Bloated? 6 Foods to Shrink Your Belly

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Healthy Living: 8 Ways to Stop Sugar Cravings

The Secret to Controlling Cravings

Sugar cravings can get to even the most disciplined healthy eaters among us. One innocent little bite of a birthday cupcake and suddenly you’re face down in an empty bag of Oreos. Hey, it happens.  

While sugar cravings may seem uncontrollable, there actually is a science to them and clear-cut ways you can get them in check. So, to prevent ruining all that good work you’ve done at the gym or opting for that salad, follow these eight expert tips to squash those beastly sugar cravings.    


De-Stress You can thank stress for a huge chunk of those sugar cravings. These cravings begin in the hypothalamic-pituitary-adrenal (HPA) axis of your brain, which fires up when you’re stressed or coping with a busy lifestyle. “This HPA axis on overdrive makes your body actually crave more sugar because it thinks it’s constantly in ‘acute danger’ and needs more sugar to help you react quicker and survive,” explains Dr. Dani Gordon, an integrative medicine specialist and family physician.  

So to get to the root cause of many sugar cravings, you’ve got to de-stress. Dr. Dani recommends taking up yoga, get a massage, mediate or do breathing exercises to calm the HPA axis before it sends you into a sugar fit. (Indeed, whether your stressed or not, trying some calming breathing exercises can help you control a sugar craving.)  


Get Your Eight Hours When you’re not getting enough quality sleep, the hormone serotonin—the one that affects mood and appetite—dips below what the body needs to keep you happy and motivated. “The body knows that simple sugars will increase serotonin levels and hence the food cravings,” explains triathlon, fitness and nutrition coach Dr. Rick Kattouf.  


Try a Sugar Detox
While “everything in moderation” is the crux of maintaining a healthy lifestyle, sometimes even moderate amounts of sugar can send a girl careening down a slippery slope of sugar, sugar and more sugar.  

So to better control your desire for sugary foods, it can be helpful to simply avoid all processed, sugary foods and eat clean for a couple of weeks (clean out your kitchen so that you don’t get tempted!). Or, if you want to be more hardcore about it, you could try a detox or juice cleanse.

As your body becomes used to not eating these sugary, processed foods, it will gradually stop craving them. Think of it as sugar rehab.      


Treat Yourself to Fruit
Once you start avoiding processed food and sugary snacks, you’ll be surprised at how easily a sugar craving can be tackled with a few sweet strawberries, a banana or a cup of watermelon. Remember, fruits have natural sugars, but we sometimes aren’t attuned to their sweetness because our taste buds are so intoxicated by ridiculously sugary, processed foods.  

So if you’re having a sugar craving after a meal, try satisfying it with a sweet piece of fruit. Fruit is jam-packed with vital nutrients, unlike Oreos.   Don’t overdo it with the fruit, though. Because it’s high in sugar (fructose), certified holistic and clinical nutritionist Pamela Warren and registered dietitian Anita Mirchandani both recommend eating no more than 3 servings of fruit a day.    


Meal Timing
Sleep isn’t the only thing that affects those serotonin levels. Properly timing when your body gets nutrients is key to curbing serotonin-responsible sugar cravings as well.   Dr. Kattouf recommends fueling the body as soon as you wake—just have something small if you don’t have much of an appetite first thing in the morning. After breakfast, Dr. Kattouf recommends eating every 2.5 to 3.5 hours to keep your blood sugars (and serotonin levels) stabilized. Another good rule of thumb is to shoot for three meals a day plus two snacks, or five small meals a day.    


Balance Macronutrients It’s not just how often you eat, but also what you eat that can help combat cravings.  

To properly balance your blood sugar and seratonin levels, it’s important to eat a combination of carbs, protein and fat with each meal. (The worst thing you can do is to start your day with a sugary or starchy meal for breakfast.)   Although amounts vary depending on your fitness goals, weight, and health needs, Dr. Kattouf says a simple rule of thumb for caloric breakdown is 40 to 55 percent carbohydrates, 15 to 30 percent protein and 15 to 30 percent fat. Keeping a food diary can help you to track your levels throughout the day, as can planning your meals ahead of time.   Be sure to opt for healthy sources of carbohydrates (like whole grains), fats (like olive oil and avocados) and protein (like lean meats, Greek yogurt).    

And of course, drink plenty of water with and between meals. Sometimes being thirsty can trigger what we perceive to be a food craving.    


Exercise
Your body can crave sugar to combat an energy slump, so stay energized. Getting enough sleep, combating stress, eating frequently and balancing nutrients are all important components of that, but so too is exercise.  

Recognize Boredom & Emotional Issues
Many of us start thinking about, and craving, sweets when we get bored or are feeling down. Make a concerted effort to recognize if you fall into either or both of these patterns.  

If you’re eating as a response to boredom, make a concerted effort to find other ways to stimulate yourself. Cravings generally last for 10 to 20 minutes max, so go engage yourself with something else and let the craving pass.  

Some ideas for you: get a manicure, go for a walk or run, call a friend/family member, organize your drawers, etc. If you get antsy while watching TV, grab a couple of hand weights and do a few bicep curls while you watch.  

Just like boredom can trigger a sugar flare up, so too can emotional problems. While that cupcake may help you feel warmer and fuzzier, the pick up from it is only temporary. If you’re going through a tough time, acknowledge that food is not a solution, and consciously make an effort to find support through friends, family, or therapy if you need.


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Article source: chixrx.com

Spa Recipe: Honey-Roasted Carrots

Since we support healthy living here at Monterey Day Spa, I decided to implement a new feature.  Going forward I will post the occassional healthy recipe!  Leave a comment and let me know if you enjoy this kind of feature!

Spa Recipe: Honey-Roasted Carrots from Blackberry Farm in Walland, Tennessee

Serve up some farm-fresh fixings this season with this nutritious--and delicious--snack.

by Lesley McCave

Blackberry Farm 

 

As the holiday season gets into full swing, rich dishes quickly start to take their toll leaving us feeling sluggish and heavy. Fortunately, calorie-laden cookies aren’t the only treats that can satisfy during this time. For a creative twist, why not try these warm and soothing honey-roasted carrots?

This recipe comes from Blackberry Farm, a 58-room resort set on 4,200 acres in the foothills of the Great Smoky Mountains, near Walland, Tennessee. Here, the focus is on food, wine and wellness, with activities from cooking demos to chakra balancing.

At Blackberry Farm, local ingredients are the order of the day.  According to Josh Feathers, executive chef of the Main House, while this recipe can be made with any type of carrot—summer, baby or regular—it helps if they’re locally grown, for maximum flavor.

But this dish does more than just taste delicious: carrots are a major source of the vital antioxidant beta carotene, which is converted into vitamin A by the body, helping to maintain healthy skin and eyesight. “To get the full potential from carrots and enable the body to absorb the carotenoids, I always recommend preparing or processing them in some way, whether through juicing, shredding or, in this case, cooking,” notes Feathers. “Plus, the fat from the olive oil also aids in the absorption of the carrots’ nutrients.”

So when it comes to easy-to-prepare nibbles, these really are all sweetness and light!

Honey-Roasted Carrots

2 cups peeled baby carrots
3 Tbsp. olive oil
1 tsp. minced garlic
Dash of sherry or red wine vinegar
½ tsp. kosher salt
½ tsp. freshly ground black pepper
2 Tbsp. honey (preferably wildflower)
2 tsp. fresh thyme sprigs
Preheat the oven to 425ºF. Combine the carrots, oil, garlic, sherry/vinegar, salt and pepper on a baking sheet. Roast for 20 minutes, covered. Remove the cover and stir once, making sure the carrots have begun to soften. Add the honey and thyme to the pan, tossing to coat. Bake for another 5-10 minutes or until caramelized. Serves several people as a side dish or snack.

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Article source: dayspamagazine.com 

7 Surprising Things Sabotaging Your Weight Loss

What to Stop Doing to Speed Up Weight Loss

Trying to lose a few pounds? Even though you may think you’re being good with your dieting and exercise, you are likely be sabotaged by certain behaviors that are slowing down your weight loss, or even causing you to gain weight. Avoid the following things to give yourself the best chance of success with your weight loss efforts. Knowledge is power, ladies.    


Being on a “Diet” Yes, seeing yourself as being on a diet will sabotage your weight loss. The best way to lose weight and keep it off is to learn how to eat nutritious foods in sensible portions, and to make this type of eating a way of life. Sure, trendy crash diets or severely reducing your calorie intake will make you quickly lose weight initially, but anything that completely cuts out certain healthy food groups or tightly constricts your caloric intake is impossible to maintain for long. Even worse, a lot of these diets can damage your metabolism, so when you come off them you end up quickly gaining all the weight back.    


Eating After 8 p.m. It’s a common myth that night eating causes you to gain weight because of the way your body stores calories as fat when sleeping. But the truth is that, for many people, when they eat at night, they end up gaining weight because they’re usually eating more than their required caloric intake. (Side note: eating at night can also cause discomfort because your digestion slows down as your body prepares for sleep.)   If you want to eat so soon after dinner, it’s likely that you’re not listening to your body, eating out of boredom, zoning out in front of the TV, or emotionally eating.  

So if you’re feeling peckish after dinner, first try having a glass of water. Sometimes our bodies confuse thirst with feelings of hunger. Then, if you’re still craving a bite, exercise physiologist and nutritionist Luci Gabel recommends that you instead try a cup of warm herbal tea with spices like cinnamon, ginger or cayenne pepper. “The warm water will actually help you to feel calm and satisfied, while the spices and honey will satisfy your cravings,” says Gabel. Just make sure you’re drinking decaf.  


Overdoing It on “Diet” Food
Read your food nutrition labels. Just because the box says it’s “healthy” does not mean it actually is. Case in point: calorie portioned frozen dinners will save you time and effort, but they will blow your sodium count out of the water. And diet soda? While it’s calorie-free, research is working to link diet soda to actual weight gain and binging on sweets. And if you can’t pronounce it, do you really want to put it in your body? Or think about granola: it’s touted as a healthy snack, but have you ever actually looked at how much sugar, and how little nutrition, it often contains?  

Another common “diet food” trap is shunning anything but food labeled as fat-free. As Registered Dietitian Jacqueline Aizen explains, “Saturated fat is essential for our cell membranes, nerve conduction, and strengthening our immune system.” Not only that, but these fats can also help fight cravings. “Foods with natural saturated fats often fill us up for longer periods of time which means we often will have less cravings for other foods,” adds Briar Munro, personal trainer and holistic life coach. Don’t go completely full-fat crazy, though--it’s still important to avoid trans fats. “Trans fats are the ones we should really be watching out for as these are man made and our body does not know how to break them down and utilize them,” Munro says.   Your best prescription is to eat natural healthy foods in a well-balanced manner. A good rule of thumb to keep in mind is the saying, “If your great-grandma wouldn’t recognize it, don’t eat it.”     


Skipping Meals
Frequently when women are trying to lose weight they think that skipping meals will save calories for later in the day. Two reasons why this is a problem: first, you’re very likely to just overeat at your next meal or through snacking, and second, you can’t “bank” your calories. That is, in order to keep your metabolism going, you must eat regularly throughout the day. When you skip meals, your body not only slows down calorie burning, but it can slip into starvation mode, so when you finally get around to eating, your body wants to hang on to the calories and store them as fat because it thinks it needs them for the future. In general, you should be eating breakfast, lunch, an afternoon snack and dinner.  

While eating in general helps keep up your metabolism, certain foods are even more effective at revving up your burn. 

 

Avoiding Strength Training Way too many of us are guilty of this one. We think our time is better spent ticking off calories with cardio than anything else, and we end up passing on strength training. While cardio is essential for weight loss, energy, de-stressing and cardiovascular health, you can’t overlook the benefits of weight training in the battle of the bulge.  

We’re not talking about hulka-mania muscles here, but building lean muscle mass is absolutely necessary when it comes to tightening up your body and helping speed up your metabolism.  

Think of it like this: cardio will help you burn off calories while you’re exercising, but muscle mass will help you burn calories when you’re going about your day-to-day life. Increasing your muscle mass increases your body’s calorie burn.   If you’re just getting started with strength training, personal trainer and holistic lifestyle coach Brair Munro recommends mountain climbers, spiderman crawls, bear crawls and crab walks. “These exercises will work upper body, core and some lower body muscles all at once giving you a big bang for your buck time-wise,” she explains.      


Not Tracking Your Food
When you’re eating all day, it’s hard to keep track of everything you’re putting in your mouth—even the best mathematicians among us can get lost in all that calorie math. Your best bet is to write down or use an app to track everything you’re eating so you’re not underestimating your intake. A recent study even found that women who keep food journals lost an estimated six pounds more than those who did not. With today’s tech-friendly way of life you have no excuse to be calorie ignorant. Try out a food tracking app like MyFitness Pal where you can enter in each item you eat (the nutritional value of a bazillion foods is stored in their database), how much you’re eating and track how much more you can eat in the day to meet your weight goals.

Read the nutritional information on your food, understand portion size and be honest and track each and every item you eat—even that Hershey’s Kiss you snuck after lunch. You’ll thank yourself for your diligent bookkeeping efforts when you step on the scale.       


Frenemies Usually, when you take control of your health and lose weight people are happy for you, but every once in a while there are a few that make snide comments about the new you. Maybe they’re jealous, feel guilty that they should be getting on the health bandwagon, or perhaps they simply don’t understand. Ultimately, the snide comments can be very discouraging and could potentially cause you to lose motivation.  

To remedy the situation, make an attempt to involve your friend in your new healthy lifestyle. After all, research has shown that healthy friends stick together and vice versa. Invite them to a new workout class, to go for a walk or take a clean eating cooking class with you. A lot of times, just involving someone can help make them feel included and part of your new life.  

If all else fails, if you are confident you are leading a healthy and responsible lifestyle, it’s important to know that what you’re doing is right for you. Don’t feel bad for heading to bed early instead of going for a second round of drinks or passing on a slice of your friend’s birthday cake. It’s your life to lead, not your friend’s. And don’t forget, true friends stand beside you. 

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Article source: ChickRX

12 "Superfoods" You Should Be Eating Now

Foods to Add to Your Diet for Optimal Health

“Superfoods” are foods packed with nutrients that offer various health benefits, and have few if any negative properties. It’s not a medical term, but one that’s emerged more popular culturally. Since it’s best to load up on your vitamins through diet rather than through expensive vitamins, it’s always a great idea to reach for “superfoods,” and we’ve outlined the ones that are particularly good for women in their 20s and 30s. While these multitasking foods won’t make your Spidey senses tingle (or, maybe they will: read below about edamame), they may help to ward off diseases such as cancer, heart disease, Alzheimer’s and osteoporosis.    


Apples
Fiber-rich apples are a great food to help you feel fuller longer while providing you with a necessary dose of pectin, a soluble fiber. It’s believed that pectin reduces blood pressure, cholesterol, and the risk of colon cancer, breast cancer, and diabetes.    


Cranberries
You may know to gulp down cranberry juice if you’re suffering from a urinary tract infection (as a compound in cranberry juice helps to flush bacteria from the urinary tract), but did you know that cranberries also help to reduce cholesterol? Eat them dry, fresh, ground, as a salad topping, in a smoothie, or drink natural cranberry juice. Now that’s what we call versatility.       


Tomatoes Tomatoes are loaded with the antioxidant lycopene, and they’re thought to play a role in protecting the skin against damage that leads to skin cancer--cases of which have soared recently in young women. Apart from that, tomatoes are rich in vitamin C, which can give your immune system a boost.    


Kale While the research is still developing, kale may help to prevent breast and ovarian cancers. Researchers think that kale’s phytonutrients may cause the body to make enzymes that combat cancer-causing substances. If you need further evidence to try out this multi-purpose green, it’s also great for providing you with vitamin C, potassium and calcium. Remember, in your 20s and 30s you still need lots of calcium to build your bone mass to prevent osteoporosis.      


Blueberries Blueberries aren’t just delicious, they may protect you against cancer and dementia, and can even neutralize free radicals that cause cell damage. That is, the nutrition in blueberries can help to protect the skin against prematurely aging (we knew that would perk you up!).    


Turkey
While it’s the showstopper at Thanksgiving, consider eating turkey regularly year round. In terms of superfood criteria, the selenium in lean turkey breast meat will help boost your immune function. Need more reason? It contains niacin and vitamins essential for energy production.    


Eggs Women in their 20s and 30s disproportionately suffer from low iron levels that can lead to anemia, which can leave you feeling tired and low energy. Eggs are not only a great source of protein to start your day off right, but they also combat anemia because they are rich in iron. An added bonus: eggs have biotin and vitamin B-12, which can help make your mane lovelier by strengthening your hair.     


Spinach
Popeye was on to something with his obsession with this superfood, which is rich in vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. Spinach also provides antioxidants (via flavonoids), is anti-inflammatory, aids digestion, and helps lower the effects of stress in the body (via magnesium). Perfect, since being in your 20s and 30s may be fun, but it’s a crazy stressful time of life.    


Quinoa Quinoa is a whole grain that’s an excellent source of fiber and even has protein, so it’ll help you feel fuller for longer. Quinoa’s fiber and whole grain helps to prevent high cholesterol, and since it’s also rich in zinc, it’s thought to protect against stroke and cancer.     


Salmon
While salmon has omega-3 fatty acids, the key ingredient here is the DHA (docosahexaenoic acid). Your body can use DHA to protect its cellular membranes, which can help combat depression, cardiovascular disease, strokes, hypertension, and Alzheimer’s. And did you know taht omega-3 fatty acids are great for keeping mucous membranes in tip top shape--dry eyes remedy, anyone?     


Pistachios Pistachios pack a wop of antioxidants your body needs to reduce cholesterol and even help reduce stress in some situations. In addition, they’re a great source of iron, calcium and potassium. If you’re looking to meet protein needs, pistachios will give you more than any other nut (apart from almonds). At snack time, go for unsalted in shells. And those shells are actually a good thing, since the time it takes to crack and eat each pistachio will make you more conscious of portion size (probably why we’ve heard pistachios be referred to as “the skinny nut”).    


Edamame
Folate isn’t just important for expectant mothers, but for all women of childbearing age. It’s even been shown to ward off grey hair in some cases. For a healthy folate-rich snack, steam edamame or sprinkle it onto a salad. Some have even pointed to edamame as something of an aphrodisiac. Looks like you may want to head to a sushi restaurant for your next date night…  


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article source: chickrx.com

What to Eat to Clear Up and Improve Your Skin

Expert Diet Tips for Acne-Free, Glowing Skin

Our crazy hairstyles may have stayed in high school, but unfortunately for many of us, our acne decided to tag along into adulthood. Most of us get at least the occasional breakout, not to mention deal with other skin issues like oiliness, dryness, etc. All of this can be so frustrating--especially when it seems that nothing works to clear your skin.

But when working to solve acne and other skin issues, we often overlook the important role our diets play. Lucky for you and your skin, we’ve put together a list of the top nutrients you should be eating for clearer skin and the foods that can deliver them. We’ve even included a few to avoid, to make sure you’re not canceling out your good eating efforts.    


Vitamin A
“Vitamin A is necessary because it prevents overactive sebum production,” explains holistic nutritionist and yoga instructor Princess Carey. Sebum production is that oily sheen your skin produces. In normal amounts, it helps protect your skin from bacteria, but as soon as it becomes overactive, it will create oily, acne-prone skin. To combat this problem, Carey recommends getting your vitamin A from liver, pumpkins and apricots, in addition to the superfood spinach.  

“Spinach can help increase blood flow for a good glow to the face,” adds registered dietitian Carlene Thomas.  

If you just can’t stomach the idea of spinach, reach for the sweet potatoes instead, which will load you up on vitamin A and vitamin C. Bake one and top it off with veggies for a healthier lunch option bursting with flavor--and pretty skin nutrients, it turns out.  


Vitamin C Vitamin C is a powerful antioxidant that not only boosts your immune system, but also produces clearer skin. The good thing about vitamin C is that there are numerous foods that you can eat to get your fix--even for those picky eaters out there.  

Packed with vitamin C, “strawberries and peppers are great for skin,” says Thomas.  

In addition to strawberries and peppers, Carey recommends pineapples, oranges, mangos and red peppers, which she says are all great sources of vitamin C. Sounds like the makings of a fabulous fruit salad, eh?    


Vitamin B
Just like vitamin C, vitamin B works as an antioxidant for your skin. “They flush out bacteria and help with the reproduction of new skin cells,” explains Carey. For your dose of skin-perfect vitamin B, she recommends including poultry, peas, beans and green leafy veggies in your diet. If you opt for poultry, lean chicken breast or turkey will provide a dose of niacin (a.k.a. vitamin B-3), which can help to strengthen your skin’s barriers.    


Zinc For clearer skin, it’s essential to make sure you’re getting enough zinc in your diet. “Zinc controls oil glands,” explains Carey. “Nuts, seeds, carrots, [and] poultry are great sources of zinc.”  

Quinoa is also good for getting your zinc, especially if you’re looking to multitask with added protein, fiber and whole grains. Yeah, quinoa is definitely one of those superfoods you should be eating.  


Omega-3 Fatty Acids
If you have combination skin that’s oily and dry at the same time, Carey recommends loading up on omega-3 fatty acids to set your skin straight. “Make sure you are eating foods that contain essential fatty acids like nuts, olive oil and fish to help improve your skin,” she explains.  

Omega-3 Fatty acids will not only help get you lovely skin, but they’ll also help boost your metabolism and keep your joints and mucous membranes lubricated for an overall healthier body. Lean white fish, salmon and flaxseed will all give you a dose of omega-3, in addition to Carey’s recommendations.  


Water
No, it’s not technically a food, but it’s an important part of your diet. Drinking more water will help to flush more toxins out of your body, reduce bloating, and increase your metabolism. “Water gives you energy as it hydrates the cells and allows the organs to function optimally,” explains certified personal trainer and health coach Katie Humphrey. “It also flushes toxins from the body and encourages a healthy digestive system.”  


Skip List
While you’re working to get glowing, clear skin, watch out for these complexion saboteurs. Remember that everyone is different: while these may cause breakouts in some, they may not in others.   

From a dietitian’s standpoint, Carey recommends removing sugar, caffeine, trans-fats and processed foods from your diet. And it makes sense that these foods would not only help your complexion, but your body overall. Really, when’s the last time you looked at a bag of chips or a plate of cookies and thought, “Surely this will make me healthier”?  

According to licensed esthetician and acne specialist Daniela Ferri, you should also look critically at your intake of iodine containing foods, sugar, and possibly dairy.   “There is ample evidence that iodine worsens acne in those that have cystic acne,” Ferri explains. If you’re concerned about iodine affecting your skin, she recommends watching your intake of iodized salt (check the levels in your snack food), seaweed, like the kind wrapping some sushi, and shellfish.  

You should also reduce your sugar intake (it sucks, we know). Ferri says there is new evidence linking insulin resistance and acne—and reducing your sugar intake can reduce insulin resistance. While concrete proof is still in the works, as Ferri says, “Sugar does so many nasty things in the body anyway, it may as well be avoided in order to give your body as much strength as possible to let your skin fight for itself.”  

The relationship between dairy and acne has not yet been proven, but if you’ve tried everything else, it might be worth seeing how cutting dairy out of your diet impacts your skin. “Speculation has been made that the hormones in dairy foods, either added or naturally contained in milk-giving cows, can contribute to the hormone fluctuations seen in acne conditions,” explains Ferri.  

She adds that acne may also be the result of inflammation stemming from a dairy sensitivity, which many people may not realize they have. “There can be a connection between sensitivity to dairy and the immune system in the body being bothered enough to cause sensitivity in pores,” she says. “Inflammation is more involved in acne than many people give credit.” So try going a few weeks without dairy to see if that helps cut back on acne flair ups.  

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article source: chickrx.com