How to Eat Right on a Budget

You've set the goal to eat better in 2015. Now you just need to get to the supermarket and buy the foods that will help you stay on track. But before you head out the door, consider these tips for saving money and ensuring that your new, healthful diet doesn't break your budget.
Start with a plan

Saving money at the supermarket begins with the right planning. What and how many lunches will you need to pack for yourself or your family? What extra activities or events are happening that will require particular foods to be on hand? Do you need to prepare for busy days that will make cooking challenging? Mapping out your week is critically important for saving money because last-minute convenience items or takeout orders are costly and generally not healthful options.

Check your pantry and freezer first

After thinking about your week and what meals will work best, review your pantry and freezer for items you already have on hand. This very important step ensures that foods you already have are used, reduces your weekly grocery bill and keeps your freezer and pantry clean and organized. This is especially critical for your freezer, since we always have the best intentions when we freeze leftovers or fresh ingredients. But if you don't use of them, they will go bad.

Stick to your list

OK, you have your money-saving list and are ready to head to the store. But remember: Stick to the list! Tempting deals and displays abound in just about every corner of the supermarket. Don't forget the work you already went through to identify the foods you need -- not want. Many stores have sales that last longer than a week: Note these specials and incorporate them into future lists.

Spend on the things that matter most to you

Look for the best deals at the market for the foods on your list, but keep in mind that there may be some foods you spend a bit more on simply because they are important and worth it to you. For example, maybe you prefer meats that are produced a certain way, but are comfortable with a less-expensive whole-wheat bread that meets your needs.

Buy seasonal and local

No doubt one of the best ways to save money at the supermarket is to buy in-season produce and local items that have fewer production costs involved, which means less expense passed on to you. Not only is this practice good for your wallet, it supports your local economy and is great for the environment.

Turn to private labels

Save money by choosing high-quality private-label items that meet your needs. Remember that these items are generally produced by a national brand, but sold under a private label. Taste and quality, therefore, compare well with national brands.

Buy in bulk and store correctly

Buying in bulk often saves you money, but make sure that you store bulk items correctly when you get home. If not, then they're no longer a good deal. It's actually wasted money if the food goes bad. This is where your clean, organized, not-too-full pantry is helpful. Remember to label and date anything that goes into the freezer.

Cook!

You’ve put so much effort into planning and shopping -- now cook! Skip this step and you've just wasted a lot of money and time. If you've prepared well, then you only need to cook on the days that you actually have the time to do so. Remember to store leftovers properly so you have fresh food for future meals.

Eat the right portions

The final piece of advice for helping you stay on budget and meet your health and nutrition goals is to eat the right portions. It's pretty easy to understand why this saves you money, but it's an important piece that many overlook.

The Vitamins You Should or Shouldn't Be Taking

In the early 1900s, Americans consumed all of their nutrients by eating food. In 2007, vitamin supplement sales topped $23.7 billion in the United States, according to the American Dietetic Association. But consuming more vitamins does not necessarily add up to improved health. How do you know what vitamins you need to take, if any, and what amount is appropriate?

Find Out What You're Missing

After moving from Florida to New York and starting a night job, Heidi Smith felt like she was always running on empty. "For years I thought I was just a grumpy, low-energy person," Smith explained. "I wish I'd known sooner that I just lacked vitamin D."

Working at night limited her exposure to the UV rays that help the body synthesize vitamin D. "Plus," she admitted, "I was eating pretty badly." When therapy and antidepressants failed to do the trick, she visited her physician, who tested her vitamin D levels and discovered a severe deficiency -- one that dietary changes alone would not rectify. Since being treated for a vitamin D deficiency, Smith has seen huge improvements in her energy level, "as though a cloud has been lifted," she said.

Most health-care practitioners agree that whole, natural foods remain the optimum source of nutrients. If your diet is lousy or your body's ability to absorb vitamins is compromised, however, you may require supplements. Registered dietitian Lauren Schmitt recommends that populations at risk for not meeting their nutrient needs, such as elderly adults, pregnant women and children, consider a basic multi-vitamin supplement. Women who experience heavy menstrual bleeding, strict vegans and vegetarians, and anyone who consumes fewer than 1,600 calories daily or can't stick to a balanced diet may also require supplements.

Various medical conditions, such as chronic digestive diseases and food intolerances, also create a need for vitamin supplements. Though numerous natural health-care practitioners use blood tests that supposedly check your nutrient levels, the tests lack scientific validity. If your doctor suspects a vitamin deficiency, he will likely run standard health tests, such as checking your blood cell counts, glucose levels, electrolytes and organ function. He will also ask you questions about your diet and lifestyle. In other words, vitamin deficiencies are diagnosed based on the symptoms they present and confirmed by your doctor's assessment of your overall health and dietary habits.

Common Deficiencies

Though people's specific dietary needs vary, certain nutrients are commonly lacking in the typical American diet.

Even if you consume a relatively healthy diet, you may be missing particular nutrients. The vitamin supplement most people should consider taking is vitamin D, according to Luigi Gratton, clinical nutrition specialist at the UCLA Risk Factor Obesity Program—the nutrient that had such a powerful impact on Smith's life. “Most folks in North America are deficient,” Gratton explains. The U.S. Institute of Medicine of the National Academy of Sciences recommends 5 micrograms of Vitamin D daily for those under 50.

Vitamin D is essential for proper calcium absorption and healthy bones. It also enhances your immune system and, for severely deficient people like Smith, your moods. If you rarely spend time outside and do not consume vitamin D-fortified dairy products, fish and other seafood regularly, discuss your need for vitamin D supplementation with your doctor.

Deficiencies of other vitamins are uncommon in people who live in the United States. If you consume a strict vegetarian or vegan diet, or suffer from the autoimmune disorder known as pernicious anemia, you may lack vitamin B12. The nutrient is found mainly in animal-derived foods and plays a major role in brain function, blood cell production and fatigue prevention. If you have a disorder that causes nutrient malabsorption, such as celiac disease or Crohn's disease, you may have difficulty absorbing all nutrients, particularly if you fail to manage your disorder appropriately.

The American Dietetic Association recommends consuming more of the B vitamin folate -- or the synthetic form, folic acid -- if you are pregnant, nursing or may become pregnant. Prenatal vitamins generally contain sufficient amounts of folate, as do whole grains.

Mega Bad

Consuming plentiful amounts of nutrients from food sources rarely causes problems. Excessive intake of most any vitamin supplement, however, can lead to a broad range of side effects, some of which are serious.

Vitamin supplements have been linked to nausea, diarrhea, stomach cramping, reduced cognitive abilities, interactions with medications and even death. For example, taking excessive doses of vitamin A in supplement form causes hypervitaminosis A -- a condition characterized by liver abnormalities, reduced bone density and birth defects. Excessive intake of vitamin B12, though not associated with toxic effects, can interact with medications, such as certain antibiotics and diabetes medications. Schmitt also describes taking unnecessary supplements as “not good use of your hard-earned money.”

To prevent unwanted side effects, avoid vitamin supplements that contain mega amounts -- more than 100 percent of the recommended daily allowance -- of particular nutrients and those that promise miraculous benefits. By law, the standard RDA is always listed on product packaging. Find that fine print and read it before taking any new supplement.

How To Reboot Metabolism

I'm living proof that you can't judge a metabolism by its cover. You and I could be the same height and weight, have the same BMI, and even fit into the same J Brand jeans, but have wildly different flab-to-muscle proportions, making one of us the calorie-burning equivalent of a Bic lighter and the other of a blowtorch.

Metabolism, simply put, is the total number of calories your body burns each day. Sixty-five percent of those calories are used up for 24-7 functions like breathing and circulation­ — the top burners are your brain, liver, heart, and kidneys — with another 10 percent devoted to the process of digesting the very foods that may have given you that muffin top in the first place. The remaining 25 percent of the calories you burn can be chalked up to the physical activity you do in a day — not just Spinning class but every move you make, including standing in line or tweeting your latest DEXA scan results.

You've heard it before: The more muscle you have, the more calories you burn. In fact, lean tissues, including organs and muscles, on average burn 14 calories a pound a day, while fat only burns about three calories per pound, Dr. Heber says.

Simply put, whether you're Kate Moss or Kirstie Alley, it's the absolute amount of muscle in you that determines the overall speed of your resting metabolism — the amount you burn just sitting around — and some of us are born with an edge in the amount of muscle fibers we've got. But don't blame bad genes for your extra flab. "It's your environment — that is, food and activity — that is extremely important in ultimately determining your weight," says Andrew G. Swick, PhD, director of obesity and eating disorders research at the University of North Carolina at Chapel Hill Nutrition Research Institute in Kannapolis.
And there's plenty you can do to not only add muscle but also maximize your metabolism along the way.

Workouts for a Faster Metabolism

Metabolism slows over time, but it doesn't do a sudden nosedive as you sit watching the American Idol finale. "Metabolism drops off 2 to 4 percent every decade as we tend to lose muscle mass," Dr. Heber explains. So, if as a twentysomething you burned 2,000 calories a day, fast-forward 10 years to your mid­thirties and you could be burning as few as 1,920 calories a day. Doesn't seem like a big difference until you do the math. Just 80 extra calories a day translates into eight pounds over a year, unless you pick up the slack with exercise.

"You can maintain your total energy expenditure as you age by combining strength training and aerobic activity. You'll probably need to do more of both," says Miriam Nelson, PhD, director of the John Hancock Research Center on Physical Activity, Nutrition, and Obesity Prevention at Tufts University in Boston. Nelson's studies in the 1990s found that a twice-weekly regimen of eight to 12 resistance exercises increased women's strength by 75 percent in one year, meaning they gained more metabolism-stoking muscle fibers. Most of those gains were in the first 12 weeks.

Even better, every workout you do will give you a metabolism boost, not just during it but also afterward. One study found that a 50-minute weight routine delivered an additional afterburn of 14 calories. Between sets, add cardio bursts or shorten the rest, and that afterburn spikes — to the tune of 25 calories following a quickie 19-minute circuit session, according to the same study.

Not only that, but "high-intensity interval training is a quick way to ramp up your body's ability to use fat as a fuel," explains Jason L. Talanian, PhD, assistant physiology professor at Fitchburg State University in Massachusetts. In a study Talanian conducted, women who did interval workouts on a stationary bike, similar to Spinning, burned 36 percent more fat when they switched back to a steady ride the following week. The speed bursts sparked a 20 percent increase in the amount of mitochondria in the exerciser's muscle cells, making it easier for the women to metabolize fat for fuel rather than carbs.

To net the afterburn uptick, "push your speed for 30 seconds when you walk or run, and then return to your usual pace for 30 seconds," Peel says. Over the course of a month Peel has me increase the ratio so I get 30 seconds of slowdown time for every minute of intense exercise.

What to Eat for a Faster Metabolism

Having a lab test indicate you're made out of jelly could send a girl off on a juice-cleanse bender, but that would actually slow your metabolism. "If you're on a very low-cal regimen — in the 400- to 800-calorie-a-day range — metabolism falls by 15 to 20 percent," says David Nieman, PhD, professor of exercise science and director of the Human Performance Laboratory at Appalachian State University in Boone, North Carolina. Eating less than 900 calories a day also prompts your body to burn muscle tissue as well as fat, which lowers your metabolic rate even more.

Stick with the 1,200- to 1,500-calorie a day range, Nieman suggests, and you'll still slim down without taking such a big bite out of your metabolism. "What's more, about 90 percent of the weight you lose will be fat," he says, sparing more of that calorie-burning muscle.

Another metabolism no-no that women are guilty of is ditching meals, Neiman says. "If you skip meals, you put yourself on that path toward fasting, which signals the metabolism to slow way down," he explains.

Meanwhile, Dr. Heber warns me to get more protein to help preserve the lean mass that's my metabolism workhorse. He recommends the higher end for me: 100 grams of protein a day from such foods as white meats, fish, egg whites, and soy, ­starting with breakfast. "Studies show that people who eat a high-protein breakfast control their hunger longer and their weight better," says Dr. Heber, who is the author of sensible diet books, including What Color Is Your Diet? I promptly replace my cornflake habit with egg-white omelets and the occasional whey-powder-injected pancakes.

"Think of your body as a Ferrari," says trainer Ghadery when I tell him I've turned over a new leaf with protein. "You don't put cheap gas in a vehicle like that."

Measure Your Metabolism

"Normally when people lose weight that is muscle, their metabolism goes down; it's one of the factors that causes them to gain weight back," Dr. Heber explains. "By exercising, you maintained 97 percent of your resting metabolism. If you hadn't exercised, you would have lost 20 pounds, but up to half would have been lean mass."

Back at the University of North Carolina, Swick and other scientists are homing in on identifying the different genes responsible for energy expenditure, as well as phenotypes of people who don't gain weight from overeating, in the hopes of identifying the variables that make us fit as opposed to fat.

So the blueprint for a perfect metabolism is in the works, but I won't be sitting around for it. I've already learned my lesson: No more running low on muscle.

Why We're Always Hungry

We're a country of people who never stop eating. The freedom to eat anytime and anywhere is convenient, but it also means you may be mindlessly inhaling hundreds of extra calories without even realizing it.

With so much food constantly in our face, it's no wonder that many of us are grazing all day long. Americans eat an average of 570 calories more per day than they did in the 1970s, largely due to constant eating, according to research from the University of North Carolina at Chapel Hill. "People have snacks with them at all times -- in their car, at their desk, in their purse," says study coauthor Barry Popkin, PhD. "We don't even know what hunger feels like anymore."

The health consequences aren't pretty. Think about it: Every time you load up on empty-calorie snacks, it means you're not eating foods that provide vital nutrients to give you energy (complex carbs), help you feel full (protein, fiber), and help prevent disease (a whole range of vitamins and minerals). Chronic snacking can also make it harder to lose weight.

The Psychology of Mindless Eating

Snacking isn't inherently bad; the problem is that we're not doing it right. "If people were reaching for real food with fiber, it would fill them up," Popkin points out. Instead, we tend to munch on sweet, high-carb snacks -- some of which contain nearly as many calories as a meal. These foods throw off your hunger cues big time, since they give you a quick sugar rush, then make you crash a short time later. The result? You crave another hit of the sweet stuff to feel better, and the cycle repeats itself.

The fact that snacks are available everywhere doesn't help either, because now it's socially acceptable to eat no matter where you are: walking down the street, waiting in line at the post office, during meetings, on planes, trains, and automobiles. This is mindless eating at its sneakiest. "It's a combination of a lack of awareness and environmental triggers," says Michelle May, MD, the author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. "The car wash is boring. There's a rack of candy bars -- suddenly, there's something enjoyable to do!"

These food-place associations are what Cornell University eating behavior expert Brian Wansink, PhD, calls "mindless eating scripts" -- those moments throughout the day when we eat out of habit, not hunger. "The most common one is eating on the way to work or on the way home," Wansink explains. "These scripts get reinforced by repetition."

Maybe your script is a doughnut on the way to work or a pack of cookies on the way home -- fillers between real meals that don't fill you up but will make you fat. And there's no denying that these foods can make you feel good. "We're wired neurologically to crave food that's high in fat, salt, and sugar," explains David Kessler, MD, author of The End of Overeating. "Snacks like ice cream and potato chips taste good but they also activate the pleasure centers in our brains."

Sometimes that blissful feeling becomes connected to a happy memory, says Dr. Kessler, which may give a particular food a powerful emotional appeal. That explains my relationship with soft-serve ice cream: Yes, it's delicious, but it also reminds me of those special days with my mom.

People also connect snacks to specific places where they simply have to have that food. Some associations are the result of conditioning -- think popcorn at the movies and hot dogs at a baseball game -- while others develop seemingly out of nowhere. I polled my friends and family, who sheepishly admitted their own strange links between a particular snack and place. Lavetta buys Twizzlers whenever she goes to FedEx. "It gives me something to do while I'm waiting in line," she says. My sister Amanda gets a pack of cupcakes at gas stations. And Diane always picks up a bag of cheese-filled pretzels at airports. "I have to fly a lot for work and I won't get on the plane without them," she says. "It's a habit I've had for years -- and I have no idea how it even started."

Afraid to Be Hungry

The first step toward breaking the cycle of mindless eating is to ask yourself, Am I really hungry right now? Because chances are, you're not. "Our bodies are designed to exist among scarcity, but we're constantly surrounded by food," says Dr. May. "As a result, we've learned to ignore what it means to feel full. We're choosing food for pleasure but then not eating in a way that gives us pleasure -- walking down the hallway or scarfing it down in the car."

I've certainly experienced this phenomenon, which happens a lot now that I have a 17-month-old daughter, Bella. Like most new moms, I'm busy and tired all the time so I'm putting less thought into what, where, and when I eat. I find myself grabbing a muffin (my second breakfast) at the shop conveniently located next to the subway on the way to appointments in the city. I crave a sweet snack around 4:00 in the afternoon as well -- not necessarily because I'm hungry but because it's soothing. And for the five minutes it takes to inhale a double-fudge brownie on my walk home to relieve the babysitter, I do feel better. But just a short time later I'm my old exhausted self again.

Since our impulses and cravings are so often unconscious, the step toward changing them is to make them conscious. "If you look at a bag of chips and see that it's filled with fat and salt, and then think, 'That isn't going to sustain me,' you can change how you value those chips," says Dr. Kessler. When Dr. May has a craving for a cookie or candy bar, she thinks about whether an apple would satisfy her instead. "If I'm really hungry, it will," she says. But sometimes, she ends up deciding that she does want the cookie -- and that's okay, too.

Why Breakfast is Important

If you were to go 6 to 9 hours during the day without eating you would be feeling very hungry but if you think about it, this is what you do during the night. If you don’t have breakfast then this ‘fast’ may continue for several hours longer.

Although this rest from food gives your digestion a well-deserved rest, delaying food for so long may lead to overeating when you do decide to eat and cause you to choose sugary foods instead of more balanced options to give you that instant energy hit.

You may also find you play ‘catch up’ with your calories leaving you eating far more than you should late at night, when it is more likely to be stored as fat then used for energy.

Remember – research shows that people who eat breakfast are more likely to maintain a healthy weight than those that don’t.

* Low blood sugar levels that may accompany bouts of fasting can cause symptoms of:
Paleness.

* Shakiness and trembling.

* Lack of energy, as a result you will feel fatigue, weakness, and have poor coordination.
* Increased hunger

* Irritability, anxiety, agitation

* You may also have excessive sweating /perspiration.

* Problem in concentrating

* Confusion

The brain in particular may perform better with the instant source of energy it gets from food (eating), so if you want to be working at your full potential then eat breakfast!

Breakfast ideas – for when you have NO time in the morning

Eat your fruits/vegetables nuts and seeds and still get to the office on time!

If you are too busy to make breakfast in the mornings buy a blender that is very easy to use and clean such as the Nutri Bullet.

The great thing about this type of blender is its design. The blender’s container is removable and doubles up as the cup you drink your smoothies from. The blender’s blade is also removable which makes it super easy to clean as there are no ‘hard to reach’ bits.

Why blending rather than juicing can be quicker and healthier:

* You are able to blend whole fruits, vegetables, nuts and seeds and so retain all the fibre

* When you juice you have to clean up the pulp (extracted fibre) which is fiddly and messy
When you juice you have to ‘feed’ through the produce which takes longer than blending it
* The Nutri Bullet can be blended with water, not fruit juice, making the smoothies much lower in fructose than smoothies made with fruit juice or juice by itself

*You can add nutrients rich foods such as spirulina, maca and barley grass when you blend and nuts and seeds which will give you essential fats

So you now you have some great ideas to get you started, if your still not convinced then why not try eating Breakfast for one week and see how you feel.

Mouth Hygiene

We all want our teeth to look good and have nice smelling breath but can bad mouth hygiene affect our health?

Digestion starts in the mouth, ideally our teeth should break down our food into a liquid before we swallow it. If you have cracked teeth, missing teeth, sore gums or pain from cavities it is going to be harder for you to chew your food to a liquid, which may lead to digestive problems.

The way our teeth meet, what dentists refer to as our dental occlusion, can have a big effect on our health. If your teeth don’t fit together properly, you may experience problems with:

Grinding
Pain in your jaws, neck, shoulders and even your back
Ringing in your ears
Headaches or migraines – especially in the morning
Pain behind eyes
Sinus pains

Many people have imperfect occlusion but you will be more likely to suffer with this if you have missing teeth.There also appears to be a relationship between bad periodontitis (inflammation and bleeding of the tissues around the teeth) and other inflammatory conditions such as coronary heart disease, insulin resistance and arthritis. Looking after our mouth hygiene prevents periodontitis and inflammation around the body that may be associated with it.

How what we eat can affect our teeth

To keep our teeth healthy we know we need to cut back on sugar but why?
Put simply:

Saliva and bacteria in our mouth forms plaque – this plaque and sugar forms acid – this acid causes tooth decay.

Our teeth can also be exposed to acid through foods; some common acidic foods are:

Wine
Fruit juice
Fruit
Soft/pop drinks and
Vinegar
Fresh lemon squeezed in water

Do not immediately brush your teeth after they have been exposed to acidic foods, hard brushing when the environment in the mouth is acidic may weaken them further; it is better to wait and brush them later, when the mouth has returned to a more alkaline state.

What you can do immediately after eating acidic foods, is to try to neutralise the mouth with something alkaline. You could eat something alkaline such as nuts or drink green tea. Another good tip is to rinse your mouth out with bicarbonate of soda mixed into water; this is a particularly effective thing to do for people who like to start the day with lemon squeezed into hot water, which is acidic.

The following vitamins and mineral will help to maintain the health of your teeth:

Calcium, magnesium (dark green leafy vegetables)
Vitamin D (oily fish)
Phosphorous (pumpkin seeds) – It is very rare to be deficient in this and there would be no need to supplement
Vitamin C (vegetables)

Getting rid of bad breath

The main causes of bad breath are tooth decay and gum disease. You can prevent these by removing any build-up of plaque with brushing, flossing and visiting the dental hygienist regularly.

Bad breath can also be caused by sinusitis (inflammation of the lining of the nose), gastritis (inflammation of the lining of the stomach) and stomach food reflux (heart burn). If you think you may suffer from one of these then speak to your doctor.

You could try chewing gum which has been sweetened with 100% xylitol, to make your breath feel fresher and reduce dental plaque.

Do I need fluoride in my toothpaste?

Fluoride is added to our water and most toothpaste. It is also found in foods such as stewed black tea, coffee, raisins and white wine. Most of us have been brushing fluoride onto our teeth at least twice a day since we grew teeth – is it time we stopped?

Dentist, Mark Breiner in his book about understanding the impact of dentistry on total health says:

‘Fluoride is a poison, and there is enough of it on one standard tube of toothpaste to kill a 20-pound child. It is a waste product of the aluminium and fertilizer industries. When it is introduced into a living body, fluoride acts as an enzyme inhibitor that interferes with cellular functioning’. Breiner, M A (2011) WHOLE BODY DENTISTRY. United States of America: Quantum Health Press.

As fluoride is a poison, applying it topically to the teeth will prevent bacteria growth and cavities but are there safer ways to kill bacteria in the mouth?

Several companies now make fluoride free toothpaste containing ingredients like, bicarbonate of soda, salt or tea tree. Swapping over to these is a great way to maintain oral hygiene whilst avoiding fluoride.

10 Things To Remember When Eating

In an effort to constantly improve health people will jump on almost any band-wagon. It is very important to know what you are putting in your body and whether it is actually helping or hindering you. Below is some information you may want to consider before making your next 'healthy choice'.Use the following 10 tips to side step potential.

1. Calories still exist

Bites, leftovers, and tastes (BLTs) are what get us in trouble over and over. Taking a taste here and there is fine, but they add up! All of these little extra nibbles have calories. Minimize these moments by eating hearty and healthy meals with a small treat.

2. Cookies don’t qualify as “breakfast”

We’ve all done it. You think about how many calories are in the cookies, do the math and realize it’s the same as breakfast. WOOHOO…or NOT! Keep in mind, it’s not just a total calories game. Eating two cookies isn’t the same as a 300-calorie salad! Eat the meal then have a cookie, but consider doing some activity later to make up for it.

3. Don’t put yourself on the “naughty” list

No food or beverage choice is absolutely wrong. If you love eggnog, there’s a way to enjoy a glass and not go up a dress size. Cut back at another meal or add steps. More importantly, the last thing you should do is berate yourself and assume that all is lost.

4. Double fist it

If you’re planning to partake in a few adult beverages during the festivities, make sure to start with water and follow your cocktail with a non-alcoholic drink. Not only will you consume fewer calories, but you will definitely feel better the next day!

5. If it ain’t broke… don’t fix it!

Your grandma’s famous sugar cut-outs have both a physical and emotional appeal you should NOT deny. There’s no need for substitutions to make low-fat versions (unless you want to). Make the real version instead, but use smaller cookie cutters or pie slices.

Remember, if the low-fat version leaves you longing for more because it just doesn’t hit the spot, you may want more. Better off making the real deal.

6. Don’t forget about your activity

Our to-do list of promises during this time of year is crazy. When we pile on all of these self-imposed must-dos, the only person who loses is YOU! With all of these promises we usually lose sight of exercise.

Working out reminds you to make smarter food choices later. Find time for some sort of activity, whether it’s a gym session (hint: Anytime Fitness is open) or backyard games.

7. Join the kids’ table

Two things are happening over in kiddy land that might serve you well during this time of year:
The kids are usually eating on smaller plates, with smaller utensils and drinking from smaller cups. Try this trick at your next food gathering.
There are usually fewer people at the small table. Did you know, eating with more people makes you consume more calories? At a big sit-down supper, be the last one to start and the second one to stop eating.

8. Pick up your phone

Sounds crazy, right? Try this: Commit to tracking your food intake during this busy time of year. Even having the app front and center on your device (where you have to look at it every time you turn on your phone) will be a gentle reminder to pay attention to what you’re consuming. Awareness is the first step.

9. Ignore the in-laws

Stressful interactions lead to mindless eating, which can all negatively affect your “bottom line.” Plan ahead and develop alternative methods for coping. Try a few deep breaths, leaving the stressful situation, or sitting at another table.

10. Step away from the buffet and snacks

The best thing you can do to avoid mindless nibbles is to step away from the table. Try not to get stuck socializing near the buffet. And, if it’s not rude, simply stand up when you’re done eating and get moving.

If you’re the host, make sure to keep food and drinks centralized in one area to remove the temptation of grazing.

Eating and Exercise: 5 Tips to Maximize Your Workouts

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or a serious athletic competition.

Here are five tips for eating and exercise to help maximize your exercise and athletic performance. Just keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. Running a marathon demands more energy in the way of food than does walking two miles — but whatever your exercise, you'll benefit from paying attention to your meals and snacks.

1. Eat a healthy breakfast

If you exercise in the morning, get up early enough to eat breakfast — that may mean one to two hours before your workout. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. If you don't eat, you may feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a lighter breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy.

Good breakfast options include:

Whole-grain cereals or bread
Low-fat milk
Juice
Bananas

If you're not a fan of eating in the morning before you work out, try a sports drink or have a bigger bedtime snack the night before. And remember, if you normally have coffee in the mornings, a cup or two before your workout is probably OK. Just don't try any foods or drinks for the first time before a workout, or you risk an upset stomach.

2. Size matters

Be careful not to overdo it when it comes to how much you eat before exercise. The general guideline:

Large meals: Eat these at least three to four hours before exercising.

Small meals: Eat these two to three hours before exercising.

Small snacks: Eat these an hour before exercising.

Eating too much before you exercise can leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout.

3. Snack well

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs.

Good snack options include:

Energy bars or drinks
Bananas or other fresh fruit
Yogurt
Fruit smoothies
Whole-grain bagel or crackers with peanut butter
Granola bars

A healthy snack is especially important if you plan a workout several hours after a meal.

4. Eat after you exercise

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or a sports drink to provide replenishing carbohydrates.

Good post-workout food choices include:

Yogurt and fruit
Peanut butter or meat sandwich
String cheese and crackers
Nuts and dried fruit
A regular meal with meat, starch, and cooked vegetable or salad

5. Drink up

Don't forget to drink fluids to help optimize your exercise and workouts. You need adequate fluids before, during and after exercise to help prevent dehydration.

To stay well hydrated for exercise, the American College of Sports Medicine recommends:
Before your workout: Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water during the two to three hours before working out.

During your workout: Drink about 1/2 to 1 cup (0.12 to 0.23 liters) of water every 15 to 20 minutes. You may need more the larger your body is or the warmer the weather is.

After your workout: Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water for every pound (0.5 kilogram) of weight you lose during the workout.

Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Let experience be your guide. When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can tweak your diet for optimal performance.

Boost Your Metabolism by 25%!

How would you like to lose 25-40% more weight without spending more time in the gym or starving yourself?

Here are FOUR surefire ways to kick start your metabolism. These four tips will put your fat loss program in high gear no matter what program you’re on. If you need to flatten your stomach, reduce cellulite or maybe you are stuck at a plateau and want to lose that last 10 pounds, these metabolic boosters are exactly what you need to get you to the next level.

Most of the diets and supplements that are sold on TV or found in your local pharmacy can cause permanent damage to your metabolism by over stimulating your nervous system which causes your body to secrete excess stress hormones. Not only does this stop fat loss dead in its track, but it causes fat to accumulate around your stomach.

Before you put anything into your body you should ask yourself “Would I give this to my 12 year old”? If you wouldn’t, then you shouldn’t be taking it either! The truth is, a diet won't keep the weight off for good, a lifestyle change will. Remember it doesn’t matter what plan you’re on, these tips can change your life because they allow you to live in the real world and not be perfect. What makes these tips different is that they are backed by science - so they work!

4 Ways to Kick-Start Your Metabolism

1. Prep your body to burn fat first thing in the morning.

Prep your body to burn more fat by doing cardiovascular work on an empty stomach first thing in the morning. If you want to burn even more fat try this metabolic cocktail as soon as you lift your head off the pillow.

* 1 cup of black coffee
* My Cutting Edge or at least 700MG of L-Carnitine

You’re going to burn a higher percentage of body fat exercising in the morning because your body’s supply of carbohydrates is depleted and the hormonal state makes body fat more accessible. This allows you to squeeze even more fat from your cells.

2. AMP up your metabolic burn rate 25% right after your workout.

Drink a complete protein shake. It's geared for weight loss immediately within 30 minutes after your workout. You will amplify your fat burning and replenish lost nutrients so you’re not craving the wrong foods. The reason most of us get cravings is because we don’t eat correctly to begin with.

* Make sure the whey you are using is geared for weight loss. Drinking the right shake is key to losing weight and losing fat. Stay away from ready to drink protein shakes and any shake that has more than 25 grams of protein and is loaded with sugar. Most commercially bought protein shakes are not good for weight loss because they are not a clean source of protein and they have too much sugar, carbs and fat.

3. Fight fat by eating more FIBER.

Aim for 38 grams of fiber a day by filling at least ½ your plate with high fiber veggies (not fruit because it contains sugar) to boost fat burning. Fiber also keeps you feeling so full that you might not even want to snack and it helps stop blood sugar spikes. Keeping your blood sugar levels balanced is the key to accelerated fat burning and killing cravings before they begin. Eating lots of veggies is also a great way to buffer fat storing effects from eating a bad meal.

4. Crank up your calorie furnace with fat incinerating moves.

The secret to faster fat loss isn’t more time in the gym - it's targeting more muscles. The more muscles you work, the more calories you will burn. The right moves activate fast twitch muscle fibers which have the greatest calorie burn. You can crank up your fat burning furnace in less than 30 minutes with the right type of workout.

All of these “KILL YOURELF” workouts such as Cross Fit and p90X make you feel like you are burning fat but the truth is they actually stop it. Some of them are so intense that they can cause stress hormones to rise making your body store fat around your stomach or even worse, you can end up getting hurt. Only very few bodies can take this intensity and they are usually 20 and male with very quiet lives. Choose a safe program that’s not too easy or too hard that you can live on and hit it three times a week for best fat loss results!

Is Television Priming Us to be Fat?

What do the movie “Inception”, NFL Monday Night Football and the book “Blink” have in common?
All explore the emerging insights into the architecture of the mind--more specifically, the impact of priming. Priming refers to the subliminal messages our minds absorb at the unconscious level that trigger feelings, actions or both. When primed, we take in ideas that influence us without our awareness.

Through an intriguing dramatization, “Inception” explores the possibility of entering and engineering dreams without the dreamer's awareness. Monday Night Football demonstrates the commercial application of priming, with sponsors eagerly spending an estimated $1.5 billion for ads during this season's program. And in "Blink," Malcolm Gladwell explains the priming mechanism--how the kind of thinking involved in priming "moves a little faster and operates a little more mysteriously than the kind of deliberate, conscious decision-making that we usually associate with 'thinking.'"
Subliminal messages surround us, and many are innocuous or even helpful. For example, credentials and degrees in a physician's waiting room build confidence in the quality of care we are about to receive. But other subliminal messages can harm our health.

After a filling evening meal, picture yourself sitting in front of the television and feeling a bit hungry. You spontaneously get up and go to the kitchen for a snack. A little later, you repeat the cycle. And again later, you eat another snack. Certainly, being a couch potato can make your waistline expand. But the real culprit may not be so obvious--it may be the unconscious way television primes you for late-night snacking.

In the Midst of An Epidemic of Obesity, Are We Priming Individuals to Eat More?

Imagine, if you will, purposefully exposing adults and children day after day to food priming. If the Nielsen’s Company study is correct, that's exactly what is occurring. Television viewing has never been higher: Americans are watching on average of five hours of television each day; children are watching television over four hours each day.

And consider this: most of our television viewing occurs in the evening, and late-night snacks are unusually high in calories--for example, ice cream, chips, cookies and snack foods. Eating in front of the television also leads to oversized portions since our attention is focused on the program, not on the food. So a handful of potato chips can quickly become an entire bag.Since most of us are not likely to give up nightly entertainment altogether, what's the best strategy to avoid television-induced eating?

Limit television time to two hours for all family members. Also, we can plan ahead. By anticipating our behavior, we can have healthy snacks available if we find ourselves hungry later in the evening. An apple or a small bowl of wholegrain cereal with milk is a good example. Saving calories from earlier in the day is an option as well.

We can also replace junk food ads with self-talk that promotes good health and appropriate eating. In terms of how our minds work, a background message is a background message, whether it comes from a television set or our own thoughts. Both leave indelible impressions. Once we are forewarned that a junk food ad can trigger an impulse to eat, we can counter its effect with self-talk.

Remaining Conscious Is the Challenge

What all of these strategies have in common is a willingness to stay intentional about eating. "Paying attention can make each bite a choice rather than a reflexive response," says Megrette Fletcher, executive director of the Center for Mindful Eating. "You may love Oreos, but that doesn't mean you have to eat one every time it presents itself. If you stop and consider that next Oreo and how you're feeling, you may opt to skip it--or not. But at least it will have been a conscious choice."

Without moving into a cave, we can't limit our exposure to the priming cues that bombard us daily, but we can be proactive in managing our eating. Is the effort worthwhile? You'll have to decide for yourself. The outcome, however, will determine whether you are primed to be fat or enjoying the prime of your life.

5 Fitness Myths That Are Responsible For Thousands of Fitness Failures

Unfortunately, many people are misinformed and are also misled by the many promises of the weight loss industry. Everywhere you look, you see or hear of people promising “Dramatic Weight Loss” with products such as “The Fat Trapper” or “Exercise in a Bottle”.

Then you also have the hundreds of diets out there such as “The Zone”, “Sugar Busters” or “The Atkins Diet”. I’m sure you have heard of many of these yourself. You might have even tried some of them. Unfortunately, these products and diets are not the quick fix or the miracles they are portrayed as. They are also usually very dangerous.Below are some common misconceptions among people with regard to exercise and nutrition.

1. You need to exercise to burn fat.

The truth is you don’t gain body fat because of a lack of exercise. You gain it because your blood sugar levels exceed what you are using. Basically, you are eating too many calories at one time.

2. Your metabolism slows down once you hit 30.

WRONG! Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!

3. Pasta and bread are fattening.

Anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it.

4. Eating after 7pm will make you fat.

Absolutely false! It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies.

5. Strength training will make you bulk up.

Another NO! It seems as if mostly women are concerned with this one. Muscle size is primarily affected by genetics and hormone production; therefore, most women don’t have the potential to build very large muscles. Muscle burns calories, so the more muscle you have, the more calories you burn which makes it easier to burn fat and harder to gain it!
By no means is this a complete list. There are so many I could write a whole book just about them. The key is in education, but not by reading fitness magazines.

Five Simple Eating Tip for a healthy life.

Being healthy often seems incredibly complicated.
There are advertisements everywhere and various experts giving conflicting advice.
However… being healthy does not need to be complicated.
People were much healthier in the past, before all the dieting and “health products” took hold of our society.
The rules haven’t changed since then… our genetics are the same and what worked for us back in the day can also work for us now.Five simple eating rules for a healthy life.

4 Secrets to a Flat Stomach

Do you want a flat stomach? I don't know a person who doesn't!

People spend millions, if not billions of dollars, each year in the quest for a flat stomach. Right now there are about 200 or more ab exercise devices out there. There's the ab do-it, the ab rock-it, the ab roller, the ab dolly, and so many more. You would think that with all of these amazing new products that most people would be walking around with that nice, lean mid-section they've always wanted. Unfortunately, that's not the case.

Most, if not all of these products, will do little or nothing to flatten your stomach. And that's because these exercise contraptions cannot eliminate the layer of fat that lies on top of your abs.

In order to be successful at thinning your waistline you must have a basic understanding of how the ab muscles function and how your body burns fat. The first thing that needs to be understood is the difference between fat and muscle. Fat is excess calories and is primarily stored in layers on top of muscle tissue. Muscle is made up of fibers that contract or shorten to produce movement. Fat cannot turn into muscle and muscle cannot turn into fat! However, you can lose muscle and you can gain fat. That's what happens to most people.

So if your goal is to thin your waist line and have a nice flat stomach, the first thing you need to do is decrease / eliminate the layers of fat that are on top of your abs. We all have a flat stomach; it's just some of our's are covered by excess fat.

The most effective way of flattening your stomach is a combination of strength training (with an extra focus on the mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).

1. You must do some form of progressive strength training.

The primary function of the ab muscle is to flex your torso forward. However, there are also muscles that flex your torso to the side and muscles that rotate your torso. Often times you see people on their ab roller every day doing hundreds of crunches or sit-ups.


If you want to effectively strengthen your stomach you need to incorporate the following types of exercises:

* 1-2 forward flexion exercises (crunch, sit-up, etc.)
* 1-2 side flexion exercises (side bends, side crunches, etc.)
* 1-2 rotational exercises (trunk rotations, standing twists, etc.)

The abs are muscles just like any other and should be worked at most 3 times per week. You also want to make sure you are training them progressively, working them harder each time.

2. Use short, hard cardio workouts to increase metabolism.

Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 4-24 hours or more! This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off some excess body fat.

Below is a sample interval workout that can be done with just about any activity (walking, bicycling, swimming, stair climbing, etc.).

Warm up at an easy pace for 2-5 minutes.
Perform 30 seconds of hard work (almost as hard as possible).
Perform 1 minute of moderate work (recovery time - catch breath).
Repeat this process 6-10 times.
Cool down at an easy pace for 2-5 minutes.

3. Stable blood sugar is the key.

And most importantly, you must stabilize your blood sugar. This is by far the most important factor when it comes to burning away that excess body fat and keeping it off! To effectively stabilize your blood sugar you must feed your body frequently - like every 2-3 hours. The key is to give your body only what it needs at that time. Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs: vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef, eggs, etc.).

Many people are too hung up on how much fat is in food, or how healthy of a choice it is. Calories are calories and it doesn't matter where they come from. If there's extra… where's it going? Yup, you guessed it… body fat! This is not to say that what you eat is not important because it is, it just doesn't have that much of an affect when it comes to fat loss. Try to make healthy choices whenever possible, but don't feel like if you eat a cheeseburger it is guaranteed to be stored as fat.

4. Get the help of a professional.

Unfortunately, most people don't know enough about the human body, nutrition, or effective exercise to meet their health and fitness goals. Ask yourself this one question, "Am I happy with my current progress or condition?" If you're not, you should consider getting the help of a qualified personal fitness professional. Don't depend on the information you get from magazines or from your local gym/health club. A qualified fitness professional can help you achieve your health and fitness goals, and in less time than you would imagine.

If you are serious about your health and fitness goals, and you are ready for that flat stomach, I recommend you start implementing the 4 strategies listed in this article. These 4 strategies can help you take control of your metabolism and burn off that excess body fat and having you looking and feeling great!

Facts On Why Sprouted Brown Rice May Lift Depression and Reduce Anxiety

Sprouted brown rice is packed with nutrients and contains GABA, an amino acid that aids in lifting depression and reducing anxiety along with many other ailments. Consumed by the Japanese for decades, it is a healthy side dish that nourishes the body and can be prepared many ways.

Packed with potent nutrients and a food that delivers stamina and energy, sprouted brown rice is a super grain that must have a presence on the dinner table. Although sprouted brown rice may appear to be the same dish as a regular bowl of brown rice, it’s not. Known in Japan as hatsuga genmai, sprouted brown rice is different because it has soaked allowing germination, building up an amino acid called GABA. GABA, also known as gamma amino-butric acid, is a neurotransmitter with the ability to calm the brain.

Loaded with boosting B vitamins and enzymes that pump up brain activity, sprouted brown rice also has the ability to relax the entire body. B12 and B6, along with calcium and magnesium all synergize, boosting immunity due to the germination of the rice. Along with fiber and protein, it graciously packs a punch for health. It aids in weight reduction plus relaxes muscle tension, maintains blood sugar and even helps release the Human Growth Hormone which helps support the muscles. Lately, GABA is showing up in skincare products claiming it will relax face muscles. Most important, GABA helps lift depression and reduce anxiety.

Anxiety disorders can disturb sleep and build tension in every day living. Symptoms include tightening of the chest, poor decision making and irritability. It is always crucial to discuss problems with a Doctor to properly diagnose a disease. GABA in sprouted brown rice calms the nerves over time. It is the fermentation of the rice that produces a good bacteria, or a probiotic, that induces the GABA.

Low GABA levels in the body have been linked to anxiety disorders, addictions and depression due to low levels of GABA. Made in the brain cells, its function is to block nerve impulses. Levels of GABA are lower during a menstrual cycle and possibly can bring on hormonal depression and mood swings.

There hasn’t been enough data to distinguish whether GABA supplements can make a difference. Dr. Michael Murray, author of “The Pill Book Guide” and many other natural medicine books, claims synthetic supplements haven’t been proved safe, but natural GABA crosses the blood brain barrier making it highly effective.. An excellent way to maintain correct levels of GABA would be to obtain it in the diet naturally. Sprouted brown rice is a textured, healthy dish with a multitude of benefits. Sprouted brown rice can be purchased online or at a healthy food market, but it also can be made at home. Certain companies in Japan actually sell a GABA rice maker.

With a sweet and crunchy texture, sprouted brown rice takes less time to cook than ordinary brown rice. It not only takes less time to prepare, it’s tasty, healthy and will keep everyone happy.

Discover 7 Foods That Can Reverse Wrinkles

Now is the time to turn back the clock with food. Healthy, leafy greens boosted with some baby grasses, quality protein and knowing the right oils to cook with prove to reverse signs of aging. Certain fruits help plump the skin and achieve that nice healthy glow, but watch those grains. Whole grains, not refined, are crucial to reduce inflammation in the body, the key to keeping beautiful skin.

Secrets of Eating Psychology

Most of us have been taught to believe that good nutrition is simply a function of eating the right food and taking the right supplements. Of course, this is true, but there’s more to the equation. What we eat is only half the story of good nutrition. The other half of the story is who we are as eaters. That is, what we think, feel, believe our levels of stress, relaxation, pleasure, awareness, and the inner stories that we live out all have a real, powerful, and scientific effect on nutritional metabolism.

Recent advances in the mind-body sciences have been proving what ancient wisdom traditions have been saying for eons – that the mind and body exist on an exquisite continuum, and profoundly impact one another.

So the good news is simply this: you can powerfully change your health and your nutritional status without changing anything you eat, but by changing you the eater. In my 30 years as a nutritional psychologist, I’ve seen so many profound breakthroughs in clients and students around weight, overeating, and a long list of health conditions when they began to practice some of the simple principles of eating psychology. Consider some of these key “secrets” that I think everyone should know:

1. Stress can put weight on – relaxation can take it off.

It’s fascinating how stress, fear, anxiety, anger, judgment and even negative self-talk can literally create a physiologic stress response in the body. This means that we generate more cortisol and insulin, two hormones that have the unwanted effect of signaling the body to store weight, store fat, and stop building muscle. Strange as it may sound, we quite literally change our calorie burning capacity when we’re stressed. What’s more incredible though, is that as we learn to smile more, ease into life and breathe more deeply, the body enters a physiologic relaxation response. In this state, we actually create our optimal day-in, day-out calorie-burning metabolism. So, you could be following the best weight loss diet in the world, but if you’re an anxious mess, the power of your mind is limiting the weight loss of your body. Far too many people adopt stressful weight loss strategies – impossible to follow diets, overly intense exercise programs, tasteless food, extremely low calorie meal plans – all of which can create the kind of stress chemistry that ensures our weight will stay put. It’s time to relax into weight loss.

2. Happiness is the best digestive aid.

Can you recall what happens when you eat during anxiety or stress? Many people report such symptoms as heartburn, cramping, gas, and digestive upset. During stress, the body automatically shifts into the classic fight-or-flight response. This feature of the nervous system evolved over millions of years as a brilliant safety mechanism to support us during life-threatening events. In the moment the stress response is activated, something very interesting happens – the digestive system shuts down. It makes perfect sense that when you’re fending off an angry gorilla, you don’t need to waste energy digesting your breakfast. All the body’s metabolic energy is directed towards survival. So, you could be eating the healthiest food in the universe, but if you aren’t eating under the optimum state of digestion and assimilation – which happens to be relaxation – you literally and metabolically are not receiving the full nutritional value of your meal.

3. Overeating – it’s simpler than you think.

Most people think they overeat because they have a willpower problem. “If only I could control my appetite, then I would stop being such a willpower weakling and start losing weight.” Well, here’s the good news – you don’t have a willpower problem. The problem for a majority of overeaters is that they don’t actually “eat” when they eat. What I’m suggesting is that we aren’t always fully present to the meal, aware of its taste, eating it slowly, or simply feeling nourished by the food. When this happens, the brain, which requires taste and satisfaction, misses out on a key phase of the nutritional experience. The brain literally thinks it didn’t eat, or didn’t eat enough. And it simply screams back at us – “Hungry!” So, you can dramatically decrease your overeating by increasing your awareness and presence at every meal.

4. Slower eating means faster metabolism.

One of my favorite nutritional questions to ask a client or student is “Are you a fast eater, moderate eater, or slow eater?” If the answer is “fast”, then it’s time for an overhaul. That’s because the act of eating fast is considered a stressor by the body. Humans are simply not biologically wired for high speed eating. So when we do eat fast, the body once again enters the physiologic stress response, which results in decreased digestion, decreased nutrient assimilation, increased nutrient excretion, lowered calorie burning rate, and a bigger appetite. The bottom line is that you can literally empower your nutritional metabolism simply by slowing down. What’s fascinating is that for many fast eaters, slowing down is quite a challenge. But try this – don’t just eat slow – eat sensuously, feel nourished by your food, and take in all the sensations of your meal.

5. Make sure you have enough Vitamin P – Pleasure!

Far too many people are taught to believe that pleasure is something frivolous. Well, it’s actually required by our biology. All organisms on planet earth, be they lion, lizard, amoeba, or human are programmed at the most primitive level of the nervous system to seek pleasure and avoid pain. Well, if you’re eating and not paying attention, the brain will drive you to seek more pleasure via overeating. What’s worse, if you’re stressed while eating, the excess cortisol in your system actually de-sensitizes us to pleasure – so you’ll need to eat more food in order to get the pleasure we are seeking. The bottom line is this: If you want more pleasure from food, you don’t need to eat more of the ice cream. Simply breathe, relax, de-stress, enjoy, pay attention, and the body will naturally experience the pleasure it seeks. And the great news is, since pleasure catalyzes a relaxation response, it actually fuels digestion and assimilation

6. Emotional eating – it’s not the enemy.

At our core, we are emotional beings – rich, complex, juicy, unpredictable feeling-filled creatures. We love, we celebrate, we laugh, cry, we break down, we rise up… So how could we NOT be emotional eaters? We love food. We love our favorite restaurant. We love how food makes us feel good. Some of us love cooking for others. Some of us are passionate about nutrition. It’s time to get over it – if you’re human, you will bring emotionality to the table. Once we embrace the reality that we’re genetically hard-wired for emotional expression, we can relax a little more. Underneath the quest to eradicate emotional eating from one’s life is often found a hidden desire to eliminate uncomfortable feelings. We strive for an impossible to attain goal that constantly leaves us frustrated and in failure. Yes, this thing called emotional eating can be very painful. But it’s not the actual problem – it’s a symptom that’s pointing to something deeper. It’s an alert mechanism from body wisdom that’s calling us to check in, and follow the flow of emotions within us to see where our soul is calling for more awareness and insight.

7. Get rid of toxic nutritional beliefs.

Finally, many of us have absorbed toxic nutritional beliefs that are as harmful and debilitating as any of the toxins in our food. Here’s what I mean: it’s surprisingly common for people to believe that “food is the enemy”, or “food makes me fat”, or “fat in food will become fat on my body” or “my appetite is the enemy” or “as soon as I have the perfect body, then I’ll finally be happy.” Such beliefs may seem harmless, yet they can create a relationship with food and self that’s filled with tremendous suffering and pain. Think about it – if “food is the enemy”, then we are constantly in a fight or flight stress response whenever we eat, or even think about food. Such a powerful stressor can cause all the problems of stress-induced digestive shutdown, decreased calorie burning capacity, and an inner life that’s seldom at peace. The question is: Is your relationship with food nourishing, or punishing?

Hopefully, you’ve noticed that there’s way more to good nutrition than simply the food itself. We bring all of ourselves to the table – our hopes, fears, thoughts, feelings, dramas, and dreams. And the more we include a well rounded nutritional profile – Vitamin R – relaxation, Vitamin P – pleasure, Vitamin S – slow, and Vitamin L – Love – the more we can literally nourish ourselves on every level.