Tip of the Day: Cinnamon

Cinnamon is rich in manganese, iron, calcium and fiber. It has been used since medieval times to cure diarrhea, indigestion and bloating. In addition, it helps prevent the spread of cancer cells, the formation of stomach ulcers, and assists in curing bacterial infections.  

Adding one scoop if cinnamon to your diet has a regulatory effect on blood sugar levels and simultaneously increases insulin levels in the body which increases the metabolism of glucose. It influences the manner in which sugar is metabolized by the body and prevents the transformation of the metabolized sugar into fat.
 Cinnamon also delays the passing of food from the stomach into the intestine. Hence, you feel satisfied for a longer time and eat less.  In simple terms, cinnamon helps you lose weight. You can add cinnamon to herbal tea to get a cup of healthy and tasty tea.

 Alternatively, add a teaspoon of cinnamon to your breakfast cereal or oatmeal, sprinkle it on your toast or add it to your morning cup of coffee. The addition of cinnamon to foods such as butter and cheese, and pies such as apple and peach pies, enhances their taste. It can also be added to fruit juices and ciders for the same purpose. Alternatively, you can take cinnamon capsules as an easier alternative to the above.

Juicing- 2013

January 2013, 20 pounds less.

When I say "Juicing", I mean the act of removing all liquids from fruits and vegetables, creating a fantastic drink rich with vitamins and nutrients. I received a Black and Decker juicer for Christmas, and I absolutely love it.

 I've started this experiment as my breakfast in the morning. Often times using the same ingredients, though I will admit to adding a few variations for the sake of my taste buds.

It is important to note that fruit and vegetable juice has very little protein by itself and virtually no fat, so alone it is not really a complete food. It should be used in addition to your regular meals not in place of it, or with the addition of a high source of protein like Greek Yogurt. 

In conjunction with my own list, which you will find below, you can also add a quarter to half a lemon or a lime (leaving much of the white rind on) or you can add some cranberries if you enjoy them. Researchers have discovered that cranberries have five times the antioxidant content of broccoli, which means they may protect against cancer, stroke and heart disease. They are full of phyto-nutrients which can help women avoid urinary tract infections. Limit the cranberries to about 4 ounces per pint of juice.

Fresh ginger  is an excellent flavor enhancer if you can tolerate it. It gives your juice a little kick. Researchers have found that ginger can have dramatic effects on cardiovascular health, including preventing atherosclerosis, lowering cholesterol levels, and preventing the oxidation of low density lipoprotein (LDL).

20 lbs too heavy, just before finding out we were having our second child.

 Here's what I've been doing:

Day 1:

• 1 apple
• 1 cutie mandarin orange
• 1/4 cup baby carrots
• 1 cup raw spinach leaves
• 1 inch ginger root
• 1 dash dried cinnamon
• 2 tbsp Greek yogurt.

Day 2:

• 1 apple
• 1/2 grapefruit
• 1/4 cup baby carrots
• 1 kiwi
• 1/2 orange
• 2 tbsp Greek yogurt

Day 3:

• 1/2 cup wild grapes
• 1/4 cup blueberries
• 1 apple
• 1/2 orange
• 1/4 banana
• 2 tbsp Greek yogurt

Any combination of these ingredients is a win win. I simply adore the ginger and cinnamon addition, it sweetens the bitter grapefruit or spinach. In the end, my breakfasts are loaded up with fruits and veg, and are under 250 calories. On a day where I would like to have an alternative to juice ( hence the 3 day juice option plan and not 7), I eat 1/2 cup Greek yogurt with a tablespoon of dried cranberries, or two pieces of Winco's Hytop whole wheat bread ( 90 calories for 2 slices) and sugar free jam, sometimes with a few whole almonds. Always with tea. I use this in combination with my salad for lunch regimen, Zumba classes and weight lifting, and a reasonable dinner.

I am currently eating in this fashion Monday through Friday and relaxing a little on the weekends. It means two slices of pizza, not 4 or 1 cookie and a glass of Fat Free milk at bedtime, not the whole box of cookies.

A diet is only a diet if you feel you can't stick with it forever. Losing weight and being healthy is a life change. Find foods that you love, and enjoy them. Treating yourself only in moderation. After a while, you might just find that you don't crave sweets any more at all. :)

A Few Nutritional Benefits of Common Spices

Black Pepper:

 A chemical compound in peppercorns called piperine may be able to help prevent a breast cancer tumor from developing, a University of Michigan Cancer Center study suggests. Pepper’s potential cancer-preventing properties are heightened when it’s paired with turmeric; combine the two in a delicious Indian-style dish, such as yellow curry.

Ginger Root: 

• Maintains Normal Blood Circulation. Ginger contains chromium, magnesium and zinc which can help to improve blood flow, as well as help prevent chills, fever, and excessive sweat.
• Remedies Motion Sickness. Ginger is a known effective remedy for the nausea associated with motion sickness. The exact reason is unknown, but in a study of naval cadets, those given ginger powder suffered less.
• Improves absorption. Ginger improves the absorption and stimulation of essential nutrients in the body. It does this by stimulating gastric and pancreatic enzyme secretion.
• Cold and Flu Prevention. Ginger has been used for thousands of years as a natural treatment for colds and flu around Asia. The University of Maryland Medical Center states that to treat cold and flu symptoms in adults, steep 2 tbsp. of freshly shredded or chopped ginger root in hot water, two to three times a day
• Combats Stomach Discomfort. Ginger is ideal in assisting digestion, thereby improving food absorption and avoiding possible stomach ache. Ginger appears to reduce inflammation in a similar way to aspirin and ibuprofen
• Colon Cancer Prevention. A study at the University of Minnesota found that ginger may slow the growth of colorectal cancer cells.
• Reduce Pain and Inflammation. Ginger contains some of the most potent anti-inflammatory fighting substances known and is a natural powerful painkiller.
• Fights Common Respiratory Problems. If you’re suffering from common respiratory diseases such as a cough, ginger aids in expanding your lungs and loosening up phlegm because it is a natural expectorant that breaks down and removes mucus.. That way you can quickly recover from difficulty in breathing.
• Ovarian Cancer Treatment. Ginger powder induces cell death in ovarian cancer cells.
• Strengthens Immunity. Ginger helps improve the immune system. Consuming a little bit ginger a day can help foil potential risk of a stroke by inhibiting fatty deposits from the arteries. It also decreases bacterial infections in the stomach, and helps battle a bad cough and throat irritation.

Cinnamon:

• Reduces mold growth in bread products (is a fungicide)
• Can increase resistance to and help fight the common cold by battling congestion and inducing perspiration Reduces body temperature due to fever
• Alleviates mental stress
• Improves memory and attention
• Relieves joint pain due to arthritis
• Reduces headaches and migraines
• Can treat diarrhea, nausea, vomiting and flatulence
• And will freshen your breath when chewed

Garlic:

A study out of the National Cancer Institute found that eating 10 grams (about two teaspoons) or more of garlic, onions or scallions each day could significantly reduce prostate cancer  risk. But this isn’t the only type of cancer garlic can prevent. Other research conducted at Case Western Reserve University indicated that garlic may help reduce the occurrence rate of pre-cancerous tumors (polyps) in the large intestine.

Research shows that anti-inflammatory compounds in garlic can also benefit our musculoskeletal system and respiratory system.

Basil: 

Basil has anti-anxiety effects and can be steeped in tea. Clear up that breakout with basil! The herb’s oil helps combat the bacteria that causes pimples. 1 tablespoon dried provides 10% of your daily value of Iron.

Nutmeg:

• It zaps zits: Got a blemish? Mix a little milk with ground nutmeg to form a paste, then aply it to the trouble spot. Its ant-inflammatory effects will help reduce the redness and puffiness.
• It soothes tummies: Sprinkle a little on top of your morning oatmeal--it can can help regulate your GI tract, say experts.
• It may help sleep: Drink a glass of warm milk with a dash of nutmeg--the perfect sleep-inducing cocktail says Micahel Murray, ND, co-author of The Encyclopedia of Healing Foods.
• It helps relieve tooth pain: Nutmeg oil on the gums may help reduce tooth aches and sore gums, say experts.
• It can get you in the mood: While there's little research to support the claim, sex therapists have long recommended cooking with nutmeg to increase sexual desire. (Try adding it to sauteed spinach!)

Personal Update

When I initially started writing this blog I weighed the most I have in my life without being pregnant at the time. I have striven to adhere to the goals that I have set for myself, only sliding once or twice in very small quantities. Doing so, I have lost 15 lbs. I have found that I have more energy, I have less appetite and I have a happier outlook on life. Lately I have been buying bikinis!

My aim is to be 135 lbs. I feel that this is reasonable since I weighed 125 lbs all through high school and it has been 11 years since, also because I am within the range of 20 lbs to my goal. Once I reach 135 I will attempt a 5 lb additional loss, but at 135 I feel that maintaining my weight is acceptable considering my height of 5 foot 6 1/2 inches.

Having had two cesarean sections to bring my daughters into the world, my problem areas are my hips and lower stomach area. I have found that lifting weights, primarily ( but not limited to) Squats and Deadlifts has helped me to tone what would otherwise have been an impossible area. I will continue to do so. My Zumba classes are fantastic and I have made many new friends there. I look forward to each class.

My diet needs some tweaking though. I find myself hungry between meals and though I snack on fruit and nuts I would rather cut out snacking all together. I am poor at drinking water, and I need to do something about that. I have never liked water.

I have gone from a size 14 to a size 8 in 3 1/2 months, building muscle all the while. I was a size 3 in high school. I probably will never be a size 3 again, but trying can't hurt too much.

I am looking into Ketosis, and considering the Atkins 72 diet for a short duration, if only to see what happens. I am apprehensive about a diet that consists primarily of meat and cheese, but at least I can still have my 2 cups of lettuce.

I will keep you posted on my findings. :)

~Sara

Playing with Ketosis

Ketosis: If the diet is changed from a highly glycemic diet to a diet that does not provide sufficient carbohydrate to replenish glycogen stores, the body goes through a set of stages to enter ketosis. During the initial stages of this process, blood glucose levels are maintained through gluconeogenesis, and the adult brain does not burn ketones. However, the brain makes immediate use of ketones for lipid synthesis in the brain. After about 48 hours of this process, the brain starts burning ketones in order to more directly use the energy from the fat stores that are being depended upon, and to reserve the glucose only for its absolute needs, thus avoiding the depletion of the body's protein store in the muscles.
The below is borrowed from 

Kickin' Carb Clutter

"There are several ways to go about getting into Ketosis. Here are three, but I'm sure there are others. These are just the ones I am currently aware of. Each method is designed to get you into a fat burning metabolism within 3 to 5 days, after which you can then choose (with the help of your doctor) which low-carb Plan/Path you are going to follow.


Kimmer's Experiment (K/E)Eat as much lean protein as needed to satisfy hunger (lean meats, poultry, fish, eggs)
Basic condiments and spices are okay
Diet beverages, coffee and tea as desired, w/o cream, but a bit of sugar sub okay
Diet gelatin limited to 1 cup per day
Chicken and Beef broth okay, homemade prefered
No alcohol, no cheese

Meat and Egg Fast (M/E)Eat as much protein as needed to satisfy hunger (meats, poultry, fish, eggs, cheese)
Fats are allowed in reasonable portions (including cream, and poultry skin)
Diet beverages, coffee and tea as desired
Sugar substitutes okay
Spices and Herbs w/o sugar, Extracts, Mustard, Horseradish, Vinegar okay

Atkins 72 InductionEverything on the M/E list plus:
2 cups of loosely packed mixed greens with celery, cucumber, and radishes
Salad Dressings without added sugar are okay (moderate portions)
Juice of 1 lemon or lime
Chicken or Beef broth okay
Diet gelatin okay
Cheese, up to 4 oz per day of hard aged cheese (no cream cheese or spreads)
Heavy Cream, up to 4 tsp per day

Eat in accordance with your appetite. Do not go hungry. If you are hungry, EAT. Don't worry about calories. These Ketosis-inducing diets are not about weight loss. They are about ridding your body of glycogen and switching your metabolisms from burning sugar/carbs to burning fat. Once Ketosis is entered, your appetite will take care of its own calorie reduction. "

Oatmeal for Breakfast!

A cup is only 130 calories! Since Oatmeal is a whole grain, and therefor is a little more time consuming to digest, it stays in your stomach longer, making you feel full further into your day. You will have less hunger and far less cravings.
It is high in fiber and low in fat. With a low glycaemic index oatmeal is assimilated slowly, keeping sugar levels stable. The American Diabetes Association recommends a daily fiber intake of 20 - 35 gms. One cup of cooked oatmeal supplies 4 gms. Eating oats can spread the rise in blood sugars over a longer time period. Control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes.

Oats are on the short list for having one of the highest protein levels of any grain. It is gluten free, and it significantly helps to lower cholesterol.
Oatmeal, like many whole grains,  contain hundreds of phytochemicals (plant chemicals) called lignans. One lingan in specific, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease. Oatmeal contains antioxidants and will lower risk of heart failure. 
Regardless of your reasons for eating oatmeal, you are increasing your chances of being happy.
Oatmeal just tastes GOOD!


Suggested Additives: Cranberries, raisins, strawberry, blueberry, raspberry, peaches, apple, cinnamon

The Low Down About Green Tea

Thanks Wikipedia!- Green tea is made solely from the leaves of Camellia sinensis that have undergone minimal oxidation during processing. Green tea originates from China and has become associated with many cultures throughout Asia. 
Although green tea does not raise the metabolic rate enough to produce immediate weight loss, a green tea extract containing polyphenols and caffeine has been shown to induce thermogenesis and stimulate fat oxidation, boosting the metabolic rate 4% without increasing the heart rate.





Green tea has conquered the world thanks to its unique properties: it contains a high concentration of antioxidants which help protect the human body from free radicals that adversely affect our health. Green tea is a rich source of vitamins, minerals, valuable essential oil, and flavonoids; we traditionally associate it with longevity.


Green tea and its extract have been shown to fight obesity and lower LDL "bad" cholesterol -- two risk factors for heart disease and diabetes -- but in very limited studies. One study in the Netherlands and a study in Japan showed that green tea did both.

In the Dutch study, participants who drank caffeinated green tea lost more weight, but even those who typically drank the decaf variety saw a decrease in their waistlines and body weight. Researchers speculated that the caffeine helps with fat oxidation.

In the Japanese study, 240 men and women were given varying amounts of green tea extract for three months. Those who got the highest amount lost fat and weight and had lower blood pressure and lower LDL "bad" cholesterol.

What's the Deal with Calorie Free Sweet? - Collected Information

1. Truvia is a stevia-based sugar substitute developed jointly by The Coca Cola Company and Cargill. It is currently distributed and marketed by Cargill as a tabletop sweetener and as a food ingredient.^[1]Because it comes from the stevia plant, Cargill classifies it as a natural sweetener in addition to being a non-nutritive sweetener.^[2] It is made of rebiana, erythritol, and natural flavors.^[3] Since its launch in 2008, Truvia natural sweetener has become the second best selling sugar substitute in the United States, surpassing Merisant's Equal and Cumberland Packing Corporation's Sweet'n Low,^[4]although the top-selling sugar substitute Splenda retains approximately 60% market share.^[5] Truvia competes against Pepsi's PureVia brand of stevia-extract sweetener.

2. PureVia is a blend of several different ingredients. It contains dextrose, cellulose powder, natural flavors as well as the stevia extract rebaudioside A.^[2]

The Food and Drug Administration (FDA) determined in December 2008 that rebaudioside A is safe for inclusion as a food additive.^[3]

However, there has not been a substantial amount of an independent scientific research done on the safety of rebaudioside A that was not funded by the companies that produce and distribute products that include them.^[4]

3. Splenda usually contains 95% dextrose (D-glucose) and maltodextrin which the body readily metabolizes, combined with a small amount of mostly indigestible sucralose. Sucralose is made by replacing three select hydrogen-oxygen groups on sucrose (table sugar) molecules with three chlorine atoms. The tightly bound chlorine atoms create a molecular structure that is remarkably stable.^[15]Sucralose itself is recognized as safe to ingest as a diabetic sugar substitute,^[16][17] but some Splenda products may contain sugars or other carbohydrates that should be evaluated individually. Research as of 2003 suggested that the amount of sucralose that can be consumed on a daily basis over a person's lifetime without any adverse effects is 15 mg/kg/day,^[18] or about 1 g for a 70 kg (150 lb) person. This was revised downward in 2008 to 9 mg/kg/day, or about 0.6 g.^[19]

A repeated dose study of sucralose in human subjects concluded that "there is no indication that adverse effects on human health would occur from frequent or long-term exposure to sucralose at the maximum anticipated levels of intake".^[20] Conversely, a Duke University study conducted on rats (funded by The Sugar Association^[21]) shows that at sucralose consumption levels of 1.1 mg/kg (below the FDA 'safe' level) to 11 mg/kg, throughout a 12-week administration of Splenda exerted numerous adverse effects, including reduction in beneficial fecal microflora, increased fecal pH, and enhanced expression levels of P-gp, CYP3A4, and CYP2D1, which are known to limit the bioavailability of nutrients and orally administered drugs.^[22] These effects have not been observed in humans,^[20] and the relevance of this animal study to human health is unknown. The study has been the subject of some controversy, with experts disagreeing over the validity of its conclusions.^[23] The other ingredients in Splenda, dextrose and maltodextrin, are listed as generally recognized as safe because of their long history of safe consumption.^[24][25]

4. Equal is a brand of artificial sweetener containing aspartame, dextrose and maltodextrin. It is marketed as a tabletop sweetener by Merisant, a global corporation which also used to own the well-known NutraSweet brand when it was a subsidiary of Monsanto and which has headquarters in Chicago, Illinois,Switzerland, Mexico, and Australia. In French Canada, Equal is known as "Égal". An Equal sachet contains dextrose, aspartame (1.7%), acesulfame potassium (1.2%), starch, silicon dioxide (an anti-caking agent), maltodextrin, and unspecified flavouring. ^[2]. Equal tablets may also contain lactose.

Despite ongoing controversy as to whether aspartame is safe or harmful, aspartame-based products have gained regulatory approvals permitting sale in more than 100 countries. Merisant's NutraSweet company states that aspartame is now used in more than 5,000 products and consumed by some 250 million people worldwide.^[3] These include The Coca-Cola Company and Pepsico.

In 2006-2007, Merisant and McNeil Nutritionals were involved in a protracted legal battle over marketing for Splenda. (Main article: Sucralose.) On January 9, 2009, Merisant filed for Chapter 11 bankruptcy protection.

5.Sweet'n Low (trademarked as Sweet'N Low) is a brand of artificial sweetener from granulated saccharin, dextrose and cream of tartar. Saccharin was first discovered in 1878 by Constantin Fahlberg, a chemist working on coal tar derivatives at the Johns Hopkins University. Although saccharin was commercialized not long after its discovery, it was not until decades later that its use became widespread. Sweet'n Low was first introduced in 1957 by Benjamin Eisenstadt and his son, Marvin Eisenstadt. The elder Eisenstadt had earlier invented the sugar packet, but neglected to patent it, and artificial sweetener packets were an outgrowth of that business. The two were the first to market and distribute the sugar substitute in powdered form. Their distribution company, Cumberland Packing Corporation, still controls the product. The name "Sweet'n Low" itself derives from an 1863 song by Sir Joseph Barnby, which took both its title and lyrics from an Alfred Lord Tennyson poem, entitled "The Princess: Sweet and Low". In Canada, Sweet 'n Low is made from Sodium Cyclamate because Saccharin has not been allowed as a food additive since the 1970s.^[1]

Sweet'n Low is U.S. Patent 3,625,711. Their trademark of words "Sweet'n Low" and musical staff is U.S. Trademark registration No. 1,000,000. The Pink Panthercartoon character has been the mascot for the brand since 2001. He appears on the packaging and marketing, and has appeared on the product's television commercials. Sweet'n Low is manufactured and distributed in the United States by Sugar Foods Corporation and in the United Kingdom by Dietary Foods Ltd. Other products by the makers of Sweet'n Low include 'Sugar in the Raw' and 'Stevia in the Raw'.

Sweet'n Low has been licensed to Bernard Food Industries for a line of low-calorie baking mixes.

BREAKFAST

BREAKFAST - Here is my list of foods that I have been eating in the morning. These are things that have definitely helped me to not be hungry until lunch time!

Don't skip breakfast.

Coffee and Tea with Stevia

Raisin Bran

1/2 cup Quaker Oats Oatmeal

Egg Whites

Oscar Mayer Shaved Deli Meats- Turkey and Ham 60 calories for 6 slices

Fresh Fruit - Blueberries and strawberries are my favorite.

Light Fat Free Activia Yogurt - Strawberry is only 70 calories

All Bran

Whole Wheat Sara Lee's 45 Calorie Bread

Special K - Many variations available

Thinwich Bagels - 110 calories

If you HAVE to have bacon, make it turkey bacon.

Laughing Cow Original Swiss Cheese Spreadables 35 calories a wedge

Sea Food for Weight Loss

Eating seafood twice a week doesn't have to mean tuna sandwiches twice a week. Get creative. Try some new recipes. Visit the Families.com Food Blog for some great seafood recipes. Try some pre-marinated fish filets from your grocers freezer section. Try some prepared seafood stir fry meals also found in the freezer section. Bertolli is now making some very reasonably priced dinners for two. These are complete meals with seafood, pasta and vegetables that take about eight minutes to cook and are delicious!

Not only is it high in protein, low in fat and quite tasty but it can help you lose weight too! Researchers believe that seafood enhances weight loss because of the omega-3 fatty acids in it which help to decrease the growth of fat cells as well as special fish proteins which they believe may reduce body fat mass.

Weighing In

Back in January of 2012 I decided that I was finally going to get serious about weight loss and fitness. Having had our second child the previous April, I had put on the "baby weight" and it was rather interested in sticking around. I had to serve it an eviction notice. That eviction notice came in the form of Zumba twice a week, a salad a day for a whole month for lunch, and starting something else I have never done; Weight Lifting.

My husband wanted a weight bench for Christmas and after much review we found him a good gently used set with a bench, three bars one of them Olympic, and dumbells with a full set of weights as well.

I have never had much upper body strength, but I really want to tone my arms and so I have started a regimen with my husband. He will do bench press, then I do. 12,10,8,6, and another 12 reps respectively. He will do Seated 2 Arm Dumbell Tricep Extentions, then I do and so on. Preacher Curls, Pull-ups (Aussie Pullups for me) and Upright Barbell Rows.

I have found that eating junk now makes me feel like junk too. We started eating Quinoa, which we all love, and decreasing our portion sizes. We've bought a few 100 calorie packs of this or that just in case our sweet tooth or salt cravings are dire, but I tend to snack on raisins and almonds.

As of this date, I have lost 12 lbs. I have 18 more to go. Hope you'll stick around with me and share your own tips on how to stay healthy, active and lose weight!