy protein, soy flour, isoflavone; vegetable oil and vegetable protein; tofu, tamari, tempeh, and some alternative meat and dairy products not specifically labeled as free of GM-soy
Canola: canola oil (also known as rapeseed oil)
Cotton: cottonseed oil
Margarine: almost always contains GM oil (either soy, corn, cottonseed, or canola)
Sugar: GM sugar beets were recently approved for planting. To avoid GM sugar, purchase organic bulk sugar and products sweetened with 100% cane sugar, evaporated cane juice, agave, or organic/non-GMO sugar.
Artificial Sweeteners: aspartame (NutraSweetTM and EqualTM)
Meat, eggs, and dairy products: Avoid products from animals who have eaten GM-feed and dairy products containing the GM hormone rBGH/rBST
Papayas: About half of the Hawaiian papaya crop is now GM.
Vegetables: A small number of zucchini, sweet corn, and yellow crookneck squash are GM.
5. Carry a non-GMO shopping guide
Several handy tools and tip sheets are available to help you make informed choices at the grocery store. Here are a few to choose from:
- True Food Shoppers’ Guide from the Center for Food Safety, available in print and as a free mobile app for iPhone and Android
- The Non-GMO Project Online Product Directory, also available as a free app for the iPhone and iPod Touch.
- The Non-GMO Shopping Guide from the Institute for Responsible Technology and the Non-GMO Project, available online, as a PDF download, or in a handy pocket version.
- We recently learned that the GMO Truth Alliance has compiled links to several guides and apps on their Facebook page. Thanks for alerting us to it in the comments!
For more information on the dangers posed by GMOs and why we can’t continue to ignore these risks, see our blog post What You Don’t Know About GMOs CAN Hurt You. To join us in our fight to get mandatory GMO labeling, sign our petition to the FDA now!
6/04/2011
BodyBuilding Nutrition Tips For Developing Lean Muscle and Losing Fat
Protein Type/Protein Timing
The goal for anyone wishing to optimize muscle building and minimize the storage of excess calories as body fat is to eat as perfectly as possible so that the body is provided a steady stream of nutrients, and so that blood sugar levels also remain steady.
One of the most important ways to accomplish this goal besides eating high quality, low fat foods is to eat small multiple meals (every 2 to 3 hours). Successful bodybuilders know that by eating at least six evenly spaced meals throughout the day, they provide their muscles with a steady stream of nutrients, keeping their body in an anabolic environment (as indicated by a positive nitrogen balance).
Eating smaller more frequent meals is very important when it comes to protein consumption because proteins cannot be stored in the body like carbohydrates can (carbohydrates can be stored in the liver as glycogen and used up to days later when needed). Since there is only a very small amount of amino acid in the bloodstream, to maintain an anabolic (muscle building) environment complete proteins must be eaten with every meal. It is the acute and large increase in the amount of amino acids in the blood that causes protein synthesis rates to increase as well as a decrease in protein breakdown.
Maintaining a positive nitrogen balance will prevent the body from dipping into its own muscle tissue (catabolism) to get nutrients it needs (like protein). This is why it is important to eat five to six protein-containing meals per day (one about every two to three hours) each containing around 30-40-grams of protein, to maintain a positive nitrogen balance (which occurs from the breakdown of amino acids).
Eating small evenly spaced meals keeps insulin levels stable, a requirement for proper fat metabolism and proper growth. Eating this way is also easier on the digestive system and it is also more efficient. Studies have shown that eating frequent smaller meals will raise the metabolic rate, burn more calories and result in less body fat storage. The rate of digestion of protein has important effects on protein balance within the body. The balance between protein synthesis and protein breakdown determines muscle gain.
Fast Digesting vs. Slow Digesting Proteins
Protein is generally characterized as "fast digesting" or "slow digesting". Therefore to optimize muscle syntheses however, competitive bodybuilders need to take protein timing one step further. In this sense protein timing also includes eating the "right" protein at the right time. What does this mean? The Personalized Approach to Protein Timing
Nutrition is a highly individual issue. No single diet will work for everyone.Although adjustments should be made to each personalized diet to account for the differences in metabolism and body type there are common approaches that work reasonable well to a majority of people. The following is a simplified approach that can serve as a starting point.Protein Consumption Upon Waking
When waking up in the morning, your body has essentially been through a "fast" since most people sleep for approximately 6 to 8 hours a day. When the body is deprived of food for 6 to 8 hours the body starts to use stored energy sources. In order to keep blood sugar constant and to fuel the brain and other tissues during sleep.
The body does this by slowly sending nutrients out from the liver, fat cells, and muscle cells. Because the body can use stored glycogen for energy (if you have eaten properly to maximize glycogen storage there is only minimal body cell destruction (because of the body's inability to store amino acids). Because of this limitation the best thing you can do for your body is to consume a relatively quick digesting protein source upon waking.
A whey protein or protein hydrolysate shake would be your best bet to raise blood amino acid profiles quickly since these mixes will take only 20 minutes before almost all of what you have consumed are coursing through your veins and somewhere between 20-40 minutes for the level of amino acids in your blood to reach its high point. This can then be followed up with normal breakfast meal consisting of a high quality low fat protein food source and some low glycemic carbohydrates.
Protein Consumption During The Day
Since, throughout the day, your goal should be to eat small, dense meals every few hours; the need for "special" proteins is limited. My preference is the consumption of high quality low fat protein food sources and some low glycemic carbohydrates or a good protein mix. If you are unable to eat a good meal every two hours consuming a good whey/casein/milk protein isolate/concentrate blend can be a good compromise due to the combination of fast proteins and slow proteins.
Protein Consumption Immediately Before Training
If you have been eating small multiple meals throughout the day than there would be no need for "special" proteins from non food sources. However, if you have missed a meal and you plan on training within 60 minutes than a quick digesting fast protein such as a whey protein hydrolysate fortified carbs, glutamine and branched-chain amino acids.
Consuming a liquid meal containing protein and carbohydrates one-hour before training can increase insulin (an anabolic hormone, which increases the uptake of amino acids and glucose into the muscle). Branched-chain amino acids stimulate of protein synthesis.
By incorporating extra Baca's which are consumed during the workout your complete proteins can be used for recovery. If extra Branch-chain amino acids are not consumed the body will consume them from the complete proteins making the rest of the protein incomplete and unusable for growth (wasted).
Consuming a liquid meal containing protein and carbohydrates one-hour before training can increase insulin (an anabolic hormone, which increases the uptake of amino acids and glucose into the muscle).
Protein Consumption Immediately After Training
The meal immediately following your training is probably THE most important meal of the day (don't listen to others that will tell you breakfast is). The post work out meal is extremely important because this is the time where the body is especially receptive for nutrient uptake. Blood amino levels and blood insulin levels are typically lower.
Because blood amino acids levels are lower this is an important time to consume a quick digesting fast protein such as whey protein hydrolysates to ensure that the body maintains a positive nitrogen balance and anabolic state. Hydrolyzed proteins have a higher Biological Value score than concentrates or other protein preparations which typically means better utilization of protein in the body. Higher Biological Value proteins may also increase the release of IGF-1 which can stimulate muscle growth. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. If not, the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine.
A minimal amount of rapidly digesting, high glycemic index carbohydrates (i.e. maltodextrin and dextrose) should also be consumed with the post workout whey protein meal, so that the total uptake of protein and glycogen storage can be maximized.
Note: The incorporation of high glycemic index carbohydrates with this post training meal stimulates large and rapid increases in the anabolic hormone insulin and also stimulates glycogen synthesis. Consuming creatine and glutamine can also aid in post work out recovery. This meal should also contain minimal fat as fat slows digestion and nutrient delivery. This meal should be consumed within 60 minutes of your weight training.
Protein Consumption After Training But Before Last Meal
My preference is the consumption of high quality low fat protein food source (like chicken breast, Turkey breast, etc.) and some low glycemic carbohydrates (such as fibrous vegetables, brown rice, etc.). Consuming a whole food protein meal can also suppress the rate of muscle breakdown by starting a slow release of amino acids through your system. This meal should also include carbohydrate to stimulate the release of insulin. Insulin is also the hormone that governs protein synthesis rate. By elevating the release of insulin the rate of muscle breakdown can be slowed.
Protein Consumption Immediately Before Bed
Eating close to bedtime is often considered taboo by most. People believe that this promotes fat storage. My personal belief is if you desire to maintain muscle mass, eating immediately prior to retiring is essential to prevent the body from using all of its stored energy during the night. Because you will not have another meal for at least 6 hours this meal should include a slow protein, which release nutrients over several hours.
Carb Timing The two most important meals are post training and breakfast, in that order. These are ideal times to carb load (for a 200-pound bodybuilder, that means 90-100 g of carbs at breakfast; it helps restock liver and muscle glycogen stores and promotes protein synthesis. This time-release plan will prevent catabolism (muscle wasting) and minimize the risk that your carbs will be converted to body fat.
Starts your Day with Carbs (Conditional) Besides the post training meal; breakfast is the other golden time to ingest carbs, because blood sugar and muscle glycogen levels are low from your overnight fast. Your body must replenish these levels before stimulating the fat storing machinery in the body.
Consume Natural High Glycemic Index Foods at the Right Time
Foods high on the Glycemic index do not need to be totally eliminated, however their intake should be controlled. Natural high glycemic foods can be beneficial. Fruits for example contain any beneficial nutrients and fiber so, the key is moderation. By eating small portions of fruits, on occasion, you can get the beneficial nutrients and fiber while minimizing the potential negatives associated with high fructose consumption.
Remember managing carbohydrate intake will provide many benefits, such as reducing the risk of heart attacks, decrease stored body fat, and reduce the risk of cells becoming insulin resistant. Part of successfully managing carbohydrate intake is understanding food timing, as well as understanding what foods can negatively impact your endocrine system if eaten excessively. Understanding how the Glycemic index works is also key to successfully managing blood insulin levels.
Eat Simple Carbs IMMEDIATELY after Training
Fast-acting carbs (those with a high Glycemic index) will spike insulin levels, minimize the chance of muscle catabolism and can stimulate an increase in metabolism. This post training meal shouldbe consumed within 30 minutes and no later than one hour of the end of a workout.
The meal should be comprised of approximately .75 grams of carbs per pound of bodyweight (150 grams for a 200 pound male), with 50% (75 grams) of the carbs derived from easy-to-break-down high-glycemic sources such as white rice, Cream of Wheat cereal, mash potatoes fruit, etc. Non fibrous, soft-textured carbs high-glycemic carbs are digested rapidly which results in a quick insulin response that help to drive amino acids--the building blocks of mass--into muscle tissue and promote anabolism. Note: During pre-contest time consider cutting this amount down to approximately half to 75% of this rate.
Eat the Majority of Carbs After Training
Eat a smaller carb meal to fuel your training. It should be small enough that you are carb depleted for your cardio session so you can burn fat. Your biggest carb meal should be at your post training meal, since it will have less chance of being stored as fat because your body will be using them to replenish depleted glycogen levels from the training and cardio session. Approximately 25% of your daily carbs should be eaten at this meal. For a 200-pound man, this should amount to approximately 150 grams of carbs (During pre contest time this amount will decrease proportionality with the decrease in overall calories and total grams of carbs ingested).
Avoid Carbs After Hours
Unless you are blessed with a super fast metabolism, you should forget about eating baked potatoes late at night. Late night carbs interfere with the release of growth hormone and promote fat storage while you sleep.
About the Author
Jeff Behar
Jeff Behar, MS, MBA
3/21/2011
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2/03/2011
Smart Weight Loss Strategies the Celebrities Use
4 Healthy Eating Strategies
By Alla Byrne, Shape.com
Follow four smart eating strategies that celebrities follow and swear by.
A former champion bodybuilder, Rich Barretta has helped sculpt the bodies of celebs like Naomi Watts, Pierce Brosnan and Naomi Campbell. At Rich Barretta Private Training New York City, he offers personalized programs, including target-training methods and nutritional guidance. Barretta shares the four rules for healthy eating that his clients swear by, which you can easily adopt.
Healthy eating strategy # 1: Cut back on booze
If drinking is a big part of your social life, your waistline may suffer. Not only is alcohol loaded with carbs and empty calories, but people tend to make bad food choices when they're buzzed. A couple sugary cocktails can easily add up to a thousand calories (half of the average person's daily need), so Barretta advises avoiding alcohol altogether. If you are going to indulge, opt for a glass of wine or slim down your drink with smart swaps like trading tonic for club soda.
Healthy eating strategy # 2: Just say "no" to fried food
"Grill it, bake it, broil it, steam it, just don't fry it," says Barretta. Frying something perfectly healthy, such as chicken, takes away nutrients, while adding fat and calories. Plus, by eating fried foods at restaurants that still use trans fats, you run the risk of raising artery-clogging bad cholesterol and lowering fat-clearing good cholesterol.
Healthy eating strategy # 3: Avoid carbs at night
There's no need to deprive yourself of carbohydrates, but you should be conscious of when you eat them. By consuming high-carb foods (potatoes, rice, pastas and breads) early in the day, you have more time to burn them off. At night, carbs are more likely to go unused and be stored as fat. Barretta's smart eating rule of thumb: Stick to lean protein and veggies after 6pm.
Healthy eating strategy # 4: Choose unprocessed foods
We all know that fresh unprocessed foods are better for us, but often reach for processed products out of convenience. While it's challenging to cut out processed foods entirely, there are certain ingredients Barretta suggests you steer clear of, including high-fructose corn syrup, MSG, white flour and processed sugar. Your best bet is to shop around the perimeter of the grocery store, where you'll find fresh meats and produce.
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ANITA STONE
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21 Days to Fitness: Day 7 VideoFitnessCoach Anita Stone
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http://www.videofitnesscoach.com [RATED G] Presented by Video Fitness Coach Anita Stone as part of a 21-Part Fitness Series titled "21 DAYS TO FITNESS."
Diet, exercise, health, fitness, nutrition, obesity-related diseases such as diabetes, stroke, and heart attack are all discussed in the "21 DAYS TO FITNESS" video, audio, and podcast classes.
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Learn how to lose weight, diet correctly (no fad diets!), add nutritious foods to your diet, and fulfill those New Year's Resolutions now!
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2/02/2011
21 Days to Fitness: More Healthy Cooking Tips Part 1 - VideoFitnessCoach...
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Diet, exercise, health, fitness, nutrition, obesity-related diseases such as diabetes, stroke, and heart attack are all discussed in the "VIDEO FITNESS COACH" video, audio, and podcast classes. Learn how to lose weight, diet correctly (no fad diets!), add nutritious foods to your diet, and fulfill those New Year's Resolutions now!
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Diet, exercise, health, fitness, nutrition, obesity-related diseases such as diabetes, stroke, and heart attack are all discussed in the "VIDEO FITNESS COACH" video, audio, and podcast classes. Learn how to lose weight, diet correctly (no fad diets!), add nutritious foods to your diet, and fulfill those New Year's Resolutions now!
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Healthy Sausage Biscuits - 21 Days to Fitness - Video Fitnes
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12/28/2010
"21 Days to Fitness" starts January 1!
Weren't successful accomplishing your New Year's fitness resolutions for last year?
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12/26/2010
Being able to take control of your destiny is something millions of people are attempting to do right now at this very moment.
There is nothing greater than being in control of your own destiny.
There is no better way to do this than taking control of your energy, your emotions, your physical appearance and your abilities.
Being able to take control of your destiny is something millions of people are attempting to do right now at this very moment.
The world over people are working harder and longer than ever before in an effort to take control of their lives financially, as their health, fitness and mental vitality painfully spiral out of control.
One of the best things you can do that truly will put you in control of your life is to take control of your health.
While many people are gaining unimaginable amounts of weight and losing control of their health sitting in office chairs in front of computer screens for hours on end, there is an elite few that are doing the exact opposite by taking control of their health and destiny eating well, and being active.
The great thing is this can be you too.
You can take control of your future and be the master of your own destiny in this unstable economic time by taking control of yourself. It is without a doubt (and some pretty compelling empirical data) that fit-bodied professionals are paid better, receive promotions sooner, work less and perform better than their sedentary plump partners. They also command non-verbal respect in and out of the boardroom.
It is also known that those who take part in daily active lifestyles eat better and have more energy for longer durations with fewer fluctuations in performance throughout the day allowing them to work smarter, faster and when necessary longer and get more done in less time.
It has been reported that a 30-60 minute workout first thing in the morning provides a mental and physical focus that allows an individual to complete 9 hours work in 8 hours or less, thus providing more time to enjoy more vacation time.
The three pillars of performance are:
- Nutrition
- Exercise
- Supplements
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