Since 1998, the USDA has mandated enriched grain products be fortified with 140ug of folic acid/100g of the food. Why? Because FOLATE or FOLIC ACID is involved in cell division, DNA (genetic expression) and amino acid synthesis. Available folate is critical in the first trimester and even prior to conception to prevent neural tube defects which are birth defects where the brain, spinal cord and their protective membranes do not develop properly, resulting in disability or even death. Folate also supports a healthy placental lining and helps to lower risk for preeclampsia and high blood pressure.

Women who could become pregnant need 400ug/day. The recommended amount for pregnant women is 600ug/day and for breastfeeding women, 500ug/day. Toddlers need 150ug/day. Your prenatal supplement and children’s multivitamins contain folic acid. Dietary sources of folate are dark green leafy vegetables (broccoli, spinach, asparagus), fruits like pineapple and banana, fortified breads and cereals, beans and lentils, avocado, nuts and seeds (almonds, peanuts, walnuts and sunflower seeds).

The importance of folate to prevent neural tube defects in newborns is not in question. Folate also lowers homocysteine, an amino acid that damages blood vessels and raises blood pressure. Scientists are alarmed, however, by research that shows high levels of folic acid increase the risk for cardiac events and certain cancers such as breast and colon. Folic acid may actually increase rates of precancerous and cancerous cell division.

Other folate research into cognitive health indicated that folic acid without adequate vitamin B12 did not slow cognitive decline, but actually increased it. High folate masks B12 deficiency symptoms. A maternal nutrition study in India showed pregant women with a diet low in B12 but high in folate had children who at 6yrs old had increased body fat and insulin resistance.

So should you or your children stop taking folic acid? No, but don’t go overboard on supplements and foods fortified with 100% of the daily value. Do not choose a prenatal with more than 400-600ug/serving of folic acid or a children’s multivitamin with more than 150ug. Make sure it also contains vitamin B12 (especially if you are vegetarian).

People absorb more folic acid from supplements and fortified foods than folate from natural food sources. If you take supplement with 400ug and eat a bowl of fortified cereal, you are easily attaining your recommended daily intake levels. Eat plenty of high folate foods. They contain a plethora of healthy vitamins and minerals, and fiber and do not pose a risk to you or your family’s health.

Question: I love soup on a chilly day, but I’d like to try something new that I can make for myself that’s also impressive enough to prepare for guests. Any ideas?

Answer: Soup is indeed a supreme comfort food and is a very versatile food. It can be served as a first course or entrée. Following is a soup recipe that should please your palate and those of your friends.

Gazpacho is a traditional chilled Spanish soup but can be heated in the winter and served chilled during warmer weather. In addition to tasting delicious, it’s a good way to hydrate the body with fluid and nutrients. Using beautiful ripe tomatoes (organically-grown are the best) will give your soup luscious color and flavor.

The cilantro in this recipe is also called Chinese parsley and coriander. It has an aroma that gives away its relation to fennel and anise. It’s a good source of vitamin A, with more than 270 IUs per quarter cup. It also offers fiber, calcium, iron, magnesium, phosphorus, potassium, copper, manganese, zinc, and vitamins C, E, K, and B. This herb is used as a digestive aid, especially for gas and colic, and it has strong antioxidant power. Chew on some to remove “garlic breath.”

Gracie’s Gazpacho

8 Roma tomatoes
1 cucumber
1 green pepper
4 stalks of celery, with leaves
3 garlic cloves, peeled
4 tablespoons extra-virgin olive oil
2 tablespoons chopped cilantro
1 tablespoon lemon juice
1 teaspoon thyme
1/4 teaspoon cayenne pepper
Sea salt and pepper to taste

Put all ingredients except salt and pepper into a food processor and blend until smooth. Add salt and pepper to taste, and serve warm or chilled with a little cilantro garnish. This soup is great the next day too…if you have any leftovers, that is! Makes about 5 cups.

Life is hectic and busy for all of us.

No matter where we work or what we do it can feel, at times, like a balancing act.

As a result, I thought that this time we’d break it all down into easy, bite sized portions.

Things that we can all do *starting today* but which wont take forever to read (I know. I can get verbose) or to understand.

The basics which we all may know but all need reminding of as well.

Tip #1: plan plan plan. we all know this one and yet so few of us make the time to do it.
pre-plan meals.
buy boxes of nonperishable foods (nuts? dried fruit? trail mix) and leave them in your car so that you never encounter that so-hungry-I-NEED-to hit-a-drive-through-for-fries.
set yourself up for success. PERIOD.

Tip #2: Breakfast should be your biggest and most important meal of your day. Youve fasted all night (hence the name) and your metabolism needs food to be revved back up! bottom line? Research shows that people who skip breakfast are more likely to be overweight. Eat a healthy breakfast (lean protein, carbs. fiber and good fat) but EAT one for sure.

Tip #3: Eat clean. People often ask me what this means and, essentially, Im suggesting you eat as close to nature as you can. it’s the old “have you ever seen a pop tart tree? no? then grab an apple instead” mindset.

Tip #4: Fiber Fiber Fiber. There are so many benefits to fiber. It will help you feel more full and keep you regular. Make it a point to read labels and see how much fiber is (or isnt!) in the foods you currently eat.

Tip #5: Slow down. Take the time when you are eating to truly ENJOY your food. Savor the taste and feeling of it in your mouth. It sounds silly—-but you really will find you consume less when you enjoy MORE.

Happy Healthy Eating!

I know.

Feel free to roll your eyes.

You never need to like what I say—-you just have to try it.

at least once.

Here’s a recipe for faux-cakes that MizFit eats everysingleday.

Not always for breakfast (MizFit is all about any meal working at *any time* of the day) but always daily.

In summation: I love em.

Sure they’re good for you.

SURE they’re a fantiztastic way to start/middle/end your day.

But despite all that they really are good.

MizFit’s Mishmashed Almost ‘Cakes

1 cup egg substitute.

1/4 cup cottage cheese

1/4 Fiber One (original)

1/4 cup dry oatmeal

1/3 cup protein powder. ANY BRAND. Read the label. You can use FLAVORED but just remember we want LOW SUGAR.

1/4 cup Sugar free syrup

Blend the above Chickenbus in a blender and VOILA.

Now, if youre me, you shall find that each time you make these the batter turns out a different consistency (what’s THAT about?).

Sometimes it’s a bit too thin and Ill add flax seeds to thicken (flax? an upcoming entry in & of itself) or too thick and I’ll dump in more egg substitute (pure protein, People!) or syrup (pure heaven, People!).

Play around with it.

You might prefer to add some honey or frozen/fresh fruit to sweeten and you COULD lessen the fiber & use 1/2 cup dry oats and skip the Fiber One.

After the concoction is complete you simply make pancakes as you would with any other (odd high protein) batter.

Me? I like to use a waffle iron every now & again for some texturizing variety.

Go forth and find your blenders—–I’ll wait.

Give em a try and let me know how they turn out.

Healthy weight is just one part of an overall healthy lifestyle. The conclusion of all the research conducted by so many respected organizations is that people are overweight because not only do they intake more calories than they burn, but overweight people also tend to eat too many rich foods high in fat and sugar and devoid of nutritional value. I’ll bet this sounds familiar. The most surefire way to lose weight is the one that people in our immediate-gratification society hate most to hear: eat less and exercise more.

Eat less and exercise more. Sounds simple, doesn’t it? We won’t discuss an exercise routine here, but please remember to discuss plans with a doctor before undertaking any exercise program. What we should know, however, is that the dictate to “eat less” doesn’t have to be synonymous with “starve” or “feel deprived.”

The dieter’s rule of “eat less” should really be rephrased to “eat more fruits and vegetables!” Mostly composed of fiber and water, fruits and vegetables help us feel full while keeping our digestive system flowing smoothly and working efficiently. Packed with vitamins, minerals, and nutrients, fruits and vegetables give you a nutritional bang in each bite. And according to the Mayo Clinic, dieters can eat virtually unlimited amounts fruits and vegetables and still achieve their weight-loss and maintenance goals.

Healthy bodies need protein to build muscles, carbohydrates for energy, and vitamins, minerals and nutrients for good health. Beware of radical diet programs offering weight loss through elimination of one of these fundamental food groups.

Some low-carb diets are often high in artery-clogging saturated fat, and since some of them advocate reducing your fruit and vegetable intake, you lose many nutrients essential to health. Robbing your body of its fuel source of carbohydrates forces it to mine other body tissues for energy. While this may result in a temporary weight loss, the pounds often return upon reverting to normal eating habits.

However, you should choose carbohydrate sources carefully. Packaged rice and noodle mixes not only cost more than the ingredients themselves, but also include more sodium, artificial preservatives, and saturated fat than we might want. That slice of white bread won’t provide half of the nutrition we receive from a slice of whole grain bread. Whole grain breads and cereals include both the fibrous outer bran layer and the nutrient-rich inner core containing vitamins E and B6 and folate. Whole grains also offer soluble fiber that remove bile acids from your intestines.

In a similar vein, a no-fat diet cripples the body in its attempts to cushion joints, insulate nerves, and pad organs. A government review of diet research released in 2001 found that moderate-fat programs are the healthiest for dieters and a proven way to keep pounds off. Of course, not all fats are the same and healthy eaters try to eliminate saturated fats like those found in many commercially-prepared foods. Good sources of fat include avocados, olives, nuts, and seeds and their oils, and fish. Red meat should be well-trimmed to reduce the fat concentration, and leaner meats such as poultry or fish should be substituted more often.

Adherents of food combining believe that the complete digestion experienced by eating proteins and carbohydrates separately encourages clean and efficient excretion of excess calories. According to the theory, allowing the body’s natural enzymes to function properly breaks down the acids and bases of foods more completely, allowing fuller assimilation of nutrients as the food travels through the intestines. Not only is this believed to be healthier, but it also enables the intestines to separate out excess matter more easily and move it on through, as they say. Since excess matter is stored as fat, dieters hoping for weight loss may see a benefit by practicing food combining at times. Even eating only one meal a week of either starch and vegetables or protein and vegetables may make a difference in how you look and feel.

Since a healthy body seeks its own equilibrium of weight, the most beneficial diet you can feed your body is the one that supplies all of the elements essential for cellular functions. These elements are easy to find in whole, unprocessed foods: grains, produce, nuts and seeds, and lean meats. Stick to whole foods and balanced meals, try to get some exercise, and your weight will fall into place the way you really want it to: slowly, gradually, safely, and permanently.

Here’s a great, balanced meal of whole foods in an easy to prepare one-pot meal.

Divinely Rosemary Chicken with Quinoa

Serves 2

Ingredients
3/4 cup quinoa
1 cup water or broth
1/4 onion, 1″ slices, separated
2 pieces chicken, boned or de-boned, fresh or frozen solid
Salt and pepper, to taste
1 small yellow summer squash, sliced
1 cup broccoli, cut into florets
3-4 mushrooms, sliced thickly
2 sprigs rosemary

Instructions
Preheat oven to 450 degrees. Spray inside of 2-quart cast iron Dutch oven and lid with olive or canola oil.

Rinse quinoa in a strainer and place in pot with water. Smooth out the layer and add onion strips.

Rinse the chicken and place the pieces in the pot. Salt and pepper to taste. Create a layer of squash, lightly season with salt and pepper, and drop broccoli in on top. Arrange mushroom slices and tuck rosemary sprigs into crevices between the foods. Sprinkle lightly with the final salt and pepper.

Cover and bake for 45 minutes. Do not lift the lid before you smell the aroma of a fully-cooked meal escape the oven, and then wait three more minutes before opening the Dutch oven.

Tips
Don’t forget to remove the rosemary sprigs before eating!

This recipe will work in both an enameled cast-iron Dutch oven and one of raw, uncoated cast iron.

Be sure your conventional oven is correctly adjusted and is fully pre-heated to 450 degrees F before putting the meal inside.

Pronounced “keen-wa”, quinoa is one of the only grains that is a complete protein. The staple grain of the Incans, it has a unique, appealing texture. Find it near the rice in your grocery store.

Taking your family down the organic highway can be time consuming – and expensive. Wouldn’t it be nice to apply the 80/20 rule here? It turns out you can. If you buy organic options of just the five items below, you will have gotten the most benefit with the least effort.

1. Milk
2. Potatoes
3. Peanut butter
4. Ketchup
5. Apples

Why? These are the most common kid foods in which the organic version is significantly less toxic than the non-organic option. Many foods, including broccoli, onions, and foods with peels like avocados, bananas and oranges, come to market with much less pesticide residue even when they are not grown organically.

The Blue Lake take on it:
We love this type of thinking. You don’t have time to keep up on every bulletin or develop a 10-page plan for strategic grocery shopping. Thank you, Dr. Alan Greene, the author of Raising Baby Green, for this simple guideline. If you want to read more on this topic, and see some interesting parent responses, visit Tara Parker-Pope’s blog in the New York Times Health section.

January is always a good month to consider changes, and if one of your resolutions is to eat healthier and/or lose weight then you’re like millions of other Americans with the same goals.

The hard part is actually following through.

Here are five easy tips to guide your eating decisions toward a healthy body.

1. Know your fats. Try to eliminate trans-fats; make an effort to reduce your intake of saturated fats; increase your consumption of unsaturated fats.

2. Choose whole grains.

3. Eliminate artificial sweeteners.

4. Switch to sea salt.

5. Eat a varied and colorful diet.

Of course, these tips can really be summed up as: Eat whole foods rather than processed foods!

Not every bite needs to conform to this rule, but the more that do, the better you’ll look and feel.

Here’s a recipe to get you started on the right path toward a goal of healthy eating.

Honey and Spice Pork

Serves 4

Ingredients

• 1 – 1 1/2 lb. pork tenderloin (Look for boneless center-cut loin pork, 1/2″ thick. Or substitute turkey tenderloin or boneless salmon steaks for the pork.)
• sea salt and pepper, to taste
• 1/2 cup honey
• 6 Tbsp. Dijon or Cajun style mustard
• 1 tsp. ginger, ground
• 1 tsp. cinnamon, ground
• 1/2 tsp. cloves, ground
• 10-16 small potatoes, new or creamer, scrubbed
• 4 carrots, sliced in rounds
• 30-40 green beans, trimmed

Instructions
Preheat oven to 450 degrees F. Spray inside of 3.5 or 4-quart cast iron Dutch oven and lid with canola oil.

Place pork in pot. Lightly salt and pepper. In a small bowl, mix together honey, mustard, ginger, cinnamon and cloves. Pour over pork. Slice each potato in half and add to pot. Sprinkle carrots and green beans over potatoes.

Cover and bake for 48 minutes, or until the aroma wafts from the oven.

Notes
Pork fans will enjoy the sweet and spicy flavor of this meal. Together with the potatoes, carrots and green beans, you’ll have a flavorful, well-rounded dinner loaded with nutrients and low in saturated fat.

Dear Kymythy: Do you have a good replacement for soda pop?

Great idea! The average American drinks about 56 gallons of soda every year! When you consume even just one soda, you’re ingesting approximately 10 teaspoons of refined sugar and 50 milligrams of caffeine, along with artificial food colors and other chemicals. What you’re not getting is any nutritional value.

There’s a strong link between soda consumption and many health problems including obesity, tooth decay, behavioral disorders, diabetes, and bone loss. And the connection between soda consumption and childhood obesity is so strong that a few schools are now beginning to remove the vending machines from school grounds. Hurray!

Diet sodas may be even more dangerous to your health: The artificial sweetener most of them contain, aspartame, may be linked to more than 92 negative health problems including seizures, brain tumors, and birth and vision defects. Furthermore, when these diet sodas are stored for long periods or kept in a warm environment, the aspartame changes to methanol and then formaldehyde.

The newer sweetener Splenda, a chlorinated sucrose derivative, has no long-term safety research for humans; however animal studies may link it to shrunken thymus glands, enlarged liver and kidneys, reduced growth rate, decreased red blood cell counts, aborted pregnancy and other health problems. And the most ironic thing of all is that diet sodas may actually increase your appetite and contribute to obesity according to some studies!

Here’s an extremely simple and tasty recipe that provides a tasty alternative to soda: Simply blend sparkling mineral water (buy the type that’s naturally sparkling and hasn’t had carbon dioxide added to it) with your favorite no-sugar-added fruit juice. Viola! A delicious soda that tastes good, won’t break the bank, and won’t break your body!

When I say “Inflammation,” thoughts of painful joints, muscles, swelling and loss of mobility probably comes to mind. But did you know that recent research shows that chronic inflammation in your body can lead to serious disease such as diabetes, heart disease, some cancers and Alzheimer’s disease, to name just a few?

The amount of inflammation in our body varies and is dependent on may circumstances like activity level, amount of sleep or stress in our lives and even the foods we eat. Now what you have to realize is that these factors are all accumulative and as the levels increase, the risk for disease increases.

Now, early in life these levels can be so low that you would not even know that you have any inflammation in your body and that is because our bodies do a fair job at controlling the inflammation at least for a while. Then, one day you wake up and you are in your 40s and something is just not right. The fear sets in and you think to yourself what did I do, what did I do wrong or what can I do right now to help myself.

The first step is to get your C-Reactive Protein levels tested. You will need to ask your doctor for the test and may even have to demand to have the test done. All it takes is a blood sample and the doctor or registered dietician will evaluate the test to help you formulate a care plan because our diets can play a large part in achieving optimal health.

If you have pain from inflammation you may choose to take the traditional “medical” path for inflammation such as, Non-steroidal anti-inflammatory drugs (NSAID’s), steroids and even joint replacement surgery in severe cases. The good news is that there are more natural ways to fight inflammation, and they do not have the undesirable side effects caused by many typical medical treatments.

What You Eat Makes All The Difference
The food we eat is a critical piece of the puzzle when it comes to controlling inflammation. The average American diet consists of high fat, high sugar, loads of red meat and a frightening amount of processed foods. These are all likely to increase inflammation, not to mention contributing to obesity, yet another high-inflammatory culprit. By switching to an Anti-Inflammatory Diet plan made up of healthy, whole foods, you can actually decrease inflammation and in turn ease the pain and discomfort associated with it.

The first step is to avoid processed foods, foods high in sugar and junk food whenever possible. Instead choose fresh, whole foods including anti-inflammatory varieties like lean proteins, fruits and vegetables. But choose carefully, in fact even some vegetables and pre-packaged “health” foods can work against you. Use this quick list of the best and worst foods in controlling inflammation:

Anti-inflammatory foods
Atlantic Salmon- (wild)
Fresh whole fruits, vegetables
Bright multi-colored vegetables
Green tea
Water
Olive oil
Lean poultry
Nuts, legumes and seeds
Dark green leafy vegetables
Old fashioned oatmeal
Spices, especially Turmeric and Ginger

Pro-inflammatory foods
Sugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream
Cheddar Cheeses
Snack Foods
Oils such as vegetable and corn
Soda, caffeine and alcohol

In addition to these dietary changes it is also recommended that you:

• Maintain a healthy weight – There is no question that “eating healthy” is not easy now days, either at home or at a restaurant. But you must at least start to do these three things. Decrease your sugars, Decrease your hydrogenated oils and increase your daily intake of fiber to 35 grams. That is a ton of fiber but just try, you may hit it, you may not. The point is to try.

• Get better sleep – 7 to 9 hours is mandatory for optimal health and the one thing that most people do not know it that quality sleep is the key to controlling systemic inflammation.

• Relax more often to lower stress levels – Find time for yourself, morning, noon and night and focus on your breathing. Clear the clutter in your mind, learn to stay focused on the most important tasks in your life.

• Exercise on a regular basis – Everyone always asks me what it is the best exercise to do and all I can say is do something you like to do. If you can tolerate it, shoot for 15 to 20 minutes 3 times a week.

• Demand to have you CRP levels tested – This simple blood test is the best indicator of the level of systemic inflammation in your body. It is recommended that you have the levels evaluated by a certified health care provider to take the most appropriate action for you and your condition.

About the author: Fitness expert and best-selling author, Jesse Cannone, CFT, is the co-founder of www.losethebackpain.com.

It’s not your fault you fell off your diet. Your excuse is “I just love to eat!” Of course you do. And because food is such an important part of life, you are entitled to love it. But like any amorous relationship, if your lover is causing you pain, it may be time to re-evaluate the picture.

The truth is you don’t have to stop loving food in order to manage your weight. You just need to alter the ways you view it. Start by making a list of the foods you generally find irresistible. Evaluate the damage level from each of these foods in relation to your weight-loss goals. Then, instead of assuming you have to stop enjoying all of your favorites, consider how you can budget them into your life.

Smaller amounts, less often

Narrow your list down to the foods you love most, then plan them into your life by applying the principle of smaller amounts, less often. Suppose you typically eat a large bowl of ice cream every night. In your budget plan, you might decrease the amount to one-half cup or a small cone at the ice cream shop. Once you’ve set the amount, determine how often you will eat ice cream, perhaps having it every Friday instead of nightly.

Use this same approach with your favorite wines, chocolate-chip cookies or fried clams. Once you budget a special food such as ice cream into your diet, you can look forward to it all week. And because you know you get to have it eventually, you won’t be as likely to crave it the rest of the time.

Savoring

Have you ever eaten a candy bar, then wondered where it went? Or looked down at your plate and had no memory of eating your meal? It’s not that you didn’t enjoy the food, you just don’t remember the experience of eating it.

To break this habit of unconscious eating, practice slowing down and savoring your food. With this technique, you eat a very small amount of food while paying full attention to how it tastes and feels in your mouth. Force yourself to take tiny bites, about the size of a fourth of a teaspoon, and pay total attention to all the details of flavor, texture and even the temperature of the food.

With each bite, allow yourself to feel contented and satisfied by the tastes as well as the sensations of eating. Next time you eat a fabulous dessert such as chocolate mousse cake, savor it and notice every detail.

First two bites

You may not realize it, but the first two bites of any food have the most flavor. If you keep eating after that, you’re just “feeding.” Of course, if you’re physically hungry, eating more of the food serves a purpose. But if you’re wanting to appreciate the flavor, no matter how much you eat, the taste won’t get any more wonderful than those first two bites.

Instead of taking in all those calories, why not take advantage of the way your taste buds actually work? With any food you love, eat those first bites slowly, noticing details such as the cinnamon in the apple pie or the soft caramel swirl in the cheesecake. Close your eyes and let yourself delight in the taste. Eventually, you can actually train yourself to LOVE those first two bites, then stop and let the rest go.

A test for love

With all those foods you LOVE, here’s a way to decide whether you might be fooling yourself into thinking they’re a perfect match for your taste buds. For this exercise, choose a tempting food such as a restaurant entree or a decadent dessert. Take a small bite of food, then evaluate it based on each of these criteria.

• Flavor: How does it taste? Is it exquisite? Wonderful? Just fair?

• Temperature: Is the temperature perfect for that type of food? Or is the hot entree only lukewarm or food that’s best served icy cold actually closer to room temperature?

• The texture: Is the chocolate-layer cake moist? The grilled steak tender? The garlic mashed potatoes smooth and creamy? Or is the cake dry, the steak overcooked and the potatoes grainy and bland?

• Does it match what you wanted? Take another bite, then decide whether this food meets your expectations. Is it truly awesome, or do you feel disappointed with it?

• Is it worth it? If you decide the food is absolutely perfect, feel free to keep eating and LOVE the food. But if you realize it doesn’t taste very good, STOP! Never waste your diet budget on mediocre food. And don’t keep eating, hoping the food will get better, because it never does.

Linda Spangle, RN, MA, is a weight-loss coach specializing in emotional eating, and the author of 100 Days of Weight Loss, a book of daily lessons that helps people stay committed to their diet and exercise plans. Her website is www.weightlossjoy.com

According to the CDC, “Since the mid-seventies, the prevalence of overweight and obesity has increased sharply for both adults and children. Data from two NHANES surveys show that among adults aged 20–74 years the prevalence of obesity increased from 15.0% (in the 1976–1980 survey) to 32.9% (in the 2003–2004 survey).” http://www.cdc.gov/nccdphp/dnpa/obesity/index.htm. Coincidentally in the same time span our homes have gotten much bigger, our families much smaller, and yet we have so much stuff that we have to rent storage units miles away from our homes. The storage facilities were all but unknown in the 1970’s and now they are one of the fastest growing industries because our closets, attics, basements, and garages are completely packed with stuff.

Why do we have too much clutter? Why do we eat so much? The answer can be simple, because we can. But I would suggest that there is more to the problem then what is on the surface. Clutter is often a symptom of loss of control and perfectionism. This may sound a bit contradictory, but it isn’t. Perfectionism can often lead to inability to start a project for fear of not being able to complete it successfully. There are many people that I have worked with who struggled with this problem. Often times those who have serious clutter issues are not lazy, as some would think, rather they are so concerned about de-cluttering the right way that they don’t start. The fear of throwing out something that might be needed someday can paralyze them from getting rid of anything. The battle of the bulge is so similar. So often people will fear they cannot succeed at losing weight and this will keep them from trying (or when they sense failure… they will quit).

So, can clutter make you fat? I can guarantee you that it won’t help the situation. Living an organized simple life will help you achieve your goals. If losing weight is a goal of yours, getting organized can help. Here’s how:

1. Time management –“ I don’t have time to exercise.” A big misconception of organized people is that they have too much time on their hands. The reality is that organized people make more time. 30 minutes 3 times a week can make a huge difference in your waist.

2. Meal planning – “I don’t know what to make for supper.” When you plan ahead your menus you can make sure that you have good healthy food in the refrigerator so you will not be indulging on fast food.

3. Goal planning – “I don’t know how to start.” Just like de-cluttering, you simply need a plan. If you would like to lose 50 pounds, start by creating smaller goals and then tasks to achieve those goals.

Example: (these are just examples, please ask your Dr. for a detailed plan)

Ultimate goal: 50 pounds lost by 2008

Memorial Day goal: loss of 5 pounds

Tasks needed to complete this:

Plan meals with nutritionist

Exercise 3 times a week 30 minutes

Drink 8 glasses water a day

Supervision by Physician

Etc.

4. Stop the blame guilt. This is usually my first advice that I give to those who are starting on their new life to become clutter controlled. You cannot change yesterday…it is done. You cannot create a different upbringing, genetic make-up, and you cannot control choices that you made in the past. However, it is in your complete control to change your future.

5. It is not about perfection. Clutter and food are both used to fill the voids that we feel in ourselves. We see what others have and we compare our reality to that fantasy. Everybody is different and their circumstances are different as well. Aim to do the best you can with what you have been given. That is all anyone should ever expect from themselves.

What is the payoff? Why can’t so many of us just let go? Clutter, much like fat, is insulation to some. Clutter protects from the outside world. You can blame the clutter for lack of friendships because you can’t invite anyone over, without ever having to take the risk of rejection. In addition, clutter keeps you stuck so you don’t have to face future plans. Often times, the payoff of obesity can be appealing as well.

This is the year to take control back. Start small achieving little tasks along the way. Ask for help from those you love and accept help that is offered. Don’t allow the voices in your head to tell you that you are unable to achieve success. Living a life of simplicity and fulfillment cannot be found in the grocery store or mall. It cannot be something that you can purchase or you can eat. It is the knowledge that you are living your life as a reflection of your priorities.

Betsy

Many people believe that if they give their children food that is less heavy in calories, they will snack more later, and so eventually take in those calories regardless. A study by the Obesity Society reported that is not true. For one week, a group of kids was given breakfast, lunch, dinner and snacks, and the next week, they received the same menu and portions, with lower calorie substitutes for milk, fruit and pasta sauces. As long as the volume of food stayed the same, the children were no more likely to snack during the week of eating fewer calories than during the high calorie week.

The Blue Lake take on it:
We are reminded of the old phrase used to describe “hearty” food: It really sticks to the ribs. Well, it seems it really just sticks to the stomach! If your child has any issues with weight, you would be doing him or her a big favor by trying some of the substitutions that worked in this study. And don’t do it secretly – kids are capable of learning with you about what works to keep weight off.

Mealtime Matters – Goal #1: Nutrition – Watching What We Put Into Our Bodies

Last week, we discussed weight management and physical activity. This week, let’s talk about what we put into our bodies . . .

In 2005 the USDA revised the Food Guide Pyramid, now there are 12 instead of one. Since this country is a patchwork of people of different ages, body makeup, and activity levels, they have revised the pyramid. Now, there is a pyramid for each person, because we don’t always need the same amounts of food. But what we do need are the same types of food.

So, find yours and get started on the right path: My Pyramid

Grains and Breads: At least half of your portions should be whole grains. Whole grains provide more fiber and nutrients such as carbohydrates and B vitamins than refined flour. Examples include: brown rice, bulgur, graham flour, oatmeal, rye, barley, and whole wheat. Whole grains also help you feel fuller sooner.

Vegetables and Fruits: Choose a variety of fruits and vegetables each day. The more variety, the more vitamins and minerals you will get. Fruits and veggies are rich in nutrients and especially vitamins A and C. They also provide an excellent source of carbohydrates and fiber. In order to preserve the most nutrients and vitamins, serve raw or fresh as when possible. Cooking with great amounts of water leeches out nutrients, so if veggies need to be cooked, steam instead.

Lean Meats, Poultry, and Protein: Even though these items can contain small or moderate amounts of fat, you should include protein in your diet to aid your body in repairing itself.

Dairy Products: A great source of calcium and other nutrients that aid bone growth and muscular health. Get as much lowfat dairy into your diet as possible.

Two popular marketing campaigns have highlighted dairy products lately. To see great weight loss tips with milk see 24 Ounces in 24 Hours. And, view other health benefits of milk and its products at Got Milk?

Oils and Fats: Adult fat intake should not exceed 30% of your calorie intake for the day or if you are looking for a number, no more than 67 grams.

Saturated fat raises cholesterol and can be found in cheese, whole milk, butter, ice cream, skin an fats of meats, palm oil, and coconut oil, just to name a few. Dietary cholesterol raises blood cholesterol and can be found in liver, organ meats, egg yolks, dairy fats, and many processed foods. Unsaturated fats do not raise your blood cholesterol and can be found in most vegetable oils (olive, canola, sunflower, peanut, soybean, corn, cottonseed) nuts, olives, avocadoes, and fish.

Sugar: Sugars promote tooth decay and it is not necessary for life. (Although some of us feel like we can’t live without it). The number one source in America: carbonated beverages. Products high in sugar are usually high in fat and calories.

Salt: Prepare foods with the least amount of salt possible. It is found mainly in processed foods. Salt intake is linked to high blood pressure. Some alternatives: leave it off the table, use herbs and other flavorings, and learn to appreciate the natural flavors of foods.

Well, this ends our brief overview of nutrition. Hopefully, I have piqued your interest. In the next few weeks, we will talk about how to implement this information into your meal planning efforts.

~Emily (Next time — Satisfying Meals)

How can you incorporate nutrition into your family’s lifestyle in a budget-conscious, and well-rounded way without enrolling in a college nutrition course? Glad you asked. The next couple weeks we will be scratching the surface of nutrition so that you can have the basics in hand.

Nutrition is not all about food. The foundation is a healthy lifestyle, which begins with fitness and weight management. This doesn’t mean that everybody out there has to run a marathon, although that is a great goal.

Step 1: Evaluate your body weight.

Remember that there are different methods for adults and children. Be sure to follow your pediatrician’s advice regarding your child’s weight. But, for adults, there is a quick algebraic equation that you can follow to derive your BMI (body mass index: or the statistical measure of the weight of a person scaled according to height). For you braniacs –

weight (in lbs.)

——————— x 703

height (in inches)²

healthy = 18.5 – 25

overweight = 25-30

obese = 30+

or – check out this link to the National Health Institutes and let their calculator do the work.

So, how did you do? Don’t worry, no polls in this column.

Other factors such as family history can influence your overall health, so be sure to have some sort of medical history in your files at home. And remember that sedentary lifestyles increase health risks and excess weight contributes to high blood pressure, heart disease, and some types of cancer.

Step 2: Manage your weight

Genes can sometimes influence weight gain. But what influences weight gain the most is the balance of calories and physical activity. If you do need to lose weight, do it gradually and safely, maximum weight loss should not exceed ½ – 2 pounds per week. It is never healthy to sacrifice your life for the “perfect” weight. You only have one body and one chance to keep it healthy. Please consult your doctor before trying anything drastic.

Step 3: Be physically active each day.

Activity should be part of your regular routine each day, just as brushing your teeth and sleeping. Make sure you choose a reasonable new activity and maintain it. You should aim to get 30 minutes of moderate physical activity 3 times per week. For some good tips on increasing physical activities, see the American Academy of Family Physicians.

Activity reduces the risk of developing or dying of heart disease. Aerobic activity (that which speeds up your breathing and heart rate) improves your cardiovascular fitness. Strength training and flexibility helps build and maintain your bones. Exercise is a means of expending calories that YOU control. The more you exercise, the more calories your body needs (within reason).

And, just some food for thought: 1 brownie = 400 calories; 1 mile = 100 calories

So, let’s get moving,

~Emily

Ingredients:

* 4 salmon filets (6 oz each)
* 1/3 cup reduced fat tomato and basil feta
* pinch of salt
* 2T olive oil
* 8 Kalmata olives (optional for garnish)

Preheat broiler. Line broiler pan with aluminum foil. Coat salmon filets with olive oil and lightly sprinkle salt on both sides of the filets. Broil filets on one side for 3 minutes, then remove the pan from the oven. Turn the filets over. Top the salmon filets with the feta and broil another 3 minutes until done (may take longer for filets thicker than one inch). Garnish with olives, serve hot and enjoy.