Boosting Your Metabolism!

The word "metabolism" is very eye-catching these days. It's an important part of weight loss and weight maintenance as you age. However, I don't want to give people a free pass with using this word. If you find yourself saying, "Oh, I'm just gaining weight because I have a slow metabolism," re-assess your routine. There are changes you can make to increase your metabolism. 

Remember that metabolism is the process by which energy becomes available in the body, or the rate at which your body burns calories. It can be decreased with age, decreased lean muscle mass, or eating few, large meals throughout the day (as opposed to smaller, more frequent meals).

So, how can you increase your metabolism?

     1. Change up your workout routine. You body is smart and it can adjust to your routine faster than you would think! Add a new activity or increase the intensity often!

     2. Add resistance training to your routine. The more lean muscle mass you have, the faster your metabolism will be. You don't have to go and do 200lb. chest presses to achieve this. Lighter resistance with higher reps will do the trick!

     3. EAT! Decreasing your calorie intake too much can backfire on you. If your body perceives that it is starving, it will start storing calories like crazy!

     4. Eat breakfast! Starting your digestive system off right in the morning will help wake up your metabolism.

     5. Eat smaller more frequent meals. 3 meals and 2-3 snacks a day should do the trick! Click here for more details on this tip!

     6. Think protein. Including protein in all your meals and snacks will help you regulate your blood sugar and keep you feeling fuller, longer!

So, get out there and burn some calories!!

Thank you, Sherri, for the topic suggestion today!!



My sister, Sherri and her husband, Dennis!



D-lightful!

Looking to shake your breakfast up? Well, my sister, Kristin, has a suggestion for you!

Jimmy Dean D-lights! There are 6 Jimmy Dean D-light options to choose from - Kristin swears by the...

Turkey Sausage Whole Grain Bagel

260 Calories
8g Fat
31g Carbohydrate
4g Fiber
18g Protein

4% Vitamin A
2% Vitamin C
20% Calcium
10% Iron

Throw in a piece of fruit and you are set!

Check out the other 5 D-light options here.

Reminder: These products are considered "processed." They are a great thing to add to your breakfast rotation, but don't make it an everyday thing - variety is the key to healthy eating!!!

Enjoy!! 

Thanks for the tip, Kristin:)

Sleeping Away the Pounds

You might have heard that sleep is connected to body weight before, but is it true? And if so, how are they connected? There is obviously several different opinions, but it is hard to dispute the fact that getting an adequate amount of sleep is associated with having a more ideal body weight.

Sleep messes with all sorts of things...mainly hormones. And, guess what, your appetite is ran by hormones - 2 in particular: leptin and ghrelin. They work in a "checks & balances" system that helps control your hunger and feeling of fullness. (The way I remember which one is which is when I see the word "ghrelin" I think gremlin and that is what I act like when I'm hungry:)

It has been found that when you don't get enough sleep, your leptin levels are decreased, meaning you feel less satisfied, and your ghrelin levels increase, stimulating appetite.

If this becomes a continuous cycle....imagine how that could affect your weight!

A study recently conducted at Stanford in partnership with University of Wisconsin uncovered a correlation that can't be ignored. They had over 1,000 volunteers. They reported how many hours they slept a night and then their leptin and ghrelin levels were measured along with their weight. What do you think they found?

Those who slept less than 8 hours a night had lower levels of leptin, higher levels of ghrelin, and higher levels of body fat. Even more astonishing, there was a direct correlation between hours slept and body weight, meaning those who slept the least were the heaviest.

What you should take from this is that you can't lose! Even if this connection turns out to be due to some viral infection, for now, it's probably a good idea to get an extra hour of shut eye! If you are going to the trouble in all other areas of your life to achieve or maintain a healthy weight, why not just try getting in bed a few minutes earlier?!!

Happy sleeping!!

SOURCES: David Rapoport, MD, associate professor and director of the Sleep Medicine Program, NYU School of Medicine, New York City. Michael Breus, PhD, Atlanta School of Sleep Medicine; clinical director of The Sleep Disorder Centers of Southeastern Lung Care, Atlanta. Dominic Roca, MD, director of the Connecticut Center for Sleep Medicine, Stamford Hospital. Annals of Internal Medicine, 2004; vol 141: pp 846-850. PLOS Medicine, December 2004; vol 1. Journal of Clinical Endocrinology and Metabolism; vol 89: pp 5762-5771. American Journal of Physiology -- Heart and Circulatory Physiology, July 2000; vol 279: pp H234-H237.

Earth Day, 2011

Happy Earth Day, 2011!!

Our food is one of the most organic relationships we have with our earth. We obviously depend on the earth for everything, but one of our main concerns right now is oil. (I know the gas prices are killing my wallet.)

This source of energy affects EVERYTHING, especially the price of our food. The amount of fuel that it takes to get your food from the farm (or factory:) to your table is crazy. So, for this earth day, try and focus on ways that you can decrease the "food-miles" your food must travel to get to your plate.

The best way to do this is to buy local. By visiting farmers markets or growing a few things in your own back yard, you can really make a difference. Try to buy local meat once a month, or if you are feeling really earth friendly, once a week!

Check her for Louisville, Kentucky 2011 Farmers Markets!

TGIF!!!

Turning Milk into Soda

Flavored milk has been America's way of increasing milk consumption for kids for years. Chocolate and strawberry milk have taken over the market! Yes, it might be increasing milk consumption, but at what cost?

Unfortunately, in order to flavor these milks, you have to add an obscene amount of sugar to them. Let's make a comparison.





Per 8 oz serving:

1% Regular Milk = 12g sugar
1% Chocolate milk = 26g sugar
Regular Soda = 27g sugar

So, we had to turn our milk into soda before our kids would drink it?

Here is a video from Jamie Oliver's Food Revolution where he demonstrates how much sugar we are pumping into our kids through the use of flavored milk. A little dramatic, but you'll get the picture.

http://www.youtube.com/watch?v=ennInSbIqXw

Moral of the story: Say NO to flavored milk in our school systems!!!

Pre-package it yourself!!

I went to a friend's house the other day and saw this on the counter!

I asked what they were for, and she replied, "lunch!" She buys the larger bag of Baked Doritos and before she eats them, she places them in their own individual baggies! This way she always knows she is getting the right portion and it's cheaper than buying the pre-packed individual bags!!

Thanks, Lauren, for this great idea!!

Food Words for Thought

With the media out there skewing the food jargon that is used to describe the foods we chose to eat, simplicity is needed. The words that are thrown around...preservative, processed, additives. These words all mean something, but they are not as complicated as you would think! Here is a simplified list of what these words really mean. This was taken from a children's book  "Why Shouldn't I Eat Junk Food." This book is all about food - what's good for you, what's bad for your and why. This list was found towards the back and I thought it was important to share.

Keep it simple!

• Additive: a natural or artificial chemical added to food
• Fairtrade: Fairtrade products ensure that farmers are paid fairly for their produce
• Food miles: the distance food travels from the farm where it was grown to your plate
• Genetically modified (GM): used to describe plants that have had their genes changed to grow in a different way
• Hydrogenated fats: an unnatural fat produced when making processed food
• Organic: grown or reared in the most natural way possible
• Preservatives: additives that make food last for longer
• Processed food: food made or put together in a factory

Real Housewives of Jefferson County

Due to the prestige of this blog, I thought I needed a few more experts to get involved. I have recruited several of the most world renowned nutrition experts in the country. Upon being asked to complete the sentence....Nutrition is.....the following quotes were submitted via a confidential, password protected site you may have heard of....gmail. Please enjoy.

NOTE: I do not know these woman in ANY capacity what-so-ever. I definitely don't email with them daily. I for sure never lived with any of them in collage....or still do. There is no way that I got detention with one of them in first grade due to a lunchroom incident I'd rather not discuss. So, as I said....strangers.

Nutrition is... ..what I focus on right  before bikini season starts?! ;) - Clare B.

Nutrition is.....drinking a 12 pack of Mich Ultra instead of Bud Light... solo.
Nutrition is..... me trying to eat healthy Monday - Friday so I can look thin on on the weekends!! ;) - Tracy F.

Nutrition is..... balance. You may have only a small amount of ranch to dip your cheese sticks in.  :) - Lauren B.

Nutrition is ..... drinking red wine and eating dark chocolate ... portion controlled on both accounts, obviously :) - Erin S.

Nutrition is..... like cute clothes and good wine - crucial!! - Kelly C.

Nutrition is.....being healthy for the things you love most in life ... including your favorite pair of skinny jeans!
Nutrition is.....choosing to get the Naked Queso Burrito from Qdoba (and almost eating the entire thing) in lieu of getting the regular Queso Burritio from Qdoba (and almost eating the entire thing)!  - Jenny B.

Nutrition is.....always telling myself "food will never taste as good as thin feels!!" - Katalin F.

Nutrition is .....explaining to "Friend A" why "Friend B" is annoyed that you ate a few chips out of her pre-portioned snack bags. If "Friend B" is taking the time to practice portion control, there isn't any room for you to steal a few bites!
"Lay off me! I'm starving." - Chris Farley, SNL - Lauren H.

Nutrition is ..... never sharing your french fries. (kidding...but seriously...) Nutrition is ..... eating only half a box of Thin Mints, and sharing the rest with your friends! - Betsy B.








Thank you to the experts for their clarity of mind. We all appreciate it and feel a little smarter on this lovely Friday:)

Erin's Big City Chicken Sausage Pasta

This is my friend, Erin, and I am going to use her as an example today!! This is a girl who went through all of college eating only chips and salsa and Healthy Choice pizzas. Literally, that's all she ate. I used to cringe as she salted each individual chip before eating it. (Not the pillar of health at that point - sorry, Erin:) My point is, that if Erin can improve her eating habits, anyone can!

Recently, my homebody friend from Kentucky has turned into a big city girl moving to downtown Boston! Apparently, this move has improved her eating habits substantially! Here is a recipe from the big city - fresh from Erin's kitchen.Thanks, Erin. Can't wait to try this!!!

Erin's Big City Chicken Sausage Pasta

Ingredients:


Tortellini - store bought in a package that you drop in boiling water. I got the generic brand at the grocery for $2.99 ... the package comes with two servings of pasta (each serving was a cup). I got the tri-colored, but they had whole wheat available ... the calories in the tri-colored were only 10 more per serving. I went with the that option because I don't like whole wheat pasta very much:)

Chicken Sausage - one Al Fresco sundried tomato chicken sausage link, sliced into pieces.

Your favorite marinara sauce

Parmesan cheese (grated or shredded)

Olive oil or light cooking spray

Directions:

Start with the pasta as the sausage is already pre-cooked. Drop in boiling water and following simple directions on package. Use a very small amount of olive oil or light cooking spray to grease the frying pan and drop the sausage slices in, flipping pretty quickly.... they don't take but 1-2 minutes. Heat just enough marinara sauce to cover the bottom of the bowl you'll be eating with. Could always use more, but I just like a little and it saves on calories. Drain the pasta and mix in with the marinara. Put the sausage on top and mix in.
Sprinkle with a bit of Parmesan cheese and salt and pepper to taste.

Skinny Girl Margarita

You might have heard of Bethanny Frankel from Real Housewives of New York City, but did you know that she was originally a natural foods chef? I didn't - I just thought she was a bat=$hit crazy lady making a bad name for her fellow brunettes.

But, I now have a new found respect for her (after my friend forced me to watch an episode of Bethanny Ever After.) I was mesmerized by her razor sharp collar bones and impressed by her business selling a low calorie alcoholic beverage called Skinny Girl Margarita!

The margarita, a traditionally calorie packed beverage, was due for a face lift. I haven't completed any product testing:), so I can't vouch for it's deliciousness, but it's been selling like crazy so it can't be that bad!

At 100 calories/4 oz (vs. the traditional more than 500 calories/4 oz), this is a beverage bargain. Visit the website for more info or to find a store near you that carries Skinny Girl!

Tonight would be a great night for a fiesta!!

Ronald is a litter bug!

You know you have asked yourself this very same question. Why is it that whenever you see litter on the side of the road, it's from McDonald's? I don't get it!

What gives people the impulsion after downing a McChicken and fries to hurl their paper products out the window? Is the guilt from the bag sitting there? Can they not handle the heavenly smell that can only come from a batch of America's favorite fries? WHAT?!!

Why can't they wait until they get to their next destination to put their trash into a garbage can like every other NORMAL person? Have you ever seen it happen in real life? I have, and I laid on my horn like you wouldn't believe. I actually flipped them the bird. (which is never a smart thing to do in any situation - especially in the neighborhood I happened to be in that day....but I couldn't help it!!!) How trashy can you be? Although, some may argue that my actions weren't exactly lady like.

I have more respect for a freakin' hooker....at least she cleans up after herself! For your convenience, here is a list of steps you can copy down and put in your car to better prepare yourself for your next McDonald's trip.

Steps to throwing your McDonald's trash away:
1. Wait to get back to your trailer
2. Move the 12 pack of Busch heavies blocking your kitchen cabinet
3. Open kitchen cabinet to expose garbage can
4. Place contents inside....done.

If you ever see this atrocity happen, I encourage you to give them the horn bird (explained above). It's a double whammy, that in this case, is somewhat appropriate.

Here are some pics taken over the weekend by my house....in 2 different places along my walk. WTF?

Photography courtesy of F.C. Wiedmar

Happy Monday. 

Heavy.

Chad showing off his old shorts!

If you like the Biggest Loser, you will LOVE this show 10Xs more! Imagine watching a Biggest Loser's entire journey in one hour!!

Within the hour you watch one or more individual's weight loss/personal journey - most losing more than 100lbs. It is A-mazing!!!

The first season aired on A&E and the season finale was on last night, so you'll have to catch episodes on A&E's website.

Check out Heavy's page here.

Beware, though. You will be hooked!!!

Pretzels:(

Pretzels have always been a go-to for those trying to "eat healthier." They're not fried, they're not covered in butter, they're not doused in cheese, so what could be so bad? Well, nothing is bad, but nothing is good either.

For being such a renowned go-to health snack, there is really nothing healthy about them. Pretzels are basically condensed sticks or twists of white bread. 1 oz is considered a serving, and with an average of 100 calories per oz, a serving of pretzels is basically like eating an average slice of white bread.

If you are looking to increase the health of your snacks, think "nutrients." Eat a food that has something inside that your body needs...i.e. protein, fiber, vitamins, minerals! Do pretzels have any of these? Sadly, no.

So, skip the pretzels and find something with a little more fuel!!

I just $hit my pants.

"Excuse me, coming through, can't talk, oh god, MOTHER of harry and sally, oh $hit, MOVE IT!"

That is me about, oh, 9:30am every single morning of my life. That's because I start drinking coffee about 8:30am every single morning of my life.

Those magical little beans send my a runnin' to the nearest (conveniently quiet and empty) bathroom to release whatever the good lord blessed me with the day before. Gross? No. It's completely natural, normal, human. Well, I guess it's sometimes a little gross. Over share? No, because you know you all do it too. Yes, even girls. Boys, get it through your heads. GIRLS POOP!!!!!

But what does my coffee have in it that takes away my choice to poop and adds the element of 'NOW or $hit your pants'?

Well, mostly it's the caffeine. Caffeine is a stimulant meaning that it prompts contractions of the digestive system, including the colon and even the sphincter. (Do I need to explain the sphincter? No? OK. If you are confused, google it). When this process is....spiced up via Starbucks.....your digestive system will move your waste along until....expelled....either neatly in a porcelain bowl or right there in your underoos.....depending on what kind of day you are having.....or how fast you can get to a bathroom.

So, is coffee the answer to constipation? NO!!!!! Coffee/caffeine is also a diuretic....meaning that is expels liquid from your body. This liquid can be sponged out of your stool, making it even dryer and harder to pass.

Coffee does have a lot of health benefits, though. Studies have shown that regular consumption has been linked to lower instances of Alzheimer's, Type 2 Diabetes, and it may even have some anti-cancer effects. But, that info is from Harvard Medical School, so it's probably not true:) JK

Hope you all have a great Friday....have some coffee, fight off some cancer, and try not to $hit your pants!