Saturday, November 16, 2013

9 Foods with More Sugar Than a Krispy Kreme Doughnut

9 Foods with More Sugar Than a Krispy Kreme Doughnut
"When you eat sugar it triggers the production of your brain's natural opioids – a key initiator of the addiction process. Your brain essentially becomes addicted to stimulating the release of its own opioids."

Sunday, October 27, 2013

Dr. Pickering: Why Food Combining Matters

Dr. Pickering: Why Food Combining Matters: How to Combine Foods for Optimal Health

Monday, October 21, 2013

Feeding Picky Toddlers, Toddler Who Won't Eat, and More Solutions

Feeding Picky Toddlers, Toddler Who Won't Eat, and More Solutions

Campaign to rid foods of red dye made from bugs is heating up

Campaign to rid foods of red dye made from bugs is heating up

Top 5 BANNED foods (Are they in your house?)

Yesterday, controversial nutrition “Nerd” Nick Pineault sent me this concerning article.

It turns out that a lot of banned foods end up in our grocery cart – and contain hidden toxic chemicals that increase your risks of disease and storing belly fat.

Read the article below and tell me what you think:


Banned foods in your plate?

By Nick Pineault

Author and investigator, The Truth About Fat Burning Foods

Every day, Americans eat tons of dangerous banned ingredients, and chances are you’re one of them.

I don’t mean to scare you, but to simply tell you the truth.

I’ve spent the last 7+ years researching how our food is made, and discovered dark secrets I have to tell the world – even if it makes me the most HATED expert by the big companies.

Here’s my top 5 banned ingredients that end up in most plates:

1) Ractopamine (in pork)

It’s banned in the European Union, China, and Taiwan – but Consumer Reports found this dangerous drug in 20% of all pork products.

Oh, and as a side note – recent studies also found that 81% of all supermarket meats in the US are contaminated with antibiotic-resistant bacteria which damage your gut flora and slow down your weight loss.

2) rBGH (in milk)

While Canada, Australia, New Zealand, Japan, Israel and all European Union countries banned the use of rBGH, this hormone used to increase cows’ milk product is still used in all 50 states.

The use of rBGH increases the levels of IGF-1 hormone in the milk by at least 6 folds, increasing risks of various cancers.

3) GMOs (in almost everything)

Over 50 countries require labeling of GMO foods, and many of them banned GMOs altogether.

In the US, GMO foods are NOT labeled – even if 91% of the population feels like they should be. And because 90% of all soy, corn, canola and sugar (sugar beet) in the US is now GMO, Americans eat their weight in GMO foods each year.

The first-ever lifetime feeding study on the potential health risks of GMOs was published in September 2012. The results of feeding rats GMO corn for two years were very scary:

· Some rats developed massive tumors that represent 25% of their body weight

· Liver damage was up to 5 times higher in the GMO group than in the non-GMO group

· Female rats that ate GMOs had a 3X higher risk of premature death

4) Potassium Bromate (in bread)

Called a cancer threat by the CSPI since 1999, banned from dozens of countries, this ingredient is still used in bread these days.

5) Chloramphenicol (in honey)

This antibiotic used on honey bees has been banned in the US for years, but can still be found in cheap supermarket honey (along with heavy metals) that comes from China.

The concerning thing is that a recent study found that 75% or more of all the honey in the U.S. may be Chinese honey sold as American honey.


Scary, I know. But I know you want to learn the dirty truth about food, and to make the right choices. You can do just that here:

==> Learn the Truth About Fat Burning Foods

To Your Health and Fitness,

Arthur M.

Friday, October 18, 2013

The real truth about free-range egg yolks (watch out for this)

The other day, cutting edge nutrition expert Nick Pineault shared why the grass-fed beef you’re paying top dollar for might really NOT be grass-fed at all.

Unfortunately, he’s back today with more bad news…

Pay close attention:

BAD NEWS About Free-Range Eggs

By Nick Pineault

The Nutrition Nerd and author of Truth About Fat Burning Foods

Claims on eggs cartons can be VERY misleading.

Free-range... pastured… organic… added lutein… added omega-3…

So which ones are the best?

The simple answer is: you want the eggs than come from the healthiest hens possible.

In other words, hens need to have access to sunshine and be able to eat the omnivorous diet they’re supposed to. Yes, hens are in fact omnivores (mostly insectivores), and do not usually eat the grains most farmers feed them with nowadays.

Eggs raised this way (“pastured eggs”) pack a ton more nutrition than regular factory eggs.

· 66% more vitamin A

· 200% more omega-3

· 300% more vitamin E

Very much like beef, eggs’ claims are mostly not regulated.

For example, a farmer could say that its hens are “cage-free” but, in fact, they could still be packed into an overcrowded barn in the dark – leading to very poor life conditions for them and ultimately eggs that contain way less nutrients in your shopping cart.

Also, another misleading claim (that just isn’t worth the extra money you pay) is “Added Omega-3”.

It’s true that using flax as part of poultry ration can increase the ALA omega-3 content of egg yolk fat.

BUT --- there’s a caveat: this type of omega-3 is 8 to 33 times less absorbable than the animal-based omega-3 (EPA and DHA) naturally contained in eggs.

To make it even worse, the Center for Science in the Public Interest’s independent lab tests revealed that certain enriched eggs contain less than half of the omega-3 claimed on the packaging.

The bottom line: just like buying grass-fed beef, knowing your egg farmer personally remains the best way to make sure you’re getting the nutrition you’re paying a premium for.

“Pastured” and “organic” are probably the two labels that I would trust the most, but if you’re still in doubt, make sure to verify the color of the yolk.

If the yolk is a pale yellow, chances are that these eggs aren’t really pastured. But if it’s bright orange, you’ve got a keeper.

Important reminder: Of course, if you can only get regular factory eggs, remember that they’re still MUCH better than any granola bar as a filling snack, or as any pastry or cereals for breakfast.


Thanks Nick!

Now in case you didn’t already know, this type of stuff is going on EVERYWHERE inside your local grocery stores and restaurants.

Look… we all know that nutrient-dense foods improve our health and ultimately our results, right?

Might as well know you’re investing your hard-earned money to get the real deal, and get deceived by these food marketers.

Make sure you learn The Truth About Fat Burning Foods BEFORE your next trip to the grocery store.

=> Learn the REAL truth about the food you eat.

You’ll thank me for it.

Arthur M.

Thursday, October 17, 2013

Wednesday, October 16, 2013

LABEL LIE: Why your beef may NOT be grass-fed at all (article)

Each time you invest more money to buy healthier beef, there’s a chance that you end up getting less quality than what you paid for.

But thankfully, Nick Pineault, AKA “The Nutrition Nerd” has figured it all for you. Here’s what you need to know…

How To Make Sure Your Grass-Fed Beef Is In Fact Grass-Fed

By: Nick Pineault

Creator and Author of The Truth About Fat Burning Foods

You probably already know that grass-fed beef has nothing to do with its feedlot-raised, grain-fed cousin that’s sold in supermarkets on the nutritional side.

In fact, grass-fed beef contains 2 to 4 times more omega-3 (essential fatty acids), 4 times more vitamin A and E, a lot more conjugated linoleic acid/CLA (a natural fat burner), and less fat and calories per pound than regular grain-fed beef you buy at the supermarket.

Grass-fed animals are considerably healthier than grain-fed ones, which means that farmers don’t have to use part of the 15 million pounds of antibiotics used on grain-fed cattle just to prevent them from getting sick.

Obviously, buying quality meat becomes a great idea to improve your own health and support local farms that care about animals.

So what label claim do you look for at your local Whole Foods to find grass-fed beef?

Turns out it’s really not that clear.

In the last couple of years, the labeling regulations have changed quite a lot in the beef industry. But of course, very few customers know that.

Nowadays, manufacturers are able to sell grass-fed beef that has been “grain-finished” as 100% grass-fed beef.

The problem is: some farmers will feed their cattle grass for most of their lifespan, but “finish” them with grains in the last months before sending them to the slaughterhouse.

Because the last 90 to 160 days of diet determine how much nutrition your big, juicy steak will contain, this process removes any benefits the initial grass diet might have had.

The bottom line: your beef needs to be both grass-fed and grass-finished to contain all the nutrition it’s supposed to.

But because those claims are still not regulated by the USDA, your best insurance is to develop a relationship with a farmer that raises beef the right way.

This will give you confidence that you’re buying the right kind.


Thanks Nick!

Now if you’re kinda irritated with this information, you’re not alone.

That’s why the #1 product I recommend for EVERYBODY in 2013 is The Truth About Fat Burning Foods.

In a world full of weight loss and nutrition scams, it’s very rare that I come across legitimate research about food that actually “stands out”, solves a huge problem, and gives us a REAL solution.

=> This is my #1 nutrition recommendation for 2013.

Nick researched over 512 studies while creating this.

Learn the REAL truth about the food you eat.

To Your Health and Fitness,

Arthur M.

Sunday, September 15, 2013

Monday, September 9, 2013

Tuesday, September 3, 2013

Healthy Mushroom Recipes

Healthy Mushroom Recipes: 7 (Amazing) Mushroom Recipes That Will Scare Away the Flu!

Tuesday, July 30, 2013

How Much Protein Should I Eat?

How Much Protein Should I Eat?: "There's no cut-and-dried answer for how many grams a woman should get each day — it depends on your weight, your activity level, and whether or not you're pregnant."

Add protein to every meal to maintain muscle mass as you age

Add protein to every meal to maintain muscle mass as you age

Debate Rages on Over Agricultural Antibiotics Use

Debate Rages on Over Agricultural Antibiotics Use
Bottom Line, "You can help yourself and your community by using antibiotics only when absolutely necessary and by purchasing organic, antibiotic-free meats and other foods from local farmers – not CAFOs."

Wednesday, July 10, 2013

3 Foods NOT to Eat When Pregnant {article}

Important: At no other time in your life is your diet more important than when you are pregnant, which is why I'm proud to endorse the brand new All-Belly Pregnancy Program, a step-by-step guide to eating and exercising trimester-by-trimester to ensure a healthier, smarter and happier baby!  And to celebrate it's release this week, Flavia is giving $50.00 OFF, but only until tomorrow at midnight:

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3 WORST Foods For Pregnant Women By Flavia Del Monte

Many women believe the idea that being pregnant means you can eat whatever you want. The fact is nothing could be further from the truth.
Not only is bad food still bad for you, but when you’re pregnant, it’s also bad for your baby.

Sometimes, the effects on your baby are even more serious. This is clearly true when it comes to sweets made with sugar, artificial sweeteners and high-fructose corn syrup.

Everything you eat is used to feed your baby. That includes not only the nutrients but the additives, genetically modified cells and other components that can have a huge impact on your unborn child.

During your pregnancy, you need to be eating a diet of whole (preferably organic) foods that contains plenty of protein, carbs and healthy fats.  You can still enjoy sweet treats very moderately, but most of the sugar in your diet needs to come from fruit. Here’s why.


Eating sugar wreaks havoc on your body in several ways. When you eat sugary foods, only a small portion of that sugar can be used by your body for energy. The rest languishes in your bloodstream, raising your insulin levels to dangerous heights.

Unfortunately, sugar is addicting and you’ll end up eating more, which creates a vicious cycle that is known to lead to obesity and gestational diabetes. You’re not the only one who might be impacted, though. Excess sugar and excess weight gain during pregnancy can lead to a dangerously high birth weight for your baby and also make him or her a higher risk for Type 2 diabetes later on. When you need a sweet treat, reach for a piece of fruit, take a walk or read a good book until the cravings pass.

Artificial Sweeteners

The labels on foods containing artificial sweeteners will tell you that they’re safe to eat. So will any number of studies that you can find. The problem is that most of the funding for those studies comes from the companies that make those artificial sweeteners. If you read independent scientific studies, they’ll tell you something very different.

One of the biggest dangers of eating artificial sweeteners when you’re pregnant is that they interfere with the baby’s ability to regulate his own blood sugar. Artificial sweeteners cause a false insulin response, confusing the baby’s own hormonal balance and creating an over-secretion of insulin.

Aside from that danger, there is the fact that when you ingest artificial sweeteners, they rob your body of much-needed calcium; calcium that you need for your own bone density and bone health but also for your developing baby.

Artificial sweeteners are known to cause:

• Fibromyalgia symptoms

• Spams

• Shooting pains

• Numbness in legs

• Cramps

• Vertigo

• Dizziness

• Headaches

• Joint-pain

• Depression

None of those things are what we want for ourselves or for our babies.

High Fructose Corn Syrup

Back in the 1970s, Japanese researchers figured out to separate fructose from corn. Basically, fructose is a highly concentrated form of the sugar that occurs in corn. The reason for creating this process is money. It’s a much cheaper way to sweeten foods and therefore make a higher profit. Because it’s so highly concentrated, fructose is also terribly addictive.

It’s the same principle as cocaine and the coca leaf. Coco leaves are actually very good for you, but when you ingest their properties at a hugely concentrated level, they’re horrendous. They’re also incredibly addicting.

When you (and your baby) ingest high fructose corn syrup, the impact on your body is very much like that of cocaine. In other words, it causes a very quick and very sharp increase in energy, but then drops you right back down, almost as fast. Your response? Get some more.

You wouldn’t feed your baby cocaine; you shouldn’t let HFCS anywhere near him or her, either. This is one of the most important reasons to avoid processed foods.  Almost everything contains HFCS, even foods that aren’t sweet.

As long as you avoid processed foods, read the labels very carefully when you do eat something processed, and base 95% of your diet on fresh, whole foods, you can still have fun eating for two, without worrying what you’re doing to yourself and your baby.

If you're tired of vague, confusing and contradicting pregnancy information that is often outdated and unsafe, be sure to pick up  a copy of Flavia’s brand new All-Belly Pregnancy Program for $50 OFF. The price doubles tomorrow at midnight:

==> $50 Off All-Belly Pregnancy + FREE Fast Action Bonus

Researching and organizing this program has been Flavia’s personal project the past 6-months and after reviewing the entire program, I’m confident it'll be the best decision you make towards an all-belly pregnancy:

==> $50 Off All-Belly Pregnancy + FREE Fast Action Bonus


Arthur M. 

P.S. Plus, when you order today, you'll receive How To Cook When Expecting, 15 Meals in 50 Minutes – a bonus that is worth the price of the program alone and will soon be a stand-alone program for $47-$97.

==> $50 Off All-Belly Pregnancy + FREE Fast Action Bonus

P.P.S. Seriously, this bonus alone is INCREDIBLE and if you want to learn how to cook health and delicious meals with Toronto TOP gourmet chef, you’re going to want to pick this up before the bonus disappears tomorrow at midnight:

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Farmers market: A healthy way to buy local -

Farmers market: A healthy way to buy local -

10 Common US Foods That Are Banned in Other Countries

10 Common US Foods That Are Banned in Other Countries

Friday, May 31, 2013

Foods You Should Avoid Plus Smarter, Healthier Replacements

When you’re hungry it’s easy to reach for the closest thing at hand. Be careful, because the closest thing at hand is probably not the healthiest thing you can be eating. Your body is your temple so treat it with respect. Check out this list of foods you should avoid plus discover some smarter, healthier replacements.

Avoid This Food, Try That Food Instead!
by Jackie Burgmann, author of “Hot at Home” – The Transformation Solution for People Who Hate The Gym

In the interest of being the healthiest version of you possible, it’s a great idea to make sure what you put into your body is also the healthiest food possible.

As they say, “You are what you eat”… and this really is very true. If you don’t eat healthfully how can you expect your body to process garbage and produce a healthy body as the result? Give it the good nutrition it craves and you’ll be surprised at the stunning changes towards better health and weight loss you can achieve in your body.

Keep reading to find out some simply awful foods that you’ll want to avoid, and some great suggestions to replace the bad with some good.

Almost all processed and packaged food contains some degree of additives and chemicals (added as emulsifiers like soy lecithin or preservatives to prolong shelf life). Avoid packaged foods and processed foods as much as possible. When shopping for groceries, try to stick to ‘one ingredient’ foods such as fresh vegetables, fruits and berries, lean meats, seafood, dairy and eggs, unprocessed raw nuts and seeds. Basically keep your eyes peeled for whole, natural foods, as close as possible to how you’d find them before any human touches them.

Artificial sweeteners are poison. Any kind of artificial sweetener you can find out there is surely going to be something absolutely chock full of chemicals, if not made 100% out of chemicals. Why would you expect your body to even know what to do with that crap? Stay away from this stuff. Even the stuff that claims to be made from sugar has had chemical processes applied to it to remove the calories. In a word: Yuck. Opt for sweetening your food and beverages with natural sweeteners like honey, maple syrup or, if you’re counting your calories, try Stevia. It’s a natural product (it’s a plant leaf) and has no calories.

On that note, also try to avoid High Fructose Corn Syrup. There’s nothing good about it, and it certainly is NOT a ‘health food’ as the manufacturers may have you believe. It’s highly processed and nothing but empty calories (and a lot of them at that) with little to know nutritional value. You’ll notice that a lot of packaged and processed foods actually contain high fructose corn syrup, so if you’re staying away from those foods, it will be easier to avoid high fructose corn syrup.

Again, opt for any of the previously mentioned sweeteners instead of corn syrup. They are much healthier and much more nutritious than high fructose corn syrup. Honey and maple syrup also contain lots of healthy enzymes and anti-oxidants that your body does know how to digest and use.

Refined Sugar is also referred to by many as “white death”, and there’s a reason for that. The stuff is extremely bad for you. I would probably put it in the exact same category as the above mentioned high fructose corn syrup, and is maybe one teensy step better than artificial sweeteners. There is absolutely no nutritional benefit to eating white death sugar. It’s extremely processed (the word “refined” is just a fancy way of saying “processed”) and offers nothing in the way of nutrients or even energy. Can you say “blood sugar spike followed by huge crash”? Because that’s all white sugar will get you. Well, that and lots of calories, with no nutrition whatsoever. If you MUST use sweetener your FAR better options are honey, maple syrup and stevia. You’ll still get a few extra calories and a blood sugar spike with honey and maple syrup, but at least you’ll get those healthy enzymes and anti-oxidants instead of just empty calories. Stevia is your absolute best bet for avoiding the calories and the blood sugar spike and crash.

Seeing a bit of a theme here yet? Processed equals Bad. Unprocessed equals GOOD. This is the rule of thumb you’ll want to stick to if you’re really serious about eating better for better health or weight loss.

Remember, you are what you eat. Garbage in will certainly equal garbage out. So stay healthy, and keep that diet clean!!

Jackie Burgmann is a Certified Personal Trainer living in Vancouver, BC who specializes in In-Home Training and Online Fitness Coaching. She is also the author of “Hot at Home”, the latest in ‘In-Home Training’ fitness resources. Hot at Home is The Transformation Solution for People Who Hate the Gym.

Need a one-stop honest resource of no-nonsense fat loss tactics, real world nutrition strategies and effective fat burning workouts? Get “Hot at Home“. Jackie tells it like it is and doesn’t waste your time with fluff, gimmicks, hype or false promises. You get the stuff that works … and works FAST!

Wednesday, May 15, 2013

Saturday, May 11, 2013

Vegan Health Club

Vegan Health Club A Compilation Of Vegan Experts That Answers All The Questions People Have About Going Vegan

Thursday, April 11, 2013

7 Simple Rules For What You Should Be Eating Right Now

What you eat on a daily basis determines just about everything you can possibly imagine that goes with your body...your health, mental energy, body composition, athletic name it and what you eat has an impact on it.

Read the complete article < < < Click Here!

Monday, February 18, 2013

Saturday, January 26, 2013

Midnight Snack Foods To Help You Sleep

If you’ve ever laid awake waiting for dreamland, and thoughts of food spin around in your head instead, you are not alone. Midnight cravings happen to everyone at some time or other. Ignoring the snack attack doesn't always work. A trip to the kitchen is sometimes all that will make the cravings disappear. But, you still want to get back to sleep, so the last thing you want to do is reach for something that is going to keep you up all night. You want to have food on hand that will have a soothing effect on you. You want sleep to come again at some point that night. So, what are some of the best foods you can snack on that will help you sleep?


Drinking a glass of milk will help you sleep for two reasons. Milk will satisfy your hunger. Milk also contains tryptophan which enhances relaxation and will make you drowsy and ready to lay your head back down. Warm milk will especially trigger that sleepy feeling. Sip a mug of warm milk and you will be dreaming in no time.


Like milk, turkey contains tryptophan. If you’ve ever enjoyed a turkey dinner at Thanksgiving, you know how a nap after dinner sounds. Irresistible. Of course, you don't have to roast a huge turkey when you want to stock the refrigerator with this sleep-inducer. You can easily find turkey breasts to roast and have on hand. Enjoy a few slices of cold turkey for a simple, fast snack, or make a nice sandwich. Use whole grain bread which is high in complex carbs, which are also part of the formula to make you sleepy.


Choose fruit to snack on in order to maintain your diet, but choose bananas and cherries in particular to help you sleep. Bananas contain minerals that relax the muscles, as well as tryptophan, just like turkey and milk. Cherries and cherry juice boost the bodies production of melatonin which the body needs to sleep. If you fill a bowl with bananas and pour a bit of hot milk over, you've got a snack that is Mr. Sandman's best little helper.


If you want a relaxing treat, you can't go wrong with a warm bowl of oatmeal. Because oatmeal is loaded with sleep inducing nutrients like calcium, magnesium, phosphorus, and potassium, it only makes sense that this comforting food could also be a valuable midnight snack. Of course, this is another opportunity to enjoy some warm milk. With a warm bowl of oatmeal, you have a double dose of sleepy-time snacking.


Although we know alcohol in excess will prevent you from getting a good night's sleep, a single glass of wine will relax your body and mind. For many people, this is the perfect end to a hectic day. Adding a glass of wine to your evening routine may help you relax enough to let Mr. Sandman do his job. Remember, too much wine will either keep you awake or cause you to wake in the middle of the night. Try a mug of mulled wine for the ultimate experience in relaxation.

Just because we have a case of the midnight munchies doesn’t mean we have to be up for hours contemplating what we will eat. If we choose the right kind of foods when the late night snack attack hits, we'll be able to slip into sleep time with less effort. Get back on a normal sleep schedule with less stress by enjoying these sleepy time foods.

Recalls, Market Withdrawals, & Safety Alerts > Whole Foods Market Recall Whole Catch Wild Alaskan Sockeye Salmon Because of Possible Health Risk from Listeria

Recalls, Market Withdrawals, & Safety Alerts > Whole Foods Market Recall Whole Catch Wild Alaskan Sockeye Salmon Because of Possible Health Risk from Listeria

Saturday, January 19, 2013

Keep Healthier Snacks On Hand For Those Midnight Cravings

We all know it’s not good to eat right before bed or late at night. This type of behavior can throw off our sleep and put any diet out of whack in no time. However, there are ways to bend the rules a bit as long as we have a plan and a supply of healthy snacks on hand at all hours of the day or night. So, what are some healthy snacks that will satisfy our snack attack, yet not break our diet and keep us up all night? Let's take a look at a few healthier late night snacks.

Keep Fruit Handy

Fruit is an easy, healthy way to satisfy your hunger without blowing your diet. Apple slices with peanut butter, a bowl of grapes or berries, bananas, or orange slices are a few ideas that you can keep on hand in case of the late night munchies. Besides being healthy, slowly nibbling on fruit that's juicy, crunchy, rich, or just plain sweet satisfies our urge to chew, which is often what's causing our craving to begin with. We're not so much hungry as just wanting to satisfy our need to nibble.

Veggies Any Time

Although veggies don't seem like the thing you would crave late at night, they are a definite must to help satisfy your urge to snack without blowing your diet. Vegetables are low in fat and calories and are full of vitamins which are excellent for your overall health. Carrots, celery sticks, cauliflower, cucumber slices, or even radishes can help maintain your diet and still fulfill those cravings. A tiny bit of dip or salad dressing will help make the veggies more desirable. Again, it is often the chewing urge that gets us up out of bed and standing at the refrigerator. Be sure to have lots and lots of cut up, ready to eat, fresh veggies and you'll be back in bed before you know it, and without busting your diet wide open, or having stuffed yourself too full to sleep.

Pop Goes the Snack

A small bowl of popcorn can help to satisfy the need to snack, both filling your tummy and giving you something to crunch. Be mindful of the toppings, as this is sometimes where the diet goes astray. Instead of buttery toppings, try a sprinkle of grated cheese, herbs, or seasonings. If you like a sweet snack at night, try a sprinkle of cinnamon, allspice, or nutmeg to create a sweet, satisfying taste. Popcorn itself is low in calories and high in fiber. Again, beware of the brand of popcorn and the ingredients listed. Choose the most natural popcorn you can, then you decide on which healthier toppings to add.

Go Nuts

Nuts are a great snack because a small amount will give you that 'full' feeling. That is because of the fat, which is needed in all diets to give your tummy the signal that it's full. In the case of nuts, the fat is healthy for you, so you get the good nutrients and the satisfaction. This is especially important at night when you want to eat a small amount of food but still feel full so you can get to sleep. Pecans, cashews, almonds, walnuts, or peanuts are powerhouses of nutrition to keep on hand at all times, night or day.

Drink Your Fill

Drinking something when you're hungry may not seem like it would satisfy your urge to snack, but a glass of milk or even water can sway those cravings and cause that sleepy, ready-for-bed feeling. Of course, you can add small amounts of food with your drink, such as a piece of cheese or a few whole wheat crackers. But, sometimes just a tummy filled with a soothing beverage is enough to drive those cravings away. Make smart beverage choices and see if you can put the munchies to rest before you dive into a snack that will ruin your diet, and possibly your night.

The key to satisfying the midnight munchies in a healthier manner is to be prepared. Keep healthier foods on hand that are easy to grab and nibble on when the cravings hit. Rather than grabbing that deep fried, oil saturated, sugary, or sodium laden junk food, keep a few of these healthier choices handy so when the urge to snack hits (and it will!) you'll have something to fend off the attack... in a healthier way. Snack happy!

Tuesday, January 15, 2013

Ideas For Breaking The Snacking Habit

When the midnight munchies strike, is it out of hunger or habit? After awhile, it can be hard to tell. Are you reaching for the snacks because you didn't eat enough during the day, or is there simply a well-worn path to the refrigerator that you continue to follow? Distinguishing the difference between a need for nutrition and a lapse into an old habit is important to eliminate those extra, and empty, calories at night. Let's take a look at some ideas for breaking the snacking habit.

Eat Early and Often

Get your motor, your metabolism, running as soon as you wake up and keep it going all day with healthy meals and snacks throughout the day. If you deny your body fuel all day with a restrictive diet, you'll receive gentle reminders around bedtime that you're hungry.

Protein Beats Carbs

Carb craving is one of the most common snack nuisances. When bedtime rolls around, the soothing call of carbs can be especially haunting. But the type of carbs we crave causes a spike in blood sugar, making it harder to relax and sleep. Protein makes you feel full, just like carbs. But, unlike carbs, there is no spike in blood sugar. A diet rich in protein has the result of retraining your body, and your brain, to quit relying on carbs to feel full.

Schedule a Snack

Just like dieting, snacking healthier requires planning. Rather than wait for the snack attack to hit just before bedtime, plan to nibble on something light and healthy about an hour before getting ready for bed. Don't let a craving lead you to bad snack decisions. If you have it ready and scheduled, you're in control.

Snack Portion Control

And, speaking of control, quit digging in that big bag of chips or cookies. If you must have a snack like this before bed, take a measured amount out to serve yourself. You'll be surprised how eating mindlessly out of a bag can add up to super-sized portions. Decide how many chips, cookies, or whatever you want to eat and put just that portion on your snack plate.

Stay Busy

Are you hungry or are you bored? Boredom can create a feeling like hunger. Boredom can also have you blazing a trail to the refrigerator simply out of habit. When it comes time to relax before bed, find an activity to keep your attention away from the snacks. Play games, pet the dog, brush the cat, take a walk, give yourself a manicure... anything that takes you away from the old snacking routine.

New Bed Time

If you find yourself sitting up late at night in front of the television with a bowl of ice cream, stop. Turn off the lights and go to bed. Many people who snack late at night do so because they get bored. As suggested above, keeping busy can help keep your mind, and your hands, off the snacks. However, just getting out of your chair and going to bed can solve the desire to snack, too. Simply put, if you usually go to bed at 11 o'clock, and routinely get a snack attack at 10 o'clock, move your bedtime up to 10 o'clock. It's worth a try to avoid the munchies and save your healthy diet.

Brush Teeth

This may sound silly, but it works. Brushing your teeth before your usual snack attack time actually interrupts your taste buds from craving food. Just think about eating a bowl of ice cream after you brush your teeth. Not very appetizing, is it? Brushing your teeth earlier in the evening also works to push bedtime up, another good way to avoid those cravings.

Much of our late night snacking originates from our routines, which can lead to bad eating habits. Turn those bad habits into good habits to eliminate mindless midnight snacking and eat healthier.

Wednesday, January 9, 2013

DASH Diet Ranked Best Overall -- See What's Second

DASH Diet Ranked Best Overall -- See What's Second
A new ranking of diets by U.S. News & World Report gives top honors for best overall diet to the DASH (Dietary Approaches to Stop Hypertension) diet.

Monday, January 7, 2013