More ideas from Renee’s site to improve your eating habits.

What’s Your Best Advice for Avoiding those Extra Holiday Pounds?

1. Don’t tell yourself, “It’s okay, it’s the holidays.” That opens the door to 6 weeks of splurging.


2. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).


3. As obvious as it sounds, don’t stand near the food at parties. Make the effort, and you’ll find you eat less.


4. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there’s less chance of overeating.


5. For the duration of the holidays, wear your snuggest clothes that don’t allow much room for expansion. Wearing sweats is out until January.


6. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.


7. Walk around the mall three times before you start shopping.


8. Make exercise a nonnegotiable priority.


9. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they’ve done it, they say it is one of the easiest ways to involve the whole family in exercise.

How Can I Control a Raging Sweet Tooth?

1. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal’s calories for a full dessert.


2. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.


3. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some “free will.” Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.


4. Try 2 weeks without sweets. It’s amazing how your cravings vanish.


5. Eat more fruit. A person who gets enough fruit in his diet doesn’t have a raging sweet tooth.


6. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.


7. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

What Can I Eat for a Healthy Low-Cal Dinner if I Don’t Want to Cook?

1. A healthy frozen entree with a salad and a glass of 1 percent milk.


2. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!


3. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.


4. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.


5. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.


6. Heat up a can of good soup.


7. Cereal, fruit, and fat-free milk makes a good meal anytime.


8. Try a veggie sandwich from Subway.


9. Precut fruit for a salad and add yogurt.

Technorati tag: eating, nutrition, health,

Thanks for visiting. To get started why not subscribe to the 21 day fitness plan at the top of this page. Look in the red box, it is right there.. Thanks Bill

Renee has done it again. She promises on Saturday to let us know where she got these top 100 tips:

1. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.


2. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.


3. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.


4. Don’t forget that vegetable soup counts as a vegetable.


5. Rediscover the sweet potato.


6. Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.


7. Spend the extra few dollars to buy vegetables that are already washed and cut up.


8. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).


9. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.


10. The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.


11. I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.


12. I want to be around to see my grandchildren, so I can forgo a cookie now.


13. I am a work in progress.


14. It’s more stressful to continue being fat than to stop overeating.


15. Skipping meals. Many healthy eaters “diet by day and binge by night.”


16. Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.


17. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.


18. Eating supersize bagels of 400 to 500 calories for snacks.


19. Ignoring “Serving Size” on the Nutrition Facts panel.


20. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.


21. Thinking all energy bars and fruit smoothies are low-cal.


22. A smoothie made with fat-free milk, frozen fruit, and wheat germ.


23. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.


24. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.


25. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.

Here is a list of great health tips from a great site, Renee Gets Fit

1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.


2. Eat at least two servings of a fruit or veggie at every meal.


3. Resolve never to supersize your food portions–unless you want to superize your clothes.


4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.


5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.


6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.


7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.


8. When dining out, make it automatic: Order one dessert to share.


9. Use a salad plate instead of a dinner plate.


10. See what you eat. Plate your food instead of eating out of the jar or bag.


11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.


12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year.


13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.


14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.


15. Keep a food journal. It really works wonders.


16. Follow the Chinese saying: “Eat until you are eight-tenths full.”


17. Use mustard instead of mayo.


18. Eat more soup. The noncreamy ones are filling but low-cal.


19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.


20. Take your lunch to work.


21. Sit when you eat.


22. Dilute juice with water.


23. Have mostly veggies for lunch.


24. Eat at home.


25. Limit alcohol to weekends.

Technorati tag: fitness tips, diet, health

I have run across Susans Weblog which is a nutrition weblog produced by a Vegan in New York City. Although I eat a fair amount of red meat it is interesting to see how others eat and this weblog article tackles one of the big issues of vegitarian eating which is incomplete proteins.

Susan’s Nutrition Weblog: You Complete Me

Technorati tags: nutrition, protein, fitness

I found this article at Sign on San Diego. It is a geat article on the value of these “other” egg products that we see in stores. I only eat eggs on the weekend when I am hungry for a bigger breakfast with the kids and have always wanted to know more about these eggs. I bought them once and they tasted like eggs but just never bought them again…

Remember the days when shopping for eggs was just a question of large or jumbo?

Today’s supermarkets present dizzying choices: “free-roaming,” “omega-3,” “100 percent organic,” “cage-free,” “compatible with cholesterol-reducing diet,” “natural sunlight,” “hand-gathered,” “vegetarian diet,” “high vitamin E,” “humane harvest,” “vegetarian hens with roosters.”

It’s a trend born of the egg’s new and improved nutritional rap and fueled by the zeal of low-carb dieters. And these designer eggs bear designer prices.

So what makes them different? It boils down to two things: what the hens eat and how they are housed.

Technorati Tags: egg, supplement, nutrition, fitness
Read the rest of this entry »

Glucosamine & Chondroitin Double Strength

I know that many people have back or knee problems and that joint pain is a real big problem in north america today…actually my wife is one of those that suffers from back pain. One of the supplements tha people are using successfully to help alleviate joint pain is Glucosamine with Chondroitin One of the things that you can try is
Glucosamine & Chondroitin Double Strength

Here is more info on the double wammy of these to great supplements:

Glucosamine and chondroitin are building blocks of connective tissue and are key components of the joints.

For detailed discussions of these nutrients, please see the individual articles for glucosamine sulfate and chondroitin sulfate.

Glucosamine is a simple molecule that is available as a supplement in several forms: glucosamine sulfate, glucosamine hydrochloride and N-acetyl-glucosamine (NAG). The glucosamine sulfate (GS) form (stabilized with a mineral salt, such as sodium chloride or potassium chloride) is the only form consistently shown in clinical trials to be effective for people with osteoarthritis (OA).

Chondroitin sulfate(CS) is a much larger and more complex molecule than GS. Like glucosamine, it is a major constituent of cartilage and has been the subject of many clinical trials. CS supplementation has proven to be an effective treatment for people with OA.

When to take glucosamine, chondroitin sulfate, or both: The popular idea that GS is clinically “preferred” over CS, or that CS is “not necessary,”1 has not been examined (let alone supported) by appropriate comparative research. An analysis of controlled clinical trials evaluated the independent effects of GS and CS in the treatment of OA.2 The authors concluded that the overall efficacy in trials of CS for people with OA exceeded the overall efficacy of GS for people with that condition. However, more than one-third of CS supplements have been reported to contain less than 40% of the amount of CS listed on the label.3 Moreover, no single clinical trial has compared the effects of the two supplements.

Many people with osteoarthritis take combinations of CS and GS or glucosamine HCl. This practice may be based on the suggestion, made in a best-selling book,4 that GS and CS in combination have stronger effects than either supplement alone. Although this idea may sound appealing, and may be harmless, it is based only on anecdotes and hypotheses. The theory that GS and CS work synergistically in the treatment of osteoarthritis remains unproven. To date, no clinical trials have compared glucosamine/chondroitin combinations with either of the supplements taken individually.

One preliminary trial found that the combination of glucosamine HCl (1,600 mg per day), CS (1,200 mg per day), and calcium ascorbate (1,000 mg per day) was effective at reducing joint noise, pain, and swelling in people with osteoarthritis of the temporomandibular joint (TMJ, or jaw joint).5 However, this study was not well controlled and the outcomes measured were highly subjective. Moreover, participants in this study were allowed to use aspirin and ibuprofen, so the exact effects of the nutrient combination cannot be accurately assessed.

Similarly, the combination of glucosamine HCl (1,500 mg per day), CS (1,200 mg per day), and manganese ascorbate (228 mg per day) was evaluated in a double-blind trial and was associated with significant symptom reduction and improvement on x-ray for osteoarthritis of the knee (less so for spine). However, subjects were allowed to use acetaminophen for pain, and comparative effects of a glucosamine HCl/chondroitin sulfate combination and the individual nutrients were not examined.

health, fitness, supplements

Here is some information from eVitamins on the importance of B complex vitamins.

The vitamin B-complex refers to all of the known essential water-soluble vitamins except for vitamin C. These include thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and the cobalamins (vitamin B12).

Where do B Vitamins Come from?

“Vitamin B” was once thought to be a single nutrient that existed in extracts of rice, liver, or yeast. Researchers later discovered these extracts contained several vitamins, which were given distinguishing numbers. Unfortunately, this has led to an erroneous belief among non-scientists that these vitamins have a special relationship to each other. Further adding to confusion has been the “unofficial” designation of other substances as members of the B-complex, such as choline, inositol, and para-aminobenzoic acid (PABA), even though they are not essential vitamins.

Each member of the B-complex has a unique structure and performs unique functions in the human body. Vitamins B1, B2, B3, and biotin participate in different aspects of energy production, vitamin B6 is essential for amino acid metabolism, and vitamin B12 and folic acid facilitate steps required for cell division. Each of these vitamins has many additional functions. However, contrary to popular belief, no functions require all B-complex vitamins simultaneously.

How much B Vitamins do I need?

Human requirements for members of the B-complex vary considerably—from 3 mcg per day for vitamin B12 to 18 mg per day for vitamin B3 in adult males, for example. Therefore, taking equal amounts of each one—as provided in many B-complex supplements—makes little sense. Furthermore, there is little evidence supporting the use of megadoses of B-complex vitamins to combat everyday stress, boost energy, or control food cravings, unless a person has a deficiency of one or more of them. Again, contrary to popular belief, there is no evidence indicating people should take all B vitamins to avoid an imbalance when one or more individual B vitamin is taken for a specific health condition.

Most multivitamin-mineral products contain the B-complex along with the rest of the essential vitamins and minerals. Since they are more complete than B-complex vitamins alone, multiple vitamin-mineral supplements are recommended to improve overall micronutrient intake and prevent deficiencies.

Are there any side effects or interactions?

Vitamin B-complex includes several different components, each of which has the potential to interact with drugs. It is recommended that you discuss the use of vitamin B-complex and your current medication(s) with your doctor or pharmacist.

health, fitness, supplements

I just ran across a great page at MSNBC with a bunch of celebrity fitness tips. Most of the info is pretty basic but it is also really interesting to have so much in one place

MSNBC - The Fit List: Weekly celebrity workout tips

Also there are links at the bottom of the page to news stories on Fitness and Health that MSNBC is covering

Another article from eVitamins . This time on the value of taking amino acids

What does it do?
The branched-chain amino acids (BCAAs) are leucine, isoleucine, and valine. BCAAs are considered essential amino acids because human beings cannot survive unless these amino acids are present in the diet.

Where are they found?
Dairy products and red meat contain the greatest amounts of BCAAs, although they are present in all protein-containing foods. Whey protein and egg protein supplements are other sources of BCAAs. BCAA supplements provide the amino acids leucine, isoleucine, and valine.

Why do athletes use it?
Some athletes say that branched-chain amino acids

helps improve strength training results.
helps improve endurance.

What do the advocates say?
A good deal of research has been done on branched-chain amino acids (BCAAs) in athletes, but results are quite mixed. BCAAs do not seem to enhance training benefits or exercise performance in most situations. Some athletes, however, may experience increased mental clarity during exercise or may be less susceptible to infections caused by the stress of exercise. Performance under extreme conditions, such as high altitude or heat, may also be improved with BCAAs.

How much is usually taken by athletes?
Some research has shown that supplemental BCAAs (typically 10 to 20 grams per day) do not result in meaningful changes in body composition,1 nor do they improve exercise performance or enhance the effects of physical training.2 3 4 5 6 7 However, BCAA supplementation may be useful in special situations, such as preventing muscle loss at high altitudes and prolonging endurance performance in the heat.8 9 One controlled study gave triathletes 6 grams per day of BCAA for one month before a competition, then 3 grams per day from the day of competition until a week following. Compared with a placebo, BCAAs restored depleted glutamine stores and immune factors that occur in elite athletes, and led to a reported one-third fewer symptoms of infection during the period of supplementation.10 Studies by one group of researchers suggest that BCAA supplementation may also improve exercise-induced declines in some aspects of mental functioning.11 12 13

Are there any side effects or interactions?
Side effects have not been reported with the use of BCAAs. Until more research is conducted, people with ALS should avoid taking supplemental BCAAs. In one study, supplementation with a large amount of BCAAs (60 grams) caused alterations in the blood levels of tryptophan, phenylalanine, and tyrosine.14 The changes in the blood levels of these amino acids could, in theory, cause depression in susceptible individuals. Until more is known, individuals with a history of depression should consult a doctor before supplementing with BCAAs. People with kidney or liver disease should not consume high amounts of amino acids without consulting their doctor.

Here is information from eVitamins on the value of Antioxidants for sports

Why do athletes use it?*
Some athletes say that antioxidants help protect the body from free radicals.
What do the advocates say?*
Antioxidants such as vitamin C, vitamin E, CoQ10, glutathione, and alpha lipoic acid are important supplements for everyone, but especially for those who exercise on a regular basis. The rational is that exercise is a highly oxidative process and, as a consequence, produces free radicals from aerobic metabolism. Antioxidant compounds help alleviate this process.

There is conflicting evidence whether the best time to supplement with an antioxidant is before or after a workout.

How much is usually taken by athletes?
Most research has demonstrated that strenuous exercise increases production of harmful substances called free radicals, which can damage muscle tissue and result in inflammation and muscle soreness. Exercising in cities or smoggy areas also increases exposure to free radicals. Antioxidants, including vitamin C and vitamin E, neutralize free radicals before they can damage the body, so antioxidants may aid in exercise recovery. Regular exercise increases the efficiency of the antioxidant defense system, potentially reducing the amount of supplemental antioxidants that might otherwise be needed for protection. However, at least theoretically, supplements of antioxidant vitamins may be beneficial for older or untrained people or athletes who are undertaking an especially vigorous training protocol or athletic event.

Placebo-controlled research, some of it double-blind, has shown that taking 400 to 3,000 mg of vitamin C per day for several days before and after intense exercise may reduce pain and speed up muscle strength recovery.3 4 5 However, taking vitamin C only after such exercise was not effective in another double-blind study.6 While some research has reported that vitamin E supplementation in the amount of 800 to 1,200 IU per day reduces biochemical measures of free-radical activity and muscle damage caused by strenuous exercise,7 8 9 several studies have not found such benefits,and no research has investigated the effect of vitamin E on performance-related measures of strenuous exercise recovery. A combination of 90 mg per day of coenzyme Q10 and a very small amount of vitamin E did not produce any protective effects for marathon runners in one double-blind trial,14 while in another double-blind trial a combination of 50 mg per day of zinc and 3 mg per day of copper significantly reduced evidence of post-exercise free radical activity.15

In most well-controlled studies, exercise performance has not been shown to improve following supplementation with vitamin C, unless a deficiency exists, as might occur in athletes with unhealthy or irrational eating patterns.16 17 Similarly, vitamin E has not benefited exercise performance,18 19 except possibly at high altitudes.