RuralMom.com

Whole Grain First Giveaway

2012-01-27T19:23:00.000-08:00

For awhile now, I fervently look for whole grain products as part of an overall effort to help ensure my family is getting quality ingredients, rather than bleached fluff.

So it's nice to see company's like General Mills upping their selection of whole grain products and marking it clearly on the box and label. Now every General Mills cereal with the white check on the box has more whole grain than any other single ingredient with the same great taste. My rural boys are big fans of Honey Nut Cheerios® and it's great to know that this cereal choice measures up in the whole grain category.

In addition to promoting whole grain goodness in their cereals, General Mills developed “Fast Lane for Whole Grain,” an online educational game where onsumers can navigate virtual grocery store aisles and identify products that have whole grain as the first ingredient. There's also an option to enter a sweepstakes to win one of each of the 50 cereals with the white check.

Make a commitment to add more whole grain to your diet by simply pouring a bowl of cereal with the white check including Cheerios®, Lucky Charms®, Cinnamon Toast Crunch®, Honey Nut Cheerios® and Total®.

For more information on the importance of whole grain and a chance to enter the “Fast Lane for Whole Grain” sweepstakes, visit http://bit.ly/WholeGrain1st

WIN IT ON RURAL MOM!

Thanks to the generous folks at General Mills, one (l) lucky Rural Mom reader has the chance to win five (5) boxes of General Mills cereal with the white check!

TO ENTER, simply fill out the easy-peasy Rafflecopter entry below, and feel free to complete any (or all) of the extra tasks for additional entries.

a Rafflecopter giveaway

Navigating the Grocery Store for Optimum Weight Loss

2012-01-26T09:00:00.000-08:00

If you ask ten people what the hardest part of losing weight is, nine of them will say shopping for food. When you are dieting and trying to slim down, the most daunting place you can go is your local supermarket. There is just so much food and you can't get in and out without passing by your favorite sweet treat or deli counter.

Shopping for groceries when you are trying to lose weight takes a bit of practice, but once you've learned the basics, you'll be able to sail right past those cookie samples without even a glance. Here are a few tips to get you in and out without a hitch.

Shop the Perimeters

A good rule of thumb when shopping your local grocery store is to hug the outer lanes of the store to find the healthiest foods. Typically, grocery stores line the perimeter of the store with the produce cases, the dairy case, and the fresh meats and fish. The inside aisles hold the majority of the prepackaged foods that you want to avoid. This is generally speaking, of course, but give it a try at your grocery store and see if it works that way for you.

Shop for Color

As you push your cart along the outer walls of the store, look for the bright and vibrant-color foods. We have learned in our nutrition classes that foods with rich, bright, or dark colors generally have more nutrients than those with a pale color.

For instance, strawberries and eggplants have a higher nutrient-density than potatoes or onions. Even though potatoes and onions are perfectly fine and offer nutrition, to get the most bang out of your dieting buck, go for the bright colors. You can apply this to proteins in many instances, as well. You know a deep red salmon fillet is going to be more nutrient-dense than a salmon fillet that has a light color.

Avoid Sugar by Any Name

You would be surprised at all the places sugar can hide in a grocery store. It is practically around every corner. Since sugar will rob you of your weight loss goals, it is important to turn into a detective in order to avoid it. Just for reference, here is a laundry list of aliases for sugar.

Agave nectar
Barley malt syrup
Brown sugar
Cane sugar
Corn sweetener
Corn syrup, or corn syrup solids
Dehydrated cane juice
Dextrin
Dextrose
Fructose
Fruit juice concentrate
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltodextrin
Malt syrup
Maltose
Maple syrup
Molasses
Powdered sugar
Raw sugar
Rice syrup
Saccharose
Sorghum or sorghum syrup
Sucrose
Syrup
Treacle
Turbinado sugar
Xylose

Of course, not all sugar is created equal. Raw sugar may be a better choice than refined sugar. However, when it comes to weight loss, your body isn't going to know the difference. It's going to want to turn that sugar into fat. Learn your sugars and learn what levels are tolerable for your diet. Be aware also that most processed foods that are labeled “low fat” have added sugar to adjust the taste. Here again, you need to know what is better for you and know your tolerable limits. Labels are your friend – get used to reading them.

Whole Grains vs Refined Grains

One of the easiest tips to remember when buying bread, pasta, flour, and any type of baking ingredients is to go for whole grains rather than refined grains. Eating whole grains add much needed fiber and nutrients to your healthy diet. Fiber helps speed digestion and metabolism both. Refined grains have all that goodness cleaned right out of them during the refining process. Eating whole wheat pastas and breads, and baking with whole grain products, will take some getting used to, but you can ease into it by using half refined and half whole grain to get started. It won't be long before you prefer the firmer texture and nuttier flavor of your favorite muffin recipe made with whole grains.

You don't have to carry a big list of foods allowed on a special diet along with you to the grocery store. You just have to shop smarter with these simple rules. It's easier to eat healthy when you have simple tricks to use when you're in the grocery store.

If you fill your cart with foods from the perimeters, brightly colored foods, foods without added sugar, and whole grains, you are well on your way to eating a diet that will help you lose weight now and keep it off for a lifetime.

Do You Really Need to Eat Less To Lose Weight?

2012-01-24T09:00:00.000-08:00

One of the biggest myths about losing weight is the idea that you need to eat less in order to shed pounds. New studies have shown that may not be not the case. Let's take a look at why you need to eat if you want to lose weight.

The Scientific Benefits of Breakfast

People who eat breakfast on a daily basis tend to lose weight easier. The National Weight Control Registry performed a study that showed people who eat breakfast have a better chance of maintaining a 30 pound, or more, weight loss for at least a year. Studies in The Journal of the American Dietetic Association showed similar results.

Another research group analyzed government data on over 4,000 adults and found those who ate a regular breakfast tended to take in fewer calories during the day and had a lower fat intake. They also noted that regular breakfast eaters were more likely to engage in routine exercise.

Eating breakfast also jump-starts your metabolism, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet and Fitness Center at Duke University Medical School. She states; "When you don't eat breakfast, you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to metabolize fat to lose weight."

In fact, sumo wrestlers don't eat until late in the day for the sole purpose of gaining weight. If you don't eat breakfast, you are actually following the sumo wrestler diet. Now, that is a scary thought.

Keep Your Metabolism Going All Day

With the right mechanisms in place, your body will naturally burn fat. But, what are the right mechanisms? That's your job; to find your body's balance between energy consumed and energy burned. Metabolism is the name of the game. When you eat healthy small meals, starting early in the morning, your metabolism is set in full swing, mobilizing and converting fat stores into energy.

When you eat breakfast along with regular snacks and small meals throughout the day, your body gets the nutrition it needs and goes to work, breaking down your food into energy. If you wait until you're starving before you eat anything, that gnawing feeling in your stomach is telling you something. Your body will start by robbing your muscle tissue of anything it needs first, like protein, then it will store fat because it thinks it's in famine mode. By eating early and often, not only are you protecting the muscle that supports your frame and allows you to walk, sit, and stand, but you are also keeping your metabolism going so it works all day to give you energy.

Simple Weight Loss Tips to Get You Started:

Eat slowly. It takes twenty minutes for your stomach to tell your brain you are full. Don't eat and run. You'll be looking for your next meal way before you need it.

Pick out foods you need to chew. Try apples, whole grain hearty breads, celery, and other raw vegetables. These foods will slow down your eating and satisfy your chewing instinct. Raw nuts are another option. Just be sure to monitor the serving sizes as you snack.

Drink 6 to 8 glasses of cold water per day. This helps to feel full and as your body works to raise the temperature of the water, you are burning calories. Keep bottles of water filled in the refrigerator and sip, sip, sip.

Eating oranges is much more satisfying than just drinking the juice. Keep this thought when choosing other fruits and vegetables. Whole is usually better.

Have a healthy snack before you start cooking dinner. This will help with overeating while preparing the meal, and after. Munching on celery is the perfect way to keep you satisfied while cooking.

If you need a sweet treat, just remember that frozen yogurt, angel food cake, and sherbet are all low fat. Low carb diets are low sugar diets, which often forbid fruit. In this case, one tiny piece of dark chocolate may be an option. This may leave you satisfied without all the sugar or carbs. You have to experiment to find the right treat for your sweet tooth that fits your diet.

The less you eat, the more your body protects itself and begins to go into starvation mode, holding on to more food, storing it as fat and robbing your muscles of nutrients. Make sure you eat a good breakfast to start your day right. Then, keep your metabolism working throughout the day with small meals and healthy snacks.

Stop starving yourself so your body can relax and start to lose that weight. Adding foods instead of subtracting foods? It's so crazy it might just work.

Rubbermaid "Give the Gift of Organization" Contest

2012-01-21T21:35:00.000-08:00

At the start of the new year, I vowed to become more organized. So far, I'm off to a decent start, but it is certainly difficult keeping my focus and goals in sight with the zillions of other important things I need to attend to each day.

Rubbermaid understands that staying organized can sometimes get in the way of other efforts, like giving time to a terrific cause or helping out in our communities. They want to reward those who give everything to others and help them get more organized so they have a little peace of mind.

Rubbermaid is offering a $5,000 organization makeover... and you can tell them who you think is deserving of this fabulous reward!

Check out the contest and nominate someone who has made a difference in your life. You can learn more and enter at http://contest.rubbermaid.com/rubbermaid

Farm Fresh Recipe: Wild Rice Sausage Casserole

2012-01-21T20:15:00.000-08:00

This is a great warm weather recipe, perfect on its own or with a nice slice of warm bread.

2/3 cup wild rice, rinsed and drained
3 1/2 cups stock (chicken or vegetable), divided
2 Tbsp olive oil or butter, divided
12 oz. ground sausage (your favorite kind)
1 onion, finely chopped
1 Tbsp finely chopped fresh thyme
12 oz. mushrooms
3 Tbsp fresh parsley, chopped fine
salt and black pepper to taste
toasted almond slivers for garnish

Combine wild rice and 3 cups of stock in a saucepan, bring to a simmer, cover and let rice cook until tender, from 50 to 65 minutes, depending on the rice and your stove. Check to make sure it's not cooking too hard after a few minutes. (Or follow the instructions on your package of wild rice.) Drain the rice through a colander to make sure it's dry, then put in a large bowl.

Preheat oven to 350 degrees.

In skillet over medium heat, put the sausage and cook until just browned slightly; then dump into bowl with cooked rice. In same skillet, heat 1 tablespoon of the olive oil or butter over low heat, and add the onions, cooking until they start to turn golden brown in color. This will take a while, as the onions are carmelizing, possibly 10 minutes or more. When the onions are golden and soft, add the thyme, stir and cook for 1 minute more, then add this mixture to the bowl with the sausage and rice.

In the same skillet, heat 1 tablespoon of olive oil or butter, add chopped mushrooms and cook until they soften and get golden brown and the moisture from the mushrooms disappears. Dump the mushrooms into the bowl with the sausage and rice mixture.

Then in the bowl, add the parsley, remaining 1/2 cup stock, and season with salt and pepper to taste, mix gently, then turn into a baking dish.

Cover and bake in preheated oven for 30 to 35 minutes or until hot and bubbly.

Add toasted almond slivers when served.

Top 5 Healthy Weight Loss Tips from Dr. Susan Lark

2012-01-20T20:16:00.000-08:00

Rural Mom is pleased to welcome Dr. Susan Lark, a leading authority in the field of women’s medicine and well respected health advocate, who knows how difficult it is for women to lose weight. That’s why she’s offering her “Top 5 Healthy Weight Loss Tips” to help us out with our New Year’s resolutions:

Increase your intake of metabolism-boosting foods: Boost your metabolism by consuming raw almonds, garbanzo beans (chickpeas), whole grains (like quinoa, amaranth, brown rice and buckwheat), cold-water fish (such as wild salmon, tuna and mackerel) and green tea.

Avoid fad diets, and dieting overall, and stick to a Mediterranean-type eating plan. The Mediterranean “diet” is abundant in fresh fruits, vegetables, whole grains, legumes, dried beans, nuts, onions, garlic, fresh herbs, olives, olive oil, fish and poultry. With this plan you won’t feel deprived and your health will dramatically improve, with significant weight loss as a wonderful side effect.

Curb cravings with saffron: Saffron affects certain brain chemicals causing an increase in fullness and satisfaction, blunting the triggers of emotional eating and promoting the loss of both fat and weight.

Walk – it’s the best aerobic exercise for everyone. Brisk walking at the same pace as an average jogger is a significantly better workout than jogging as it burns more energy, consumes more oxygen and results in higher heart rates without jarring the joints.

Gain muscle by lifting weights. Unfortunately, women progressively lose muscle and gain fat mass as they get older. Incorporating strength training into a workout routine will help retrieve lost muscle mass while also improving bone density. Plus, as muscle burns more calories than fat, muscle aids in weight loss.

###

Healthy Directions, LLC, a leading health publisher and provider of proprietary, doctor-formulated nutritional supplements, has launched its newest product, Slim Select™, a healthy, natural appetite control and weight loss formula for women developed by Dr. Susan Lark.

Slim Select™ includes Dr. Susan Lark’s recommended amount of chromium, an essential trace mineral that helps the body properly metabolize proteins, carbohydrates and fat and increases insulin sensitivity to promote steady blood sugar levels and reduce food cravings.

A three time winner of the American Medical Association’s Physician’s Recognition Award and top selling author of more than 12 books on women’s health, Dr. Susan Lark’s mission is to help women live longer, healthier and more vibrant lives with step-by-step guidance on natural remedies, lifestyle changes and nutritional supplementation.

For more information on Slim Select™ and for additional weight loss information, visit http://www.healthydirections.com/

Rural Moms Can Survive Training an Old Dog New Tricks - Part 2

2012-01-19T14:19:00.000-08:00

As you may recall from last week's post: My hubby and I want to train our gal Pyrenees, Snowflake (age 5,) to be a little less hoggish when it comes to accepting treats… meaning she butts in and tries to gobble up our guy Pyrenees’ treats instead of listening to our commands (generally to "sit.")

We selected Milk-Bone®, Pup-Peroni, and Milo's Kitchen treats to accomplish the task. Milk-Bone® has long been a favorite of mine as they cater to the need of all sizes of dogs, including special treats for large breeds. Plus, they are made with quality ingredients and my dogs love 'em.

So, how did Snowflake do? Were we able to teach this old dog to remember her new tricks?

Well... we are certainly making progress! Here's how we did it:

First, we decided to give Snowflake a Milk-Bone® treat per norm. As you can see from the picture below, that went about as expected. She nudged in front of our big guy and rather than listening to my son's command to "sit," she jumped up to snatch the treat.

Our next step was then to gently restrain Snowflake and encourage her to "sit" and wait her turn for treat while giving our big guy a Milk-Bone® snack (he is a gent, with no problems with patience or sitting upon command.) We gave her positive reinforcement with "good girl" comments (a phrase she understands for its meaning.)

After a few tries, Snowflake seemed to get the picture and sat nicely, on her own, when offered her snack. We stopped at three treats as to not over-load the dogs with too many. We certainly could use smaller treats, too, but with large breeds, they barely get a taste before it's swallowed. The large dog Milk-Bone treats are more enjoyable for them.

And of course, she gets lots of "good girl's" for that!

We continued using this method with Milk-Bone® treats for several days and Snowflake is beginning to respond wonderfully to the pattern. We'll continue for a bit and hopefully, she'll have it downpat again, making treat time a better time for everyone!

Once she gets the hang of it for good, we plan to reward her with the Milo's Kitchen Beef Jerky treats, which she will no doubt, enjoy a great deal.

So, the moral of the story is: Rural Moms can teach an old dog new tricks and a little respect for others at treat time!

Disclosure: This shop has been compensated as part of a social shopper insights study for Collective Bias. #CBias #iLoveMyK9 All opinions and insights are my own.

Enter to Win Ocean Spray Fruit Flavored Snacks: Gluten Free and Truly Tasty!

2012-01-18T16:59:00.000-08:00

I'm constantly seeking better snack alternatives for my Rural Boys and I have to say, I like to enjoy an occasional treat of fruit snacks, too. So, it's terrific to learn that Ocean Spray's new line of Fruit Flavored Snacks are made with real fruit juice and natural colors, and are only 80 calories and gluten free.

A snack that I can feel good about indulging in and a snack I feel comforable feeding my children. Plus, they taste great! Much "fresher" and more resemblant of real fruit flavors than other fruit snacks I've tried.

You can visit Ocean Spray’s Website: http://bit.ly/OceanSprayFS or Ocean Spray’s® Facebook page: http://on.fb.me/OceanSprayFBFS to find out more about these delicious snacks. And for a limited time, you can CLICK HERE to snag a coupon, too!

WIN IT!

Thanks to the super fun folks at Ocean Spray and MyBlogSpark, one (1) lucky Rural Mom reader will win 6 boxes (3 of each variety) of Ocean Spray® Fruit Flavored Snacks!

To ENTER, simply fill out the free entry in the Rafflecopter form below (and feel free to complete any of the extra tasks for additional entries!)
a Rafflecopter giveaway

Shaklee Cinch Inch Loss Plan - How Do the Products Taste?

2012-01-17T10:23:00.000-08:00

After a week of using the Shaklee Cinch Inch Loss Plan Starker Kit, I've lost 3 pounds. That's no easy task for a gal who has hypothyroidism, so of course, I'm estatic to have such a nice jump on my health goals this year.

Primarily I'm interested in modifying my eating habits to continue towards a quest for a healthier (and thinner) me. The Cinch Inch Loss Plan has proven to be a terrific stepping stone that I will keep using throughout the next week.

However... and I know this is top of mind for anyone interested in a weight loss plan: Once you get past asking "does it work?", the real question is "how do the products taste?" Because really, we all know if it doesn't taste good, it's tough to stick with.

Included with the Cinch Inch Loss Plan Starter Kit are the Cinch Chocolate Shake Mix, Cinch Vanilla Shake Mix, Cinch Energy Tea Mix (unsweetened,) and Cinch Snack Bars in Chocolate Decadence, Lemon Cranberry, and Peanut Butter Crunch. Below you'll find my opinion on each. Meal-in-a-Bar options are available along with other shake and tea flavors, but I have yet to sample those.

Cinch Chocolate Shake Mix: If you like chocolate, this one's for you- it's jam packed with chocolately goodness- very easy on the tastebuds! Not too thick and though it's full of protein and other weight loss helpers, there's no unpleasant after-taste, just a nice chocolate flavor. I have no problem, nor complaints adding this to my daily routine.

Cinch Vanilla Shake Mix: I'm not as fond of this shake, though it's good, by my taste-buds, it's not as high-ranking as the Cinch Chocolate Shake Mix. However, I've found that by adding allowable ingredients from the diet plan such as coffee or bananas, I've grown a lot, lot fonder of the Cinch Vanilla Shake Mix. If you enjoy vanilla shakes, you'll enjoy this one... and if not, there are multiple options to jazz it up a bit and tweak the taste to suite you. Again, no unpleasant after-taste, either.

Cinch Energy Tea Mix (unsweetened): I flat out love this stuff! As a life-long unsweet tea fan (yes, I'm a Southern transplant- lest you be shocked too much! Ha ha!) - I've tried my share of unsweet mixes and brews and count this among the better ones I've tasted. I could easily get used to using this all the time. The natural energy boosters in Cinch Energy Tea Mix are also quite nice. I get a lift from them and just simply from the sheer enjoyment of enjoying a glass.

Cinch Snack Bars in Chocolate Decadence, Lemon Cranberry, and Peanut Butter Crunch. On par with other popular weight loss/healthy snack bars, each of these holds up to their labels delivering a satisfying snack and burst of good flavor. My favorite is the Peanut Butter Crunch which does not taste like it should be good for me at all, giving me all the more reason to love it. No problems adding these into a diet routine.

Overall, I'm impressed with the quality and range of flavors in the Cinch Inch Loss Plan. There's enough variety to keep things interesting and enough taste enjoyment to make it pleasurable to incorporate the products in to my daily diet. Double thumbs up to Shaklee for creating a tasty product!

If you are interested in learning more about Cinch, visit http://shakleecinch.com/

Disclosure: I have received sample product and information from Shaklee. All thoughts and opinions are my own.

Rural Moms Can Dance: Just Dance 3 for Wii Review

2012-01-17T06:06:00.000-08:00

As a fan of Just Dance 1, Just Dance 2, it’s really not surprising that I’m also enamored with Just Dance 3 for Wii. There’s a reason this series is super popular, it’s simply superior video game entertainment.

If you are unfamiliar with the Just Dance series for Wii, it’s an easy to play game in which you (or a group of people,) mimic the movements of a virtual dancer. You are awarded points in the game based on your movements (recorded by the Wii remote.) The Dance moves range from traditional to silly fun (like super hero poses and air kisses.)

Yes, it can be embarrassing to bust out some of these moves, but that only adds to the fun, because everyone you are playing Just Dance 3 with is in the same ridiculous boat.

We pulled out Just Dance 3 for Wii at Christmas time and had an amazing time giggling, cheering, and grooving to the upbeat tunes. We had ages 3 to 74 taking turns and everyone agreed, it was incredibly easy and beyond fun to play. If you are looking for a game to induce smiles, this one is it.

Just Dance 3 for Wii has songs for up to four players, with four-part choreographies that allow everyone a chance to take center stage. As you progress in the game, you can unlock additional dance “mash-ups.”

There’s a range of music to get you in the mood for moving and to satisfy all tastes. My favorites are the 80’s tracks like A-Ha’s “Take On Me” and Sweat Invaders’ “Gonna Make You Sweat (Everybody Dance Now).” My Rural Boys like more modern features like Cee-Lo’s “Forget You” and songs the recognize from movies like Queen’s “Crazy Little Thing Called Love.”

Just Dance 3 for Wii is terrific for family play, party play, or individual play. If your goals include improved fitness this year, Just Dance 3 makes for a heck of a fun workout. There’s even a Just Sweat It Out mode with fitness plans and playlists, which will even track your movements and approximated calories burned over a week’s play.

Overall, double thumbs up for this innovative, upbeat, and super-charged game!

Disclosure: Thank you to Ubisoft for sponsoring this blog post. Please click here to learn more about Ubisoft. I was selected for this sponsorship by the Clever Girls Collective. All opinions are my own.

5 Foods to Add To Your Diet to Aid With Weight Loss

2012-01-15T09:00:00.000-08:00

When you think of losing weight, your first thought is naturally about the foods you will have to eliminate from your diet. But, how often do you think about the foods you need to add?

While some diet and weight loss programs talk about eating less, others emphasize adding foods to your diet. Not just any foods, however. There are several foods considered to have some real tricks for anyone trying to lose weight. Here are a few foods that are right at the top of the list.

Oatmeal

Oatmeal and oat bran are loaded with fiber and when eaten can expand to almost 30 times their volume. The combination of these two effects decreases your appetite by making you feel fuller longer. You can go for long periods of time without eating while keeping your energy levels high at the same time. In order to increase the effectiveness of your weight loss program, eat oatmeal about two hours before doing your workout. Steel-cut oats, rolled oats, and plain or natural oatmeal are your best options. Avoid the instant flavored oatmeal in packets as they contain lots of sugar and other additives, and they are much more processed, meaning the fiber content is decreased.

Raw Fruits and Vegetables

Your body burns, on average, 15% more calories when your meals contain mostly raw fruits and veggies than if you ate a meal with no fruits or vegetables. It just makes sense, then, in order to lose weight you want to eat meals consisting of mostly raw ingredients. Since these ingredients still have all of their nutrients, your body gets what it needs while you feel satisfied. Also, fruits and vegetables that are high in vitamin C, like lemons, oranges, and pineapple help your body to mobilize and flush out extra body fat.

Spices

For years, people have claimed that adding spices to your diet can help with weight loss. Recently, a professor at Oxford University, found that by eating just 3 grams of chili peppers in a meal can increase your fat-burning metabolism by 8% to 20%, for up to three hours after eating the peppers.

Also, the addition of spicy mustard to your sandwich may burn an extra 45 to 75 calories over the same three hour time span. And, just by adding fresh ginger to your diet, you get a strong diuretic. Fresh ginger also increases growth hormone production, therefore increasing the amount of fat released from your body's fat stores for burning as fuel.

Apples

While eating raw fruits in general is typically considered a great way to lose weight, apples are especially important to single out. Apples contain pectin, which prevents your body from over-absorbing fat, as well as causing your body to release some of the stored fat. A study done in Brazil found that people who ate an apple before each meal lost 33% more weight than a group of people who didn't eat an apple. Pectin also acts as an appetite suppressant, so they are great snacks to tide you over between meals.

Fish

Not only are most fish loaded with tons of omega-3s, but fish like tuna, sardines, and salmon trigger the hormone leptin. Leptin is a fat-burning hormone that suppresses your appetite and determines whether you store the calories you eat as fat, or if you burn those calories for energy. The origin of the word is interesting, too. Leptin originated from the Greek word “leptos” which means “slender.” So, adding more leptin to your diet may just prove to be slenderizing for you.

Eating certain foods to lose weight is not a brand new theory. We've often heard about diet fads that include one or two foods that dominate the program. The idea of eating specific foods that have been scientifically studied is a much more recent development in the weight loss world. When you look at the reasons why certain foods actually help you burn fat and calories, it just makes sense to add those foods to your diet plan.

Low Carb Recipe: Double Cheesy Asparagus Souffle

2012-01-14T10:00:00.000-08:00

This is a super good, winter warm-up recipe that's low-carb and full of flavor.

Double Cheesy Asparagus Souffle

1 Tbsp vegetable oil
1/4 cup diced onion
1 medium yellow squash, sliced into 1/4 inch thick circles, then cut in half
1 pound fresh asparagus, trimmed and cut into 1 inch pieces
1/2 cup roasted red peppers, cut into thin strips
2 Tbsp green onion tops, chopped
6 eggs
1/2 tsp kosher salt
1/4 tsp black pepper
pinch ground nutmeg
1 cup shredded Swiss cheese
1/2 cup shredded fresh Parmesan cheese

Preheat oven to 400 degrees.

In a large skillet over medium heat, put the oil, onion, yellow squash, and asparagus; cook, stirring frequently, until fork tender but still slightly crisp.
Remove skillet from the stove and add the roasted red peppers and green onion tops, stir, then put a bowl and set aside and let cool.
In a large bowl, put the eggs, salt, pepper, and nutmeg and whisk together; add the cheese, tossing to combine, then add the cooled squash and asparagus and stir together.
Prepare a loaf pan by spraying with a cooking spray, then cut parchment paper to fit, line the bottom of the loaf pan with it and spray the parchment paper surface with more cooking spray.
Pour the mixture into the prepared loaf pan, cut another piece of parchment paper to fit the top, spray the parchment paper with cooking spray, and lay over the top of the mixture.
Place the loaf pan in a larger baking dish on the center rack in the oven, then pour hot tap water into the bottom dish so it comes halfway up the loaf pan.
Bake in the preheated oven for about 1 hour (or a little more) until the middle bounces back when touched. Test with a toothpick stuck in the middle; if it comes out dry, the souffle is done.
Remove and let cool at room temperature for 10 minutes, then loosen the edges by running a thin knife around the edges, tip over and slowly slide out of loaf pan, remove parchment paper pieces.
Slice and serve warm.

Meal Plan Your Way to Weight Loss

2012-01-13T20:51:00.000-08:00

When following a strict weight loss regimen, it is helpful to plan out your food for the day. This way, you won't spend all day thinking about food.

Start by trying out a meal planner template. You'll find some nice printable templates at http://penniesnpounds.blogspot.com/2008/07/templates-for-meal-planning.html

If you have everything planned out, you don't have to keep thinking about what you are going to eat or how hungry you are. When you plan your meals correctly, the weight loss becomes much more likely to happen. Here are a few more tips for meal planning for weight loss success.

Plan for Breakfast

Breakfast is the meal that gets your metabolism running and, if done properly, can help you burn fat all day long. It is important to plan for breakfast because a rushed morning makes for poor food decisions. Planning for the morning is better done the night before. Now, this doesn't mean you need to pour your cereal and let it sit overnight, but you should have an idea of what you want to eat when you wake up.

A tip for planning for breakfast is to take everything out the night before, like your utensils, cereal, and anything else that can be left out, and consolidate your cold ingredients in one space in the refrigerator. This will help you to be more efficient in the morning when your eyes are not quite open yet. If protein in the morning is a must-have on your diet, try hard-boiling eggs the night before, peeling them, and storing them in a ziploc bag in the refrigerator. They are the perfect morning protein that even the sleepiest dieter can manage.

Set Up the Snacks

When we get hungry during the work day, those lunch room or cafeteria vending machines start calling our name, whispering sweet nothings. If you start a love affair with these vending machine vixens, you'll be sorry. While on a weight loss regimen, those giant boxes packed with unhealthy choices are your worst enemy. This is why it is so important to plan your snacks for the day. By bringing fruits and vegetables or other healthy options from home, you will be able to control your hunger and avoid the trips to the vending machines.

Great snacks for the workplace include an apple, plain popcorn, cut up veggies, cheese sticks, whole nuts, and yogurt. Not only will you feel better about the choices you make throughout the day, you will be able to stick to your weight loss goals for the long term. Small healthy snacks should be planned out for the day so you and your diet stay on track, and away from the vending machines.

Plan for Lunch and Dinner

When you don't have a plan in place for your main meals, chances are you could end up foraging in the refrigerator and coming up with a bowl of leftover mashed potatoes as a main course. Or worse yet, calling for pizza or driving through the fast food place. This will turn into a dieting disaster, so it is important to think about your meals ahead of time. When your diet consists of lots of vegetables, fruits, protein, and whole grains, and all you have in the refrigerator is cold spaghetti noodles, you are putting your diet in jeopardy. Fill your refrigerator and pantry full of healthy choices and write out your meal plan for the week. If you fall off your diet routinely just because you didn't plan your meals, you may be sabotaging your diet. Make the commitment, then make the plan.

When you take the time to plan your meals and snacks, you have a better shot at keeping up with your weight loss goals. By planning your breakfast, being sure to pack appropriate snacks, and planning your lunch and dinner, you will be able to fend off the evil vending machines, fast food lines, and unsuccessful attempts at foraging for healthy foods. Remember, the food you eat should be a choice, and not just what is available on a whim. Plan for your meals and plan for a healthier you.

Would you Like to Race To the Moon?

2012-01-13T02:01:00.001-08:00

This is a Sponsored post written by me on behalf of Cafe Well for SocialSpark. All opinions are 100% mine.

I know from past experience that participating in a fitness plan with a partner leads to far greater success than if left to my own devices. Imagine if your entire workplace embarked on a fun quest for better health, supporting each other towards a common goal like wieght loss, inch loss, or increased aerobic health.

Would you create a daily aerobic session? Suggest healthier lunch choices in the break room? Have a fitness Friday? Can you imagine how fun it would be if you were all working towards racing to a fabulous far away destination like the moon?

Cafe Well , known as a safe health care destination, is inspiring corporations to implement a fun health and wellness program that encourages employees to walk or run their way to fitness. The HealthAmerica "Race to the Moon" program hosted on Cafe Well meshes social media with the fun of incentives and cutting-edge technology to track steps.

Race to the Moon is sponsored by your health insurer, HealthAmerica, in partnership with Cafe Well.

If you’re not a member of HealthAmerica, you may not be able to "Race to the Moom" with your employer's program, but you can still join Cafe Well for free and enjoy all of it’s features, including fun challenges, discussion groups, and the ability to access experts to provide advice and answer questions.

For more information or to sign up today, visit Cafe Well and begin your journey towards better health!

2012 Mom on a Mission Nominations are Now Open

2012-01-12T18:19:00.000-08:00

Nominations are now open at http://www.healthychild.org/mission to find eight extraordinary parents—one of whom will become a 2012 “Mom on a Mission.”

From January through August, Healthy Child will select and honor one finalist each month; in September and October, the general public will vote to choose the winner, who will honored with a grand prize at a gala event in New York City in November.

Celebrating its 20th anniversary year, Healthy Child Healthy World began in 1992 after five-year-old Colette Chuda died of a rare form of non-hereditary cancer linked to environmental factors. Playing a leadership role in one of the most important public health and environmental movements of the 21st century, today Healthy Child Healthy World ignites the movement that empowers parents to protect children from harmful chemicals.

More information can be found at http://www.healthychild.org/.

Disclosure: As a member of the Mom Bloggers for Social Good group, I receive information to share and I'm estatic to bring you this first post of many, all focusing on terrific programs for social good.

Childhood Obesity Intervention-Good or Bad?

2012-01-12T17:58:00.000-08:00

Rural Mom is pleased to welcome back guest Mary Jo Rapini, author of Start Talking. Rapini shares insights on childhood obesity issues:

RAPINI: I was asked recently to be an expert for an HLN story involving an 8 year old boy in Ohio. This boy is morbidly obese tipping the scales at 218 pounds. The Department of Children and Family Services (DCFS) took the boy into foster care after they felt the mother was unable to follow through with appropriate measures prescribed for the boy to lose weight.

The mother's defense was that she was going to school in addition to working as an elementary teacher. She felt that she could not monitor the child at all times. Apparently family members and friends were sneaking food to the boy. DCFS reported that they had worked with mom for a year and saw no improvement.

The Ohio State Health Department estimates that more than 12 percent of third graders statewide (Ohio) are severely obese. That could mean as many as 1,380 kids in Cuyahoga County alone. This story is the first time anyone could recall a child being taken from a parent strictly due to weight-related issues.

To consider the idea that the state can handle this issue by removing an obese child from the home and placing him in foster care is not only absurd but dangerous to the development of children. Most likely there will not be enough foster homes and even if there were, will the parents in those homes be able to handle the issues an obese child struggles with? According to recent polls, one out of every three children is morbidly obese. This is not a child crisis; instead, this is a family crisis. In this situation, the child suffered from sleep apnea which meant he was hooked up to a machine at night which monitors and assists his breathing. Many obese children suffer asthma, diabetes, heart disease, hypertension, anxiety, and depression.

Obesity certainly has genetic components but to simply throw your hands in the air with complete surrender to fate is not being a responsible parent. Taking a child away from the family he knows and loves borders on cruelty. Removal of a child from his/her home should only be done as a last resort to protect that child from imminent harm (the child in this case had no other medical conditions except for sleep apnea). Many times removing a child from their home is experienced so intensely by the child that they would resort to food even more as the only thing they could control. Depression, anxiety, and a heightened loss of self-esteem may be the result.

What are we telling a child if we allow them to be taken from us, because we were not able to change our lives enough to help him? I make it clear to all of the parents I work with that if you have a morbidly obese child it takes a family to support them with a healthy lifestyle. There can be no enablers and "good guys" or "bad guys" with offering the child unhealthy foods or a lifestyle conducive to obesity.

If you have a child you are concerned with who struggles with obesity, you have more power within your family than any treatment facility known. The problem is that, many times, you know your child is hurting and that breaks your heart. The guilt you feel from that affects your ability to hold the firm and loving boundaries that your child needs. These suggestions will help you get started.

1. Talk to your pediatrician and tell them your concerns. Make a list of everything you have tried and go over this with your doctor. Don't let your doctor make light of your concerns. No one knows your child as well as you.

2. Have a family meeting and rather than addressing any one child, address the whole family. Become a united team with everyone participating in a healthy lifestyle. Identify the foods that are the most problematic (soda, chips, candy, and pastries) and replace those with raw fruits and vegetables. Make these food visible, keep a basket of raw fruit on the kitchen counter, bottled water in the fridge (or fresh water in pitchers stored in the refrigerator) and vegetables peeled and ready to eat in the refrigerator. The best way to get rid of the junk food is to throw it away. It's toxic! Why would you donate or give someone else what is poisonous to their body?

3. Quit telling yourself that in order for your kids to fit in they need junk food in the house. They don't. This thinking is keeping you from being an effective parent in helping your obese child. It is not fair to let the thin sibling eat junk food and not allow it for the child with weight issues. This builds resentment. Get rid of the junk food and make it forbidden for your whole family.

4. Family activities are helpful for all families as well as marriages. Protect and prioritize these types of days. Take a family walk, go to the park, or (in the winter) ice skating. Anything where there is movement will help everyone be healthier. Activities shared as a family help the child who is overweight feel less isolated and alone.

5. If you are unsure of foods and what to serve, a wise investment is to talk to a dietitian. Many physician offices have dietitians on staff. Getting advice and attaining more knowledge of foods can help you help your child.

6. If your obese child suffers from social anxiety or depression, seek help from a counselor. It is much wiser to begin counseling before your child's self-esteem is destroyed. Rebuilding an obese child's self esteem is much more difficult then learning healthy coping mechanisms that can comfort them so they won't resort to using food.

Child protective services have a huge job and they do it well. There are so many children that need to be placed with foster parents in order to survive. Morbid obesity should not be a reason we need to contact CPS. Parents must get serious with their children's health and well being. Being a parent means taking care of your child and making sure they have all they need to be healthy. If your child is overweight and struggling with health issues, begin making changes to the whole family's lifestyle today.

Mary Jo Rapini, MEd, LPC, is a licensed psychotherapist and co-author with Janine J. Sherman, of Start Talking: A Girl's Guide for You and Your Mom About Health, Sex or Whatever. Read more about the book at www.StartTalkingBook.com and more about Rapini at www.maryjorapini.com.

Walgreens Prescription Savings and the Express Scripts Program

2012-01-12T13:02:00.001-08:00

This is a Sponsored post written by me on behalf of Walgreens for SocialSpark. All opinions are 100% mine.

Walgreens announced that they are taking multiple steps to help patients covered by an Express Scripts pharmacy network to continue to use Walgreens service.

In 2011, Walgreens negotiated with Express Scripts for a new contract to continue services, but those negotiations were unsuccessful and the contract between Walgreens and Express Script expired on December 31, 2011.

This has left many Express Scripts customers in the lurch as they've come to rely on Walgreens 24-hour service and now have to find a new pharmacy that Express Scripts has a contract with.

Walgreens is attempting to buffer the disruption and inconvenience for long-time customers by providing them with various options to make the transition easier and to allow loyal customers to continue using their preferred Walgreens locations.

Options for Walgreens customers with certain prescription insurance plans managed by Express Scripts who are affect who are affected by the non-renewal of contract include:

A special discount on annual membership for the Walgreens Prescription Savings Club
Savings on more than 8,000 brand-name and all generic medications
Discounts on flu shots, pet prescriptions, nebulizers and diabetic supplies
Bonuses when purchasing Walgreens brand products and photofinishing services

For more details, press release information may be found at http://bit.ly/y6RTpL

Stay updated on Walgreens programs and promotions by following Walgreens on Twitter or "liking" Walgreens on Facebook

Rural Moms Can Survive Training an Old Dog New Tricks

2012-01-11T06:36:00.000-08:00

Our dogs aren’t exactly old, but after five years with our family, they are certainly in tune with our expectations and well, spoiled!

My hubby and I want to train our gal Pyrenees, Snowflake (age 5,) a little better though as over the past two years, she’s gotten a little hoggish when it comes to treats… meaning she butts in and tries to gobble up our guy Pyrenees’ treats. Not fun for anyone involved, I assure you.

So, when the cool folks at Collective Bias and Milk-Bone® mentioned an opportunity to focus on obedience training, I was inspired. It’s time we re-teach Snowflake to be a little more gracious at dessert time.

Off to Walmart I headed, where I new I’d find low price treats to train with- of course, dog treats are a necessity when teaching our old dog the importance of patience and sharing.

Milk-Bone® has long been a favorite of mine as they cater to the need of all sizes of dogs, including special treats for large dogs, which is not always easy to find at local retailers. (And trust me, small dog treats aren't nearly as much fun for or practical for my large breed!)

You can check out my full shopping excursion here: https://plus.google.com/#photos/110626780416241914200/albums/5696183707567307921

A super highlight of my shopping trip was finding a terrific coupon on specially marked packages of Milk-Bone® treats that offered $2 off the purchase of Lean Pup-Peroni Treats or Milo's Kitchen Treats. At Walmart's low pricing, this makes the extra treats practically free!

I wound up getting three treats to help with my training ambitions for Snowflake: Milk-Bone® Large Dog Treats, Pup-Peroni Bacon-flavored Treats, and Milo's Kitchen Beef Jerky Treats.

Will I be able to teach my old dog to be more cooperative and to share during treat time? Stay tuned for the results next week!

Disclosure: This shop has been compensated as part of a social shopper insights study for Collective Bias. #CBias #ILoveMyK9 All opinions and insights are my own.

Return of the Progresso Souper You Contest

2012-01-09T09:38:00.000-08:00

We're happy to alert you that Progresso is offering a new Souper You Contest this year to help you achieve your New Year's health and beauty goals.

This year, the Souper You® Contest will provide three lucky winners with an ultimate makeover experience in Hollywood; this includes a trip for 2 to Los Angeles, California where the winner will receive a head-to-toe makeover including hair and makeup, guided shopping spree with a $1,000 fashion retailer gift card, $1,000 spending money and 2 tickets to this season´s live finale of NBC´s The Biggest Loser.

Progresso is asking fans to visit http://www.souperyou.com/ and submit their photo with a brief essay about why they love Progresso soups and why they deserve a makeover, by no later than February 22nd

Fans can check back on March 12th for the announcement of the top ten finalists, and to vote for their favorite finalist until March 25th

In addition, visit http://bit.ly/ProgressoCoup to download a printable coupon for $1.25 off the purchase of four (4) cans of Progresso Soup today,

About Progresso Soups:

Thanks to Progresso®, you can have your soup and eat it too! With 40 delicious soups with 100 calories or less per serving, Progresso Soup has a variety of offerings that help you beat diet boredom and satisfy your taste cravings, while helping you stick to your weight management calorie goals. Progresso soups are packed with hearty ingredients like pasta, beans, rice, meat and vegetables that suit your taste buds and make you feel good about including it in your meal choices.

Information provided to Rural Mom by Progresso through MyBlogSpark

Achieve Your Organizing Goals with Chore Charts

2012-01-07T22:07:00.000-08:00

A week into January and I still can’t seem to get our family routine on track, let alone recover from holiday clean-up and finding storage home for gifts and goodies. Sound familiar?

Then the GoalForIt.com Chore Chart might offer some well-needed support for you, too, read on…

I’d love to claim to be a super organized mom who is on top of every task and activity, but nope, it isn’t so. I struggle to keep my personal family calendar, chore list, work tasks, and schedule straight - let alone involve my family in a productive sense. Working on it as a priority this year, though, now happy to say I see the desk beneath the clutter already.

As I’ve made a bit of progress in cleaning up my organizational act, I also want to encourage my children to adopt healthier habits. Plus, they are (sigh…) growing up and it is time to give them more responsibility on a regular basis.

So when first introduced to the Goal For It website, I felt inspired and instantly new this would be a terrific tool to help me succeed. The Goal Setting methods and tracker offered a great start for my personal system, but from a family-involvement stand-point, I was tickled to find the free Chore Charts.

A Chore Chart is a tool to help you organize your child’s responsibilities and clearly communicate your expectations – that can be customized with fun backgrounds with suitable tasks for children, tweens, and even teens.

The process to create a Chore Chart is amazingly simple… and I warn you, it may be highly addictive, too as there are so many options to chose from, you could literally wallpaper their room… and well, that would likely defeat the purpose, aye?

You can add chores and responsibilities, behavior goals, healthy habits, or create your own custom options. I decided to create a few simple (yet helpful) daily responsibilities and to add a couple healthy habits I want to encourage.

So far, it’s a hit! My Rural Boys really like having a personal tracker that’s easy to comprehend and I believe it made them feel special. They commented that they felt it would be easy-peasy, scowled a little at the teeth-brushing reminders (ha!) and ultimately agreed that they would like to add some more chores and that they would come up with them (gotta love that!)

Overall, I feel a wave of relief knowing that a few daily bases are covered and I feel great knowing that the boys appreciated having their responsibilities spelled out and now have a fun way to keep track of their contributions to our family success.

Create your Chore Charts at http://goalforit.com/chore-chart.html

Disclosure: This is a sponsored post for GoalForIt, via my participation with Mom Select. All thoughts and opinions are honestly represented and are my own.

Lalaloopsy Cutest Giveaway Ever!

2012-01-06T20:37:00.000-08:00

Cutest Giveaway Ever! 1 winner takes all!

Mini Lalaloopsy! Sew Magical, Sew Cute! 3 mini figures, 1 is a collectable, 3 playsets including 4 more mini figures

Another great giveaway brought to you by Mom Blog Society and Mom Does Reviews and over 18 other fabulous bloggers including Rural Mom.

Roll in on the cutest School bus ever!

Mini Lalaloopsy school bus with rolling button wheels . Includes Mini Lalaloopsy Bea Spells-A- Lot and her pet owl. Back door flips down to a slide. Cone and school accessory included. Swing out stop sign keeps the Mini Lalaloopsy safe.

Fun at the Ferris Wheel!

Now you can have the cuteness of the Lalaloopsy in the palm of your hand. Play and explore in the Mini Lalaloopsy World at Peanuts Spinning Ferris Wheel where your favorite magical friends can play and visit with each other. Includes exclusive Mini Lalaloosy Peanut BigTop doll. Ferris wheel really spins. Holds up to 3 Mini Lalaloopsy dolls. Includes an online code to print a Lalaloopsy Land Map Puzzle Piece

TreeHouse Relaxation!

Spend some time relaxing with your Lalaloopsy friends in the Mini Lalaloopsy Tree House Play Set from MGA. Kids aged 4 years and up will enjoying exploring the tree house with the included Spot Splatter Splash and Patch Treasure Chest figures. The figures fit into the tree house's many accessories for lots of pretend climbing, swinging, relaxing, and building in this two-sided play set. This set provides hours of fun and is compatible with other Lalaloopsy figures. Three of the Cutest Mini Lalaloopsy Dolls:

Mini Peppy POM poms: with accessories and pet.

Mini Mittens: with Fluff and Stuff and accessories

Mini Holly Sleigh Bells: Collectable for 2011, with reindeer pet and accessories

WIN IT!

Easy entry on the rafflecopter below. Good luck!
a Rafflecopter giveaway

Can Weight Loss be a Cinch? #cinchspiration

2012-01-06T11:38:00.000-08:00

We all know the nitty-gritty truth of the matter. Eat less, move more and you are likely to lose weight.

Yet, things like motivation, health problems, or general confusion on what to eat, when can hinder our progress... or even the start of our path towards health.

For example, I have hypothyroidism (which makes weight loss a little more challenging) and I'll be the first to admit, I lack motivation this year- likely because I'm not in the New Year's resolution mood... I mean, come on how many times have your resolutions fizzled by the end of the January.

But, I do want to be healthier and I believe I can do pretty much anything for at least two weeks, so I'm going to take a spin at jump-starting my weight loss and rev up my energy by sampling the Shaklee Cinch Inch Loss Plan for 14 days.

Cinch is designed to help you to keep muscle you have, burn fat you don’t want, and lose inches you don’t need. So basically, when you stop the Cinch program, there's no yo-yo dieting effect- which is one of the most attractive benefits to me. I have no desire to try out a program only to have the weight blast back on despite my continued healthy eating habits (been there, done that!)

I'm already loving the Cinch program because with my kit, they provided me with a handy-dandy tape measure, food logs, and a simple meal planner. They've taken all the guess work out and laid out a very easy-to-follow, understandable plan.

Join me tomorrow as I begin my adventure and give you the full scoop on my first taste-test. Because, yep, you know taste is truly going to matter!

If you are interested in learning more about Cinch, visit http://shakleecinch.com
Right now, there's a fab special going on including a free offer and a sample pack offer, too.

Disclosure: I have received sample product and information from Shaklee. All thoughts and opinions are my own.

How To Fit A Healthy Diet Into Your Lifestyle

2012-01-05T09:39:00.000-08:00

Ask anyone who is starting a weight loss program and you'll hear a groan when the word “diet” comes into the conversation. Taking time out to pick a diet, plan your food, and actually follow the plan can be exhausting and frustrating.
To avoid all this, many folks are tempted to skip all that and just shed those extra pounds by starving themselves for a couple weeks. However, all the experts agree that this quick starvation diet method just doesn't work. Losing weight is a process, and like it or not, it takes planning. Here are some tips to make your dieting more effective, healthier, and something that will fit your lifestyle.

Make Eating Simple
Instead of being overly concerned with counting calories, measuring portion sizes, or performing college algebra just to eat your lunch, try thinking of your food in simple terms. Looking at your plate, focus on color variety, for instance. If you make sure you have a plate filled with different colors, your diet will naturally be healthier and more satisfying. If everything on your plate is white, your diet will suffer and your weight loss program will be jeopardized.

Rather than measure ounces and calories, just choose portions that are about the size of your fist. Depending on your diet, you will want one or two “fist” size portions of protein, vegetables, fruit, dairy, and carbs. Put away the scale, the calorie counter, and the list of foods allowed. Keep it simple to stay on track without the frustration.

Don't Make an Off-Limits List
Try not to think of certain foods as “off-limits,” rather cut your portion sizes in half or allow a favorite food less often. This allows you to keep the foods you like while still making healthier choices. When you ban certain food groups, it can backfire. You could end up craving those foods even more. Then when you give in to temptation, you feel like a failure and the downward spiral begins.

If you over-do it, don't beat yourself up, just get up and make the next choice a healthy one. If you can't resist that chocolate chip cookie, just follow it up with a large glass of cold water or milk, and make sure dinner consists of super-healthy choices with extra servings of crunchy vegetables.

Eat Socially
Whenever possible, eat with others. Eating in a group setting allows for healthy eating habits, such as eating slower and taking smaller bites. Mindless over-eating tends to happen in front of a computer or television. Eating in groups creates conversation, which means you'll be taking breaks between bites.

This process over the coarse of a meal allows time to listen to your body, especially when it tells you it is full.

Take Your Time
When you do eat alone, remind yourself to slow down. Rushing through a meal is never a good idea. It takes about 20 minutes for your stomach to tell your brain that you're full. Plate up your food in an attractive way. Sit at the table, not in front of the television. Choose foods that take some time to chew and chew that food slowly and savor the flavors. With each slow bite, you are allowing your stomach and brain to catch up so you begin to feel full faster. Now your brain has a chance to tell you to stop eating when you no longer feel hungry.

Eat Breakfast
We've all heard that a good day starts with a good breakfast. This is true for several reasons. The term “breakfast” does actually mean to “break” your “fast.” During your sleeping hours, your body went into hibernation mode. Think of a bear in a den during the winter. A bear's metabolism slows down and their body stores fat for the long winter nap. Your body is doing something similar each and every night; slowing down and storing fat. In the morning, your body is “told” that it can stop storing fat when you give it some nutrition in the way of some healthy food.

Your breakfast jump-starts your metabolism by telling your body that it's time to burn some fat for energy. Skipping breakfast keeps your body in hibernation mode. It still thinks it has to store fat away for later. It just makes sense to have an egg, a glass of milk, some yogurt, a handful of nuts, a bowl of oatmeal, or a muffin to wake up your metabolism.

Eat Several Smaller Meals and Snacks
We have also heard about having “3 square meals” a day. Unlike the breakfast anthem we just discussed, this one isn't considered a wise move anymore, especially when it comes to weight loss. Rather than eating three large meals a day, having several smaller meals and interspersing healthy snacks throughout the day keeps your body's metabolism on a steady course which keeps the blood sugar levels on an even keel.

Starting with breakfast, then midday snack, then a light lunch, then another snack, then dinner, then another snack; you get the picture. Choose the schedule that works best with your day and just be sure to not allow yourself to get really hungry during the day. That hungry feeling is a sign that your body is scared it won't get fed and it's gone into fat-storing mode.

To set yourself up for success rather than failure, think about your healthy diet in these smaller, more manageable steps rather than one big drastic change. People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Your diet is about more than the food on your plate; it is also about how you think about food and how your body reacts. With just a few changes in your eating habits, you could be on your way to that ideal weight.

Low-Carb Faux Mashed Potatoes

2012-01-04T09:30:00.000-08:00

If you are like me, then likely you've chosen to refocus your health for the new year- our health and well-being should be a top priority and the start of the new year can often bring that into clearer focus. To help keep us on the path to better health, we'll be presenting oodles of recipes that can be incorporated easily to help with healthier eating, one plate at a time!

Enjoy this low-carb version of faux mashed potatoes that is very close to the "real" thing... go on, give it a try, I think you'll be surprised how much you enjoy this tasty side dish!

Low-Carb Faux Mashed Potatoes

1 head cauliflower
1 Tbsp cream cheese, at room temperature
1/4 cup freshly grated Parmesan cheese
1/2 tsp minced garlic
1/8 tsp chicken base or bouillon (or 1/2 tsp salt)
1/8 tsp ground black pepper
chives and butter for garnish (optional)

Clean and wash cauliflower, then cut into even size small pieces.
Bring a big pot of water to a boil, drop cauliflower pieces in and cook for about 5 to 7 minutes or until very tender.
Drain well, then dump onto a surface covered in paper towels to remove any leftover moisture; do not let cool off.
Put warm cauliflower in food processor and add the remaining ingredients (except garnish) and pulse process until blended well and has the consistency of mashed potatoes. Don't over blend; leave some lumps, or the "potatoes" will start to get runny.
Serve with a sprinkle of chives and pats of butter.

5 Formerly Fattening Foods That Help You Lose Weight

2012-01-03T09:14:00.000-08:00

It may surprise you to know you don't have to nibble on celery sticks or carrots to get that metabolism going to burn calories to lose weight. Many foods are thought to be fattening, when in fact they actually can help your body burn fat so you can slim down faster. There are good reasons to re-think some of the “forbidden” foods when deciding what foods to choose for your diet. Let's take a look at a few of these much aligned foods to set the record straight.

Almonds
Who would have thought that this small nut would have such a significant impact on weight loss? A Purdue University study showed that when compared to eating rice cakes, people who ate a handful of almonds felt fuller longer. Surprisingly, almonds are loaded with fat, but it's good fat. It's the kind of fat that your brain and body needs to function. Enjoy about 16 to 20 almonds every day to satisfy your hunger without overloading on calories.

Olive Oil
A healthy intake of fats can help you lose weight. How? By controlling hunger. Fats make you feel full. Monounsaturated fats are a good choice because you will keep cholesterol under control while satisfying your cravings, and olive oil fits the bill. Eliminating fats from your diet to lose weight has been a dieting standard for many years, but certain fats are essential to a healthy diet. This concept is surprising to many long-term dieters. But, in these modern times, science has proven that oils, the right oil, provides nutrition that your body needs as well as weight loss benefits.

Peanut Butter
Who would have guessed that a kid-friendly food could be diet friendly, too? Peanut butter is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Just keep an eye on portion size because peanut butter can have a lot of fat and even sugar. Limit yourself to no more than two tablespoons a day and be sure to pick a natural peanut butter so you avoid the added sugars.

Parmigiano- Reggiano Cheese
Another on the list of unexpected foods to help slim you down is a particular favorite of most foodies. This low-calorie, calcium-rich treat activates the body's fat-burning hormones, say University of Wisconsin researchers. This cheese also has a higher protein content compared to other dairy products. Consider adding this powerhouse of flavor to roasted vegetables for that little extra boost.

Animal Fats
We've been told for so long that you have to eliminate animal fat from your diet to lose weight, that it's hard to wrap your head around this one, right? But, new research has proven that animal fat provides some nutritional value you need and may be a better choice than other forms of fat in some cases. Not only does fat in your food make you feel full, but certain animal fat may provide your body with some missing elements. Even the much dreaded lard has been making a dietary come back.

Your body needs vitamin D to feel good and to function. Interestingly, foods that provide vitamin D, all of which are animal foods, tend to be high in cholesterol. What does this have to do with weight loss? If you are not getting enough vitamin D, you will not be active. Your bones and muscles are going to suffer, keeping you sedentary, which is a disaster when trying to lose weight. So, animal fats in moderation should be on your weight loss radar.

Through the years, there have been diet gurus who have pitched some pretty far-fetched ideas about weight loss. Usually, it comes down to moderation. Avoiding certain foods entirely, even the foods that “sound” fattening, may not be the best way to lose weight and keep it off. It's confusing, I know. But, give it some thought and decide for yourself which weight loss theories make sense to you.