 Okay, see that colourful bowl of your favorite "fat-free" cereal called Fruit Loops there. Ditch it! Quick, that sugar rush will get to you quicker than any cereal, what does that mean? Sugar ultimately can cause fat gain. The seasonal summer fruit, that we all love to eat in the summer... ouch! That is a diabetics dream for cravings BUT a death-wish for insulin travels. The BBQs burgers, processed meat, dogs... there, a popular one, ditch the 'wonderbread' 'wasteoftime' bun & focus on the quality protein instead, not the mystery processed kind either. These quick, colourful foods send us into a blood-sugar roller coaster ride, and for some means ups n downs, weight gain, energy yo-yos, and vicious cravings. My advise, ditch it!    Unlocking the Secrets of Longevity Genes A handful of genes that control the body's defenses during hard times can also dramatically improve health and prolong life in diverse organisms. Understanding how they work may reveal the keys to extending human life span while banishing diseases of old age Resveratrol’s chemical structure gives it the ability to activate the sirtuin gene. This gene is important in suppressing DNA instability and allowing for repair of damaged DNA. One of the known causes of aging is the decreased ability for older cells to perfectly replicate DNA in every new cell. The build up of "DNA debris" in cells is connected to aging and the death of individual cells. Resveratrol increases the rate of deacetylation, which controls whether a gene is turned on or off. By controlling the rate of deacetylation and activating the sirtuin gene, resveratrol is demonstrated to have longevity effects  Res What?! Resveratrol? But, take it from our expertise, there is a lot of great hype & stellar advertising to create a buyer’s frenzy all to attract aging consumers onto the next big anti-aging & even weight loss natural supplement. Okay, so here is the brief on what makes one Resveratrol supplement better than the next one… We know its hard to pronounce but one should know what it is first? Resveratrol is naturally found in certain plants, primarily in the skins of fruit, but can also be found in the leaves and vines. It is found in the strongest concentrations in the red Muscatine grapes that make red wine, the red wine itself, blueberries, cranberries, peanuts, and Japanese knotweed. We did find that most researchers believe that the concentrations that are found naturally aren’t strong enough to offer the same benefits as the more concentrated Resveratrol found in some of the higher quality supplements that contain much higher amounts than can be found in a natural diet of these particular foods or red wine. Not only not strong enough but one has to consumer a lot of calories to get the health benefits of it, well over 1000 bottles of red wine to gain its health benefit. Straight up Fact:Standardized Trans Isomers Resveratrol is the type of product you should be looking for on the label. All Harvard Studies & Anti-aging research indicates results based on trans type. You should know this: There are two types of Resveratrol – Trans and Cis. The great benefits you read about ; antioxidant, weight management, aging, cardiovascular and longevity benefits were tested using the trans type. They didn’t get the same results from the cis type, who’s they you ask? Harvard Studies indicated some impressive research as well as other scientific findings based out of Europe, based on trans type of the ingredient. Price? Buyer Beware of course. One thing we did find interesting: There was a lot of varied price comparison (based upon the actual amount of Resveratrol found in each product and the prices varied wildly – from .12 cents per 100 mg to over $45 per 100 mg! Uber Grape for Ageless Living... 05/29/2010
 Got Resveratrol? What is it?!?! Resveratrol is a powerful antioxidant that is produced by some plants to protect against environmental stresses. It is more commonly known, however, as the active ingredient in red wine that protects against heart disease. How to get it in your diet? How to best get resveratrol? I personally take this supplement for two reasons:
We like this! This is one of the reasons that medical professionals promote drinking wine. The antioxidants in the wine quickly make their way into the bloodstream so it works quickly. Antioxidants help our bodies fight against cell damage, which in turn helps us to live healthier lives and look ageless. More information in how to Get Reserveratrol into your daily regime: www.ubergrape.com Note that all the foods Hungry Girl, Lisa & her Friends are triggered by is C A R B S! For the most part, I steer clear of my trigger foods, too. (By the way, trigger foods are those that make you want more and more of them, potentially setting you off into an eating frenzy.) But we all slip up every now and again. I've gone thru an entire bag of pistachios in one day. (Not a proud moment, but I'm only human.) Days like that, thankfully, are few and far between -- mostly because I tend to avoid my trigger foods altogether. But when I do treat myself to them, I use some tricks. Check 'em out... 1. Find portion-controlled options. Since I love nuts but can't be trusted around big bags of them, I keep 100-calorie packs handy. If your favorite snack doesn't come packaged in single servings, try this next tip. 2. Break large bags up into mini bags/containers with a single portion in each. This TOTALLY helps. In fact, I recommend doing it as soon as you get back from the store -- keep those giant snack bags out of your home whenever possible! 3. Pop a mint or a piece of sugar-free mint gum right after you have a serving of your trigger food. The mintiness can help stop you from craving more of that food. (The fresh breath is an added bonus.) This one works like a CHARM!  Eating Chocolate Health Benefits Ok, I am convinced that people in history have found chocolate to be an aphrodisiac, but why? Chocolate contains phenylethylamine, a naturally occurring amino-acid which some consider to have aphrodisiacal effects and is even said to be able to “cure” hangovers. Phenylethylamine is a substance which is released naturally in the human body when you’re in love. Other stimulants present in chocolate are dopamine and serotonin, which alleviate pain and encourage a good mood. Serotonin produces feelings of pleasure in a similar way to sunlight. Chocolate also contains theobromine, a chemical stimulant frequently confused with caffeine, but has very different effects on the human body. It is a mild, lasting stimulant with a mood improving effect. Its presence is one of the causes for chocolate’s mood-elevating effects. (Note – In chocolate, theobromine exists in doses that are safe for humans to consume in large quantities, but can be lethal for animals such as dogs and horses, as they metabolize theobromine more slowly.) Wow, no wonder I love it so much! What more does a person need than a mood elevating, stimulating, pleasurable, not to mention, great tasting, experience? I must mention, however, that some sources state that there is no evidence of chocolate having a true aphrodisiac effect. My opinion, who cares? With all that happening, if it doesn’t put you in the mood, it won’t take much encouragement to get you there. Excuse me, I seem to be craving some chocolate…… Oh here is some healthy dinner trivia for your next dessert; “A pharmacist and professor of experimental therapeutics, Corder studied the diets of some of the longest-living humans — inhabitants of the French wine-producing region of Madiran and the islands of Crete and Sardinia — and concluded that although they eat plenty of fruits, vegetables, nuts and berries, it’s actually their consumption of tannic red wine and dark chocolate that’s a significant factor in their longevity. Corder says that both contain high concentrations of pigments known as flavonoids, the most significant being proanthocyanidin, which has a beneficial physiological effect on our hearts. Any time a health expert prescribes wine and chocolate, it’s a great day!” Oh and I will tell you the connection with woman, chocolate, and wine being a nutritionalist I studied it all; fascinating I call it the State of O. Let me explain; Chocolate contains phenylethylamine, a naturally occurring amino-acid which some consider to have aphrodisiacal effects. Phenylethylamine is a substance which is released naturally in the human body when you’re in love. I call it the pleasure centre. Other stimulants present in chocolate are dopamine and serotonin, which alleviate pain and encourage a good mood. Serotonin produces feelings of pleasure in a similar way to sunlight or a warm bath. Chocolate also contains theobromine, a chemical stimulant frequently confused with caffeine, but has very different effects on the human body. It is a mild, lasting stimulant with a mood improving effect it is the State of O for chocolate’s mood-elevating effects is like the new orgasmic delight. The 'Sugar' on our Sugar Substitutes! 10/26/2009
Once upon a time, your choice for a sugar substitute was pretty much limited to one product—saccharin, commonly sold as Sweet'N Low. Twenty-four years after "the pink one" debuted in 1957, aspartame (Equal and NutraSweet) was introduced, and 17 years after that, sucralose (Splenda) gained the approval of the Food and Drug Administration (FDA). No other sugar substitute has ever come close to the popularity of the Big Three. But now, a number of natural sweeteners may give those familiar packets a run for their money. The mainstays Before we get to the new guys on the block, let's take a look at old pink, blue, and yellow. The FDA has given its stamp of approval to saccharin, aspartame, and sucralose. The Center for Science in the Public Interest—a health advocacy group—disagrees about saccharin and aspartame, citing studies that indicate those sweeteners increase the risk of cancer, and advises people to choose sucralose. I don't think it matters which product you choose if you consume less than two artificially sweetened items a day. Or you could ditch artificial sweeteners altogether and switch to one of the new natural sugar substitutes. Sweeteners based on a sugar alcohol Erythritol-based products like ZSweet and Zerose have been receiving a lot of buzz lately. Erythritol is a sugar alcohol that occurs naturally in many familiar foods. Unlike other sugar alcohols used in dietetic foods—such as sorbitol, maltitol, and xylitol—erythritol doesn't lead to gassiness or bloating and does not have a laxative effect. Erythritol is 60 percent to 70 percent as sweet as table sugar, so you may need to use more of it in beverages and baked goods. Though made from sugar, the new erythritol sweeteners are calorie-free. Sweeteners from Stevia –low glycemic(my personal favorite) PureVia and Truvia are both made from an extract of the stevia plant. Stevia has been consumed for centuries in South America but until recently could be marketed in the U.S. only as a dietary supplement. It was relegated to health-food stores and vitamin shops, where it was sold as a stand-alone sugar substitute. Now that the FDA has approved its use in food, it's only a matter of time before stevia shows up in cookies, cake, candy, and beverages. Stevia extracts are up to 300 times sweeter than table sugar. They lack some of sugar's physical characteristics, so keep this in mind before you dump a boatload into your coffee or tea. Truvia and PureVia "cut" their products with erythritol, so it's a lot less sweet than pure stevia. Other brands use more concentrated stevia. Recipe and conversion charts can be found online. Sweeteners from Agave – low glycemic Products such as Xagave derive from a plant native to Mexico and are sold in syrup form—usually referred to as "nectar." Unlike stevia and erythritol, agave nectar is not calorie-free; in fact, Xagave contains a few more calories than sugar (56 calories per tablespoon of Xagave vs. 50 for sugar). However, Xagave is sweeter than sugar, so you save calories by using less of it. You may need to make other ad-justments when cooking or baking with agave nectar. Agave's advantage is that it is less likely than sugar to lead to erratic blood-sugar levels. However, if you have irritable bowel syndrome or are at risk for heart disease, you may be better off with stevia, erythritol, or those pink, blue, or yellow packets. Then again, you may prefer to use a small amount of plain old sugar—at only 16 calories per packet. "D I E T" It's like the Dirty 'F' Word... 10/23/2009
When we think ‘diet’ you are actively engaging in short term thinking. When you start to think of it as something you go on and then off again, that’s the wrong direction. Lose the word "diet" from your vocabulary! This type of yo-yo behaviour is linked to many health problems. Because of the strain on the body of repeated weight loss and weight gain, the researchers found that the dieters would have been better off not dieting at all. Research has shown the repeated rapid weight gain and loss associated with dieting can double the risk of death from heart disease, including heart attacks, and the risk of premature death in general. For starters... When you think 'diet' you are actively engaging in short term thinking. When you start to think of it as something you go on and then off again, that's the wrong direction. Some of the BEST resources on nutrition are not diets. They are eating plans. They are how to eat healthy for life programs. They teach you how to eat correctly for everyday living. There's nothing short term about them. A quick test is to simply look at any given plan and immediately ask yourself... Is this something I can do for life? Frankly... If you are overweight, then thinking in the short term is exactly why you could be doomed to fail! As you bounce from one plan to the next, you become more and more frustrated. FACT: Many diets that use a severe calorie restriction just makes it harder to lose the weight the next time. FACT: Some studies show that repeated weight loss and regain actually increase the changes you'll gain even more weight the next time. FACT: Studies consistently find that people who report the most exercise also have the most weight loss. Now with all this in mind... No matter what eating plan you choose or what your goals, just drop the word 'diet' from your vocabulary and pick a plan you can stick with for life. That encourages slow weight loss or weight gain. That doesn't "demonize" foods but helps you pick and choose from healthy alternatives and explains the reasons why. If you are always changing your eating habits for special events or every 8 weeks, you might be dieting. That's the time to take a step back and learn all you can about nutrition. Learning how to eat correctly is something you can stick with for life and avoid the common frustrations. Protein Paradox 10/20/2009
By now you all know we are eating our way to this protein paradox. The more protein you eat the more fat you burn. There is a growing body of scientific evidence proving that protein is a natural fat burner. Let me tell you about a groundbreaking case study that I researched. This study, based on overweight adolescents, proves my point. The kids who were fed 30 percent more calories daily, all in the form of protein, lost twice as much body fat as those who were fed a high-carb, low-fat, low-calorie diet. This is a powerful example of nutrient partitioning in practice. When the metabolic traffic cop sees starchy carbohydrates approaching, he turns the fat-burning furnaces down. The following are some of the most common questions and statements I have heard from my clients over the years: "If you don't eat meat, chicken, or fish, where do you get your protein?" "You can't get enough protein on a vegan diet." "I tried a vegetarian diet, but I got sick, and I was constantly tired!" "Can I take a supplement to get protein requirements?" "I don’t want to get huge so I don’t eat protein!" "I don’t have muscle I have a lot of fat on this body!" "Protein powder is just for bodybuilders." ...and my personal favorite: "I don’t want to gain muscle I just want to lose fat." I hear these types of comments from all types of people: vegetarians, bodybuilders, sedentary folks, and women to name a few. They seem to have the idea that protein is only for people that do weight training, sports or any other physical activity that requires your muscles to be worked. Myths such as these simply will not go away without the solid facts to prove otherwise. The hard fact that constantly comes to the foreground is that the focus on protein borders on obsession in countries of the Western Hemisphere. One glance at restaurant menus, and the plates that come to the tables, are proof that the centerpiece of the meals are the large serving of meat, chicken or fish frequently smothered in creamy sauces or melted cheese. The portions served at one meal alone come close to fulfilling a day's worth of protein needs. The meat and dairy industries spend billions of dollars to project their message right into your shopping cart through television commercials, magazine ads, and grocery store ads. These powerful industries even recognize the importance of teaching young children "good nutrition" at a very early age. Since the end of World War II they spread their protein message to our youth by providing schools across Canada and the U.S. with colorful charts of the "important food groups" which emphasize meat, dairy products, and eggs. For the decades following World War II, one simply could not ignore the emphasis on protein. Could we fail to ignore the large billboards flaunting larger than life-size images of cheese, eggs, and milk? And who can forget the successful ad campaigns for "Where's the beef?" and "Milk does a body good." The protein message comes at us from all directions, even on bus benches. We recognize that protein is a necessity to a healthy body, and that it is important to replenish our store of protein every day. Because the body doesn't store protein as it does other nutrients, we're aware it must be replaced each day as a source of nourishment for building and repairing new cells, hormones, antibodies, enzymes and muscle tissue. So what are you waiting for? Feed the machine with the foundation for building a lean mean fat-burning machine! Let me help you with some basic protein requirements to get you well on your way. Understand that all people require protein, but daily requirements vary.  To Cheat or NOT to Cheat on my diet!?!. 10/02/2009
 Trade Secrets from your Narcissistic Nutritionist: TGIF!! To Cheat or NOT to Cheat? Cheat meals are a nice way to keep your sanity and that is about it. The theory behind a cheat meal a week is to keep your metabolism from dropping due to consuming low calories all week. Well that one meal isn’t going to change a thing in that regard. It may not do a lot of harm either so what’s the concern? The thing is that most people who have a cheat meal do one of two things. They either eat an insanely massive dirty meal or they have a cheat day. When you do this, you will generally have a negative effect, but if it is a clean(ish) meal that is off your diet you should be ok. The cheat meal is exactly that, a cheat, and why are you cheating? To reward yourself for sticking to your healthy diet? Hmmmmmmmmmm Good thing we don’t look at marriage this way isn’t it. Guess what, we shouldn’t look at our diet this way either. That one cheat can ruin everything you accomplished over the last week, is it worth it? Not as far as I am concerned. Saying that… People often assume that I have a will of steel when it comes to watching what I eat. In order for me to maintain low body fat levels throughout the year, my diet is somewhat strict as a rule; HOWEVER, I am not an angel. From time to time, I have to cheat on my diet, either for my sanity or because I can’t say no to the occasional dinner out. Ok, you got me, I don’t HAVE to cheat, I CHOOSE to, but I do it as safely as possible. When it becomes a choice & not a privilege you certainly gain more control of yourself don’t you think? However here are MY little secrets for cheating and getting away with it (for the most part). Ideally you will not need this information, hmmmmmm, but it will at least help reduce the risk of falling too far off track if you “must” cheat. Tips from Diet Diva REVEALED: The first part, and most difficult is to get your metabolism fired up. You will need to be eating at least 6 small healthy meals a day for a month or two, ideally with no cheat meals for that period of time. This will get your body accustom to processing your food in an efficient scheduled manner. Once your body stops storing calories as fat from meal to meal and starts using them as energy and muscle repair, you are on your way to becoming a human furnace that burns through calories. You need to train with weights at least 3 times a week, this will ensure you maintain and or build muscle while restricting calories. Basically, you require calories for your bodily functions and to feed your working muscles. The more muscle you have the more calories your body will burn, even when you sleep. For every pound of muscle you gain you require up to 100 additional calories a day to maintain. Now, let’s assume you have been resistance training 3 days a week and have been eating 6 small meals a day for the last couple months. You have been losing fat and have gained a few new pounds of muscle. You have now elevated your metabolism about as far as you are going to on your own. It’s time to take it to the next level; here is where you look to supplements. By adding a fat burning supplement, you can kick your metabolic rate even higher. Choosing a fat burning supplement that addresses many areas such as thermogenisis, elevating thyroid output, shutting down fat receptors and increasing insulin sensitivity is the best approach. And yes I have my recommendations on the ones that are safe, don’t stress out your adrenal glands or make you jittery. Okay, so now you are dropping body fat even faster and maintaining your lean body mass. At this stage, you usually feel your bodytemperature rise shortly after eating as your internal furnace burns through the calories. You are now ready to approach cheating and get away with it, but we need a couple more tools first. I have great faith in the new Fat Blockers, Insulin Mimickers and Carbohydrate Inhibitors on the market. Trust me on that one, I study it all; remember I am a vitamin addict & well Aka Narcissistic Nutritionist! Her Trade Secret: My personal combat for all my meals to keep insulin managed & not spiked is ACV (Apple Cider Vinegar 500mg caps) I take 1-2 prior to eating. With the aid of these supplements, you can block up to 20 grams of fat, 500 grams of starch and shuttle the sugars into your muscles or burn them as energy more effectively. Taking these supplements 15-60 minutes before your OCCASIONAL dirty meal will help you get away with diet murder and ease the conscience. This is the “meat and potatoes” of it; however, there are a few more little rules to follow. Make sure you eat your regularly scheduled meals before and after your cheat meal. Don’t try to starve all day thinking you can use the calories when you cheat later in the day. This will only make you store the calories more readily. Also, don’t fast for the rest of the day because of the extra calories you just consumed. Continue to eat every 3 hours after your cheat meal, but you might want to cut these meals down a little, especially if you are not that hungry. The main thing is we want to keep your body in a fat burning zone by eating every 2.5 to 3 hours, going any longer will just cause you to store calories. **Diet Diva Tip: Another way to ensure your cheat meal has the least impact on you is to work out before your cheat meal. I suggest always a bigger muscle group such as legs or back training. After you work out with weights, your metabolic rate is very high, this will help you burn through the excess calories that you consume. These rules if followed should help you cheat as safely as possible, however everyone is different. People that are really lean are going to be able to get away with more than someone with a higher body fat level. Obviously, if you have been able to get your body fat levels really low your metabolism is fast, if you are having a hard time getting your body fat levels lower than your metabolism still isn’t up to par so be careful. At the end of the day, the best way to stay on track and not let a cheat meal affect your diet or progress is to not have that cheat meal. Sometimes one cheat meal leads to another and another until you are no longer eating the way you should. For most people one cheat meal a week is fine, for others maybe more or less. I hope this helps you and by the way try not to feel guilty after your cheat meal. Make up your mind before you eat and justify it then, if you can live with possible negative outcome then dig in and enjoy. If not, then don’t have it and regret it for days after, it’s not worth it. To summarize the smart way to cheat on your diet:
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