In late October of this year, the American Psychological Association released the results of a national survey on stress. They found that 1/3 of Americans are living with extreme stress, and that nearly half of Americans believe their stress levels have increased over the last five years. In addition, a majority of adults (63%) do not get the recommended eight hours of sleep per night, needed for good health, safety, and optimum performance, according to the National Sleep Foundation. In fact, over the past 40 years, Americans have cut their sleep time by 1-2 hours a night. These trends towards more stress and less sleep coincide with Americans becoming heavier each year. It is no surprise then that recent research has found that both stress and sleep are correlated with weight gain.

Sleep
Lack of sleep appears to affect hormone levels. Leptin is a hormone released by fat cells which signals the brain to stop eating. Ghrelin, a hormone made in the stomach, signals the body to continue eating. Studies have shown that in individuals who are sleep deprived (i.e. sleeping less than 8 hours per night), leptin levels are lower and ghrelin levels are higher. This combination is therefore likely to increase appetite. On top of all that, the brain interprets a drop in leptin as a sign of starvation. In order to protect itself, the body not only responds by increasing your appetite, but it also burns fewer calories.

But, that’s not all. Lack of sleep also seems to affect insulin resistance and blood glucose levels. Insulin is the hormone that lets glucose (aka blood sugar) into the body’s cells, to be burned for energy. When people are insulin resistant, the insulin does not work efficiently. This can increase the risk for heart attack, stroke, and diabetes.

Stress
As with lack of sleep, being stressed also affects certain hormones. When the body is stressed, it releases adrenaline, along with corticotrophin releasing hormone (CRH) and cortisol. The adrenaline and CRH first affect the body by decreasing your appetite, since in the typical “fight or flight response” (when stress is highest), having to stop and eat would surely not help to save your life. However, this decreased appetite only lasts for a short time. Cortisol kicks in later. Its job is to help the body replenish its stores when the stress has passed, and cortisol’s effects last a lot longer. Moreover, since the body is looking to quickly replenish its energy stores, it begins to crave sugar. Cortisol may also work to slow down your metabolism, since it is trying to quickly replenish lost nutritional stores.

Stress may also affect weight gain in other ways. Aside from cortisol’s affect on the body, stress often leads to nervous energy. An increase in nervous energy in some people leads to nervous or emotional eating. Furthermore, stress is also largely associated with a lack of time. This lack of time may affect being able to prepare healthy meals, leading to an increase in fast food consumption. It may lead to less time to exercise. Or, it may lead to a lack of sleep, thus starting a vicious cycle…

What to do?

   1. Try a stress-reducing activity such as listening to soothing music or going for a walk.
   2. Maintain a regular bed and wake-time schedule, including weekends.
   3. Get organized. Create lists and schedules to get work done. Delegate tasks when possible.
   4. Stop eating 2-3 hours before bed. A calorie is a calorie, and eating late at night won’t lead to weight gain. However, eating late at night can make you more uncomfortable when you lie down for bed and thus interrupt sleep.
   5. Exercise! Exercise helps to reduce stress, makes it easier to fall asleep, and contributes to a more sounds sleep. Just try to complete your workout a few hours before bed.

Source: Nu-Train

This nutritious meal is delicious, simple to prepare and good for the heart and the waist. Plus, what a great way to get some healthy, omega-3 fats!

Serves 6

Ingredients:

• 6 salmon fillets
• 1 1/2 cups orange juice
• 2 tablespoons soy sauce
• 1 tablespoon gingerroot -- grated
• 2 teaspoons Dijon mustard
• 1/2 teaspoon pepper
• 2 large zucchini
• 3 peeled carrots
• 3 green onions

Directions:

1. In a resealable, plastic zipper-top bag, combine orange juice and next four ingredients. Carefully add the fish to the bag. Zip up the bag and marinate in the refrigerator for about 20 minutes or while you prepare the rest of the meal.

2. While fish is marinating, julienne the zucchinis, carrots and green onions and heat water in a steamer.

3. Remove the fish from the zipper bag with tongs. As you grab the fish, let the marinade drip off into the bag. Reserve the marinade.

4. Spray the broiler with cooking spray and place the fish on it. Broil for about eight to thirteen minutes or until the fish flakes easily when tested with a fork. Keep the fish about five inches or more from the heat while broiling. Fish can also be barbecued on the barby.

5. As the water from the steamer starts to boil, add the sliced vegetables to the steamer and heat for approximately five minutes or until veggies are firm/tender.

6. As the veggies steam, bring the reserved marinade to a boil in a saucepan and cook three minutes.

7. Divide the veggies over six plates. Top with the fish. Pour the heated marinade over the fish and serve (If the fish is ready before the veggies, remove from the broiler and keep it warm.).

Per serving (each serving of fish is 4 ounces): 223 Calories; 6g Total Fat; 1.5 grams saturated fat; 28g Protein; 15g Carbohydrate; 3 grams Fiber; 420 mg Sodium

SERVING SUGGESTIONS: Add a whole grain roll and a spinach salad or a side of steamed vegetables and enjoy!

Source: Nutrition Twins

Is fish really as good for you as they say?

You bet! Seafood is packed with health benefits. Fish and shellfish are excellent sources of protein, vitamins and minerals minus the saturated fat you’ll get from most other meats. And fatty fish like salmon and tuna are great sources of the omega-3 fatty acids eicosapentaenoic acid (EPA), which is important for immunity, and docosahexaenoic acid (DHA), which is essential for vision and nervous system development.

Here’s what eating fish can do for you (thanks to omega-3 fatty acids):

• Keep the Heart Healthy—-may help to protect against heart attacks and strokes by keeping cholesterol and triglyceride levels down, lowering blood pressure, stabilizing irregular heartbeats, and acting as a natural blood thinner
• Fight Depression—studies show that omega-3’s may help to improve mood and mental health disorders
• Reduce the risk of Alzheimer’s disease-- preliminary studies show that eating fish may help to prevent this brain disease
• Prevent onset of Diabetes and help fight diabetes—-appears to prevent insulin resistance in those who have Type II diabetes
• Combat Inflammatory diseases—help reduce pain and inflammation from arthritis and other inflammatory diseases like lupus

Why else should you eat fish?

In today’s processed-food world, we get too little omega-3 fatty acids (found in fish) compared to the omega-6 fatty acids (found in corn, soybeans, and whole grains as well as in foods that you should eat less of like baked goods, fried foods and margarine). Omega- 6’s encourage inflammation while omega-3’s help to prevent it. The two need to be in balance—-too weak an inflammatory response makes it difficult to fight infection and too much inflammation in the body is linked to many chronic diseases. The ratio of omega-6 fatty acids (linoleic) to omega-3 fatty acids is very important since both omega-3s and omega-6s fight for the same metabolic pathway in our bodies. The excess omega 6 in our diets has left us in a constant state of inflammation. The ideal ratio of the two types of fats is 1:1. If you’re like the average American you get 16 times more omega-6s than omega-3s.

The Solution? Focus on eating more fish and less baked goods and fried foods. Avoid cooking with corn and soybean oils.

How much Fish should I eat?

The American Heart Association recommends eating at least two servings of fish per week. A serving is just 3 ounces (the size of a deck of cards), so if you go to a restaurant, you will likely get served both servings at one sitting. Pregnant women and young children should avoid fish high in mercury and should have no more than two servings per week of low-mercury fish and no more than five servings a week of very low-mercury fish.

What’s the deal with mercury?

Mercury is released into the air through industrial pollution and ends up in both fresh and salt water. Yuck! Larger, long-lived fish like swordfish, tilefish, king mackerel and shark feed on smaller fish and accumulate the most mercury. Children, women of child-bearing age and pregnant women should avoid all fish that is high in mercury, as mercury can cause a host of problems, including nerve damage.

Which fish are lowest in mercury?

These fish are VERY low in mercury :
Anchovies, Clams, Crawfish/Crayfish, Hake, Herring,Oysters, Pollock, Salmon, Sardines, Talapia and Whiting

These fish are LOW in mercury :
Butterfish, Catfish, Cod, Crab, Croaker (Atlantic), Flounder, Haddock, Jacksmelt, Mackerel (north Atlantic) Mullet, Mussels, Perch (Ocean or White), Scallops, Shad (American), Sole, Squid/Calamari, Trout (Freshwater), Tuna (Canned Light) and Whitefish

Tip: To get the most omega-3s with the least mercury, try having salmon, herring, whitefish or sardines.

Note: Sushi lovers beware: tuna contains a substantial amount of mercury and should also be limited.

Should I take a Fish oil supplement?

Fish should be your main source of omega-3 fats, but even people who eat fish frequently may come up short. Fish oil supplements can help you to meet your omega-3 fat goal. Fish supplements are an option for those who don’t like fish or for those who simply want to ensure that they’re getting enough Omega 3’s. Many supplements are mercury free. Our favorite is Nordic Naturals brand, which is very high-quality. Two of Nordic Natural’s Ultimate Omega a day will help you to meet your omega 3 requirements.

Final note and warning: Don’t take more than 3000 mg of fish oil a day. A small number of people who overdid it ended up with internal bleeding.

This recipe is easy and fits all of our requirements for being a balanced snack bar.

Serves 10

3 ½ cups quick oats
1 ½ cups powdered non-fat milk
4 scoops chocolate or vanilla protein powder
¼ cup mini chocolate chips
1 cup sugar-free maple syrup
2 egg whites
¼ cup orange juice
1 tsp Vanilla
¼ cup natural applesauce

   1. Preheat oven to 325°F.
   2. Mix all dry ingredients in a bowl and blend well.
   3. In a separate bowl, combine maple syrup, egg whites, orange juice, vanilla, and applesauce.
   4. Stir wet mixture (step 3) into dry mixture (step 2).
   5. Spread mixture evenly onto a sprayed baking sheet.
   6. Bake until edges are crisp and brown.
   7. Cut into 10 bars.

Calories: ~185
Fat: 2g
Saturated Fat: 1g
Protein: 15g
Total Carbohydrates: 27g
Fiber: 4g
Sugar: 18g

The two nutrients, lutein and zeaxanthin, are both carotenoids -- compounds that give many fruits and vegetables a yellow color.

They help ward off the condition, apparently by allowing the eyes to filter harmful short-wavelength light and by curtailing other damaging effects to the macula, or the center of the eye's retina, the researchers said.

"No clear associations with other nutrients were seen," including the vitamins C and E and beta-carotene, according to the researchers, led by John Paul SanGiovanni of the National Eye Institute, one of the National Institutes of Health in Maryland.

"Lutein and zeaxanthin may be considered as useful agents in food or supplement-based interventions designed to reduce the risk of AMD," the researchers wrote in their report, published in the journal Archives of Ophthalmology.

Foods considered good sources of the nutrients include eggs, spinach, kale, turnip greens, collard greens, romaine lettuce, broccoli, zucchini, corn, garden peas and Brussels sprouts.

Source: Reuters

There are a number of benefits to health from the foods that commonly form the Mediterranean diet, a spokesperson for the Alzheimer's Society has said.

She pointed out that the types of vegetables and fish that are eaten help to reduce the risk of the disease impacting upon a person's life.

"Antioxidants, because of all the vegetables, and also the oils in fish help reduce the risk of getting dementia. We also need to stress the fact that there is loads of evidence around about exercise too. It should never be just relying on diet; it has to be a combination that people should concentrate on," she said.

A study carried out by the society, in partnership with the London School of Economics and King's College London, has predicted that by 2025 a total of one million people will suffer from dementia across the UK and as a result the society is promoting healthy eating as a way to reduce the possible impact of the disease.

Anchovies: These little fish are preserved in brine and then packed in oil, intensifying their already piquant flavor. If you've never used them in your cooking before, don't be afraid to try. They'll give your tomato-based sauces a wonderful kick, and they're the ultimate salad topper. Just don't forget to rinse them first!

Capers: Not a vegetable per se, the buds of the caper plant are used as a seasoning or garnish in everything from chicken piccata to smoked salmon. They're usually cured in salt, which helps give them their wonderful flavor. You can buy them by the jar to toss into your salads — and they're a great match for fish.

Olives: Mediterranean classics, olives and the oil made from them have been used since ancient times. Olives are bitter right off the vine, so they're cured or fermented to bring out their flavor. As you know, olive oil is essential to The Sonoma Diet and one of our 10 Power Foods, but the fruit itself can be the perfect accompaniment to your chicken and fish dishes, not to mention your salads.

Source: SonomaDiet.com

The study, published in the American Journal of Clinical Nutrition in 2006, followed 18,416 men and 39,740 women from 1986 to 1998. Caffeine intake was initially assessed in 1986 and then reassessed every two to four years. Weight for each participant was recorded at baseline and then again in 1998.

The study did find a lower mean weight gain in participants who increased, rather than decreased, their caffeine consumption. However, due to the nature of the study, it is impossible to assume that higher caffeine consumption actually causes weight loss as many other factors may have been involved; rather caffeine is simply associated with weight loss. Moreover, in men, the association between caffeine intake and weight was mostly present in younger participants. In women, the association was stronger in those who had a higher body mass index (>=25), who were less physically active, or who were current smokers. In sum, this study does lay the groundwork for future research, but for now there is no reason to run out and load up on caffeine.

In addition to this study, past studies have led researchers to the following conclusions:

    * Caffeine may act as an appetite suppressant. However, while studies have shown that some people eat less after consuming caffeine, this effect is brief — not long enough to lead to significant weight loss.
    * Caffeine may increase your body's ability to burn calories. Caffeine is thought to stimulate thermogenesis — one way your body generates heat and energy from digesting food. However, caffeine's role in thermogenesis probably isn't enough to result in significant weight loss.
    * Caffeine acts as a diuretic, which means it causes an increase in the amount of urine you excrete. This water loss may temporarily decrease your body weight.

In conclusion, it's important to keep in mind that caffeine is a stimulant that can increase your heart rate and blood pressure, interrupt your sleep, and cause nervousness and irritability. Also, many caffeinated beverages are high in calories, which can contribute to unwanted weight gain. The best advice, as always, is to stay active and eat a balanced diet.

Source: Nu-Train

What is an Energy Drink?
Energy drinks, such as Red Bull, Monster, Cocaine, and Hype Energy, are beverages that contain large doses of caffeine, sugar, taurine, and other legal stimulants like ephedrine, guarana, and ginseng. These energy drinks may contain anywhere from 80mg of caffeine for 8 oz (about the equivalent of a strong cup of coffee) to 250mg. Energy drinks purport to have “functionality”, including increasing concentration and cognitive performance of the consumer. The basis of these statements, however, lies in inconclusive data, from a limited number of studies. To de-bunk some of these claims, we will breakdown the most common ingredients.

Caffeine
Caffeine is one of the main active ingredients found in energy drinks. In spite of extensive research, the evidence with regard to the health implications of caffeine is inconclusive. There is, however, some evidence that high acute intakes of caffeine are associated with tachycardia (fast heart beat) and acute increases in blood pressure. Too much caffeine may also cause nervousness, irritability, and insomnia. The longer term risks, or possible benefits, of caffeine on cardiovascular disease and diabetes, are less known.

Guarana
Guarana, a native South American plant, contains guaranine, a substance that is chemically similar to caffeine with likely comparable stimulant effects. There is very little information regarding the effects of guarana, and in the US, it is unregulated. As a result, many health professionals are wary of guarana-containing products.

Taurine
Taurine is a normal metabolite in the body that is synthesized from the amino acid cysteine or other sulphur or cysteine containing compounds. Taurine, which is naturally present in the diet, has been shown to have beneficial health effects, including decreasing blood pressure. No published studies have found any negative physiological effects of high intakes of taurine in healthy adults. However, there have been no conclusive studies regarding taurine’s interaction with the other stimulants in energy drinks.

The Dangers of Energy Drinks
While none of the common active ingredients in energy drinks seem to be particularly harmful alone, there has been limited research studying the combination of these ingredients on health.

Energy drinks’ stimulating properties have been anecdotally reported to increase heart rate and blood pressure, dehydrate the body, and prevent sleep. These effects may be particularly harmful if the drinks are used in sporting contexts. Sports drinks, such as Gatorade and Vitamin Water, have certain compositional requirements with regard to carbohydrates, electrolytes, and osmolarity. Energy drinks, on the other hand, do not have these requirements and because they contain caffeine, a known diuretic, they can greatly dehydrate an individual, whereas in sporting events or exercise, they would be needed to rehydrate. In addition, socially energy drinks are now used as mixers for alcoholic cocktails.

The danger in this lies in the fact that energy drinks are stimulants and alcohol is a depressant. As a result, the stimulant properties of the energy drinks can mask the feeling of intoxication and can lead a person to drink well beyond the safe limit. Finally, though not necessarily dangerous, energy drinks contain loads of sugar, and therefore contain numerous calories. Thus, consuming energy drinks, especially in place of water, can lead to weight gain.

Healthier Alternatives
Instead of relying on energy drinks to wake you up, there are numerous lifestyle changes you can make to boost your energy naturally.

   1. Eat breakfast. Eating something in the morning can rev up your metabolism and start your day out right.
   2. Eat every few hours. Oftentimes we get tired because our blood sugar drops too low. To prevent the drop, try and eat a healthy meal or snack every few hours.
   3. Drink water. If you’re dehydrated, you will feel fatigued. Get your 8-10 8 oz glasses to keep you awake.
   4. Decrease sweets. Consuming products high in sugar will lead to a peak in blood sugar and then a major drop. The drop is what leads to feelings of fatigue. If you cut out sweets, you’ll avoid the blood sugar swings.
   5. Exercise! Getting your blood flowing and getting into shape will increase your metabolism and stamina.
   6. Sleep. You’ll always feel tired if you don’t get your Z’s. Try to slow down and aim for at least 7 hours of sleep per night.

Source: Nu-Train

Serves 4-6

Ingredients
3 large cloves garlic, crushed
2 teaspoon extra-virgin olive oil
1 flank steak, about 2 pounds
Salt and pepper
4 ounces (about 6 cups) arugula

Instructions
1. In a small bowl, mash garlic and oil until a paste forms (you may also do this in the food processor). Pat steak dry with paper towel, then sprinkle with salt and pepper. Rub garlic paste over both sides of steak and let sit for 30 minutes.

2. Preheat grill to high heat. Grill steak 5 to 7 minutes, until medium-rare. To check, cut into meat with a knife and remove when meat is slightly less done than you want it to be. Transfer to cutting board; cover loosely with foil and let rest 10 minutes. Slice very thin, against the grain and at a slight angle.

3. Arrange arugula on platter. Top with steak slices. Drizzle with any accumulated platter juices. Serve immediately.

Nutritional Information:
280 calories
12 g total fat (4 g sat)
60 mg cholesterol
1 g carbohydrate
40 g protein
0 g fiber
105 mg sodium

Source: SouthBeachDiet.com

PREP: 35 minutes  COOK: 25 minutes  MAKES: 6 servings

1/2 cup chopped onion
12 cloves garlic, minced (2 tablespoons minced)
2 tablespoons extra-virgin olive oil
1/2 teaspoon ground cumin
8 cups reduced-sodium chicken broth
3 15- to 16-ounce cans black beans, rinsed and drained
1 lemon, sliced 1/2 inch thick
1/2 cup snipped dried tomatoes (not oil-packed)
1 small fresh jalapeño chile pepper, seeded and finely chopped* (optional)
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano, crushed
1 1/2 teaspoons sherry vinegar or balsamic vinegar

1. In a 4-quart Dutch oven, cook onion and garlic in hot oil over medium heat until tender, stirring occasionally. Add cumin; cook and stir for 1 minute more. Add broth, beans, lemon slices, tomatoes, jalapeño (if desired), and dried oregano (if using instead of fresh oregano). Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes, stirring occasionally.

2. Discard lemon slices. Remove 3 cups of the soup mixture to a large heatproof bowl. Use an immersion blender or potato masher to coarsely puree or mash the mixture in the bowl. Return to Dutch oven and bring to a boil; reduce heat. Cook, uncovered, for 10 minutes more, stirring occasionally.

3. Stir in vinegar and fresh oregano (if using).

*Note: Because hot chile peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

To freeze soup: Divide soup among freezer containers with covers; seal, label, and freeze for up to 3 months. Thaw in the refrigerator before heating through.

Nutrition Facts per serving: 223 cal., 5 g total fat (1 g sat. fat), 0 mg chol., 1,381 mg sodium, 37 g carbo., 12 g fiber, 17 g pro.

Source: SonomaDiet.com

Serves: 4 person(s)
Preparation Time: 10 mins
Cooking Time: 20 mins

Suggestions:

* Please carefully check the ingredients of this product to ensure it contains no gluten, if a gluten-free recipe required.

Ingredients:

4 large sweet potatoes, scrubbed

3 Tbsp olive oil

3 Tbsp Cajun seasoning *

6 3/4 oz Tzatziki Sauce (click here for Tzatziki Recipe)

Directions:

Preheat oven to 425°F. Slice each sweet potato in half lengthways then each half into three, to make wedges.

Mix the oil and Cajun seasoning in a small bowl. Brush the mixture over the flesh of the sweet potato wedges.

Transfer the sweet potatoes to a non-stick roasting pan and bake for 15 to 20 minutes. Serve with tzatziki.

Variations:

Nonfat sour cream can replace the Tzatziki Sauce, if desired.

Serving suggestion is not included in the nutritional analysis.

Nutritionals:

(Per Serving)
Calories: 264
Fat: 10.8 g
Carbohydrates: 38.1g
Protein: 4.9 g
Fiber: 6.0g

Author:

Think Vegetables.co.uk
Think Vegetables

Olive oil has many health benefits. Those benefits are due to its high content of monosaturated fatty acids and a high content of antioxidative substances. Many studies have shown olive oil offers protection against heart disease by controlling the bad cholesterol levels while raising the good cholesterol levels. Olive oil also has a beneficial effect on ulcers and gastritis. While all olive oil is beneficial, extra virgin olive oil has a higher level of antioxidants, especially vitamin E.

Olive oil can be used to fry, sauté, season and even bake.

Here are some tips the National Olive Oil Association has on cooking with olive oil:

•As a general rule, cook with "olive oil" but season or drizzle with "extra virgin olive oil" after the food is prepared.

•Deep fry foods in "light" olive oil and watch them turn golden brown.

•Serve a small dish of extra virgin olive oil at meals. Rather than using butter or margarine, dip bread or rolls in olive oil for a spectacular new taste.

Want some great olive oil recipes? Check out the National Olive Associations Recipe section.

According to the president of Oldways, Dun Gifford, the new wave of study results is starting to trickle into the public consciousness through extensive press attention, and people are starting to seek out products that meet Mediterranean diet criteria.

To qualify for the mark, the foods must form part of the Mediterranean diet pyramid (click here to view), and also set limits on the amount of processing a product undergoes, as well as its levels of trans fats, saturated fats, sodium and sugars.

"It shouldn't surprise anyone that the Mediterranean diet is a healthful way of eating, really.  It's what nutritionists dream of, and now we've figured out a way to get it to people," said Gifford.

"What's really important to keep in mind is that this is a diet pattern, it's not a single food but a variety of foods.  That's the key concept that people need to understand."

The first products featuring the symbol could appear as early as next month, and within a year Oldways expects to see the Med Mark on "thousands" of products.

Source: www.foodnavigator-usa.com

Serves: 8 person(s)

Preparation Time: 10 mins
Cooking Time: 0 mins
Extra Time: 2 hrs (for refrigeration)

Yield: 8 x 2 tablespoon servings (or about 2 cups)

Suggestions:

For best results, use Greek yogurt, which has been strained. If not available, strain plain yogurt through a cheesecloth until thickened yogurt remains (place strainer over a bowl, place cheesecloth over both); discard liquid.

Ingredients:

2 tsp lemon juice *

1 Tbsp olive oil *

16 oz (2 cups) plain, strained, low-fat Greek yogurt (such as Total Fage 0%, which is pre-strained)

3 garlic cloves, minced, or to taste

1 Tbsp chopped fresh mint *

1 peeled, shredded, drained cucumber

Directions:

In a medium-sized bowl, combine lemon juice and olive oil. Slowly mix in the yogurt. Combine well until the oil is thoroughly combined. Add the garlic, mint and cucumber.

Cover and refrigerate two hours. Served well chilled.

Variations:

* If desired, can omit the mint, olive oil and/or lemon juice. Add 1/4 teaspoon dried dill weed for additional flavor.

Serving suggestions are not included in the nutritional analysis.

Nutritional Info:

50 calories per serving, 5.2 g protein, 1.7 g fat

Author:

Family Health Network, via CalorieKing.com