Imagine That!

Did You Know....

Researches found that people consume less of a food if they first imagine themselves eating it. Study participants were instructed to picture themselves either eating M&M's or popping quarters into a washing machine. Then they were offered M&M's. People were had imagined eating the candy at fewer M&M's than those whose minds were on laundry. The authors say thinking about a food's taste, smell or appearance can increase appetite, but that visualizing actually consuming the food can, in effect, help you fill up.

(Source: Science, Dec. 10, 2010)

**side note-before me and my husband starting going off sugar for the dreaded 12 months, to prepare ourselves we read in a book that in able to resist the desserts that you know you're about to face, go through each dessert in your mind and imagine saying "no" to them. Surprisingly, that's been the one thing that has got us through resisting sugar. So if you know what desserts are being made or eaten that night, go through and say "no" to yourself before you arrive....it will help, I promise!

Please Pass the Potassium

Did you Know that eating a diet high in potassium may help stave off type 2 diabetes, according to a large study. Potassium is an essential mineral (found in foods like bananas and prunes) that is believed to stimulate the production of insulin, the blood glucose-lowering hormone that is deficient in people with diabetes.

Participants with the highest potassium levels at the start of the study were 64 percent less likely to develop type 2 diabetes in the following 17 years than those with the lowest levels. Take note-people with kidney problems or who take certain medications may need to limit their potassium intake and should check with a doctor before changing their diet.

(Source: Diabetic Forecast)

Did You Know?

Did you know if you exercise
moderately for 30 to 60 minutes a day you may
have up to an 80% reduced risk
of developing breast cancer?

Did You Know??

Did you know that drinking 2 glasses of water before a meal can actually help you lose weight? In a study of 48 middle aged men and woman, researchers assigned half to a low-fat, low calorie diet. The other group stuck to the same diet but also drank two 8 ounce glasses of water before each meal. Those who took the water before meals lost more weight than their peers.

Something to help out with this holiday season:).

Strictly for Cereal Lovers

When I was diagnosed, one of the first things I had to get rid of was cereal. Mmmmm, cereal! My second love. It wasn't for about 2 years after I was diagnosed that I dared to eat my first bowl of cereal, which by the way tasted like heaven on earth. But even the taste couldn't convince me that it was good for me, from what the nutritionist had said. The doctor and my dietitian had said cereal was empty calories with not a lot nutrients, therefore leaving it a bad choice for breakfast.

Thank goodness for research! And even more grateful for the companies trying to keep up to the "healthy" world. If you haven't noticed, everyone is trying to make their product healthier. Cereal companies are one of those manufacturers who are trying to keep up to the health and doing a great job at it.

According to researches it's better than most breakfasts!!! (I'm not lying when I say this was the best thing I've read in a long time!)

In a study of nearly 10,000 kids and teens, researchers learned that those who ate any type of cereal every morning got more fiber and nutrients than breakfast skippers or those who at other types of breakfasts. kids who didn't have breakfast, on the other hand, ate more sugar daily and were more likely to be obese. Though the study looked at cereal eaters in general, it's smarter to always stick to varieties that are low in sugar and high fiber.

After looking strictly at cereal labels and paying close attention to my sugars after eating certain brand's, I compiled this list of cereals I trust with my health and Diabetes. I'd recommend these to anyone, and so would my nutritionist:

1. Kashi GoLean
   
2. All-Bran Raisin Bran
3. Fiber One
   
4. Barbara’s Shredded Spoonfuls
   
5. Cheerios
   
6. Kellogg’s Complete Oat Bran Flakes
7. Grape Nuts
   
8. Quaker Oatmeal Squares
   
9. Shredded Wheat ‘n Bran 100% Natural Whole Wheat MiniWheats
   
10. Total Whole Grain

If none of these cereal suit your fancy, always look at the nutrition label and make sure they have more than 3 grams of fiber, less than 45 grams of carbs, and around 2.5 grams of fat. If there's any protein, that's wonderful-but fiber is better for mornings.

(Source: Journal of the American Dietetic Association, July 2010)

The Spinach That Won't Make You Cringe

Growing up, I'm sure most of us cringed at the thought of eating spinach for dinner. Well, guess what-mom was right when she said spinach was good for you!
Turns out, calorie for calorie, this vegetable is an incredible power food. In fact, the nutritional benefits are so great, you can eat as much of this awesomeness as you like and still look fabulous. "Packed with folic acid, vitamins A, C, and E and a huge mix of antioxidants, it also contains flavonoids, which are thought to slow the cognitivie decline that accompanies aging", says cityhealth staff of the Healthy Utah Magazine.
Other health benefits include lowering blood pressure, reducing the risk of heart disease, anemia, and cancer risks.
Here are some recipes of some great smoothie's, that include spinach, next time you're wanting something sweet, and something incredibly healthy.

(Sources: Healthy Utah, Citihealth Staff, and UThealth.com.)

The Benefits of Sex

(WARNING: IF YOU'RE UNCOMFORTABLE ABOUT SEX TALK, DON'T READ ANY FURTHER!)

Now, when I think of health, I think of every aspect of anything we do in our daily lives and how it affects it. Whether it be what we eat, how we spend our energy, what kind of vitamins we take...all of which amount to our overall health.

Well, these things aren't the only options we should be considering to be healthy or to maintain a healthy lifestyle. Sex is HUGE when it comes to keeping healthy and benefiting us in more ways than the obvious:).

Here are 10 ways that sex are beneficial to your health:

1. Sex Relieves Stress
A big health benefit of sex is lower blood pressure and overall stress reduction, according to researchers from Scotland who reported their findings in the journal Biological Psychology. They studied 24 women and 22 men who kept records of their sexual activity. Then the researchers subjected them to stressful situations -- such as speaking in public and doing verbal arithmetic -- and noted their blood pressure response to stress.
Those who had intercourse had better responses to stress than those who engaged in other sexual behaviors or abstained.
Another study published in the same journal found that frequent intercourse was associated with lower diastolic blood pressure in cohabiting participants. Yet other research found a link between partner hugs and lower blood pressure in women.

2. Sex Boosts Immunity
Good sexual health may mean better physical health. Having sex once or twice a week has been linked with higher levels of an antibody called immunoglobulin A or IgA, which can protect you from getting colds and other infections. Scientists at Wilkes University in Wilkes-Barre, Pa., took samples of saliva, which contain IgA, from 112 college students who reported the frequency of sex they had.
Those in the "frequent" group -- once or twice a week -- had higher levels of IgA than those in the other three groups -- who reported being abstinent, having sex less than once a week, or having it very often, three or more times weekly.

3. Sex Burns Calories
Thirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound. Doubling up, you could drop that pound in 21 hour-long sessions.
"Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well, she says.

4. Sex Improves Cardiovascular Health
While some older folks may worry that the efforts expended during sex could cause a stroke, that's not so, according to researchers from England. In a study published in the Journal of Epidemiology and Community Health, scientists found frequency of sex was not associated with stroke in the 914 men they followed for 20 years.
And the heart health benefits of sex don't end there. The researchers also found that having sex twice or more a week reduced the risk of fatal heart attack by half for the men, compared with those who had sex less than once a month.

5. Sex Boosts Self-Esteem
Boosting self-esteem was one of 237 reasons people have sex, collected by University of Texas researchers and published in the Archives of Sexual Behavior.
That finding makes sense to Gina Ogden, PhD, a sex therapist and marriage and family therapist in Cambridge, Mass., although she finds that those who already have self-esteem say they sometimes have sex to feel even better. "One of the reasons people say they have sex is to feel good about themselves," she tells WebMD. "Great sex begins with self-esteem, and it raises it. If the sex is loving, connected, and what you want, it raises it."

6. Sex Improves Intimacy
Having sex and orgasms increases levels of the hormone oxytocin, the so-called love hormone, which helps us bond and build trust. Researchers from the University of Pittsburgh and the University of North Carolina evaluated 59 premenopausal women before and after warm contact with their husbands and partners ending with hugs. They found that the more contact, the higher the oxytocin levels.
"Oxytocin allows us to feel the urge to nurture and to bond," Britton says.
Higher oxytocin has also been linked with a feeling of generosity. So if you're feeling suddenly more generous toward your partner than usual, credit the love hormone.

7. Sex Reduces Pain
As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.
In a study published in the Bulletin of Experimental Biology and Medicine, 48 volunteers who inhaled oxytocin vapor and then had their fingers pricked lowered their pain threshold by more than half.

8. Sex Reduces Prostate Cancer Risk
Frequent ejaculations, especially in 20-something men, may reduce the risk of prostate cancer later in life, Australian researchers reported in the British Journal of Urology International. When they followed men diagnosed with prostate cancer and those without, they found no association of prostate cancer with the number of sexual partners as the men reached their 30s, 40s, and 50s.
But they found men who had five or more ejaculations weekly while in their 20s reduced their risk of getting prostate cancer later by a third.
Another study, reported in the Journal of the American Medical Association, found that frequent ejaculations, 21 or more a month, were linked to lower prostate cancer risk in older men, as well, compared with less frequent ejaculations of four to seven monthly.

9. Sex Strengthens Pelvic Floor Muscles
For women, doing a few pelvic floor muscle exercises known as Kegels during sex offers a couple of benefits. You will enjoy more pleasure, and you'll also strengthen the area and help to minimize the risk of incontinence later in life.
To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.

10. Sex Helps You Sleep Better
The oxytocin released during orgasm also promotes sleep, according to research.
And getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.

(Source: article by Kathleen Doheney, WebMd)

Did You Know??

Did you know.......... that
suppressing your anger might harm your heart?

A study of 644 heart disease patients found that
those who felt angry but were unable to express it tripled their risk for heart attack and cardiovascular death over an average of 6 years.
But, the researchers say, angry outbursts aren't the solution either.Instead, people should talk with afriend, seek therapy, or try to change whatever upsets them.

Something to think about next time you feel like you want to explode...
I guess communication helps every aspect of your overall health.

On that note, hope you have a wonderful day:)

Source: American Journal of Cardiology

Feeling Down?

(Again, I'm so sorry I've been missing again. We just got back from the most wonderful trip to Europe! So, once again, I have to get back on the ban wagon. Because I think I actually went an entire week without having one vegetable.)

I'm going to start back up with this little tid bit of news I came across and LOVED.
I noticed that although we were walking 24/7 and I felt exhausted it seemed in Europe,
my moods were still up.
And after reading this, I realized it's because I was outside every day.
Something I take for grantid almost daily.

Have you been feeling down lately?
The answer is to go outside!
Researchers analyzed 10 studies involving 1,252 people and learned
that 5 minutes of light exercise outdoors can boost self-esteem and brighten mood.

The effects were even greater if the time was spent near water.
All participants-but especially kids and the mentally ill-
benefited from walking, gardening, biking
or other outdoor activities.

I say let's take advantage of those beautiful mountains we live right next too:).
Especially now that fall is right around the corner!

Source: Environmental Science and Technology-Diabetic Forecast

Did You Know??

Children are munching on more snacks today than they were 30 years ago, according to researchers who studied data on more than 31,300 young people between 2 and 18 years old.

In 2006, kids took in an average of 113 more calories per day than they did in 1977-the equivalent of about 12 pounds per year. What's more, kids are getting 27 percent of their calories from snacks like sweets and salty chips, not whole grains and fruit.

Source: Health Affairs, march 2010

Cutting Back on the Tube

First of all, I just wanted to say how excited I was about the menu's. I got a lot of responses via comments, but mostly email. I hope it works out for all of you! You will definitely have to tell me how it goes.


So we all have heard that TV is not the best thing we could do for hours on end.
Well, studies are coming out that TV is not only dwindling the brain cells, but also keep some of that weight on that you may be wanting to shed.

The average American sits in front of the TV 5 hours a day. So what would happen if we all turned off the tube? Turns out, we'd be moving around and burning calories, (go figure) a study found out. The televisions of 36 overweight adults were outfitted with a gadget that monitored how long a TV had been on-and which could also switch it off. After 3 weeks, the researches limited some participants to just 50 percent of their normal TV time. Over the next 3 weeks, people forced to turn away from the TV burned an average of 119 more calories a day than viewers left glued to the tube.

This could come to about 12 pounds less body weight over the course of a year. A different study found that watching 4 or more hours of TV a day was associated with a 46 percent greater risk of death than watching less than 2 hours. It's a result that might unnerve even the most dedicated couch potato.

Just something to think about next time you're debating to sit and watch some good TV, or go for a walk outside.

(information source Diabetic Forecast)

Did You Know??

Did you know that if you're actually feeling thirsty, your body is past the point of dehydration?

If you're body gets to the point of feeling thirsty or you have cotton mouth, your body is basically screaming for water by this point.

Avoid your body having to tell you when it needs water and just drink the amounts that's needed to sustain your organs.

Goal for this weekend-1 Liter of water a day!

Do your body a favor and give it all the water it's needing without having to tell you. Your skin will thank you too!!

Attitude Adjustment

Sometimes when our lives get hectic and crazy, we forget about the source that actually fuels our energy and well being. How could we possibly forget that? Well, those of you who make dinner and care about nutrition-kudos to you and the well being of your body. Those of us who have crazy days and it's the last thing we think about...well, we might want to change our mind frames.
A study was done in December 2009 to show how much our perspective on food really matters and how the little things affect our bodies greatly.

It's all about how we view it and the outlook we have when it comes to food.


"Your attitude toward food may hinder your ability to lose weight. Researches divided 200 women into 5 groups based on their food mind-sets, then measured their body-fat percentage, waist circumference, and body mass. Impulsive eaters had a higher BMI and waist size than the woman in other groups.
Impulsive eaters and those who felt guilty about overeating ranked highest in body-fat percentage. Participants who said they were too busy to cook took in the most calories per day. (Woman concerned about nutrition and those who focused on providing meals for their families fared the best overall.)
Though the study doesn't prove cause and effect, the authors say it underscores the importance of tailoring weight management to a woman's outlook on food."

Source: Diabetic Forecast; Health Education & Behavior, December 2009.

Did You Know??

Did you know that Dark Chocolate carries Flavonoids?

Which is an antioxidant that is also found in tea, herbal tea, and apples.

Dark Chocolate can also improve blood flow, protects your arteries, prevents blockage of the arteries, and raises levels of good cholesterol!

Best of all for us ladies, research has shown that dark chocolate can enhance your mood and promotes good energy levels.

Along with helping your eye sight as well.

A lot of good benefits I would say.

So how much should we eat??

Serving size-1.5 ounces
calories-220
sugar-12 grams
sodium-5 mg
fiber-5 grams (which is fantastic!)

So for all you Valentine lovers, choose the DARK!!

(For more information about the benefits of Dark Chocolate, visit 360-5.com)

Have a HAPPY VALENTINES DAY!

Did You Know?

Did you know that by nibbling on a handful of almonds rids you of a headache??

Well, it's true!

Almonds contain salicylates, the same painkillers found in aspirin, but they don't carry the risk of an upset stomach. Almonds are also high in magnesium, which reduces the muscle tension that can contribute to headaches.

And these are only a few of there incredible benefits.

(After hearing this I tried it the next time I had a headache,

and I promise you it worked!

So count me as proof of this headache solution:))

10 Ways to cut 500 Calories a Day

1. Get enough sleep. A lack of shut eye can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep munched more during the day. Snooze more and save about 1,087 calories.

2. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade one hour of TV for a casual walk. Together, that’s 527 calories burned.

3. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.

4. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25 percent less—and save up to 500 calories. You won’t feel any less full, either, researchers say.

5. Clean house. Tidy up for 2 1/2 hours and burn 510 calories

6. Think small at the ice cream shop. Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce

7. Shovel snow. Clearing the driveway and sidewalks for one hour and 15 minutes will torch 510 calories

8. Tap your foot. Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).

9. Ice-skate for one hour and five minutes and burn 516 calories

10. Go window-shopping. Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories.

People think that the only way to burn calories is by running, doing heavy weights,

climbing mountains or sweating to death.

We all forget that we are already burning calories throughout the day.

These are just a few ways to burn extra calories by doing things a little differently in your day:)

Hope Your all Enjoying the Holidays!

(Information from Health.com)

Did You Know??

The Skinny on Holiday Weight Gain

In the previous years the Media has exaggerated immensely on weight gain during the holidays. They say the average person gains 7-10 pounds during the holidays such as Thanksgiving, Christmas, New Years, etc.

....Little did we know it was all a gimmick for the gyms and weight loss programs to get business at the start of the new years. Which of course they all did and continue to have there busiest time at the start of the year.

Well, come to find out with some help from the New England Journal of Medicine by doing a study, the average person only gains 1 pound from the winter holidays. They weighed a group of 160 people the day before thanksgiving and weighed them again after 3 weeks. Only one of them gained 2 pounds and the rest of them only gained the 1 pound!

So why am I telling you this? Crash diets are dangerous. Don't make it a goal to lose all that weight that you think you gained from the holidays. Continue to eat balanced meals and portions, exercise regularly, and most importantly-DON'T BEAT YOURSELF UP if you have a dessert. Eat it, enjoy it, realize it wasn't the best thing you could have put in your body, and get over it! Move on! Don't let it ruin your day and if anything your mood! Us girls can beat up ourselves mentally pretty good and hard.

The best thing about our bodies, is that it forgives us easily the second we start treating it right.

There is always tomorrow, and remember that even if you didn't glance at the the healthy foods at the party-doesn't mean you can't eat the fruits and vegetables the next day:)

Did You Know??

Did you know we are supposed to be eating

2 servings of fruit a day along with 3 servings of vegetables?

As in, every. single. day?

Well, not too many people know that either.

According to the CDC's recent state-by-state report

only 14% of U.S. adults are getting there daily fruits and vegetables,

and only 9.5% of teens.

With Mississippi coming in last with a total of 8.8% overall,

Washington D.C. is getting the most daily intake of the goodness.

Next time you go to grab a piece of bread or a bowl of cereal for a snack, grab an apple or cut up a nice, tangy orange pepper.

These small, daily choices will make a world of a difference with not only your energy levels, brain activity, and weight control, but also your overall health and well-being.

Did You Know??

Did You Know that just by vacuuming, mopping floors, or washing windows for a little more than an hour, the average person can burn about 285 calories, lowering risk of death by 30 percent, according to a study

of 302 adults in their 70s and 80s.

Eating Well by Color

Never judge a food by its color:) Sometimes the color represents the nutrients and what exactly your eating. I have a list here of what colors represent what nutrient and what to look for when you grab for your next fruit or vegetable.

Red
Red foods, such as tomatoes and watermelon, contain lycopene, a phytochemical that may help protect against prostate and breast cancers.

Guava
Pink grapefruit
Red peppers
Tomatoes
Watermelon

Orange
Alpha and beta carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals.

Apricots
Cantaloupe
Carrots
Mango
Oranges
Papaya
Pumpkin
Sweet potatoes
Tangerines
Winter squash

Yellow & Green, part 1 (leafy greens)
Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene.

Artichoke
Corn
Lettuce
Summer squash
Wax beans
Arugula
Chard
Collards
Mustard greens
Turnip greens

Green, part 2 (cruciferous)
Cruciferous vegetables, such as broccoli and kale, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body.

Broccoli
Brussels sprouts
Cauliflower
Green cabbage
Kale

Blue and Purple / Deep Red
Blue, purple and deep-red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants associated with keeping the heart healthy and the brain functioning optimally.

Blackberries
Blueberries
Eggplant
Plums
Cranberries
Grapes
Radishes (red)
Raspberries
Strawberries

(information was found from eatingwell.com)