Ed's Simple Oatmeal

Metabolic Maintenance's CEO, Ed shared this recipe with me. After I tasted it, I thought "This taste healthy, but yummy." It is such a simple recipe too!

Ed's Simple Oatmeal

Steel Cut Oats (100% Whole Grain Irish Oats)
Chopped Walnuts
Sliced Almonds
Dried or Fresh Blueberries
Organic California Raisins
Vanilla Soy Milk
1-2 ThinStick

Directions: Add 1/4 Cup Steel Cut Oats, Add Hot Water, Stir, Add Chopped Walnuts, Sliced Almonds, and Dried or Fresh Blueberries, Heat in Microwave for 10 seconds, Stir in Vanilla Soy Milk, and ThinStick

Enjoy!



Picture of oats found at: www.divavillage.com/article/id/45938

Stick Together This Holiday Season

If you are one to celebrate the holidays, you know they are just around the corner. You also are aware, more treats then you know what to do with, are heading your way quickly. This holiday season get together with your friends and challenge one another to get fit. We all know how to eat right and exercise but doing it in a group can be motivating and fun! Exchange health tips, recipes, etc. Receive a BMI test, calculate your weight and inches from the start. Keep track through out the challenge to see if you've lost weight, inches, or your BMI changed.

      Challenge Sample:

• Exercise 4x a week/ 1 hr a day  
• 2 days/Cardio 2 days/Strength Training
• Eat a healthy breakfast within 60-90 minutes of waking up each day (ThinStick Shake)
• Eat small dessert only 2x/week (eat one small slice of pie on holiday)
• Consume serving amounts suggested on mypyramid.gov

The Pros to Cardio and Strength Training
http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts


Challenge your friends to be healthy! Add ThinStick to the challenge to help conrol your dessert cravings around the holidays!

Citrus Alert

It is very important that those of you who are currently taking ThinStick, know that it will not work properly if you add ThinStick to any food or drink containing citrus.
Do not add the sticks or the shake to: Lemon, Lime, Grapefruit, Orange, Tangerines, etc.


Citrus picture found at: http://drinkwiththewench.com/?p=1216

A Fresh Morning

Kick off your weekend morning with a mouth-watering smoothie for breakfast! Then take a jog, hike, walk, run, or if the weather isn't permitting you to do so, head off to the gym or do indoor exercises at home!

        Sunny Start Smoothie

             2 bananas - cut

             2 Tbsp. honey

             1 Mango 

             1-2 sticks of ThinStick

           


                                                                       

            Blueberry Blast

            1/2 cup of fresh blueberries

            1/2 banana

            1/2 cup ice

            1 scoop vanilla ThinStick Shake

                                           Be Healthy and You'll Be Happy. 

Trick or Treat?

Mothers often struggle to get their children to eat fruits and vegetables...but mostly vegetables. So how can you overcome this and get them to eat an adequate amount of daily fruits and vegetables each day? My suggestion..trick them with a treat!

"Sweet Green Smoothie"
1/2 cup frozen blueberries
1/2 frozen banana
4 strawberries
1/2 cup peach slices
1 kiwi unpeeled
1 kale leaf
1/4 cup of plain or vanilla yogurt
4 baby carrots
1/2 cup yellow squash
1 tsp flax seed
1 tbsp old fashioned oats
1/2 cup cold water
4 ice cubes

Random ideas:

• Mix carrots, spinach, and zucchini into spaghetti sauce or other sauces
• Finely mince vegetables into hamburger patties or turkey burgers
• Minced vegetables into tuna for sandwhiches
• Put carrots or advocados in smoothies (it's good, trust me!)
• Homemade soups with a lot of vegetables
• Put banana on peanut butter toast for breakfast
• Add spinach to pancakes
• Vegetable Pizza
• Vegetable Omelets

Healthy Eating

*The word "diet" just means eating healthy and lower calorie meals.
By: Mayo Clinic Staff

"Your weight is a balancing act and calories are part of that equation. Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it's calories that count. Weight loss comes down to reducing extra calories from food and beverages and increasing calories burned through physical activity. (ThinStick helps to control your appetite so you can keep your calories under contol. ThinStick completly supports a healthy diet and also regular exercise)

Once you understand that equation, you're ready to set your weight-loss goals and make a plan for reaching them. Remember, you don't have to do it alone. Talk to your doctor, family and friends for support. Also, plan smart: Anticipate how you'll handle situations that challenge your resolve and the inevitable minor setbacks.
If you have serious health problems because of your weight, your doctor may suggest weight-loss surgery or medications for you. In this case, you and your doctor will need to thoroughly discuss the potential benefits and the possible risks.
But don't forget the bottom line: The key to successful weight loss is a commitment to making permanent changes in your diet and exercise habits."

When changing your diet for the better ask yourself if it...

• Includes foods from the major food groups: fruits, vegetables, grains, low-fat dairy products, lean protein sources, nuts and seeds
• Includes proper amounts of nutrients and calories to help you maintain a healthy weight
• Includes foods you like and can easily find in your local grocery store
• Fits your lifestyle and budget

Top Myths About Vitamin D

By: Dr. Jared M. Skowron


1. Myth: Normal activity provides us enough vitamin D from sun exposure.
Truth: Most people do not get enough sunshine to maintain adequate vitamin D levels. Today's indoor culture results in much lower vitamin D production than is required for good health. Sunscree, aging, and obesity also significantly reduce natural absorption of vitamin D.

2. Myth: Supplemented vitamin D in foods is adequate.
Truth: Foods are usually enriched with vitamin D-2, a form that is one-third as effective in the body as D-3. Additionally, studies show that many enriched foods contain much lower levels of vitamin D than stated on the label.

3. Myth: 1,25 (OH) D3 is the best analysis for vitamin D levels.
Truth: 25(OH) D3 has a long half-life and is best analysis of vitamin D levels. It converts to bi-hydroxy forms such as 1,25(OH)D3 which have a short half-life and are not a good measurement.

4. Myth: The reference range for vitamin D levels is accurate.
Truth: The reference range for 25(OH) D3 of 20-100 is sadly inadequate and is resulting in a rise in vitamin D deficiency in this country. Levels less than 25 are disease level. Levels between 25 and 75 are suboptimal. Levels between 75 and 200 are optimal.

5. Myth: Vitamin D supplementation is non-toxic.
Truth: The major consequence of vitamin D toxicity is hypercalcemia, which should be monitored periodically while under therapy. Changes in cardiac rhythms or lithiasis are also common concerns. Vitamin D toxicity normally occurs at >40,000 IU per day. Serum calcium should be monitored monthly. Currently 10,000 IU per day is accepted as a safe upper limit by the NIH.

6. Myth: The recommended Daily Allowance(RDA) for vitamin D is accurate.
Truth: Taking 400 IU, the RDA of vitamin D, will actually lower 25(OH)D3 by approximately 50 nmol/L, and 10,000 IU per day for three months should elevate 25(OH)D3 by 100 nmol/L. People on 1,000 IU per day will elevate their levels by only 10 nmol/L.

7. Myth: Different forms of vitamin D are all the same.
Truth: Vitamin D-3 is the preferred form. D-2 is derived from plant sources and is one-third as effective as D-3.

8. Myth: Vitamin D only treats osteoporosis and rickets.
Truth: In addition to bone density, benefits have been noted in relation to heart problems, immune diseases, blood sugar issues and neurological problems.



THIS ARTICLE WAS CHOSEN BY THE VITAMIN D COUNCIL AS ONE OF THE BEST ARTICLES ON VITAMIN D IN 2008

Frequent Migraines??

The more news and articles I read regarding health, the more I realize that it really all comes down to eating, sleeping, and exercising. All help prevent disease, health conditions and obesity. They can determine your mood and the way you treat those around you. So eat right, sleep the right amount, and exercise daily.

THE HEADACHE-FREE DIET:

• Eliminate tryamine-containing foods known to trigger headaches, such as herring, organ meats, aged cheeses, peanuts and peanut butter, fermented sausages, such as bologna, and pepperoni, chocolate, sauerkraut, and alcoholic beverages.


• Avoid caffeine-containing beverages, misuse of alcohol, and tobacco smoke.


• Eat frequent, small nutrient-packed meals rich in fruits, vegetables, whole grains, legumes, and other "real" foods, and low in fat, and processed foods.


• Limit ice cream, since it can trigger migraines in some people. migraine sufferers also should avoid drinking icy cold beverages, which stimulate the nerve center at the back of the palate that controls blood flow to the head.


• Fasting, or even allowing more than five hours to elapse between meals, can trigger a migraine attack.


• Get regular and adequate sleep.

- Elizabeth Somer, M.A., R.D.

Top 5 Tips to Boosting your Mood with Food

1. Eat breakfast – breakfast increases your body’s metabolic rate by 25 percent. Skipping this morning meal can make you feel tired, sluggish, even cold. The best energy-boosting breakfasts are those that are light, low-fat, and healthful. Mix a little protein, such as yogurt or peanut butter, with carbohydrates such as cereal, toast, or low fat waffles. (Researchers from Reading, UK, report that breakfast helps you feel more upbeat if it consists of mostly grains and fruit).
2. Eat every 4 to 5 hours – after four hours blood sugar levels drop, resulting in fatigue, poor concentration, irritability, and lethargy.
3. Have a low-fat light lunch and a light evening meal, and drink lots of water throughout the day.
4. Snack defensively rather than feed your fatigue – choose nutrient-packed time released carbs, such as whole grain bread sticks, fresh fruit, and crunchy veggies. Your best bet is to combine fruit with another nutrient-filled food, such as yogurt or cereal that delivers a steady stream of carbs and maintains a constant blood sugar level. For example: One whole-grain muffin with raisins and nuts, topped with 1 tablespoon of cashew butter. Serve with 1 cup of fresh pineapple chunks.
5. Take a multi vitamin to fill in the gaps on the days you don’t eat perfectly.

Original Posting: http://theepi-cure.com/2009/07/28/elizabeth-somers-top-5-tips-to-boosting-your-mood-with-food/

Eat Less, Lose Weight

Nutrition Alert
By: Elizabeth Somer, M.A., R.D.

It doesn't matter whether you eat high-carbs, low-fat, high-protein, or moderate net-carbs, people lose weight because they eat less and cut calories, state researchers at Harvard School of of Public Health who studied a variety of diets and how they affect weight loss. More than 800 overweight adults were randomly assigned to one of four diets varying in the amount of carbohydrate, fat, and protein. the diets consisted of similar foods and met the recommendations for heart health. After six months, dieters had lost an average of 13 pounds or about 7% of their initial body weight. Most began to regain the weight after one year. By two years, weight loss was similar in those who followed a diet with 15% protein, 25% protein, 20% fat, or 40% fat (~7.26 pound loss in each). Those people following a 65% carbohydrate diet lost about 6.4 pounds, and those on a 35% carbohydrate diet lost about 7.5 pounds each. Satiety, hunger, satisfaction with the diet, and attendance at group meetings were similar for all diets (attendance was strongly associated with the greatest success at weight loss). Weight loss from all diets improved risk factors for heart disease and diabetes. In short, no one diet was better than another for long-term weight loss. What was critical to success was to eat a heart-healthy diet and cut back on the quantity of food.

To help control quantity of food, add 1 or 2 ThinStick packets to your meal or liquid. Drink ThinStick Shake for breakfast as a meal replacement drink.

Gaming can be healthy???

I have always thought that video games were a waste of time, yet I read an article today on WebMd about how stragedy games help improve the brains memory and cognitive skills. Games such as The Beatles Rock Band (which is appealing to the baby boomers generation) or Wii games, both require physical activity.

In the article Ezriel Kornel, MD said, "Playing certain video games can help improve split-second decision making, hand-eye coordination, and, in some cases, auditory perception."

Here's the trick..."It’s not enough, though, to just pick up a game and play it for a few minutes, Kornel tells WebMD. You have to actually improve at it -- and to improve you have to be learning."
“Anytime the brain is in learning mode,” Kornel says, “there are new synapses forming between the neurons. So you’re creating thousands of connections that can then be applied to other tasks as well.”

So maybe video games aren't so bad after all...if we use them in moderation that is.

To read the entire article go to: http://www.webmd.com/healthy-aging/features/games-to-keep-you-young

After School Easy Dinner Meals!!

Fall is approaching and most people find they are much busier this time of year! It is easy to get in the habit of making dinners that are quick to make yet not always the best for their bodies. Examples would be things such as Macorni and Cheese from the package, peanut butter and jelly sandwiches and Top Ramen. Let's not forget eating healthy should still be one of our top priorities.

When I feel overwhelmed by the many tasks I need to accomplish, I lay out a daily schedule with times for each thing I need to get done and what I would like to do. Try it out and see if your stress level goes down.

Anyways, here is a recipe to try out!

Garlicky spinach tossed with pasta in a ricotta sauce means a healthy meal in no time.
Ingredients
1 6-ounce package fresh baby spinach
8 ounces penne pasta
1 tablespoon olive oil
3 cloves garlic
⅛ red pepper flakes
1 cup ricotta cheese
½ teaspoon salt
¼ teaspoon ground black pepper

Cooking Instructions
Put spinach in colonder through which pasta water will be drained. Cook pasta according to package directions. Reserve ½ cup of pasta water. Drain pasta and leave in colonder with spinach.
In pasta pot heat oil over medium-high heat. Add garlic and red pepper flakes; stir 30 seconds or until fragrant. Pour pasta mixture back into the pot. Stir in ricotta, salt and pepper.
If creamier texture is desired, stir in reserved pasta water.
Make-Ahead
Pasta can be cooked ahead, tossed with oil and kept in the refrigerator for a few days. To make this dish just heat pasta in microwave and toss with the rest of the ingredients.

Make it Faster:
Use fresh rather than dry pasta

Servings per Recipe: 4
Amount Per Serving: ½ cup cooked pasta
Preparation Time: 2 minutes

Cooking Time: About 10 minutes

Ready In: About 15 minutes Servings:

To find 10 other recipes including this one go to: http://recipes.slides.kaboose.com/244-easy-after-school-dinners

Are you a "Carb Craver"?

Craving Carbs: Is it Depression?

By: Kathleen Doheny and Reviewed By: Brunilda Nazario, MD

Does a bad day at the office of a tiff with your spouse send you marching to the cookie jar or the corner bakery?

Or do you find yourself at the vending machine every day precisely and 4 p.m. for some crackers or candy?

If either scenario fits, you're not alone. Many people crave carbohydrates--especially cookies, candy, or ice cream--when they feel upset, depressed, or tired.

"Carb craving is part of daily life," says Judith Wurtman, PhD, a former scientist at Massachusetts Institute of Technolgy and co-author of The Serotonin Power Diet. She and her husband, MIT professor Richard J. Wurtman, have long researched carbohydrates and their link to mood and depression.

...they are convinced that the carbohydrates craving is related to decreases in the feel-good hormone serotonin, which is marked by a decline in mood and concentration.

Learn more about Carbohydrates Cravings at http://www.webmd.com/depression/recognizing-depression-symptoms/craving-carbs

What's Known? What's Debated? Research, Normal or Not? Living with them, Taming Them

One Fish, Two Fish, Red Fish..Salmon Fish!

I have been enjoying a lot of fresh salmon lately and thought, hey why not blog about this healthy fish? There are many sauces available to marinate the salmon too and you can add ThinStick to it..see why ThinStick is so convenient? I have tried it with BBQ sauce and honey mustard . There are also recipes out there using soy sauce. Bake it, grill it, smoke it, broil it, or BBQ it...it all taste yummy! Although the picture on this post has a lemon slice, make sure not to use a lemon marinate if you add ThinStick to your marinate, because ThinStick does not work with citrus. 

Here are some facts from Kaboose.com

Nutrition facts (3 oz.): 150 calories, 6 g fat, 22 g protein
How it boosts mood: Foods high in omega-3s, such as salmon and other fatty fish, have been found to promote feelings of well-being. Studies of people who traditionally eat high amounts of fish, such as those who live in the Mediterranean region, have found that these people have lower rates of depression.
It’s especially important for pregnant women, breastfeeding moms, and children to stick to eating low-mercury fish, such as salmon. Eat up to 12 ounces of lower-mercury fish per week (a salmon steak can equal 4 to 6 oz.); serve smaller portions to kids.
The daily recommendations for food from the meats and beans food group, which includes fish, is the following (make sure to eat a variety of foods from this food group to satisfy daily needs—and don’t get too hung up on exact amounts):
Kids, 2 to 3 years old: 2 oz.
Kids, 4 to 8 years old: 3 to 4 oz.
Kids, 9 to 13 years old: 5 oz.
Girls, ages 14 to 18 years old: 5 oz.
Boys, ages 14 to 18 years old: 6 oz.
Women, ages 19 to 30 years old: 5.5 oz.
Women, ages 31 to 50 years old: 5 oz.
Men, ages 19 to 30 years: 6.5 oz.
Men, ages 31 to 50 years: 6 oz.
Quick-prep ideas: Mix 2 tsp. Dijon mustard and 1 Tbs. of honey. Pour the dressing over one pound of fresh salmon, then broil for 10 to 20 minutes until the center of the fish is opaque or fully cooked.

http://health.slides.kaboose.com/172-feel-good-foods-mood-boosters/3

Refresh Yourself!

Garden Salad, Caesar Salad, Fruit Salad, etc. Whatever type of salad you prefer they can be refreshing and beneficial! I have noticed quite often that women eat more salad than men, why is this? Do men feel that meat is "manly" and salad just...isn't? There is such an opportunity for variety when it comes to salads! You may use different types of lettuce, dressings, vegetables, fruits, nuts, seeds, cheese, etc. Just make sure you are not going overboard with the additions or it may just lose the benefit of being low in calories!

By the way, this does not include dessert salads!! :)

Four reasons why to eat salad:

1. Eat Salads for the Fiber

2. Eat Salads for the Health Benefits of Fruits and Vegetables

3. Eat Salads to Cut Calories and Increase Satisfaction

4. Eat Salads to Get Smart Fats

And remember you can add ThinStick to your salad dressings.

For the entire article please visit:

http://www.webmd.com/food-recipes/features/4-healthy-reasons-eat-salad-today

What do health professionals say about ThinStick???

“As the leading authority in Weight Loss Resistance, I am always looking for natural ways to give my clients an edge over their appetite. ThinStick appeals to me as it is all natural, food based and scientifically founded. More importantly, it works—it really works! I use ThinStick myself everyday and I have been amazed to find that my mid-morning and mid-afternoon hunger pangs have completely vanished. ThinStick is my secret weapon for overcoming weight loss resistance!”
JJ Virgin, Celebrity Health and Nutrition Expert, and the creator of the Weight Loss Resistance Revolution ™.

"Thin stick is the best supplement I have used to decrease patient's hunger I have seen nothing work better to stop night-time snacking. For patients who snack, Thin Stick is the answer. It stops hunger, period. My patients have the hardest time after dinner, sitting in front of the TV, snacking on bad food in the house. Thin Stick STOPS these cravings. Diet and exercise must be used in any weight loss protocol, and Thin Stick must be used for anyone who has snack cravings. If you don't want to be hungry for 4 hours, take a Thin Stick!"

-Jared Skowron, N.D.

See you next year Summer, Hello Fall!

Although Summer isn't technically over and Fall does not start until the 22nd of September..it never feels like Summer anymore when school has started, the days are shorter and the weather turns a bit colder. Guess what though, the tasty food is never over! You can find yummy receipes in every season!

Pumpkin Cranberry Muffins

2 Cups Sugar

2 Eggs

1 T. Vanilla Extract

1 Cup Pumpkin Puree

2/3 Cup Vegetable Oil

2 1/4 Cup Flour

2 tsp Pumpkin Pie Spice

1 tsp Cinnamon

1 tsp Baking Soda

2 Cups Finely Chopped Cranberries

Glaze: 1 1/2 Cups Powdered Sugar & 2-3 T. Milk

Mix all dry ingredients in a medium size bowl.

Combine sugar, eggs, vanilla, pumpkin and vegetable oil in a separate bowl. Beat until combined. Add dry mixture to wet mixture. Fold in cranberries.

*Use non stick spray pans

Cool completely and top with glaze if desired.

Bake at 350 degrees for 25 min or until done. Makes 2 loafs or about 12 muffins.

*May not be the healthiest muffin..but trust me, they are worth the calories! :)

Swine Flu

WebMd is a really great website if you want current information on health. Here below is the link for information on the Swine Flu.

http://www.webmd.com/cold-and-flu/features/swine-flu-10-things-not-to-do

5 Truths about Exercise

Exercise and Weight Loss: 5 Truths
By Miranda Hitti WebMD Feature
Reviewed by Louise Chang, MD

"You've heard it time and again -- to lose weight, you need to exercise and watch your diet, so that your calories burned exceed your calories consumed.
But if you've been working out and your extra pounds won't budge, you may be wondering why that seemingly simple strategy isn't working.
Don't hang up your sneakers and throw in the towel. If you do, you're going to miss out on the biggest weight perk exercise has to offer, experts tell WebMD.
First, you may need a reality check about what to expect from exercise. Here are five truths about exercise and your weight."

1. Exercise is only part of the weight loss story.
2. Exercise is a must for weight maintenance.
3. Food splurges may undo your efforts.
4. Exercise machines may not tell the whole calorie story.
5. One daily workout may not be enough.


READ THE ENTIRE ARTICLE IN DEPTH: http://www.webmd.com/fitness-exercise/features/exercise-and-weight-loss-five-truths

MSG in a Bottle ( From JJ Virgin)

MSG in a Bottle - The Hidden Danger of this Ubiquitous Food Flavoring

"Before you dive face first into your Peking duck, listen up. A recent study out of the University of North Carolina cites what animal studies have hinted at for years: MSG (aka monosodium glutamate) could be a factor in weight gain. The study focused on 750 Chinese men and women, ages 40-59, living in 3 rural villages in north and south China. Those participants who used the highest amounts of MSG had nearly 3 times the incidence of overweight as those who did not use MSG, even when physical activity, total caloric intake, and other possible explanations for body mass differences were taken into account.

We all know of someone who has had a bad reaction to MSG; in fact it's suggested that 25- 30% of all Americans suffer some sort of effect from MSG (e.g., palpitations and migraine headaches), and as many as 30 percent are extra sensitive to it if they consume more than 5 grams at one sitting! Unfortunately, these facts haven't seemed to slow down the food industry one bit. Americans consumed about 1 million pounds of MSG in 1950, and today that number has increased by a factor of 300!

So what exactly is monosodium glutamate? MSG is a flavor enhancer in foods--some believe it may even provide a fifth basic taste sensation (in addition to sweet, sour, salt, and bitter), what the Japanese call "umami" (roughly translated as "tastiness"). It is considered an "excitotoxin," since its action in the body is to excite neurotransmitters (important brain chemicals), causing nerve cells to discharge and also exciting nerves related to taste. The Food and Drug Administration (FDA) describes MSG as "naturally occurring," and has it on the GRAS (generally regarded as safe) list. However, studies have shown that when MSG was ingested by lab rats, the hypothalamic regulation of the appetite was damaged by MSG, causing them to double their intake of food and triple their intake of fluids! Given these studies, as well as the prevalence of side effects reported, no amount of MSG appears to be a safe amount.

Eliminating MSG from the diet is much easier said than done, since there's no list of MSG-safe foods in existence. Start by reading the ingredient list; but understand that there will still be many foods that have MSG hidden inside other ingredients in the list (even products labeled "no MSG added" can still contain these hidden sources). Likely culprits include seasonings, flavor packets that you add to tacos, stews, soups, gravies, roasts, dips, etc., and canned soups and noodle packets. Anything that is expected to have a long shelf life is likely to include MSG in it.

Your best bet is to go organic and make things from scratch. Stick with whole foods that look pretty much the way they do when you pluck them from the ground. Avoid canned, boxed, bottled and frozen ANYTHING. Unless you are packaging your own foods, you have no clue what's in there!"

© 2009 JJ Virgin & Associates, Inc. JJ Virgin, PHD, CNS is a celebrity health and nutrition expert, author, public speaker and media personality. She is internationally recognized as the creator of the Weight Loss Resistance Revolution™ and trains other health care professionals in her program. She is the president of the National Association of Nutrition Professionals, http://www.nanp.org/.If you are frustrated with your body and feel like nothing you are doing is working, take her free quiz "Are You Weight Loss Resistant?" at http://www.jjvirgin.com/ and receive her monthly LEANzine loaded with insider information on fighting fat and getting lean for life!

Please be aware that processed organic food-can in fact contain MSG.

http://www.truthinlabeling.org./