http://www.sassybean.com/index.php/blog/diet_fitness/ The woman's guide to living, loving and relationships en sassybeaneditor@sassybean.com Copyright 2008 08 22 2008-08-22T00:01:00-05:00 http://www.sassybean.com/index.php/blog/article/the_skinny_on_fat/Christine Bybee http://www.sassybean.com/index.php/blog/article/the_skinny_on_fat/Christine Bybee#When:00:00:01Z LA nutritionist Christine Bybee gives the skinny on fat that will help you cut back on the bad stuff. Before carbs were singled out as dietary villains, it was fat that was ostracized.  As a result, a billion dollar industry sprung up to tout guilt-free, fat-free food choices.  Soon dieters were guiltlessly stuffing themselves with fat-free cookies and dousing their salads with fat-free dressings.  Cutting out dietary fat was viewed as a sure-fire way to lose body fat.  That logic was and is fat out wrong!  The fact of the matter is a calorie is a calorie is a calorie, whether it comes from fat, carbs or protein.  It’s not only unnecessary to avoid fat in your diet, it’s vital that you include it.  But just like with carbs, all fats are not created equal.  In total, there are four kinds of fat: two kinds are a must have; one you should make an effort not to overdo, and the fourth, you should avoid like the plague.  Here’s the skinny on fats: The four kinds are: saturated fat; Trans fat; monounsaturated fat and polyunsaturated fat.  You’ll find saturated fat in whole-fat dairy products like whole milk, cream, butter, cheese, full-fat yogurt and ice cream as well as in red meat, chocolate, coconuts, coconut milk and coconut oil.  The bad news is that saturated fat increases bad cholesterol and contributes to artery clogging.  The good news is that research shows that eating some saturated fat is okay.  Just don’t overdo it.  Surprisingly, diets like the popular Atkins Diet advocates that dieters eat as much red meat as they like even though the saturated fat found in red meat is known to be a cause of heart disease. Here are three easy tricks that will help you cut back on your intake of saturated fat: 1.  Choose lean red meat, and eat it only an average of once a week. 2.  Keep your red meat servings to the size of a deck of cards. 3.  Choose lower fat versions of dairy products. The one kind of fat that is an absolute dud is Trans fat. When it comes to Tran’s fat there is no middle ground; steer clear of it altogether. Tran’s fat is vegetable oil that has been heated with hydrogen in order to transform it into solid fat such as margarine or vegetable shortening. Also on the list of Trans fat (unless these foods specifically say they are Trans fat-free) are partially hydrogenated vegetable oil, most deep fried foods and many commercial baked goods.  Manufacturers love Trans fats because the hydrogenation process extends the shelf life of food, but too much Trans fat in your diet will cut your shelf life short.  Trans fat is worse for you than saturated fat; it raises bad cholesterol and has been linked to both heart disease and diabetes.  No amount of Trans fat is good for you.  But don’t despair, the last two kinds of fat are good for you and are actually essential; in fact they’re a must have!  These are the so-called “unsaturated fats,” which are monounsaturated fat and polyunsaturated fat.  Both are not only safe to enjoy, they actually cut your risk of heart disease.  Monounsaturated fats are found in olive oil, canola oil, peanut oils, avocados and nuts.  You’ll find polyunsaturated fats in seeds and oil made from corn, soybeans, safflower, cottonseed, fish and poultry.  Two specific kinds of polyunsaturated fats, omega-3 fatty acids and omega-6 fatty acids are particularly healthy; they regulate blood clotting and can prevent heart disease, stroke, and a variety of other conditions.  On top of that, they make your skin positively glow and keep it from wrinkling.  Most people get their fair share of omega-6 fatty acids because of an increased use in the United States of the vegetable oils that contain them, but most people don’t get the necessary amounts of omega-3 fatty acids. To stock up on omega-3s, eat fatty fish, such as salmon and tuna on a regular basis and fill up on flax seeds (flax seeds must be ground and raw for the oil to be absorbed).  I find the easiest way to ensure that I’m getting my fair share of omega-3s is to sprinkle some ground flax seed on top of my cereal or oatmeal in the morning or to add it to delicious fruit smoothies. Lookin Good, Diet & Fitness 2008-07-30T00:00:01-05:00 http://www.sassybean.com/index.php/blog/article/sugarnot_so_sweet_afterall/sassybean http://www.sassybean.com/index.php/blog/article/sugarnot_so_sweet_afterall/sassybean#When:00:00:00Z Sassy Bean special contributor and author of SUGAR SHOCK! Connie Bennett, dishes out seven simple steps to forgive others and yourself No matter what your goals—whether you yearn to feel free, become empowered, lose weight, be more loving or break a sugar habit—you may not be able to move forward or succeed until you forgive your loved ones, friends, yourself or even strangers who harmed and wronged you, whether deliberately or unintentionally. As I can personally attest, when you feel forgiveness in your heart, it’s easier to be happy, productive, accomplish your goals and be at peace with yourself. You see, absolving and pardoning another is really less about other people and more about being true, kind and respectful of ourselves. Likewise, humbly and remorsefully atoning for our sins and transgressions against others is a way to give ourselves the esteem and value we deserve. Not forgiving someone else and not repenting for the wrongs you’ve committed can: * Rob you of your power and strip you of your dignity. * Keep you trapped in anger, indignation and resentment. * Make you feel helpless, stuck and frustrated. * Harm you physically or emotionally. * Stop you from enjoying relationships or reveling in your accomplishments. On the other hand, forgiving others or asking for forgiveness can: * Free, heal, nurture and release you. * Fill you with lightness, compassion and good will. * Ennoble, empower and enliven you. * Bring you closer to God or goodness. * Refresh, reward and renew you. I now invite you to try out 7 easy steps that I developed, which spell out the word “Forgive.” * F—Face the facts. Own up to the reality that you need to forgive another person or yourself. If you don’t accept that you’re stuck in a bitter, unforgiving, intolerant quicksand, you’ll never get out of your rut to live a sweet, fulfilling, enriching life. * O—Oust the anger. Even if you feel that the other person’s offenses are real and your anger is justified, you should resolve to shed your fury, resentment and bitterness. * R—Remember the offenses. Recall the harms inflicted on you. Mind you, I’m not suggesting that you wallow or stew in self pity. Instead, I’m recommending that you take some paper and recount all or your or another’s transgressions. State: “I fully and freely forgive _____________ (person’s name) for ______________ (spell out what the person did). Your list could go on and on, but always make sure to “fully and freely forgive” first. Now read your list out loud several times. Then take a match to it and burn it in the sink. (This is very freeing, but please be careful not to start a fire or hurt yourself!) Repeat this process, if desired. * G—Give the benefit of the doubt. Realize that, in most instances, the person(s) who harmed you was probably being either selfish or self-involved and was not out to hurt you. But if she or he had underlying, callous, unkind thoughts, then shower that person with pity, kindness and empathy. Looking at these “sinners"—or even yourself—with this kind of compassion and understanding can help to release you. * I—Imagine what forgiveness feels like. Now visualize yourself breaking free with forgiveness. Pray to God for forgiveness, too, if you wish. Then create and repeat forgiveness affirmations or mantras in front of the mirror. One such forgiveness affirmation could be: “I fully and freely forgive ______________ (person’s name), and I am now released. Harmony, peace and good will reign supreme between ______________ (person’s name) and me.” * V—Value the experience. Realize that forgiveness can be powerful and effective—perhaps as important as eating nourishing foods, exercising and believing in yourself. Acknowledge that letting go of your acrimony, animosity and antagonism can totally transform and improve your life. * E—Embrace forgiveness. Approaching another to apologize completes your 7-step process and helps you to achieve a joyous, merciful frame of mind. (If the person is no longer on this earth, imagine yourself humbly asking forgiveness and the other person pardoning you.) I hope that simply reading these easy 7 steps to “FORGIVE” will begin to ennoble, educate and empower you. Now, I invite you to begin pardoning those folks who’ve affronted you. Remember, by forgiving someone, you’ll free up space in your heart and being for more wonderful things to arrive. Connie Bennett, M.S.J., C.H.H.C. is author of SUGAR SHOCK! (Berkley Books). She is a liberation expert, a speaker, frequent TV and radio show guest ("CBS News Sunday Morning,” “Oprah & Friends Radio,” etc.), and a certified holistic health counselor. Back in 1998, Connie quit sugar and refined carbs on doctor’s orders, and her many baffling ailments vanished, including horrible headaches, crippling fatigue and “brain fog.” Now, Connie mocks her unsavory sugar past by jokingly dubbing herself an “Ex-Sugar Shrew!” She has helped thousands of people break free from their destructive habit of overloading on “culprit carbs.” She runs the SUGAR SHOCK! Blog (www.SugarShockBlog.com); hosts the Stop SUGAR SHOCK! Radio Show; and offers a Stop SUGAR SHOCK! Inner Circle Membership Program. Connie also is an experienced journalist and columnist, who has been widely published (The Los Angeles Times, TV Guide, eDiets.com, etc.) To learn if you’ve been brainwashed to become a sugar addict, take the SUGAR SHOCK! Quiz at www.SugarShockBlog.com. Lookin Good, Diet & Fitness 2008-07-28T00:00:00-05:00 http://www.sassybean.com/index.php/blog/article/kick_your_sugar_habit/sassybean http://www.sassybean.com/index.php/blog/article/kick_your_sugar_habit/sassybean#When:00:00:00Z Sassy Bean's guest columnist Connie Bennett says, Set Your Self Free... One of the very first questions that most people have when they want to stomp out their pesky sugar habit is: “What’s the very first thing that I should do to kick or cut back on sugar or refined carbs?” After conquering my own horrible habit in 1998, inspiring thousands of “sugar sufferers,” and studying or receiving input from many medical and self-actualization experts, I’ve found that the most important first step is to see yourself free, feel your sugar-free success, and happily revel in it. Here are 10 easy, effective tips and tactics to help you to begin to break free: 1. Congratulate yourself that you want to sever sugar’s hold on you. Yes, really pat yourself on the back! You see, many sugar addicts, I’ve found, beat up on themselves for having eaten so many high-calorie, nutrient-poor sweets over the years. Instead, I contend, they should be excited about their goal, much like a runner is who is at the starting gate. So begin right now to lavish some praise and much-needed applause on yourself for beginning to tackle this sugar-kicking project, whether it’s in through a letter or poem to yourself or in a heart-to-heart conversation with a really good friend or loved one, who will support you in your endeavor. 2. Begin—and go through—your day with the firm belief in your heart that you can finally lick this annoying, unhealthy sugar habit. Know without a doubt in the depth of your being that you will accomplish this. (If you’re having some trouble believing this, then move to Tip # 3.) 3. Create a sugar-free affirmation or mantra that rings true for you. You could go for something simple like: “I am free of this sugar habit.” Perhaps you’d like to try: “I succeeded! I am free of sugar cravings.” Or you might like to try: “I only eat healthy, nourishing foods.” And if you want to peel off some pounds, you may wish to say something like: “I, [your name], choose only nourishing foods that will help me reach my ideal weight.” 4. Repeat your mantra. State your sugar-free mantra out loud at least 20 times in the morning, 20 times midday and 20 times in the evening. You can even repeat them either inwardly (if people are around) or out loud (if you’re alone) whenever sweets or simple carbs “call out” to you. 5. Write down your mantra. Put pen to paper and jot down your mantra at least 10 times a day. As you write, feel yourself actually licking this pesky habit. 6. Play and replay “a movie in your mind” where you’re the heroine or hero, and guess what you’re doing? That’s right, you are easily, gracefully and happily turning away from sugar and towards more healthy foods or activities. You can find literature galore that attests to the power and effectiveness of visualization. 7. Select one, two or three people who’ve wildly succeeded at something and study their amazing stories. Anytime you’re discouraged, just think of how your role models overcame tremendous odds and accomplished amazing things. Remember, if they did it, so can you. 8. Read inspirational books and passages daily. As a Man Thinketh by James Allen, You Can if You Think You Can by Norman Vincent Peale, and The Seven Spiritual Laws of Success by Deepak Chopra were among the many books that helped me become sugar-free nearly 10 years ago. I still like to read them to get inspired about other things. If the Bible is special to you, by all means select choice sections to study often, too. 9. Hang out with positive thinkers. Make a point to find like-minded, optimistic people, who also share this optimistic, glass-is-almost-full point of view. 10. Congratulate yourself! Make sure to acknowledge, and maybe even celebrate each accomplishment such as making it through a day without sweets or eating less of them. Naturally, by this I mean that you should do something special that’s sugar-free. You decide what works for you. It could be as simple as breathing deeply, filling up with pride and saying, “Congratulations, [State Your Name], I made it through the day.” But applaud yourself each step of the way, because those steps can add up to a week, two weeks, etc. without sweets, where you lose weight, get more energy, feel more focused, and get along better with others. So happily revel in your small successes now. Most of all, bear in mind: I have confidence in you. You should have confidence in you. You can do it! I know it! Now, you should know it, too! © Copyright 2007. Connie Bennett, C.H.H.C., Sugar-Liberation Coach, Speaker & Author, SUGAR SHOCK! (Berkley Books, Penguin Group), www.SugarShock.com. Learn how you can purge sugar from your life. Get a sneak peek at SUGAR SHOCK! by visiting www.sugarshockblog.com Lookin Good, Diet & Fitness 2008-07-23T00:00:00-05:00 http://www.sassybean.com/index.php/blog/article/eating_out/karenkelly http://www.sassybean.com/index.php/blog/article/eating_out/karenkelly#When:00:00:00Z Sassy Bean's Food & Lifestyle Guru, Karen Kelly, shows you how to make eating out fun instead of frightening!Is it possible to enjoy dining out without busting out of your Chloé red patent leather mini skirt? Yes, you can indulge in the pleasures of the table and stick to your healthy eating plan, avoid feeling “stuffed,” and savor the flavors of a finely prepared meal if you follow these simple tricks: 1. Pre plan: Decide what you want before you get to the restaurant. All eateries, even the finest establishments in New York and LA, post their menus online. Knowing what you plan on ordering before you get to the restaurant keeps you from being tempted by “menu reading” once you are there. In fact, wave the menu away and tell your service person you know what you will be having. That way there’s no chance you’ll add on extra appetizers or give in to a fat-laden dish. 2. Get the fat out: While you’re perusing the menu, stick to items with “grilled” “broiled” or “roasted” in the title – “fried”, “pan fried” and “sautéed” often signal the heavy use of oil and butter. 3. Small indulgences: Appetizers at high end restaurants are often very small – this is your chance to order something special, like a caviar beggar’s purse, or duck salad, without getting too many calories. Share your started with your date – and cut calories in half. Feeding each other is fun and sets a certain mood… 4. “Start” your main course: Consider ordering two appetizers as your main course. Smaller portions mean smaller calories. A note, however: avoid appetizers at chain restaurants – they tend to be large and high fat. 5. Enjoy every bite: Don’t ignore your companion, of course. But do savor your food. Be conscious of every mouthful and eat slowly. You’ll feel more satisfied. 6. Banish the basket: Pass on the bread – by the time you’ve scarfed down a few slices you might not feel hungry – but believe me you’ll eat your dinner when it comes anyway. 7. Curb the cocktails: Order sparkling water with lemon or lime as soon as you sit down and sip on it as if it was a calorie-heavy alcoholic cocktail. Request that your glass of wine, if you are having one, be brought with the main course. If you have wine before dinner chances are you’ll have a couple more throughout the meal – piling on several hundred calories. The same theory goes for ordering a whole bottle – because you and your date will most likely drink the whole thing. 8. Take a bite: You can have your cake and eat it too if you make it one forkful. Order the chocolate torte, take a bite and push it away. Let the gelato melt after the first spoonful. 9. Cap it off with basic black: Whether you’re info full octane Joe or decaf skip the cappuccino and order espresso or black coffee to end your meal. 10. Walk it off: No time like right after dinner for a romantic stroll – and you might burn a few calories. Lookin Good, Diet & Fitness 2008-07-21T00:00:00-05:00 http://www.sassybean.com/index.php/blog/article/how_to_find_an_open_minded_sugar_savvy_doctor_nutritionist/sassybean http://www.sassybean.com/index.php/blog/article/how_to_find_an_open_minded_sugar_savvy_doctor_nutritionist/sassybean#When:07:04:00Z If you're thinking of kicking or cutting back on your consumption of sweets and quickie carbs, it's really smart to see a doctor to guide your progress. But, often, people tell they're having problems finding someone who takes their sugar habit seriously. By Connie Bennett Annoyed because your M.D. thinks your so-called “sugar addiction” is all “in your head”? Feeling frustrated because you can’t find a physician who understands the incredible power and value of good nutrition? Feeling hopeless about finding a doctor who “gets it”? Fear no more. Plenty of open-minded, nutritionally savvy medical practitioners are available to help you—whether you’re hooked on sugar or suspect you have hypoglycemia, diabetes, pre-diabetes, problems, gluten intolerance, and more. And, if you’re thinking of kicking or even cutting back on your consumption of sweets and quickie carbs, it’s really smart to see a doctor to guide your progress. Because people complain that they’re having problems finding someone who takes their sugar habit seriously, I researched and wrote this to help you out. First off, you should know that in the United States, Canada and Great Britain, you can choose from among hundreds of thousands of mainstream and alternative practitioners, who are generally knowledgeable, open-minded physicians with additional education in nutrition. Now, before you pick a doctor, do your homework. Make sure that your physician is well trained, competent, caring, sensitive to your needs, and educated about blood sugar-related issues such as hypoglycemia. And, as humorist Erma Bombeck used to quip, “Never go to a doctor whose office plants have died.” Here, then, is a list of organizations, which can offer names of M.D.s or other medical practitioners.  AlternativeMedicine.com 1650 Tiburon Boulevard Tiburon, CA 94920 USA Phone (800) 515-4325 http://www.alternativemedicine.com AlternativeMedicine.org bills itself as “the leading alternative medicine content provider” in the United States. Founded in 1990. Also operates a radio show, magazine and book division. Offers an online, searchable “Find a Practitioner” database. American Academy of Environmental Medicine (AAEM) 7701 East Kellogg, Suite 625 Wichita, Kansas 67207 Phone (316) 684-5500 http://www.aaem.com Formed in 1965, the American Academy of Environmental Medicine is an organization of physicians trained to recognize environmentally triggered illnesses. Doctors examine outside factors that can have adverse effects on health, including diet, inhalants, chemicals, radiation, heat, cold, humidity, and more. Maintains an online database of “Referable Physicians.” Referred doctors are AAEM members, who’ve completed additional training and passed the Academy’s board examination. American Academy of Osteopathy 3500 DePauw Boulevard, Suite 1080 Indianapolis, IN 46268 Phone (317) 879-1881 http://www.academyofosteopathy.org/ The American Academy of Osteopathy is dedicated to advancing osteopathic medicine, which focuses on “treating the whole person, not just the symptoms.” Members are either osteopathic physicians (Doctors of Osteopathy, or D.O.s) or M.D.s with an interest in osteopathy, including the art and science of osteopathic manipulative treatment (OMT). Maintains an online “Find a Physician” searchable database. American Association of Naturopathic Physicians (AANP) 3201 New Mexico Avenue, NW Suite 350 Washington, DC 20016 Phone (202) 895-1392 or (866) 538-2267 (toll free) http://www.naturopathic.org Founded in 1985, the American Association of Naturopathic Physicians is a national society that promotes treatment strategies that combine traditional medical science with therapeutic nutrition, botanical medicine, homeopathy, classical Chinese medicine, hydrotherapy, and naturopathic manipulative therapy. Offers an online “Looking for a Naturopathic Physician” database. American College for Advancement in Medicine (ACAM) 23121 Verdugo Drive, Suite 204 Laguna Hills, CA 92653 Phone (949) 583-7666 or (800) 532-3688 http://www.acam.org The non-profit ACAM is an alternative healthcare medical society, with nearly 1,000 physicians (M.D.s and D.O.s) from 30 nations. Founded in 1973, it is dedicated to educating physicians about complementary and alternative medicine. Provides online “Doctor Search” database. You also can get the Physicians Referral List by sending an SASE with 99 cents postage to ACAM, P.O. Box 3427, Laguna Hills, CA 92654. American Holistic Health Association (AHHA) P.O. Box 17400 Anaheim, CA 92817-7400 Phone (714) 779-6152 http://ahha.org/ahre.htm Founded in 1989, the American Holistic Health Association is a consumer-education group dedicated “to promoting holistic principles: honoring the whole person (mind, body and spirit) and encouraging people to actively participate in their own health and healthcare.” Offers extensive online “Resource & Referral Lists,” which includes information about holistic doctors and how to locate treatment options. American Holistic Medical Association (AHMA) 12101 Menaul Blvd. Northeast, Suite C Albuquerque, NM 87112 Phone (505) 292-7788 http://www.holisticmedicine.org The American Holistic Medical Association, founded in 1978, is a membership organization for nearly 1,000 licensed health care professionals (M.D.s, D.O.s, and more) who practice holistic medicine, which is the art and science of healing that addresses the whole person – body, mind, and spirit. Maintains an online “Physician Referral Directory.” A bound, printed copy of “Doctor Finder” is available for $15 by writing to the address listed. To read, “How to Choose a Holistic Practitioner,” see http://holisticmedicine.org/public/pub_selecting.shtml. The Institute for Functional Medicine 4411 Pt. Fosdick Drive NW, Suite 305 P.O. Box 1697 Gig Harbor, WA 98335 Phone (800) 228-0622 Fax (253) 853-6766 http://www.functionalmedicine.org The Institute of Functional Medicine seeks to improve patients’ health through prevention, early assessment, and comprehensive management of complex, chronic disease. Functional medicine is a science-based field of health care that emphasizes “patient care” rather than “disease care.” Functional medicine specialists examine core clinical imbalances that underlie various disease conditions, which could arise out of diet, exercise, and trauma. Maintains an online FM Practitioner Search database at www.functionalmedicine.org/findfmphysician/form.asp Life Extension Foundation (LEF) 1100 W. Commercial Blvd. Fort Lauderdale, FL 33309 Phone (954) 766-8433 or (800) 544-4440 www.lef.org Officially incorporated in 1980, the Life Extension Foundation is a non-profit organization which seeks to radically extend the healthy human lifespan. Maintains an online “Directory of Innovative Physicians.” How to Choose & Approach Your New Doctor Even though you’re getting referrals, you need to make sure that you find the right M.D. for you – one who has the right mix of qualities you need. Here are some other tips excerpted and condensed from The Do’s and Don’ts of Hypoglycemia by Roberta Ruggiero, founder and president of the Hypoglycemia Support Foundation. Choose a physician carefully – and preferably not during an emergency situation. When you call the doctor’s office, ask: • Do you treat hypoglycemia, pre-diabetes, or diabetes? • How do you test for it? (A 5-hour Glucose Tolerance Test could be helpful.) • Do you provide nutritional counseling? Or can refer me to someone who does? • What is your consultation fee, and do you accept insurance? Learn about your potential new doctor by asking people or doing research online. When you go to your new doctor, bring a symptoms list and medical records. Don’t be intimidated by your doctor. He or she is there to help you. Bring a diet/symptom diary, which should include a list of everything you’ve eaten or medication you’ve taken in the past 5 to 7 days, as well as the times you ate and any symptoms or reactions afterwards. Prepare a list of questions, and don’t hesitate to ask them. Write down any instructions you receive. Discuss a complete prevention program. Discuss your concerns. Be specific and to the point. Get a second opinion, especially if you’re not satisfied with your first physician. Don’t forget that many trustworthy physicians are out there. How to Find a Nutritionist When searching for a knowledgeable nutritionist, make sure to ask ample questions ahead of time to confirm that the nutritionist or dietitian has experience working with sugar addicts, hypoglycemics, and diabetics. Before meeting with that person, make sure that he or she agrees with the point of view that it’s best to avoid sweets or simple carbs either totally or to a large extent. In addition to going through the organizations listed below, you may be be able to find a good nutritionist by getting a referral from your local health food store. Again, always first verify the person’s references and point of view. American Dietetic Association 120 South Riverside Plaza, Suite 2000 Chicago, Illinois 60606-6995 Phone 1 (800) 877-1600 http://www.eatright.org Maintains a searchable database of dieticians by zip code. FindANutritionist.com http://findanutritionist.com/ An extensive online database where you can find nutritionists, acupuncturists, certified personal trainers, dentists, chiropractors, herbalists, homeopaths, massage therapists, medical doctors, naturopaths, osteopaths, registered dietitians, registered nurses, Ph.D.s, and pharmacists. FindANutritionist.com was founded in 1999 by Designs for Health, which produces a line of nutritional supplements and provides nutrition training. International and American Associations of Clinical Nutritionists (IAACN) 15280 Addison Road, Suite 130 Addison, Texas 75001 Phone (972) 407-9089 http://www.iaacn.org/ dvestal@clinicalnutrition.com Founded in 1983 as a Florida state organization, the International and American Associations of Clinical Nutritionists (IAACN) is a professional association of practicing clinical nutritionists in many health care professions. Call for a nutritionist referral. Connie Bennett is an ex “sugar addict” and “Sugar Shrew No More!,” who helps folks worldwide stomp out their sugar habit. She is author of SUGAR SHOCK! (Jan. 2007); founder of The 21-Day, Kick-Sugar Countdown Diet™; creator of the SUGAR SHOCK! Blog; a holistic health counselor; and a journalist, who’s contributed to The Los Angeles Times, The New York Times, The Chicago Tribune, TV Guide, The Fort Worth Star-Telegram, Living Fit, US, InStyle and cbs.com. To get tips and learn about Connie’s tele-seminars with experts, sign up for the free Stop SUGAR SHOCK! e-zine. Feel free to publish this article elsewhere, but make sure to include the following information: Copyright © 2006, Connie Bennett, Stop SUGAR SHOCK!™, www.SugarShockBlog.com Lookin Good, Diet & Fitness 2008-07-09T07:04:00-05:00 http://www.sassybean.com/index.php/blog/article/10_power_foods/karenkelly http://www.sassybean.com/index.php/blog/article/10_power_foods/karenkelly#When:10:10:00Z Sassy Bean's Food & Lifestyle Guru, Karen Kelly, suggests what to eat and how to eat it when you are a girl on the go.. Food is both a pleasure to eat and share with friends and family – it’s also good medicine. The nutrients in fresh, whole foods (meaning those that are minimally processed like whole grain bread and pasta, or not processed at all such as fresh vegetables and fruits, whole grains, lean protein and seafood) keep us in top physical condition, help us maintain a good mood and the right weight, and even help our sexual health, say experts. That’s because when you feel fit you are more likely to be “in the mood” – if you weigh yourself down (literally!) with fried food and salty, sugary processed junk you become depressed and your interest in sex is suppressed. If you make the right choices, and keep at least half of your plate filled with plant-based foods you don’t need any fancy diets or crazy (and hard-to-maintain) eating plans. Eating a wide variety of whole food not only guarantees a balance diet and all the vitamins and minerals you need but helps keep mealtime boredom from setting in, which makes it less likely you’ll grab a bag of chips or a brownie as a meal substitute. There are a handful of foods that are especially powerful when it comes to your well being, and they should be included in your diet daily or weekly. Here’s my A to Y guide to super foods. Take this list to the grocery store: 1. Almonds - High in heart-healthy monounsaturated fats, protein, vitamin E, bone-building magnesium, riboflavin for energy, and blood pressure lowering potassium. A quarter cup has about 200 calories, luckily a palm full of almonds are a filling snack. Eat: daily. 2. Blueberries – Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability, and blueberries rated highest in their capacity to destroy free radicals. They are also good for your eyesight. Plus, these little powerhouses are full of fiber, yummy, and low in calories – a cup has just 80 calories. Eat: daily (frozen are fine when not is season). 3. Broccoli - One cup has more than 200% of daily requirement vitamin C and, 194% of vitamin K. Like other cruciferous vegetables, broccoli contains phyto-nutrients, which have significant anti-cancer effects. Eat: two-three times a week. 4. Bulgur Wheat – Bulgur is a great source of fiber – one filling cup gives you 33% of your daily requirement. Fiber is natures scrub brush and helps clean out your system, one reason why whole grains are better for you than processed ones, including “whole wheat bread.” For more on the benefits of whole grains, check out my Yoga Journal article. Eat: two or three times a week. 5. Chocolate – Always look for 70% of higher cocoa content when satisfying your craving. Dark chocolate contains phenylalanine, an amino acid that raises the body’s natural antidepressants called endorphins. It also contains antioxidants and flavonoids. Eat: daily (limit yourself to one ounce) 6. Green Tea – Funny to find green ten on a “food” list – but it’s such a beneficial beverage (and a great way to get more water into your system too) it’s worth including. Have a cup three times a day – or as often as you like. No caffeine means no late night jitters. Green tea is particularly rich in health-promoting flavonoids. Plus, researchers have found that green tea drinkers have a lower risk for a wide range of diseases, from simple viral infections to cardiovascular disease and cancer. Drink: daily, three times a day. 7. Lentils – These little legumes are a great source of folate – essential if you are thinking of becoming pregnant anytime soon. In addition, one cup of these fast cooking discs are high in fiber, magnesium and protein. For more on beans, read my Natural Health article here. Eat: two or three times a week. 8. Salmon – This fish is truly a super food. Protein-rich salmon is low in calories and saturated fat but high in omega-3 essential fatty acids, which are “essential” for human health. The body does not make the nutrient so it must be obtained from foods. Just four to six ounces of salmon provides an excellent source of selenium, and a very good source of protein, niacin and vitamin B12. Eat: twice a week. 9. Spinach - Leafy green vegetables like spinach provide more nutrients than any other food. Considering that it is packed with Vitamins A, K, C, B2, B6, folate, Iron, and magnesium is it no wonder that a one or two cup serving of spinach a day can help protect you from osteoporosis, heart disease, colon cancer, and arthritis. Make a spinach salad (learn more about salad making from my Natural Health article) or combine with lentils and salmon for a “super supper.” Eat: daily (alternate other greens such as kale, arugula and Swiss chard). 10. Yogurt – Organic, fat free Greek-style with active cultures is best. Researchers have found yogurt’s live bacterial cultures to have significant life extension properties that fortify the immune system. One cup a day is all you need – as a breakfast or snack (add blueberries, a teaspoon of honey and whirl in a blender for a dessert treat). Eat: daily. Lookin Good, Diet & Fitness 2008-06-25T10:10:00-05:00 http://www.sassybean.com/index.php/blog/article/for_ladies_who_lunch/karenkelly http://www.sassybean.com/index.php/blog/article/for_ladies_who_lunch/karenkelly#When:00:00:00Z Sassy Bean's Food & Lifestyle Guru Karen Kelly's Tips For Weight Loss Success.When I was in the process of losing weight one of the first and most effective changes I made was to cut out business lunches. Eating in a restaurant at midday adds a lot of calories to your daily intake, and it can also slow you down in the afternoon: forget about finishing that report or sounding coherent on that 3 p.m. conference call! Now when I have to schedule a meeting, I make it for breakfast, mid morning, or after lunch. Here’s another suggestion, from a friend of mine, one of Manhattan’s busiest PR execs: she has meetings at the gym, on the treadmill! Don’t know if you wan to go that far, but why not try it with a willing colleague? Once you’ve got your meetings moved away from noon to two p.m. time block, you can focus your lunchtime on a healthy, light meal that will provide plenty of energy. That means lean protein and vegetables in my book. Tuna, tofu, chicken or turkey breast, or eggs give you the long lasting kick your brain needs to take you productively through to dinnertime, and the fiber in veggies fills you up to keep your tummy happy too (you may even be able to resist the 4 p.m. cookie or birthday cake in the office kitchen). Here are five do-it-yourself lunches that will make “brown bagging” chic and simple. Waldorf Chicken Pita Serves 1 Calories: 342 This twist on the classic Waldorf Salad, which was made with mayonnaise, apples, walnuts and chickens, has been lightened up with fat free yogurt and stuffed into a pita. The walnuts add extra protein and nutrition, and the celery is fiber-rich and filling. Ingredients: ½-cup of breast meat chicken, cubed ½-cup firm apple (like gala), cubed ¼-cup of celery, diced 1-tablespoon of walnuts, chopped 1-teaspoon raisins or dried cranberries ¼ cup fat free Greek yogurt Salt and pepper to taste ½ a whole-wheat pita Directions: Combine all ingredients except pita in a bowl, and toss to combine so all ingredients are evenly coated with the yogurt. Fill the half pita. To keep it fresh until lunchtime, wrap the pita in wax paper and then in aluminum foil. Egg, Tomato and Avocado Sandwich Serves 1 Calories: 302 This summer-y sandwich is peppery and delicious. Squeeze the remaining avocado with lemon juice, wrap in plastic and add it to a dinner salad for two. Ingredients 2 slices whole wheat bread 1/4 avocado 1 egg 1 small tomato ½-cup arugula, loosely packed 1 teaspoon Dijon mustard Directions Spread the mustard on both sides of bread. Lay the arugula down on one side of bread, on top f the mustard. Slice the avocado into 3 to 4 thin pieces and place on top of the arugula. Next, slice the egg and place on top of the avocado, then place thin slices of the tomato on top of the egg. Place the second slice of bread on top and cut in half diagonally. Wrap in wax paper and then in foil to keep the sandwich fresh until lunchtime. Smoked Salmon Salad Serves 1 Calories: 269 – with pumpernickel bread 369 Forget the bagel and have your lox over greens for a luscious lunch! 3-ounces smoked salmon, chopped roughly 3-cups arugula 1-tablespoon red onion, diced 1 small tomato (such as a plum tomato), chopped 1-teaspoon capers 1-teaspoon fresh dill, chopped 1-tablespoon olive oil 2-tablespoons fresh lemon juice 1-teaspoon Dijon mustard Directions Make the dressing by whisking the mustard and lemon juice together until blended, and then adding the olive oil in a thin stream, whisking until well blended. Toss the greens, tomatoes, onions, capers, dill and salmon in the dressing. Serve in a bowl with a slice of pumpernickel bread or a storage container for later. Asian Turkey Platter Serves 1 Calories: 300 This Asian-inspired dish is special enough to serve to a guest – just double the recipe if you’re having a friend in for lunch. Ingredients 1-tablespoon soy sauce 1-tablespoon peanut butter Water 3 ounces fresh turkey breast meat, shredded 1-green onion, chopped 1-small carrot, shredded ½-red pepper, sliced into thin strips 1-cup Napa cabbage, shredded ½ teaspoon red pepper flakes or to taste Directions Make the dressing by whisking the peanut butter and soy sauce together – you may need to add a little water (start with a teaspoonful) to create the consistency of a “creamy” dressing. Toss in the rest of the ingredients until everything is coated. Serve on a plate or store in a container. Tofu Salad Serves 1 Calories: 207 I know! I know! You don’t think you like tofu. Give this salad a try anyway – it’s very easy, really flavorful and good for you. And for those of us hitting our 40’s, adding soy to our diet makes good sense. Ingredients ½-teaspoon vegetable oil 1-teaspoon chopped garlic 4-ounces tofu, drained and cubed 1 ½-tablespoon unsalted, roasted peanuts 1-tablespoon soy sauce ¼-cup cucumber, peeled and thinly sliced 1-tablespoon chili sauce 2-teaspoons limejuice ¼-cup fresh cilantro, chopped Directions Heat the vegetable oil over medium heat in a large frying pan. Cook garlic until fragrant, about 30 seconds, then stir in the tofu and peanuts; cook until the tofu has lightly browned, about 1 to 2 minutes. Add the soy sauce, and cook, stirring frequently, until absorbed by the tofu, about 1 minute. Remove from the heat and place in an airtight container, then refrigerate for at least an hour, or overnight. Toss the sliced cucumbers together with the chili sauce, limejuice, and cilantro. Gently fold in the chilled tofu mixture and serve. Lookin Good, Diet & Fitness 2008-06-23T00:00:00-05:00 http://www.sassybean.com/index.php/blog/article/just_delay_to_squash_your_sugar_cravings/sassybean http://www.sassybean.com/index.php/blog/article/just_delay_to_squash_your_sugar_cravings/sassybean#When:17:59:00Z Kicking Sweets & Culprit Carbs Doesn't Have to Be Difficult Quite often, wanna-be Sugar Kickers ask me: “How can I curb my carb cravings to keep myself from tasting and then inevitably gobbling handfuls of cookies or crackers?” One of the most powerful and potent strategies is so simple that you’ll wonder why you never tried it in the first place. Simply hold off before doing anything – especially something that you’ll later regret. After all, if you mindlessly shove those fast-acting, Much-Like-Sugar Carbs™ in your mouth, you might later feel wiped out, spaced out, moody and depressed because the numbers on your scale continue to climb. Think about it: Just about all of us are good at delaying in the first place. You know how you keep putting off cleaning the house, giving your boss that proposal, or even throwing out the garbage? More to the point, many of us are pretty darn good at procrastinating, right? I know I am. While I’m certainly not proud of this dubious skill, I’ve found that my art of delaying is a fun, clever way to give procrastination a positive spin! I hit upon this incredible strategy back in 1998 when I quite reluctantly kicked sweets and refined carbs on doctor’s orders. To this day, I’m continually struck by how easy, effortless, and darn effective it is to just delay! That’s right—just delay! Everyone of any age—unless you’re maybe a tot—can cultivate this tactic. All you have to do is promise yourself to hold off for a brief period of time. You can do that, right? Then, you can delay over and over again, ultimately even for hours. Just think: The next morning you’ll be relieved and proud of yourself that you didn’t cave into your cravings. Here are 7 ways delaying can be your remarkable ally to help you pull the plug on your unwanted sugar habit. (It’s one of “6 D’s” strategies that I’ve developed to help both myself and other “Sugar Kickers.”) 1.  Delaying (first 5 minutes, then 10 minutes, 1 hour, 2 hours, etc.) before eating that brownie, cookie, or candy bar gives you a golden opportunity to break away from your impulses so that you can easily detach from them. 2.  Delaying for 10 minutes, then 15 minutes, etc. allows your cravings to readily subside while you get involved with other things and put your cravings into proper perspective. 3.  Delaying is a way of taking positive, health-promoting action by simple inaction. Yes, doing absolutely nothing can be pivotal when kicking or cutting back on sweets and quickie carbs. 4.  Delaying turns procrastinating into an effective art form and proactive gesture. 5.  Delaying allows you to zero in on what foods—if any—you’re really craving. Does your body really need cookies, cake, and pretzels? I highly doubt it!! Or would your amazing body rather have water, fresh vegetables and fruits, high-quality protein or healthy fats? 6.  Delaying gives you a chance to get in touch with your true feelings. What the heck is really going on that makes these quickie carbs so tantalizing to you? 7.  Delaying permits you to take pride in yourself! You get to pat yourself on the back for putting off a short-lived, self-defeating immediate gratification in favor of a long-term positive outcome. (Isn’t it far preferable to lose weight, have more energy and concentrate better than giving in during one moment of weakness and then suffering the consequences?) In short, simple delaying is truly one of the most effective tools a successful Sugar Kicker can use. Pro-Active Action To Cut Your Cravings I encourage you to become a delaying artist now. Of course, as you know, “practice makes perfect.” · Next time you have a hankering to eat something sweet (that’s processed) or something white (as in a refined carb), begin by delaying. Go ahead—look at your watch or a clock to help you along, and then wait for just 5 minutes before putting those processed foods in your mouth—of course, you can easily do that! · Now, step outside your obsessive sugary thoughts and wait 10 minutes. It can help if you do something else in the meantime. · Then hold off for another 20 minutes. Be creative with your delaying time. Some people find doing the dishes, putting clothes away, organizing your closet, etc. can help the time pass and allow you to pull the plug on your food thoughts. · Then really challenge yourself! Wait an hour, then 2 hours, or maybe even the whole evening. Do something fun in the meantime. Or embark on a project that you’ve been putting off doing. Fill that delaying time with other activites—doing so will free you up emotionally to be successful in your delaying mission. · Finally, write about your experience in a journal or notebook. This can be quite potent, as Sugar Kickers have revealed to me, and as I’ve discovered. Ultimately, just by the simple act of delaying, you could learn a lot about yourself and the power of a focused mind. To this day, I thank Ms. Delay for helping me to learn that Life is Sweeter Without Refined Sweets™. Copyright © 2006, Connie Bennett, Stop SUGAR SHOCK!™, www.SugarShockBlog.com Connie Bennett, M.S.J., C.H.H.C. is a veteran journalist, former sugar addict, and author of SUGAR SHOCK! Berkley Books, Dec.26, 2006). Back in 1998, she reluctantly kicked sweets and quickie carbs on doctor’s orders, and amazingly all 44 of her ailments disappeared, including the throbbing headaches, severe PMS, and mood swings. Nowadays, Connie jokingly dubs herself a “Sugar Shrew No More!” and coaches others to break free of their sugar habit. She is is founder of an online, international KickSugar support group; The 21-Day, Kick-Sugar Countdown Diet™; and her popular SUGAR SHOCK! Blog. She is a certified holistic health counselor and a journalist/writer/essayist, who has contributed to The Los Angeles Times, The Chicago Tribune, TV Guide, The Dallas Morning News, Living Fit, US, cbs.com, eDiets.com, and more. To get free kick-sugar tips or learn about Connie’s kick-sugar coaching teleseminars (available anywhere by phone), sign up for her free e-zine. Lookin Good, Diet & Fitness 2008-06-14T17:59:00-05:00 http://www.sassybean.com/index.php/blog/article/8_tips_to_lose_weight_easily_just_cut_out_soda_sugary_drinks_research_shows/sassybean http://www.sassybean.com/index.php/blog/article/8_tips_to_lose_weight_easily_just_cut_out_soda_sugary_drinks_research_shows/sassybean#When:00:00:00Z Sassy Bean's guest contributor Connie Bennett says Just Cut Out Soda & Sugary Drinks: Research Shows Those Sweet Beverage Soda and other sugar-sweetened drinks are on my mind lately. Not because I drink them myself, but because just cutting out the non-nutritive, sugar-filled, potentially harmful beverages is a highly effective way—if not the most easy way—to lose weight and improve your health. That’s right. Just making that one simple diet change---removing chemically created soda and other sugar-sweetened drinks such as sports drinks and juice drinks—could enable you to peel off the pounds – possibly to the tune of 15 pounds in one year. In fact, a recent scientific review published in the American Journal of Clinical Nutrition—and which I reported about on my www.SugarShockBlog.com—pointed out that a mere 12 ounces of sugar-laced soda a day could pile on 15 pounds in a year. Just do the math. The most popular soft drink sold nowadays is a 20-ounce bottle or can, which comes to 250 unnecessary calories and about 16.87 teaspoons of sugar. (Usually, you’ll be getting high fructose corn syrup, which some researchers now finger as a leading cause of obesity and other health woes.) Bear in mind that I’m not even talking about those popular 42-ounce soft drinks promoted at some fast food restaurants and many convenience stores. If you order one of these gargantuan drinks, you’ll get about 410 calories and around 35.28 tsp. of sugar. It’s also well known that if you drink soft drinks, you just don’t get full or satisfied the way you would from regular food so you may end up overeating and packing in more extra calories. (Incidentally, diet drinks aren’t any better. Some studies even suggest that the sweet taste in an artificially sweetened soft drink could trigger sugar cravings and lead to weight gain, too.) If you’re a soda drinker, I urge you to tackle your habit right now, whether it’s to lose weight or improve your health. Here are 8 tips to curtail your soda guzzling when you hanker for this empty-calorie beverage: 1. Have a glass of sparkling water, with lemon, lime, or even a piece of orange tossed in for flavor. 2. Drink a glass of good old water instead. It’ll quench your thirst like a soft drink never can. 3. Steep a couple of bags of tasty herbal tea (from Yogi Tea, Celestial Seasonings or Good Earth) in hot water for a couple of minutes. Then add a bunch of ice cubes. This is much more flavorful and satisfying than a soda. 4. Make your own lemonade or orangeade. Just squeeze a lemon or two into a glass of water. You don’t even need to add a sweetener. Or take an orange and hand squeeze half of it into water. (Eat the other half.) 5. If you’re really adventurous and really want to get out from under your soda habit, drink a glass of green vegetable juice instead. (As you’ll notice, I’m not recommending fruit juice, but that can be quite high in sugar, too.) 6. Be daring and concoct your own blended goat’s milk yogurt beverage with cinnamon or nutmeg. Then, if you like, add a few strawberries, raspberries, or blueberries. (Don’t add too many berries, because even though you’re getting natural sugar from fruit, you don’t want to get too much.) 7. When you’re absolutely desperate and insist on having a soda, then share it with a friend so you get half the calories, half the sugar, and half the caffeine that you’d otherwise get. 8. If you’re just not ready to say no to soda just yet, then make yourself “earn” that empty-calorie, nutrient-lacking beverage. First take a walk for a half hour. Then jump rope for 5 minutes. Then play with a hoola hoop for another 5 minutes. Then drink a glass of water. Next, before downing that soda, chew on an apple, pear, or some strawberries, with a handful of almonds. Hey, by the time you’ve done all of this, you may find that you’re not in the mood anymore for that soft drink… While initially it may seem a bit overwhelming to give up a long-standing habit of drinking soft drinks, sweetened teas, or sports drinks, rest assured that your life will be so much better just from saying no. Indeed, the benefits could be many just by following these simple steps. You may lose weight more readily, get more sustained energy, concentrate better, feel more even-keeled mood-wise, and even get a boost in your libido. So go get ‘em! Kicking soda and other sweetened drinks is a great first step in the right direction. Former sugar addict Connie Bennett, M.S.J., C.H.H.C. is the author of SUGAR SHOCK! (Berkley, Dec. 26, 2006). Connie—who now jokingly calls herself a “Sugar Shrew No More!”—also is an acclaimed kick-sugar coach, certified holistic health counselor, creator of The 21-Day, Kick-Sugar Countdown Diet™ and experienced journalist, who has been widely published in such outlets as The New York Times, Los AngelesTimes, The ChicagoTribune, eDiets.com, and SheKnows.com. Visit Connie’s lively, provocative www.SugarShockBlog.com. Also, make sure to get your free report, “Sly Hidden Sugars,” at www.SugarShock.com. Feel free to publish this article, but make sure to first get permission. Lookin Good, Diet & Fitness 2008-04-09T00:00:00-05:00 http://www.sassybean.com/index.php/blog/article/lose_weight_by_combining_protein_and_carbs_at_every_meal/Christine Bybee http://www.sassybean.com/index.php/blog/article/lose_weight_by_combining_protein_and_carbs_at_every_meal/Christine Bybee#When:17:51:00Z Los Angeles nutritionist Christine Bybee shares the secret to fast, safe weight loss. If you want to lose weight, just chow down on a protein/carb combo at meal or snack time. The fact is learning to combine protein and carbs at every meal and snack is one of the best eating habits you can embrace if you’re trying to lose weight. The reason: the marriage of protein and carbs is the key to maintaining stable blood sugar levels and shedding pounds. For instance, if you eat a banana (a sugar-rich carbohydrate) for breakfast in the morning, your blood sugar level will spike. In about an hour, you’ll be hungry and feel fatigued. However, if you combine that banana with a delicious egg white scramble or a serving of low-fat cottage cheese, your blood sugar level will rise more slowly. You’ll feel alert and satisfied until your next meal. As with most successful couples it’s all about the chemistry. Here’s why a protein/carb combo is a match made in heaven: Your blood sugar is stable when insulin and glucagon (two hormones courtesy of your pancreas) are balanced. Think of “insulin” and “glucagon” as the yin and yang of stable blood sugar. Your pancreas churns out both of these hormones in response to the kinds of foods you eat. So, eating carbs causes the production of insulin. Eating protein causes the production of glucagon. Simply put, insulin enables your body to store glucose for energy later; whereas glucagon helps your body tap into those stores when necessary. In addition, pairing protein with carbs helps the glucose from the carbs move more slowly through the bloodstream. Think about it: If your car is the only car on the highway, you’ll zip by. If you have to compete with traffic, you’ll move more slowly toward your destination. The same goes for glucose working its way through your blood stream. Eating protein along with carbs fills the blood stream with traffic that slows down the glucose. And the slower glucose moves through the bloodstream, the better. If it moves through too quickly, your blood sugar levels will dip and you’ll be tormented by sugar cravings and find yourself in a slump. When it comes to weight loss, your cells need a steady supply of glucose, not a glucose feast or famine. Too much all at once will cause an army of insulin to move in and ultimately store unneeded glucose, which will turn into extra fat pounds. But beware of sticking to the letter of this healthy habit while ignoring the spirit behind it. For instance, I once had a client who loved jelly bellies; she would literally eat a grilled chicken breast with a handful of these sweet little beans. Was she successful at dropping pounds? As a matter of fact, she was. The problem is she was feeding her body a food that had absolutely no nutritional value whatsoever. Depriving your body of the nutrients it needs deprives you of living a healthy body now. Plus if you don’t nurture your body along the way, sooner or later you’ll be up against a mountain of health problems. Check out the PC Combo Menu below: A PC Daily Menu 8 a.m.: Breakfast: Scrambled egg whites and whole grain toast 12 p.m.: Lunch: Grilled chicken and veggie salad with fat-free dressing and small baked potato 4 p.m.: Satisfying snack: String cheese and serving of fruit 8 p.m.: Dinner: Pasta with spaghetti sauce with extra-lean ground turkey sausage 12 a.m.: A snack before you snooze: Fat-free cheese and crackers Lookin Good, Diet & Fitness 2008-04-01T17:51:00-05:00