Top Travel Diet Tips:

1. Eat smaller meals more often. This principal is important to follow wherever you are, but while on the road it’s easy to sit down to a large meal as a way to celebrate your vacation or to socialize. Instead, try and space out your food intake to about 5-6 meals or snack per day. You can still enjoy an occasional larger meal. Experts state that if you follow a healthful diet  80-90% of the time you can get the same results as if you did so 100% of the time! Just go easy on your next few meals, and you should be fine.

2. Keep healthy snacks handy. We carry hummus and carrots, peanut or almond butter and celery, fruit, nuts, and such. These healthful snacks can replace much of the processed, salt and calorie-laden chips, pretzels and cookies. Then when you’re ready for a treat, you can still have an ice cream cone and feel good about it. Our favorite is the McDonald’s vanilla cones that under a dollar and contain less than 200 calories.

3. Watch what you drink. Try and stick to water 75% of the time, which goes a long way in keeping you hydrated and also supports your body in its’ fat burning efforts. For the other 25% of the time, coffee, tea, soda  and alcohol have their place, but try and include herbal teas and coffees, organic wine, and natural sodas in this mix, too.

4. Select your menu with some care. You don’t need to be a stickler here, but keep a balance of healthy fruits, veggies and salads at most of your meals. The rule of thumb for restaurant dining is to steer clear of meals that are prepared in sauces like Alfredo, Bearnaise, and such. If you must eat a dish that includes sauce, select items like marinara or pesto, which are lighter.   Also, opt for a baked potato with your entree, and go light on the butter. Whole foods offer better nutrition and less calories as a rule. A nice, light lentil soup can round out any meal.

5. Keep moving! Use vacation as a time to walk more – to museums, stores, recreation areas or anywhere. My husband took a trip to Washington, D.C. awhile back and came home 5 pounds lighter! I was amazed at this because he still indulged in an ice cream every day. He told me the trick was that he walked 5-8 miles a day, touring museums and other attractions. He also followed the other 4 tips here, as well.

When practicing these simple 5 steps, be aware of how you approach food when traveling. Many of us tend to think of vacation as a time to reward ourselves and we end up over stuffing ourselves, which brings us back to those 5-8 pounds. Instead, think of vacation as a time to rejuvenate and connect with the child in you or your higher purpose in life. Then the eating you do will naturally gravitate toward supporting your a more balanced lifestyle.

What the WebMD article basically says is: your body produces hormones that tell you when you’re hungry and tell you when you’re full. One of the most important hormones is called Leptin. When you don’t get a full nights sleep every night – figure 8 hours – your body doesn’t produce as much Leptin. Why is this a problem? Because when your body doesn’t produce enough leptin you don’t feel as satisfied after you eat – which means that you still feel hungry, which means that you eat more. Crazy, right?

More Bad News

We all know the other part of this story. When you stay up late your body is ready for what Taco Bell labels ’4th Meal’. We all need to eat every 3 – 4 hours. If you had dinner at 6pm, there’s simply no way that you won’t be starving by 2am. If you’re like me you go straight to the freezer and look for a pint of Haagen Daz – or maybe head to a 7-11 to grab a late night snack.

This 4th meal eating replaces what your body should be doing – namely taking a break while sleeping so that you can break down the food you ate during the day. This also gives your body a maintenance period, as you generally don’t process everything you ate during waking hours. When you keep eating your body is forced to put more of the food into fat (storage) so that it can process the new food.

Long story short – do your body and your waistline a favor and get on a regular sleep cycle. This will help you in many ways as sleep is critical for everything from memory and comprehension, to muscle repair and and weight maintenance. Of course getting regular sleep also makes you feel great during the day!

Until next time – stay healthy!

Why Eat Eggs?

For starters, eggs are an excellent source of protein. If you’re a vegetarian (not a vegan) then eggs should be a big part of your diet as eggs supply all 21 of the essential amino acids for humans. These can be difficult to get from just plant-based protein. Eggs also provide vitamin A, vitamin D, a bunch of B vitamins including B2, B6, B9, B12 (also tough to get as a veggie), choline, iron, calcium, phosphorus, and potassium (list copied from wikipedia found here).

Note that eggs are one of the few foods that contain naturally occurring vitamin D.

This brings me to my next point. It’s very important that you eat the egg yolks – not just the whites. Most of an egg’s vitamins and nutrition are in the yolk – including A, D, and E. Not only that but the yolk contains close to half the protein, and all of the choline which is an important nutrient that helps regulate the brain and nervous system.

Of course, the yolk also contains practically all of an egg’s fat and cholesterol, which is why many people eat the egg whites only. How big a problem is the fat and cholesterol really? One egg contains approximately 5 grams of fat, and 27% of the fat is saturated – or just over 1 gram. It’s important that you eat fat as your body and brain need it – even when you’re trying to lose weight – so the few grams of fat in an egg are really not a big deal.

Eggs are high in cholesterol, however studies suggest that eating saturated fat is what increases our bodies cholesterol, not eating cholesterol itself. A study was done in 2007 with nearly 10,000 adults (see wikipedia) that found no correlation between eating 6 eggs a week and heart disease except in the case of diabetics. If you are diabetic you probably already know the correlation between diabetes, eggs, and heart disease and you should disregard this article.

Why Do Eggs Get a Bad Rap?

The biggest problem with eggs is the way that we prepare them. An egg by itself is fine, but when you fry it in butter, cover it with cheese and salt, or fill an egg omelet with sausage and fried peppers and onions you’ve taken something that’s pretty healthy by itself and made it very unhealthy.

The best and healthiest way to get the benefits of eggs without the risks is to eat them hard boiled with a dash of pepper. Hard boiled eggs are a great addition to a salad, are handy as a snack, and can be stored for days without worry.

A tip to prevent the yolks from going green is don’t hard boil the eggs any longer than necessary, and immediately after you take your eggs out of the boiling water put them in cold water and let them sit (shell still on). The green comes from a sulfer reaction between the iron in the egg yolk and sulfer in the egg whites. If you don’t cool the eggs right away, they go on cooking and reacting and you’ll get a green layer on the yolk.

As an added benefit, many farmers are starting to feed their chickens special feed that increases the healthy Omega3 fat content. Omega3 eggs cost a bit more, but considering how inexpensive eggs are to begin with we think they’re well worth it.

Other Benefits of Eggs

• Eggs promote healthy hair and nails because of their high sulphur content
• Eating eggs may lower the risk of Breast Cancer by up to 44%
• Moderate egg consumption may actually prevent blood clots, strokes and heart attacks
• Eggs are great for your eyes due to the carotenoid content
• As stated before, Eggs are one of the only foods to contain Vitamin D – a vitamin that most of us are lacking

Some of these are hearsay, and others are things I’ve read on the web, and you definitely can’t believe everything you read on the web or hear from others. Feel free to research this and let us know if you’ve found sources in the comments.

Thanks for reading and enjoy those eggs!

Medical News Today reports, “Soda was once considered an occasional treat, but consumption has steadily increased over the last three decades. Many Americans drink soda every day. Demand is so great that manufacturers produce enough soda to supply the average man, woman and child in America with more than 52 gallons each year.”  The article goes on to say that soda has been linked to type 2 diabetes, obesity and a host of other illnesses.

Here are the ways in which soda directly contributes to those extra pounds:

• Regular Sodas - have an excess of sugar and calories, at about 140 calories per  soda
• Drinking soda often replaces more nutrient-rich and lower calorie foods.

• Diet Sodas- may not have the sugar, but the artificial sweetener has been shown to create an insulin spike like sugar produces. This spike is responsible for fat storage, vs. fat burning of the foods we eat.
• Metabolic Syndrome – This condition can occur by drinking only 1 diet soda a day, and is the leading cause of insulin resistance, high blood pressure, and high cholesterol.

Additionally, regular soda consumption has been linked to osteoporosis and declining health in general, including stomach problems. That said, many of us enjoy the social aspects of drinking soda at parties and out at restaurants.  We’re not saying that you need to eliminate it completely from your diet, but if you lower your consumption to a few times a week, you could still realize most of the weight loss and health benefits. Try out some of the nice passion fruit or green iced teas in its’ place, which is a nice refreshment.

Before I talk much more about anti-inflammatory eating, it’s important to note that inflammation is actually a good thing in the short term. On the skin we see it as swelling and redness, such as when we sprain our ankle. In situations of injury, inflammation is the body’s way of bringing in extra nourishment, healing, and immune enhancing activities to the area. The same holds true for our internal organs, when we have surgery and our abdomen swells. So the truth is that inflammation is good except when it is chronic- which is the body’s way of signaling that something is not quite right and needs attention.

The good news is that anti-inflammatory foods can be found in many popular diets today, as nutritionists and experts incorporate them into the popular programs. Here are some tips for selecting more anti-inflammatory foods:

• Eat a wide variety of organic fruits and vegetables, which provide cancer fighting anti-oxidants, as well as anti-inflammatory properties.
• Focus on as much organic food as possible, since one of the causes of inflammation is toxins and pesticides.
• Beans, sweet potatoes and winter squashes
• Eat more of the ancient grains, such as quinoa, spelt, amaranth and millet – as well as brown rice. Try and minimize whole and white wheat, white rice and other processed grains as much as possible.
• Organic, dark chocolate is a good choice for a snack. Otherwise, go easy on the sugar, which can act as an inflammatory agent when eaten  in excess. Avoid high fructose corn syrup as much as possible. This sugar substitute is used heavily in refined and processed foods.
• Eat plenty of raw nuts – staying away from the cooked and processed ones that can contain hydrogenated oils.
• Eat the right kind of oils, which don’t contain hydrogenated oils! Eat oils such as olive oil, coconut oil, and soy butters instead.
• Look for foods that are omega 3-rich. These include wild salmon, sardines packed in water or olive oil, hemp oil, omega-3 fortified eggs and flax seeds.
• If you eat meats, look for those that are free range and grass-fed, rather than corn or grain fed. Try and reduce your intake of meats, instead focusing on fish, organic yogurts, eggs, and some soft  cheeses. Include some organic, sprouted soy products.
• Keep alcohol and coffee to a moderate level, mixing it up with green or mint tea or cold lemon water.
• Dairy: Always focus on organic dairy products, and try and limit these foods to yogurts and soft cheeses. Try drinking almond or rice milk in the place of some dairy.

When it comes to anti-inflammatory food, a good rule to remember is this. If you focus on organic,  unprocessed or minimally processed you’re generally on the right track. Dr. Weil has created a food pyramid that you may want to check out, too.  And remember that when you eat more healthfully, your body is much more able to release unwanted fat, too. So look for a diet plan that includes these foods here for a better long-term outcome.  The Fat Burning Furnace is one such diet plan that we especially like.

1. Give yourself a start date for your diet, eating  plan or fitness routine. You may be super busy with shopping and planning for the kids right now, but it only takes a minute or two to decide on a date when you plan to begin working on your health and weight goals. The key is to jot down your intention on the calendar.
2. Keep cool under pressure. Okay, you’ve just committed to a start date for September 10th. Great! But today you’re feeling the financial pressure to buy the latest clothing for your child. Remember, it’s okay to give the kids a budget for clothing, which will take care of you and the family, too. The same principle holds true for time obligations. Honoring everyone’s needs will help you to limit any emotional eating that might have otherwise occurred.
3. Make sure you have some easy, healthy snacks and meals around the house. During extra hectic times we often grab the easiest foods that are around. Simply be aware of human nature and you’re half way there.  Then you can decide to keep some small packets of trail mix, pre-cut carrots and hummus, a veggie pizza, and some prepared salad around, to offset some of those summer party mixes that may linger around the house. You’ll thank yourself when you do start your plan- as you could save unwanted pounds from adding up in the meantime.
4. Decide on a diet and fitness plan that’s right for you. Just like putting a start date on the calendar, it’s super helpful to decide what type of plan you want to follow. You don’t have to commit to this plan for life, just decide on a plan that seems sensible to you to get started. The best way of choosing a plan is to talk to a friend or family member who has been successful in their weight loss, and then check into it, to see if it works for your lifestyle.

By taking a few extra minutes now, you can relax and know that you’ll be ready to start your new weight loss or fitness plan soon enough. Until then, relax and enjoy this remaining summer time with the kids. It may not seem like it, but before you know it they’ll be on winter break, where you’ll be planning for the holidays. You’ll be able to eat some of those holiday foods you love, while avoiding the dreaded 5-10 pound gain that many people experience-  simply by exercising a little discipline this fall.

Like Elizabeth, I’ve been walking since I was a child. My dad loved to walk and hike and he instilled it in me to love to the outdoors. Today I use walking and hiking as an opportunity to move, to talk with my husband, to reflect about my life, and so much more.  If you already like to walk, too, then it’s nice to see WebMD endorsing it as one of the best forms of exercise.

However, if you’re like many people, you may be so busy that it’s hard to make time for a walk. Get creative about walking! You can use it as time to bond with your partner, give the kids a break from the house, time to plan, or even time to catch up on calls occasionally.

Walking at a moderately brisk pace has many benefits. It increases your heart rate, improves your endurance, tones your body and enhances your peace of mind.  No need to force a power walk – but it’s good to keep your heart rate in the zone where you’re able to hold a conversation, but you’re also slightly winded if you do so.

Tips for Walking:

• Mix it up – Walk up and down hills, as well as the flat surfaces. Varying your landscape can help build endurance.
• Get into nature- Try finding a hidden path near your home. It will change your state of mind and help you to remain more optimistic about your life.
• Be present – Focus on your breathing, the way your body feels, the sun on your back, and enjoy the moment. Think about how your body is toning and envision a new fitness level. Visualization works!
• Hydrate – Keep a water bottle with you and try and drink about a liter of water. This will further enhance any weight loss efforts, too.
• Be safe – Make sure you’re in a familiar area or where the lighting is good and such.
• Do it regularly – It’s ideal if you can walk 30-60 minutes 4-6 times a week. Whatever you can do is a great start.

Many Americans only walk to and from their cars in any given week. Yet studies show that regular walking can play a major role in preventing bone loss, heart problems, diabetes, obesity and a host of other health issues. So get out your walking shoes and enjoy the great outdoors!

Burn fat in less time: A routine anyone can love

Elite fitness models, would-be Olympians and celebrities alike know the secret to burning fat and getting into top condition. Like many of us they use weight training as a central part of their fitness routines, along with some stretching and endurance activities like jogging.

The difference is that whatever activity they do, the focus is on doing short sets of high-intensity exercises. The body responds to short bursts of intense exercises by building increased levels of HGH, or human growth hormone. You may have heard about this wonder hormone and its’ power to keep you youthful and fit. HGH is released as a way to help us literally survive, and it helps us to do so by reducing body fat and increasing lean body mass.

In addition to weight lifting, other forms of exercise that you can incorporate into your high intensity routine are jogging and sprinting, using the Stair Master, cycling and swimming. In each case, the key is to keep moving with little pause between sets of activity. Also, keep the intensity level varied. For example, try jogging normally for 5 minutes, then sprinting in intervals of 30 seconds with 1 minute cool downs in between. Repeat 4 or 5 times and you’re done for the day!

The good news is that you can do your routine in less than half the time than you normally would, and enjoy as good or better results than you’d see with traditional workouts. Many people see great results by doing about 30 minutes of high intensity workouts only 3-4 times per week!

I was talking to my husband the other day and he told me something I’d never heard before.  Apparently used coffee grounds can help to rid you of that ugly cellulite! You see, those expensive cellulite creams have one ingredient in common: caffeine!  There are 2 reasons for this. First, the caffeine tightens your skin. Secondly, the gritty grounds exfoliate and stimulate blood flow in your skin. Movie stars have been using this trick for years, and you can use it too.

Here are some tips for reducing your cellulite:

1. Set aside some coffee grounds from a recently-brewed pot, since the caffeine is more active at that time. Make sure they’re not too hot though so they don’t burn you.
2. Mix about a 1/4-cup of the coffee grounds with a few tablespoons of baby oil or olive oil.
3. Apply the coffee mixture to any areas where you have cellulite using a loofah.
4. Wrap the areas in saran wrap and allow it to remain for several minutes.
5. Remove wrap and brush off excess coffee mixture.
6. Shower with warm water using a clean loofah.

That’s it! Pretty simple and inexpensive, and as a bonus you can feel better for using your coffee twice. This procedure is best if you can do it twice a week in the beginning – and once a week after the first month or so. That said, you should see a visible difference after the first week. If you’re not convinced, give it a chance for a month and take a before and after pic. Chances are, you’ll be pleasantly surprised. Besides you’ve got nothing to lose but the dimpled skin!

The top 6 complications from being overweight during pregnancy:

1. The prevalence of varicose and spider veins. Because the body strains to carry blood to all its vital organs, the veins become enlarged and painful, sometimes necessitating full or partial bed rest. Sometimes these veins require surgery or laser treatment after the baby is born. To complicate matters, excess fluid leads to swelling, discomfort and lack of mobility, as well. One woman I know was confined to bed rest for the last 3 months of her pregnancy because of varicose veins.

2.  Liver and kidney problems. Weakness in critical organs such as the kidneys or the liver can negatively impact the health of the fetus, since all fluids between mother and baby are shared directly.

3. Gestational diabetes. Diabetes is never exciting, but when you become pregnant, it’s a bigger problem. The dilemma is that when you’re pregnant, you may need to be induced prior to your due date. This is simply because these babies are often a bigger than the normal weight range, which stems from overinsulin production in the mom. One mom I know was informed that her child would be the size of a normal 3 month old if she waited until her due date.

4. Obesity increases the odds that a C-section will be encouraged over a vaginal delivery.  The more overweight you are, the higher these chances – ranging from 2-6 times higher than a pregnant woman who is not overweight. Even though C-sections are typically safe, many babies in this scenario fall into weight extremes, in that they are either notably underweight or overweight. This condition results in a higher risk for them.

5. High blood pressure is another concern. When you have a pregnancy that is compounded with obesity, the body has to perform double or triple the amount of work. High blood pressure strains the heart and circulatory sytem and carries a series of risks.

6. A shocking truth is that infant mortality rates are 2-3 times higher than for the rate of a normal, pregnancy. Today health care professionals are searching for solutions to our modern obesity problems. This is a shame, given that medicine has overcome so many issues of past generations like disease and infection, that prompted high rates of infant mortality in the past. In any case,  the system of overweight moms is strained much more than it normally would be, which in turn places this strain on the baby’s system.

So what are some of your options to ensure a safer pregnancy?

The single most important action you can take is to begin your pregnancy as close to your ideal weight as possible. If you’re already pregnant you can still make a positive impact, by talking to your doctor and devising a safe and healthy eating plan.

If you’re on the market for a diet plan, the options are countless. Simply put, the most cost-effective plans include books, eBooks and online diet communities. On the other end of the range, there are many excellent choices such as Weight Watchers, Jenny Craig, and Lindora if you prefer the support of a diet professional.

As always, a moderate exercise program will help, as well. Whether you choose to adhere to a program or to lose weight on your own, we always recommend that you talk it over with your doctor, to ensure that your strategy will provide both you and your baby with the important nutrition you need, and a safe and comfortable exercise plan, if you like. Losing excess weight prior to your pregnancy is the best investment you can make for you and your child, and will make the post-delivery process much easier, too.