A Surprising Way to Lower Body Fat

The quality of your sleep, along with your bedtime and wake time, influence your body fat composition.

By Shelby Freedman Harris, Psy.D.

You already know that it’s important to get a solid night of sleep on a regular basis. For the vast majority of people, the "sweet spot" for the right amount of sleep per night is between 6 and 9 hours.
When we don't sleep enough, two hormones in our body are greatly affected: ghrelin and leptin. Ghrelin is a hormone that gives us the "go" signal, meaning that we are hungry and need to eat. On the other end is leptin, a hormone that signals satiety and tells us to stop eating. When we don't get enough sleep, even after just a few short nights of less slumber, the balance between ghrelin and leptin is tipped. We have more ghrelin and less leptin. As a result, the signal that tells us we're full becomes weak, and the "you're hungry, eat!" signal is strengthened.  

An interesting November 2013 study, conducted by researchers at Brigham Young University (BYU) and published in the American Journal of Health Promotion, took a somewhat different angle at the sleep/weight connection. Instead of just focusing on quantity of sleep, their research looked at the timing and quality of sleep.

Researchers at BYU investigated over 300 college-aged women over the course of a few weeks, assessing them for body fat composition and keeping track of their sleep patterns for one week. Results showed that participants who obtained less than 6.5 or more than 8.5 hours of sleep per night had higher body fat.

What is novel in this study is their look at the timing of sleep and its impact on body fat composition. The researchers found that a consistent bedtime and, more importantly, wake time, were related to lower body fat. Participants who had more than 90 minutes of variation in their sleep/wake times were more likely to have higher body fat composition than those with less than 60 minutes of variation.

We are all born with internal clocks called circadian rhythms. These rhythms are on a roughly 24-hour clock and keep our bodies in check throughout the day. Not only do circadian rhythms impact our sleep schedules, but they also govern many other complex functions in our body—notably, when hormones are released by various organs in our body. Keeping a fixed wake time seven days per week helps to keep the circadian clock in check all day long. Even though staying with the same bedtime is important, having a constant wake time has many more implications in keeping our body's physiology on the right clock. Plus, not sleeping in allows for us to be out of bed and active for more hours, which helps with lowering body fat.

Finally, the researchers also noted that sleep quality greatly impacted body composition. Participants who slept better had less body fat. A myriad of reasons can factor into why sleep quality might be disrupted: pain, sleep apnea, anxiety, depression, fibromyalgia, etc. And the more disrupted one's sleep is, the more likely they aren't getting all of the benefits of a solid night's sleep. What’s more, less human growth hormone is produced and more of the stress horomone cortisol is released (leading one's body to feel more stressed). These are all things that can impact leptin and ghrelin production, thereby increasing body fat composition.

If you find that you're having trouble logging enough sleep, getting quality sleep or keeping to a sleep schedule, consider seeing a sleep specialist to help assess any issues that might be contributing to your insomnia. Also, check out this column for more ideas on how to treat insomnia naturally and get both your sleep and weight on the right track for 2014.

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A Healthy Cookie Recipe

A Cookie Recipe That’s Actually Good for You

Try this prunetastic recipe to tame your sweet tooth and protect your skin from a harsh winter.

Brrr! It’s cold out—and the Arctic Vortex isn’t exactly helping our skin. What’s more, the cold also makes us crave sweets, which can get in the way of our attempts to make better food choices. But here’s a healthy and incredibly enjoyable way you can both protect your skin and satisfy your sweet tooth: this gluten-free and vegan oatmeal, prune and raisin cookie recipe.

Why It’s PrunetasticDried plums, with their wide array of phenolic compounds (plant nutrients that contribute to the flavor and color of produce and have potential health benefits), are rich in antioxidants. In fact, dried plums have one of the highest levels of antioxidant capacity, with more antioxidants per weight than many other foods. These antioxidants can help protect skin cells from damaging free radicals that form from outdoor exposure, which may help to guard against premature aging and wrinkle formation. Just five dried plums contain 3 grams of fiber and 30 percent of your daily recommended intake of vitamin K, along with potassium and vitamin A.




Eat Less and Feel FullThe oatmeal in this recipe provides a good source of dietary fiber—a key player in weight loss and long-term weight maintenance. A number of studies have shown an inverse association between fiber intake and body weight. This association is likely explained by fiber’s ability to promote satiety and feelings of fullness.

Unlike store-bought cookies, there’s no added sugar or empty calories. Instead, these cookies are fabulously sweet because all of the sweet goodness comes from the natural plant sugars found in the prunes, raisins and bananas. You can easily freeze bananas that are getting over ripe and then you’ll always have them on hand to make these cookies. To make it easier, peel the bananas first and then freeze them in a plastic re-sealable bag for easy removal.

This is also a great recipe to make with your family, especially with children. Kids love to smash things, and the first step when making these cookies is to mash the bananas and then just fold in the remaining ingredients. Your family will love helping, and you’ll love knowing that these cookies are not manufactured and are good for you.

Gluten-Free, Vegan Oatmeal, Prune and Raisin Cookies Recipe
Makes 36 cookies
Ingredients:3 bananas, ripe
½ cup canola oil
2 teaspoons vanilla extract
¼ cup walnuts, toasted, chopped
¼ cup pecans, toasted, chopped
¼ cup prunes, dried, pitted, no sugar added, chopped
1 cup yellow raisins
2 cups oatmeal, plain, old-fashioned whole oats

Directions:In a large mixing bowl, mash bananas with hand masher, combine and mix in canola oil, vanilla, walnuts, pecans, prunes and raisins. Add oatmeal and mix all ingredients together until well mixed. Using a 1-ounce scoop, measure and drop mixture onto parchment-covered cookie sheet. Slightly push down mixture with fingers to lightly flatten. Bake at 350 F for 20 minutes.  Remove, let cool and serve.

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Incredible Health Benefits of 7 Types of Tea

Teas that Are Natural Health Remedies

 

While people love tea for its flavor, did you know that tea originated as a medicinal drink thousands of years ago? Check out the amazing healing properties and health perks (weight loss included!) of different tasty varieties of tea. Consider trying a natural tea remedy before hitting the medicine cabinet next time something ails you.  


Green Tea  
Though it seems to have been around since the beginning of time, green tea has solidified its massive cultural popularity in the past decade (Green Tea Frappuccino anyone?).  

“Green tea has enjoyed fame in recent years as it has been under the research spotlight,” explains registered dietitian Jacqueline Aizen. “Green tea is rich in EGCG, a powerful antioxidant that has been linked to improved cholesterol, and possibly inhibiting the growth of cancer cells.”  

Registered dietitian Samantha Lynch adds that the chemicals in green tea also have been shown to help prevent heart disease and uplift your mood.  

But here’s what may just be your favorite part: The EGCG in green tea also makes it an incredible fat burner. Studies have shown that EGCG in green tea may both reduce the body’s ability to absorb fat and enhance the body’s ability to use fat. Pretty magical, huh?
Ginger “Tea”  
Ginger can be a godsend for your stomach. Internist Dr. Andrea Ruman explains that ginger is “used to aid digestion and treat stomach upset, stomach cramps, bloating, diarrhea and nausea.” Ginger accomplishes this mighty task by suppressing stomach contractions and improving the movement of food and fluids through your intestines.   You can buy pre-made ginger tea, but why not make your own from ginger root when your stomach needs calming.  

Aizen recommends slicing two inches of fresh ginger root and boiling in it in a cup of water for five minutes. Then strain the ginger and sip the “tea” slowly.  

“I also like to boil one tablespoon of fennel seeds in one cup of water for five minutes, strain, and sip on it slowly,” she explains. “Both ginger and fennel are excellent digestive aids.”  

Hungover? Ginger tea can help quiet your rollercoaster stomach the next morning. With its anti-inflammatory properties, ginger tea is also used to help silence pounding headaches.  

Oolong Tea  
You may remember hearing rumblings of oolong tea a few years back when it burst on the scene as a weight loss aid.  

The antioxidant catechin in oolong tea, along with the tea’s caffeine, is thought to boost the metabolism for up to two hours after you drink it. Oolong also contains Polyphenols, which have been shown to help block the body from storing fat, which in turn may help you to keep the weight off.   

The high concentration of polyphenols also helps improve dental hygiene by fighting tooth decay and helping prevent cavities.  

Oolong’s antioxidants are so potent that they help remove harmful bodily toxins, reducing the risk of chronic diseases like diabetes. It also helps remove toxins that damage the skin and cause wrinkles, age spots, and slowed exfoliation. We’ll drink to that.    


Black Tea  
Get ready for this: studies have shown that black (and green) teas have many more times the antioxidants of fruits and vegetables. These antioxidants work to detoxify free radicals in the body as well as block DNA damage. Translation? They may reduce cardiovascular disease, cancer and delay the onset of diabetes.  

If chronic disease is too far in the future to motivate you to drink-up, know that black tea may also boost the metabolism, fight halitosis (bad breath) and improve skin.  

Like with any tea, be careful not to add too much sugar and avoid tea lattes (that chai latte ring a bell?), which can be packed with sugar and high in calories. For a healthier black tea fix, try an iced pure black tea for an afternoon pick-me-up. Black tea does, after all, have the highest caffeine of teas.           


Nettle Tea  
If you suffer from seasonal allergies, try a dose of nettle tea before popping a few anti-histamines. And yep, nettle tea does come from nettles—those stinging weeds found in parts of the U.S.    

Nettle tea works to relieve those sneezing, stuffy nose, scratchy throat, rub-your-eyes-out allergy attacks through its antihistamine properties. If you start drinking it before your allergies reach full-blown status, you may even be able to ward off the attack entirely.  

It’s nice to know nettles are good for something besides ruining afternoon picnics and hikes.      


Chamomile Tea  
The word chamomile just sounds soothing doesn’t it? People have long used chamomile as a before bed ritual when they are feeling anxious or need to wind down from a busy day.  

Researchers believe chamomile acts as a sedative in part because it can increase levels of the amino acid glycine in the body, which is known to act as a nerve relaxant. Try having a cup of chamomile tea 30 minutes to an hour before bedtime if you need help winding down.

In addition to these calming properties, chamomile is also shown to help ease menstrual cramps. This may be because glycine also helps reduce muscle spasms, and may help to relax the uterus. (Likewise, chamomile has also been found to be effective at calming stomach and intestinal cramping—great for irritable bowel syndrome sufferers, who are commonly women).

Evelyn Resh, a certified sexuality counselor and nurse-midwife, even recommends drinking chamomile tea and mint as a natural remedy for upset stomachs related to our old frenemy PMS.
You can also use chamomile tea bags to help reduce puffiness under the eye area, recommends certified holistic and clinical nutritionist Pamela Warren. Just dip the bags in warm water, let them cool to room temperature and then rest them over your eyelids and under-eyes to sooth the area and help fluid dissipate.      


Peppermint Tea  
Like chamomile, peppermint tea is also shown to help release tension, promote relaxation, and aid in calming the body to prepare for sleep.  

Peppermint tea is also great for relieving constipation (how’s that for a segue?). It can also help relieve mild stomach pain, flatulence and diarrhea.  

The tea can also help keep you smelling better in other ways too: the minty aroma is a great natural remedy for bad breath.  

This, combined with its ability to ease the unfortunate symptoms listed above, just may make peppermint the perfect tea for a first date.            

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33 Flu-Fighting Foods

Don’t let winter get in the way of eating a healthy mix of fruits and vegetables. Here’s how to enjoy a variety of produce and build a more beautiful immune system.

By Kristin Kirkpatrick, R.D. |

If you’re like most people, your produce consumption peaks during the summer months due to abundant availability, freshness, and the lure and trendiness of the mid-summer farmers' markets. Before you know it, winter is here and the appeal of the couch and the fireplace seem so much better when paired with mac and cheese rather than an arugula salad with tomatoes.

Enter what I call the winter color drain—the cold months between December and March where most vegetables are a blah color (think potatoes), your refrigerator rarely sees the color green, and the thought of a stroll through a farmers market is about as inviting as firing up the outdoor grill to make some fish in the frigid air. The truth is, your selection of fruits and vegetables doesn’t have to go away during the winter months—it may just need to come in a different form: frozen. It’s the winter months that you’ll really need to focus on knockout food selections to keep your immune system as beautiful as ever.

First, let’s start with availability. Just because spring and summer are gone doesn't mean that fresh, delicious and available produce is no longer an option. Fall and winter produce selections include apples, pears, cruciferous vegetables such as Brussels sprouts and broccoli, collard greens, sweet potatoes, butternut squash, kale and leeks. Also, remember that any vegetable can be enjoyed year round in the frozen section. These vegetables are frozen at peak ripeness, which means they contain the highest amounts of antioxidants. Just make sure your frozen vegetables are plain and void of added salt, sugars or sauces.

Next, let’s look at immunity. The top vitamins for keeping your immune system at peak performance are vitamins C, E, B6, A, D and folic acid, as well as iron, selenium and zinc. Here’s a breakdown of where you can find the best sources of these immune-boosting gems:

• Vitamin C: green leafy vegetables, bell peppers, citrus, papaya
• Vitamin E: almonds and spinach
• Vitamin B6: coldwater fish such as tuna, as well as chicken breast and bananas
• Vitamin A: foods high in carotenoids such as carrots, sweet potatoes, pumpkin, cantaloupe and squash
• Vitamin D: fatty fish, low-fat milk, eggs and certain varieties of mushrooms
• Folic acid: beans, lentils, ready-to-eat cereals and green leafy vegetables
• Iron: tofu, beans, broccoli, kale, shrimp and turkey
• Selenium: sardines, barley, Brazil nuts, tuna
• Zinc: shellfish, chicken, cashews, baked beans

Keep in mind though, that the best "immune boosting" diet is really one that incorporates a balanced amount of fruits, vegetables, whole grains, healthy fats and lean sources of protein. In other words, the overall quality of your diet may be more important than pinpointing specific foods for immune-boosting. Other major factors for a healthy immune system include getting adequate sleep and following a regular exercise routine.

Finally, let’s look at preparation. Winter is a tempting time to indulge in comfort food favorites. The good news is that you can easily incorporate nutrient-dense vegetables into your winter regulars. To make a healthier chili, substitute ground beef for ground turkey breast and throw in a whole bag of kale. Because kale absorbs so much water, it'll become nothing more than green specs in your pot—not really noticeable on the spoon but oh so noticeable to the body. Longing for mashed potatoes? Mix ¼ of the entire pot with pureed cauliflower. It’s got the same color and similar texture when pureed, yet gives the potatoes a cruciferous cancer-fighting boost. Want to indulge in a little immune-boosting vitamin A? Mix carrot puree into muffin mixes, soups and even spaghetti sauce. Finally, add some fungus in your wintery mix by folding mushrooms into scrambled eggs in the morning or simply sauté them in olive oil and add them to a panini.

Just because the snow shows up more than the sun doesn’t mean your diet has to suffer. Stay beautiful this winter by improving your immune system with the same nutrient-dense produce that keeps you healthy all summer long!

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Spa Recipe: Debloat Smoothie from Celebrity Cruises

This fiber-rich treat will get you on board the health train in no time!

by Lesley McCave

iStockphoto.com 

 

Just as the cruise ship spa business is booming so is the trend for healthy eating while on board. Gourmet banquets still have their place, but these days cruise ship cuisine is steering more toward overall wellness.

At the forefront of the movement is Celebrity Cruises, which recently partnered with SPE Certified, a program whose team of food experts, including chefs, nutritionists and dieticians, gives its stamp of approval to dishes based on such factors as seasonality, sourcing and sustainability. “SPE” is taken from the Latin phrase, sanitas per escam, or “health through food.” An SPE Certified dish is guaranteed to be low in salt, saturated fats and processed ingredients, and dense in nutrients such as vitamins, minerals and antioxidants.

“Consumers’ desire for healthy dining options has evolved from a small niche several years ago into the general mindset today, with developments like nutrition labeling and the banning of trans fats,” says John Suley, Celebrity Cruises’ executive chef and associate vice president of culinary operations. “At Celebrity, we’ve kept pace with those trends in our menu offerings, and have taken a particularly innovative approach to healthy dining by partnering with SPE Certified.”

The Debloat Smoothie, served at Celebrity’s AquaSpa Cafés, is a prime example of a healthy yet delicious SPE Certified dish. It’s packed with pumpkin (known for its fiber-rich properties) and banana (high in potassium, which helps rid the body of excess sodium, thereby reducing water retention). It also contains a touch of sweetness via honey and a hint of spiciness thanks to cinnamon and nutmeg. The smoothie is vegan and suitable for people with allergies to gluten or lactose.

So if you are complaining about your post-holiday waistline, this should help you get back on an even keel!

Debloat Smoothie

Serves 1
¼ cup canned unsweetened pumpkin purée
½ cup chopped frozen banana
1 cup unsweetened vanilla soy milk
1 Tbsp. protein powder
1 pinch cinnamon
1 pinch nutmeg
1 tsp. honey
Blend all ingredients well and serve.

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Spa Recipes: Granola

It seemed too good to be true—a delicious, nutritious breakfast that could double as dessert?

by Carolyn Meers

Armando Sanchez 

San Diego’s Cal-A-Vie health spa has created a granola that hits all the marks; it’s rich on texture and flavor but light on the waistline. Chef, Jason Graham, developed the recipe to offer optimal flavor and nutritional value. Subbing in agave nectar for maple syrup was a start. “Agave is a lower glycemic sweetener,” Graham explains. “It’s about one and a half times sweeter than sugar, so you end up using less.” He also ditched heavy cooking oil for grapeseed oil to slash calories and fat.

Granola Recipe

Makes 10 cups
1.5 bananas
2 cups agave or maple syrup
1 tsp. cinnamon
Small pinch salt
1 tbsp. grapeseed oil
4 cups rolled oats
1 box brown rice cereal
2 cups toasted slivered almonds or pecans

1. Preheat oven to 350 degrees.
2. Combine bananas, agave, cinnamon, salt and oil in a blender. Coat with the oats.
3. Spread mixture evenly onto 2 large sheet pans and bake for 30 minutes, turning the oats every 10 minutes.
4. Remove from oven, and stir in the brown rice cereal. Add more agave as needed.
5. Reduce heat to 300 degrees and bake mixture, turning every 10 minutes, for
45-60 minutes, until crispy. Remove and cool on rack for 1 hour.
6. Transfer mixture to an airtight container, and mix in the nuts.

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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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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. 

Schedule your appointment with us today by calling 831-373-2273 You can also book online at www.montereydayspa.com
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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.  

Schedule your appointment with us today by calling 831-373-2273
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article source: chickrx.com

4 Beauty Tips for Skin Care

Every one of us craves for beautiful and flawless skin. Irrespective of our skin type or age we want to look best. It is human nature. We are usually attracted towards the fascinating advertisements and tend to buy the products irrespective of knowing that actually it will make any difference or not?


Here we will share some tried and trusted tips not only for your beautiful skin but for your health as well, which will surely enable you to get the eye catching look in the next part.

Tips For healthy And Beautiful Skin

Practice Deep Breathing

Skin looks healthy and refreshing when you practice deep breathing in open and fresh air. Body requires adequate amount of oxygen and carbon dioxide throughout the day, which can be fulfilled through deep breathing.

The reason why our body is relaxed through it is because when we are indulged in deep breathing we only practice one thing at a time, our conscious and subconscious mind is relaxed and feels fresh which reflects on the face.

Choose Skin Care Products Sensibly

We are often fascinated with the advertisements and grab the same product without even knowing its effects on our skin. Be smart in choosing your skin care products, know your skin type and texture well.  If you have questions, talk to your esthetician and inquire about our various product lines at the spa!

Get Regular Facials

Get regular facials.  Facials are wonderful to get your pores cleaned out and give your skin a fresh start.  Facials help prevent skin problems like acne, dryness and wrinkles.  Some people use a dozen  skin care products and wonder why their skin does not look prefect. Using excessive products on your skin can be damaging and makes it tough for your skin to absorb any of them. Try to keep simple when it comes to skin care products. Your esthetician can recommend a great cleanser, moisturizer, sunscreen and toner which would be enough to keep it healthy. T

Say “No” To Unhealthy Food

The best way to get a healthy skin is to eat and drink right food. Having breakfast should be on the top of your to-do list in the morning. Consume lots of green leafy vegetables and fruits like spinach, cabbage, broccoli, apple, papaya, oranges etc. in your meals.  Nothing can be better than eating raw salads and sprouts. Unhealthy and oily food marks its effects on the skin and you get excess of oil and acne problems. Keep a proper diet that is easy to digest which will leave its effects on your skin making it healthy and glowing.

Skin care: 5 tips for healthy skin

Good skin care — including sun protection and gentle cleansing — can keep your skin healthy and glowing for years to come.

Don't have time for intensive skin care? Pamper yourself with the basics. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent various skin problems. Get started with these five no-nonsense tips.

1. Protect yourself from the sun

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.

For the most complete sun protection:

• Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. When you're outdoors, reapply sunscreen every two hours — or more often if you're swimming or perspiring.
• Seek shade. Avoid the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
• Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays.

2. Don't smoke

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health. Smoking also damages collagen and elastin — the fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.

If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

3. Treat your skin gently

Daily cleansing and shaving can take a toll on your skin. To keep it gentle:

• Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.
• Avoid strong soaps. Strong soaps and detergents can strip oil from your skin. Instead, choose mild cleansers.
• Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
• Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
• Moisturize dry skin. If your skin is dry, use a moisturizer that fits your skin type. For daily use, consider a moisturizer that contains SPF.

4. Eat a healthy diet

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin.

5. Manage stress

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results might be more dramatic than you expect.

Schedule your appointment at Monterey Day Spa today!  

380 Foam St Ste A

Monterey, CA 93940

(831) 373-2273

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Article source: mayclinic.com