Barley, healthy grains, vegetables; Vegetarian meatless main dish ideas coming up

I was asked by a friend for information regarding grains, particularly Barley, and of vegetarian vegetable ideas for cooking meals.

• I did a previous blog on what the many choices of the best grains and what their nutrition values are. Reading that blog is a great place to start; then hit the back button and come back here ;-), or read this one first and then check it out: http://lisakramerartlifestyle.blogspot.com/2011/01/food-facts-with-best-grains-to-include.html

Salads at summertime are always a great idea:

Grilled vegetables are amazing on an Arugula Lettuce salad bed. Arugula is a peppery lettuce that is my favorite lettuce. ;-)

First, why choose a diet with plenty of vegetables, fruits and Grain Products?

Grain products and many vegetables and fruits are emphasized especially for their complex carbohydrates and dietary fiber. Foods rich in complex carbohydrates are: whole-grain breads, cereals, pastas, rices like brown, and legumes like beans or lentils, and starchy vegetables like potatoes, peas, Lima beans or corn. Great sources of fiber come from: the whole-grain products, legumes, fruits with their skins, edible seeds like sunflowers, nuts, vegetables like sweet potatoes, carrots, mushrooms, raw onions in salads, pumpkin, spinach, turnip greens, Kale's (any green leafy veggie), Brussels sprouts, parsnips, beets, okra, and broccoli. Dietary fiber is important for healthy bowel functioning and can reduce symptoms of chronic constipation, diverticular disease, and hemorrhoids.

As far as losing weight issues, high fiber food means you will stay full longer, as the body takes longer to digest the complex carbohydrates, keeping your blood sugar steady and hunger at bay. The opposite occurs whenever we consume simple carbs, like white bread products or simple sugars like donuts. The blood sugar drops as soon as these are quickly digested, leaving us craving and hungry. This is when we get upset with ourselves because it seems our judgment power of what to eat is no longer with us. Unrefined complex starches products are unlike the white flour products, they are not over-processed on their pathway into the grocery stores, to the point of taking all that is good out of them, they contain fiber, vitamins and minerals, especially zinc, vitamin B6, and folacin. Clients have avoided complex carbohydrates with the misconception that they are fattening. Owing their low fat content, they are also low in kilocalories. Studies that were done --beginning in 1989, showed that a diet high in complex carbohydrates were more slimming than a diet of comparable kilocalories high in fat or simple sugars (the body breaks down simple carbs into simple sugars). Foods containing complex carbs are usually being eaten with added fats or sugars. For example, sugar is usually added to cereal, and butter to bread or potatoes.

Another reason to eat well:

Additionally, foods rich in vitamins A and C may help lower the risk for cancers, again studies have shown this for some time now. Cruciferous vegetables help reduce cancer susceptibility. Good sources of vitamin A and C and cruciferous vegetables are: Acorn Squash, Apples, Apricots, Avocados (good fat too), Bananas, Bell Peppers, Broccoli, Brussels Sprouts, Cabbages, Cantaloupe, Carrots, Cauliflower, Celery, Collar Greens, Grapefruit, Lettuce, Kale, Kiwi Fruit, Kohlrabi, Oranges, Papaya, Peaches Prunes, Spinach, Strawberries, Sweet Potatoes, Swiss Chard, and Tomatoes.

Barley:
I own many nutrition books from my dietary planning nurse days, so I looked it up. In regard to nutrition, barley sits right in the middle of the recommended grains; it’s minerals worth mentioning are Potassium, Phosphorus, Magnesium, Calcium, Iron, Zinc, Manganese, and a bit, 13.5mcg, of Selenium (which is an important one for any with low thyroid issues). The vitamins it holds the most of are: Choline and Niacin. Barley holds 3.5g’s of protein per serving of 1 Cup. It holds 303mg’s of Omega 6 fatty acid, and 33mg of Omega 3 fatty acid, which is great. Calorie and Carb count are 193 calories, from which 175 calories are from good carb, 12.6 are from protein, and 5.8 are from good fat. Total carb is 44.3g with 6g of Fiber. Sugar is a low .4g and its glycemic load is 19. For obvious reasons, I’d also try some of the other grains mentioned in the Food Facts on Best Grains: (http://lisakramerartlifestyle.blogspot.com/2011/01/food-facts-with-best-grains-to-include.html ). J

Diet Ideas and Meal Planning in regard to Protein: I imagine if you are going off of meat for protein, your protein levels will level off very quickly; leaving you to eat a healthy vegetarian diet that considers its protein when planning meals. Otherwise, you will find yourself deficit in this important fuel. Even if you’re too high with protein in the urine now, after a month of very low protein intake, look into high protein grains, beans, nuts, tofu, milk and etc.;0) If you’re just cutting out red meat (which is what I usually do), then your protein count will be fine with the much healthier fish, chicken, turkey and fish options. Lol, yes, I mentioned fish twice, because ideally, we will eat it three times a week for those precious Omega’s. ;-)

Favorite Veggie recipes: Basically, grilled anything on the grill -with a bit of olive oil- and salt to taste is amazingly tasty and healthy: Eggplant, asparagus, fennel, zucchini/ green squashes, or red peppers to just name a few. I love to add the sweet fruit of cherry tomatoes to that list; combining several together can be a meal if you place it on a bed of grain like Amaranth or Farro. Or just grill a lemon and lime with the vegetables, cut in half for squeezing onto the grilled yummies. Serve with a Greek yogurt dip, or make a Greek dip --even better! 

Veggie Meals Coming Up:

 I will be taking photos coming up of the vegetarian meals that I like to make. Once my Spring-Summer garden is in full bloom (and it has begun nicely this year), I do a lot of cooking out of it. I have so much fun this time of yr! It will not be any trouble to just snap a few images as I make the dishes. –And, sharing even makes the cooking more fun. ;-)

I love to cook with produce straight out of the garden!

In the meantime:

• Good tips on natural foods that make you feel better:

http://lisakramerartlifestyle.blogspot.com/2011/03/15-foods-to-mellowout-or-to-boost-your.html

• One of my fav recipes using Quinoa (one of the higher protein grains):

http://lisakramerartlifestyle.blogspot.com/2011/01/blood-orange-kumquat-quinoa-salad-w.html

So, stay tuned in for the upcoming vegetarian meals;-)

Healthy Lowfat, low sugar Applesauce Oatmeal Cookies; for kids, diabetics, weight loss, or heart patients.

Ingredients:

¼ C brown sugar

¼ C artificial sweetener

½ C Natural (unsweetened) applesauce

¼ C egg substitute

1 C flour

1 tsp baking powder

1 tsp cinnamon

1/2 tsp salt

1 C oats

¼ C raisins, usually I am generous w the raisins ; I split btwn golden & regular. (Our kids like raisins in every cookie).

Cranberry option:

Optional: You can add nuts, sunflowers, or use dried cranberries instead of raisins (golden or regular).

Directions:

A. Preheat, turn on oven to 350 degrees.

1. In a large mixing bowl, mix the brown sugar, sugar substitute, egg substitute and applesauce.

2. In a separate bowl, combine flour, baking powder, salt & cinnamon (sift if you like).

 In the above picture: Wet and dry ingredients before combining. I like to simply lay a sifting wire mesh over a larger bowl. I find this easier than trying to get the flour into a small sifter.

 Pour dry ingredients into sifting wire basket.

 Shake to shift dry ingredients.

Usually you will have a few crumbles to discard. 

3. Stir sifted dry ingredients into the applesauce mixture.

4. Add the oats and raisins. Stir well.

5. Drop heaping tablespoons onto lightly sprayed (with Pam cooking oil) cookie sheets.

6. Bake for 10 minutes in 350 degree oven.

7. Allow cookies to cool slightly before removing them from baking sheet.

Optional Cookie:

Nuts have fat, but healthier fat than shortening or butter fat.

Foods that Help You lose Weight!

HERE are 12 Foods that Help You lose Weight!

1. Spicy Red Peppers

The spicy red peppers can kick-start your metabolism because of a special chemical, called Capsaicin. You can add red pepper in its ground form to soups; it also comes in a red chili paste, used by many Asian recipes; marinades and sauces or cook with it in its raw form.

What is capsaicin?

Medical information about Capsaicin from Healthwise: "Capsaicin is the ingredient found in different types of hot peppers, such as cayenne peppers, that makes the peppers spicy hot. You can eat it in raw or cooked peppers or as a dried powder, which you can add to food or drinks. It also is available as a dietary supplement and in topical creams that you apply to your skin."

What is capsaicin used for?

When a capsaicin cream or ointment is used on the skin (topical use), capsaicin helps relieve pain. Capsaicin works by first stimulating and then decreasing the intensity of pain signals in the body. Although pain may at first increase, it usually decreases after the first use. Capsaicin stimulates the release of a compound believed to be involved in communicating pain between the nerves in the spinal cord and other parts of the body.

When you apply it to the skin, capsaicin may help relieve pain.

Supplement use

When you eat hot peppers or take capsaicin as a dietary supplement, the capsaicin may improve your digestion by increasing the digestive fluids in the stomach and by fighting bacteria that could cause an infection. It may also help fight diarrhea caused by bacterial infection.

Capsaicin may help prevent heart disease. It may stimulate the cardiovascular system and may lower blood cholesterol levels and blood pressure. It also helps prevent clotting and hardening of arteries (atherosclerosis ).

Capsaicin acts as an antioxidant , protecting the cells of the body from damage by harmful molecules called free radicals. Capsaicin also may help prevent bacterial infections.

Capsaicin may also make mucus thinner and help move it out of the lungs. It is also thought to strengthen lung tissues and help to prevent or treat emphysema.

Is capsaicin safe?

Experts in the United States generally consider capsaicin to be safe. But it can cause some unpleasant effects, especially for those who are not used to it. Be careful when you cook with or eat hot peppers. Begin with small amounts, and increase the amount as you get used to it.

An allergic reaction to capsaicin is possible. If you are just beginning to use capsaicin, either as fresh or prepared food or in powder form, start with small amounts. If you use a topical cream, you should first apply it to a small area of skin to test for an allergic reaction.

Do not take capsaicin if you have high blood pressure or are already being treated for high blood pressure.

To reduce the burning sensation, remove the seeds from the peppers before you eat or cook with them. Also, if you eat bananas along with the peppers, you may reduce the burning sensation.

Extremely high intake of capsaicin may cause ulcers , but it’s rare for anyone to consume enough for this to be a problem.

2. Kale:

High in fiber and low in calories, kale can help fill you up without filling you out. Basically, any green leafy vegetable will do the same thing. It is also a rich source of vitamins A and K, and vitamin C, boosting the body’s immune and detoxification systems. Eat kale on its own or add it to pasta, salad, soups and other main dishes.

3. Apples:

An Apple a Day does Keep the Doctor Away. ;-)

Apples are rich in antioxidants, are a fantastic source of fiber and provide natural carbohydrates (24 grams of a whole fruit does not remotely compare to what "24 grams of a manmade simple carbohydrate like white bread" does to your blood sugar and weight maintenance). Natural carbohydrates keep you sustained between meals. Eating them raw with their skin is the most nutritious way to consume apples, but they also work well in recipes for salads and desserts.

4. Green Tea:

Clinical studies, (http://www.umm.edu/altmed/articles/green-tea-000255.htm and http://www.nutraingredients.com/Research/Green-tea-catechins-linked-to-weight-loss-Study, to name two) have shown that green tea consumption may aid in weight loss. These rudimentary studies suggest that the antioxidant, catechins, that is in green tea can help the body burn fat.  Green tea comes in several varieties (http://www.itoen.co.jp/eng/allabout_greentea/varieties/index.html). Originating in China, this herb drink is a staple beverage in many Asian countries.

 5. Avocados:

A funny story, when I was in my twenties, I thought I discovered the most amazing tasty vegetable to aid my diet of salads and canned tuna every day. Lol, yes, I’d put an entire avocado on my salad, believing it was the equivalent to a carrot. While the avocado does not equal a vegetable in calories, or in having zero fat; it is a fruit that is an excellent weight loss choice. Just not for the same reasoning as I thought in my youth. Avocados are a wonderful source of monosaturated fats (often referred to by the affectionate nickname, MUFA, pronounced Moo-Fah), which have been named for decreasing in belly fat.

The good news is monounsaturated fatty acids, or MUFAs for short, have been scientifically shown to effect how the body handles fat. In 2007a study published in the journal Diabetic Care, Dr. Paniagua and his team concluded that a diet rich in MUFAs prevented central fat distribution. This goes along with the claims of the Flat Belly Diet that MUFAs prevent belly fat in particular and changes the thinking that there is no way to "spot reduce" on a diet and exercise program.

The relationship between MUFAS and Fat Burning were shown in a later study conducted by Walker and O'Dea in 2007, in response to Paniagua, confirmed his findings and went on to show that subjects started burning fat after eating a MUFA-rich meal that the fat burning continued. Subjects also not only lost significant belly fat, but also lost fat in their limbs as well while consuming 40 percent of their total calories from fat. That is 5 to 15 percent more than the current recommended daily amount.

The problem with starvation or fad diets lies in the body burning lean tissue, saving its fat for survival because the body thinks food it not coming and the body will prevent death by saving it's fat for later; instead choosing to burn lean muscle. The relationship between MUFAS and Lean Body Mass is becoming more interesting as studies are being done. Not only do MUFAs burn fat, but they were shown to preserve lean body mass during weight loss in a 2004 study published in the Journal of Nutrition. By preserving lean tissue, MUFAs decrease your body fat percentage and the health risks associated with a high percentage. Most weight loss diets alone cause a loss of both fat and lean muscle tissue, so this is a boon to those dieters who are not able to keep lean mass through an exercise program.

Remembering to keep it real. With all that said, MUFAs are not "magic." They are still a fat, and you need to eat them as part of a moderate-fat diet. To lose significant weight, you still need to combine MUFAs with a reduced-calorie diet. To gain the most benefit from MUFAs, use them to replace saturated fats, like those found in meats, full-fat dairy, butter and lard. Weight loss goals need to be realistic and reasonable for best results, but MUFAs can play an important role in helping you meet them.

This creamy green fruit provides the nutrition needed to keep you feeling satiated when faced with the temptation of junk food. This healthy fat ended up being a good thing on my spinach salads, after all. ;-D

6. Lentils:

Lentils are rich in protein and soluble fiber which is an important combination in combating high blood sugar and preventing the body from creating unwanted fat. Lentils come in many varieties and colors and are a common ingredient in soups and curries.

7. Blueberries:

Blueberries are high in phytonutrients, meaning they are full of antioxidants, anthocyanins, vitamin C, manganese and fiber, all of which have been linked with weight loss. Blueberries also provide a sweet substitute for refined sugars and calorie laden desserts.

8. Cinnamon:

Research is suggesting (http://www.thyroid-info.com/articles/cinnamon.htm and http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68) that cinnamon can help to regulate blood sugar and help the body burn fat. Cinnamon is also high in iron and manganese, both of which are important parts of a balanced diet. Sprinkling cinnamon on sliced apples, oatmeal and wholegrain toast is a natural, sugar-free way of enhancing flavor.  

8. Quinoa:

I know I have been talking about quinoa a lot in my diet postings, but for good reason. The ancient Inca civilization thought of their quinoa crops as sacred, referring to quinoa as “the mother of all grains.” Centuries later, this grain continues to be praised for its nutritious value.

Very rich in protein (8gms) and fiber (5gms) quinoa is an ideal way of satiating hunger without loading up on calories. It stands to reason, if you are full or satisfied, you will not be tempted by the candy bars in the vending machines. Complex carbohydrates, like this one, take longer to digest, leaving you satisfied for a longer period of time. Simple carbohydrates that are found in foods like white floured products (example: white bread) burn quickly, leaving you with a sharp blood sugar drop, triggering hunger, irritability or the “shakes.”

9. Salmon:

The oils found in fish such as salmon (better known as the Omega 3 fatty acid King) have been linked to several health benefits, including weight loss. Replacing beef and pork with salmon as the main component of a meal is a low-fat  protein (packing a whopping 13 gms of protein) solution.

Simply put into words of finding life-style solutions: if you can serve fish two to three times a week, instead of the more fatty red meats, your body will live longer. 

10. Almonds:

Almonds prove that good things really do come in small packages. These bite-sized nuts pack a punch of protein that helps curb hunger between meals. Raw, unsalted almonds are a healthy snack on their own or make a delicious, crunchy garnish for main courses and salads. Compared to the fattier alternative, peanuts; almond butter is more rich in vitamin E, iron, calcium and it has less fat (much less saturated fat, and unlike peanut butter, no trans fats).  

11. Oats:

Contrary to many fad diets, carbohydrates, in moderation, are not to be feared. Oats are an ideal source of complex carbohydrates, which sustain the body and provide the nutritious balance needed for weight loss. Compared with simple carbohydrates, oats slowly release energy into the body and have positive, not a negative impact on the body’s blood sugar.

12. Vinegar:

Recent Research shows that the main chemical, acetic acid in vinegar may help control your blood sugar, and thus aid in weight loss. Vinegar (especially Balsamic Vinegar) also makes a tangy substitute to creamy sauces and dressing that can be high in fat.

Give these a try and start to feel better and lose weight, the healthy way!

Blood Orange, Kumquat, Quinoa Salad w Beets: Fresh Springtime Recipe, colorful and healthy!

I have a blood orange tree, so I look for ways to use up the delicious and pretty red fruit!

Blood Orange, Kumquat, and Quinoa Salad w Beets:

 Dressing:

1/4 C finely chopped grn onions

2 teas grated blood orange rind

1 tea grated lemon rind

2 Tbls blood orange juice

1 Tbl fresh lemon juice

2 tea finely chopped cilantro

1/4 tea salt

1/4 tea ground coriander

1/4 tea ground cumin

1/4 tea paprika

3 Tbl olive oil

Salad:

1 C uncooked quinoa

1 3/4C water

1/2 tea salt, divided

1 C blood orange sections, (4 medium oranges)

1 C cut up peeled avocados (about 2 avocados)

7 whole kumquats, seeded and sliced (w peal on)

2 medium beets, (cooked in boiling water w lid and cut into thin wedges)

Instructions: 

1. Dressing: combine first 10 ingredients in a bowl, stirring w a whisk. Gradually add oil, stirring constantly. Set aside.
2. Place quinoa in a fine sieve in a Lg bowl. Cover quinoa w water (Do not allow water to run quinoa over wire sieve and lose your quinoa). Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice to rid of particles. Drain well.
3. Combine 1 3/4 C water, quinoa, and 1/4 tea salt in medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 10 min's (until water is absorbed). Remove from heat, fluff w fork and add remaining 1/4 tea salt, blood orange sections, avocado, and kumquats in Lg bowl, tossing gently to combine. Add dressing; toss gently to coat salad. Spoon 1 C salad onto (in a birds nest shape) each of 4 plates; top each serving w 1/2 C thinly sliced beets in center of nest.

6 Myths, Mistakes & Lies to Losing Weight: Diet, How to really lose weight, Healthy eating can be for you.

6 Myths, Mistakes & Lies to Losing Weight and How To really Drop the Pounds & Keep It Off!

#1: Crash Diet

A fast weight loss promised sounds good. Who wouldn’t want to drop a large number in a short amount of time? Take a pill to keep your appetite at bay, sounds like a good temporary fix. One might think okay, I will lose the unwanted pounds and then eat regular after I am done. This may seem to work when you’re in your twenties and you are of a thin build in general,  because in youth, one has a quicker metabolism and recovery rate than those in their thirties and older.

The problem with this myth is trifold: Our bodies are made amazingly well; it is equipped for survival. The problem with crash diets is the body and mind cannot tell the difference between famine and an attempt to lose weight. So, the automatic response is to hold on to the fat cells at all cost, slowing the metabolism down to survive and then even burning lean tissue before it will allow the fat to go. The metabolism adjusts to the caloric intake you provide it. I call this the starvation mode, a mechanism that we would benefit from if we were in a disaster of some kind, but not something you desire to kick in while you are trying to lose weight.

Fact and how to Fix:

Instead of slowing the metabolism, speed it up by eating more food. More food means healthier food, the right kind of food. I’m not talking about Twinkies here. Eat a variety of foods from every food group. And, don’t deprive yourself from a small portion size of something that you really want. A tiny slice is better than feeling deprived, which leads to the willpower crumbling and then devouring the whole pie.  Instead of taking away all your calories, take down your calories 100 a day. A gradual change like this will not kick in the “Starvation Mode” because the body does not recognize the slow decrease. And a 100 calorie decrease is a small step, not an overwhelming large task; it is something you can easily do. I find a food diary is the best and easiest way to keep track. It is just like writing down every dime of money spent; allowing us to recognize where we spend our money; the same goes for tracking what we eat. Count every calorie, get know yourself and then how to feed your body with what it really needs.

#2: After Crash or an Adkins Diet, return to Normal Diet:

After a fast weight loss that is mostly water weight, the body is in a deprived state. It has hung onto its fat cells, although in their shrunken state you may have an illusion that they are not there. The body is dehydrated and still in starvation mode. Depending on how long the starvation continued, lean tissue may also be gone. Have you ever noticed a thin person with no muscle tone? This is the result. An additional problem is now that the weight seems to be off, who wouldn’t think they can simply return to a normal diet? Sounds reasonable, right?

The problem with this myth is that the body is hungry for food. As soon as it receives food, the fat cells plump back up and the lean tissue that was burned to stay alive is gone. This is why I am not a fan of the Atkins diet, once the person returns to carbohydrates, the body acts like a sponge, and hungry for the fuel, it sucks it right up like a starving animal would. Carbohydrates in moderation are a fuel for a person. Cutting back on them is fine, cutting them out altogether can cause problems.

Fact and Fix:

Stay on a healthy normal diet, do not deprive the body. Keep it hydrated, feed it with a balanced meal plan that has smaller portion sizes. Plan ahead so that one food group does not monopolize your eating pattern. Some people can find themselves only eating carbohydrates because the body will crave them whenever it is deprived. The need for instant fuel can be fixed by not allowing yourself to get hungry.

#3: Don’t Snack! Just eat Meals:

Thinking of snacks as vending machine type of junk food, snacks have been given a bad rap. Nutritious snacks on the other hand can be a key to keeping you not hungry. Not hungry means no bingeing or no bad food choices. Not to mention the effects on blood sugar and insulin levels in your body.  Whenever the hunger dude taps your shoulder, throw it a handful of something healthy, (which has been preplanned, and prepared) into your mouth. Make it easy on yourself to not get hungry.

Fact and Fix:

Each week, when you buy groceries, plan out what you want to have for snacks. Each day, before setting out, pack several healthy snacks in snack size baggies or Tupperware to keep in your purse or car. An insulated tote, lunch pail or cooler work well too. Try cut up veggies and fruits, like carrots, radishes, and apples. Nuts are a great quick fix too. I even have carried boiled egg whites with me. If snacks are at your fingertips and easy to eat, you will not find yourself looking into the eyes of a Snickers bar; and the portion size problem of eating the entire bag of Doritos is taken care of because you have prepared each bag with the amount needed to simply satisfy the bodies need.

#4: Skip Breakfast

A quick and easy way to shave off extra calories in your day can be had by just skipping this meal, right? It sounds good, especially if you are not a fan of eating in the morning. Studies have proved that 78 percent of people who had dropped at least 30 pounds, kept it off by eating breakfast verses those that did not have a morning meal. Additionally, other studies showed that having a healthy breakfast (like eggs) verses the equilant calories in bagels, ate 100-400 less calories in their lunch. Again, skipping breakfast tricks the body into storing fat, rather than metabolize it. The reverse occurs when an early meal is consumed, the body thinks, “I’m getting feed, I can release these cells and burn them, because I can depend on food coming in.” "The metabolizing" kicks in earlier than if you waited to wake your body up until lunch. Studies also show that you’re more likely to consume more calories in a day, if breakfast is skipped.

Fact and Fix:

Eating within an hour of waking up boosts your metabolism like an alarm clock, “time to start burning calories!” Whole grain food gives you an added plus, because the way it is digested. A complex carbohydrate takes longer to digest than a simple one will. The difference is keeping you full longer, verses white flour, simple carbohydrate that is digested quickly into simple sugars. This increases your insulin levels to handle them, which once these calories are used up, the process then gives you that drop in blood sugar, making you weak, hungry and ready to devour. To satisfy and keep your body full, go for things like oatmeal (grain) with nuts (protein), and raisins (natural sugar). The mix of protein and fiber is ideal to hold off hunger; try peanut butter on a wholegrain cracker, poached eggs or a veggie omelet with whole-grain toast, or a low-fat dairy like string cheese, yogurt, or cottage cheese with a fruit, like berries. If you are in too much of a hurry to do any of these, make a protein shake for the road with real fruit (frozen is good), protein powder, flaxseed oil, and I like to throw into the mix a fresh herb, like mint; this literally takes maybe 3 minutes to make. I also have found myself driving down the road eating handfuls out of a wholegrain Kasha cereal box and drinking a Dan Active. Just make sure you eat something healthy in the AM hours.

(Disclaimer: Photo found on fotosearch.com)

#5: Don’t need to Drink Water:

It is a funny thing that the body’s response to thirst is the same as to hunger. We cannot tell the difference between when we are simply thirsty or hungry because the hormones in the intestines that tell us we are hungry are very similar. Most of us reach for food, when we are only thirsty. The next time you are hungry, reach for a long drink of water and you may find that you don’t need to eat. Because water is essential in burning calories, those who drink eight glasses of eight ounces of water a day, burn more calories than those who consume less.

Fact and Fix:

To keep us hydrated, and to keep the metabolism hydrated and ready for action, try drinking water before every meal and snack. This works on several layers, obviously it will keep you hydrated, and aid in the deciphering of hunger verses the water need, but it will also aid you in eating 75 percent less calories in your meal, making a 44 percent increase in your weight loss. A tip to make the task of drinking so much water easier is to increase your water jug size. This concept works on a plate of food as well. Let me explain, if you go from drinking 8 glasses of water a day to 3 or 4 large jugs, it seems like the task at hand is not so large. On the reverse for eating, a smaller plate will look full with a smaller portion size, verses a large, mostly empty plate.

#6: Drinking Extra Calories is the same as Eating them:

Occasionally we find ourselves eating too much at a meal, and the body’s response is to eat less at the next one because we are basically full. It makes since to think the extra calories found in a drink would add up too, right? Our bodies don’t seem to register liquid calories the way it does with the food ones. Cocktails with calories in syrup, or large jumbo cokes consumed will not bring about you eating less at the next meal to “make up” for the extra calories consumed. It will actually do the opposite, because the sugar increase will increase your insulin level, making you need more food when your blood sugar bottoms out. There is also the effect of a willpower decreasing with the effect of alcohol that comes to mind, as well. You know, "that chocolate would sure be good with this port," comes into the picture; Suddenly that piece of cake sounds like a great idea, tonight, "I’m having fun, right?"

Fact and Fix:

Instead of the regular coke with syrup, go for a diet drink. Or leave off the whipped cream and syrups out of your coffee, switching to sweetener, skim milk or black coffee. I even add cocoa powder to my coffee sometimes. Dark chocolate in moderation is good for us; it is the fat in milk chocolate or syrups that we want to avoid. Herbal teas with lemon are wonderful cold or hot. Ask for club soda with 100 percent fruit juice for a cocktail, giving you fizz without the calories. A glass of red wine is good for you, if you only have the one glass; however, on many diet plans, the calories are considered to count as one fat. White wine does not have the same heart healthy benefits that are found in red. And mixed drinks are a usually a drink to stay away from.