Battle that cold and fight off that flu with the following foods in your corner. Including any or all of these in your diet will boost your energy, immune system and overall health.

Wonderful Walnuts
High levels of good omega-3 fatty acids (like fish!) and contains plant sterols, which lower cholesterol, essential minerals and vitamin E.

Bountiful Black Beans
Plenty of protein, magnesium and fibre keeping your heart happy and blood pressure down.

Locked & Loaded Sweet Potatoes
Loaded with phytochemicals such as beta-carotene, antioxidantsm, vitamins C and E, folate, calcium, iron and potassium promoting a healthy digestive system and preventing heart disease and cancer.

Snazzy Spinach
High in vitamins, minerals and antioxidants, spinach can protect against vision loss and is great for your bones.

Terrific Tomatoes
Full of flavour and antioxidants that protect you against cancer and has tonnes of vitamins A and C, potassium, and phytochemicals.

Oh-So-Good Oats
Whole grain oats are a healthy source of carbohydrates and fibre to lower cholesterol, beat fatigue and help energize your body.

Crazy Cranberries
Helps keep those bad cholesterol levels down and prevents urinary tract infections.

Blasting Blueberries
Full of antioxidants to fight the cell-damaging molecules that can cause cancer or heart disease.

Rian

Starting in 2009 the state of Alabama is going to be charging people who are overweight (based on their BMI) as much as $25 more for health insurance if they do not lose weight within 1 year.

Now let me play devil’s advocate here. Will this motivate people to get in shape? Maybe. In the very least it is drawing attention to the issue of obesity and health concerns. I also applaud the decision to implement weight loss programs or discounts for gyms. Another step they could take is educating people on proper nutrition and fitness. Providing nutritionally balanced meals and getting rid of snack machines or pop machines could also be beneficial.

On the flip-side, what about the rights of the people that this new rule may concern? I don’t know about you but I feel I have the right to keep my weight to myself… it is a very private matter to me. Also, we can raise the question; “if this were concerning anything other than obesity would this be treated the same way?”

All of a sudden telling someone “I’m sorry but you have developed asthma/cancer/heart disease and if you cant get rid of that in a year we are going to charge you more” seems a little foot in mouth.

In the end all we can do is hope that this does help inspire some people to begin a healthier lifestyle, is it the right way to encourage this? That remains to be seen.

Here is a link to the full article:

http://www.webmd.com/diet/news/20080825/alabama-obesity-penalty-stirs-debate

Rian

Being overweight and trying to lose the weight is not simple, it takes time and motivation. Think of all the yo-yo diets that you go through, the weight loss gadgets that you try like the Ab Doer or the Bun and Thigh Roller, or even maybe the weight loss pills that you pop like candy hoping for a miracle. Many people are left depressed praying for a miracle and they turn to weight loss surgery like the gastric band. After the procedure patients often say, “They wish they had done it sooner in their life and bypassed all the diets and gadgets they had tried in their past.”

So why not skip all these diets and get the procedure when you are a teenager? This is a very touchy subject with a lot of debate surrounding it. Some people believe teenagers should wait until they are mature enough to make this decision for themselves. However, say this was your child and for years you saw them struggling with their weight and it kept creeping up, with no success. What would you do?

Recently on “The Oprah Winfrey Show” a show re-aired once again featuring 2 teenagers who had the gastric band procedure. One of these was a 13 year old girl named Cassie who was one of the youngest patients to undergo the gastric banding procedure in the U.S.A. At 220 pounds with attempts at dieting and even consulting with a nutritionist, Cassie kept gaining weight. Her mother Jennifer said, “Every month, [she gained] between 5 to 8 pounds. … We don’t know where the weight was coming [from],” she says. “My biggest fear was mentally, Cassie would crash. She’d become depressed, she’d eat because of the depression, she’d stop sports, she’d stop being who she was.” After Jennifer learned that Cassie was being teased at school she decided to learn more about the procedure. Since being banded, Cassie has lost almost 80 pounds and has learned new eating habits, eating what she wants but in smaller portions.

A study done by physician-scientists from Morgan Stanley Children’s Hospital of New York-Presbyterian and Columbia University Medical Center, just released preliminary results, reporting that the small group of extremely obese teenagers who were banded, as part of a clinical trial lost on average 20 pounds after 6 months and, “had significant improvements in abdominal fat, triglyceride measurements (levels of fat in the blood) and blood sugar levels as measured by hemoglobin A1c — all risk factors for diabetes and heart disease.”

What do you think? Is it okay for teenagers to get the procedure? Post your comments here!

To learn more about Cassie’s story, please visit: http://www.oprah.com/slideshow/oprahshow/slideshow1_ss_slide_weight_020408tows/1

And to learn more about the medical study from Morgan Stanley Children’s Hospital of New York-Presbyterian and Columbia University Medical Center, please visit:

http://www.news-medical.net/?id=39350

 Hanna

Nowadays, we can pile on the calories -and the pounds- without eating a thing. It’s easier than ever these days thanks to an abundance of sodas, sugar-laden coffees, alcoholic beverages and cocktails, deceiving “energy” drinks, and an array of flavoured iced cappuccinos.

We’ve pretty much all been guilty (I know I have) of occasionally allowing ourselves “just a few” spoonfuls of ice cream straight from the tub, only to peer down into the container and see that three quarters of the thing is gone.

Then there’s the movie theatre. We have been conditioned to feel the ‘need’ for popcorn and soda the second we enter a cinema. I find what works best for me if I am watching my weight is to avoid the snacks altogether, and focus on enjoying the movie itself. If I am thirsty, I’ll have a bottle of water or some kind of unsweetened iced tea. Chances are, if I’m avoiding the salty snacks, I don’t really feel the need to drink anything anyway. And besides, who wants to miss scenes of a good movie for bathroom breaks?

Forget those calorie packed iced drinks. Those things are completely filled with syrups intended to provide flavour, which are really just hiking up the calories and spiking your blood sugar. A regular coffee -iced- with a bit of skim milk and a pinch of sugar (I try to avoid sweeteners) - can provide the same caffeine fix without all the added junk. You can even blend it to make it into your own low-calorie iced cap. I am totally aware that this won’t taste the same as the commercial stuff, but if you are looking to lose some weight it could be a satisfying substitute for the time being. Tell yourself that those drinks will always be there in the future, that they aren’t going anywhere. You need to focus on your health and weight right now.

Now let’s bash energy drinks. If you are planning on losing weight, these are not your friend. They’re poison for your body and will only stall your progress. I am always so frustrated when I see those energy drinks sold right up front in the convenience stores. The horrifying truth about energy drinks is that they flood your system with ludicrous amounts of caffeine and sugar, pumping you up for a couple of hours, and then leaving your system completely out of whack. It’s like putting your blood sugar on the Drop Zone ride at an amusement park. Not to be a Debbie-Downer, but there have been instances of heart complications, and even failure, after consuming these drinks. Not to mention they can become toxic when mixed with alcohol. For truly sustainable energy, choose fresh fruit or some kind of protein.

Hitting the bars too often? Those ‘wasted’ nights could be accumulating on your waist. It’s so easy to consume excess calories during a night out at the bar or club. One shot of pure tequila, vodka, or rum will range from 90 to 100 calories each. Mixed drinks can reach a caloric total of over 400, what a nightmare!!

Last, but certainly not least, we have the trendy “healthy” commercial fruit smoothies. These smoothies may contain real fruit, but let me tell you, they are milkshakes in disguise. I took a look at the nutritional values listed on a menu at one of the smoothie shops. They can total up to 500 calories a container! They’re also packed with excess sugars and proteins. They’re advertised as healthy additions to your diet, but they may in fact be sabotaging your efforts. A healthier option is to blend whole fruits with ice in a blender, and if you would like some protein you can add a scoop of whey powder or yogurt. This ensures you are not drinking any processed foods or consuming excess calories.

 These are only a few examples of how calories sneakily creep up on us in liquid form. Keep your eyes open when reading labels, checking calorie AND sugar content, as both are equally important. Don’t freak out over it, just remember to choose wisely. As the age-old adage reminds us: “If you’re going to drink the juice, just eat the fruit instead.”

Leanna

We are surrounded by water everywhere we look, in the lakes, in the rivers, in our kitchen sink and most importantly in our body. Water is an important part of our lives and we depend on it. The average adult body is made up of 55-75% of water, which is 2/3 of your body weight. Everyday your body has to replace 2 ½ quarts of water. So that glass of water that you drink after your meal or after a good workout literally becomes you!

If you were deserted on a tropical island, which many of us sometimes wish we were. Keep in mind you could survive without food for about 2 months, however with water, you could only survive a few days without it. This should give you an appreciation of how important it is for our body.

Here are a few facts you should know about it:

· aids in digestion and absorption of food

· regulates body temperature and blood circulation

· carries nutrients and oxygen to cells

· removes toxins and other wastes

· cushions joints and protects tissues and organs

· contains no calories and it can serve as an appetite suppressant

· helps the body metabolize stored fat

· increases energy level

· hydrates skin, giving it a healthy glow

Unfortunately, and yes I am guilty of it too, most people don’t drink enough water. My challenge for you is to start drinking more water and try to cut down on your caffeine because it dehydrates you even more. Start drinking more water and see how your body benefits from it!

Hanna

Could it be that the one thing I have trouble saying no to could possibly be good for me?

The perception that we have of chocolate is that it is candy and it is sweetened with a lot of sugar. The reason is due largely to the processing and marketing of commercial chocolate as candy. The majority of these products offer poor quality cacao with a high sugar content, added fats, caffeine, waxes and fillers. Not sounding so healthy anymore!

So how can it be good for us? Cocoa is rich with antioxidants that are found in a variety of different foods, usually in plants and fruits that are rich in colour, such as berries, fruits and nuts. Antioxidants have a strong health-supporting property for reducing the risks of heart disease, obesity, certain cancers and diabetes.

Now when faced with the urge to eat chocolate, opt for the dark chocolate to get your fix of antioxidants. This is the solution to my guilt-free pleasure and I just had to pass on the good news. But always remember, too much of a good thing is never wise, so make this your special little treat.

Want to learn more, visit:

http://mydrchocolate.soundconcepts.com/

Hanna

Can’t get those cravings off your mind? We all know those delicious naughty things we should avoid but just can’t resist and it’s hard to imagine life without them, there’s always that one thing we just can’t say “no” to! So of course I like to find little ways around this problem by trying alternate options that taste almost as good, if not better than those real waistline deal-breakers!

Ice Cream Lovers?

Buy your favourite yogurt cup flavour and stick it in the freezer once it has hardened dig in! I recommend the Strawberry Cheesecake by Yoplait. You can also stick a banana in the freezer and once it is frozen slice it and add vanilla yogurt on top (I’m sure any other flavour will be just as good).

Po-tay-toe Po-tah-toto?

Instead of baked or mashed potatoes and those terrible and yet amazing fries try using sweet potatoes, a much better option! For sweet potato fries don’t deep fry but bake them in the oven instead. Mashed turnips are quite delicious too.

Sour Cream Heaven?

An Excellent replacement is Balkan Yogurt. Astro’s brand tastes the most like sour cream to me. I use it on my baked sweet potatoes or as a dip with some chives mixed in.

Saying Cheese?

A cheese made with partial skim milk (low/reduced fat cheese) is a better choice and grating your cheese helps you eat less. Swiss and Feta tend to be better choices or try having some bocaccini with your salad to satiate that craving. Goat and sheep’s cheese are also cheesy goodness and have less fat than cow’s cheese!

Bake me away?

Here’s how to make a healthier “Apple Pie”. Take an apple, cut a cross in the top of it and stick it in the oven set at 350° for 30-40 mins (I use Granny Smith apples) once it is brown and mushy it is done. Let the apple cool for a few minutes then cover with vanilla yogurt and sprinkle with rolled oats and cinnamon.

Chocoholic?

Try placating this need by eating chocolate flavoured yogurt or skim-milk pudding cups. Or buy dark chocolate (at least 70% cacao), break off a square and let it melt on your tongue slowly.

Carb-tastic?

This is my ultimate weakness, I love my carbs, and I especially loooove my chips, crackers and breads. Unfortunately these tend to be the most difficult to find healthy alternatives for. I’ve started snacking on olives to get that salty kick, I stick to flaxseed, pumpernickel and wheat-free rye breads and my best discovery of all… Kale chips!

Pre-heat your oven to 350° and line a baking sheet with parchment paper. Toss the kale leaves with vinegar, oil, and salt and bake 10-15 minutes.

Voila! My little cheat tips to healthier cravings, I hope you enjoy.

Rian

It has often been suggested that men don’t need to work as hard as women do to lose weight. If it wasn’t bad enough to wonder why men seem to lose inches and pounds more quickly, it’s almost worse to have it confirmed!

Leslie Beck has written an article that has caused a stir between the sexes again. The Toronto-based dietitian has explained in an article printed today in the Globe and Mail, why it is that men really do lose weight more efficiently on average than women.

The sad truth is that the key points she makes about a man’s general approach to body image, working out and eating are not crazy or unfounded.

It’s hard to convince some women that:

a) their worth is not equal to their weight;

b) building muscle mass will not make them look masculine;

c) we need to be at a healthy weight for our long term health more than for beauty or vanity.

Health IS beautiful!

Take the time to read this article and let us know your thoughts! THE FULL ARTICLE

I find that sometimes when I plan to do something I often get off track and end up in a totally different direction. Life always seems to send many different twists and turns my way and I seem to easily lose focus of what I aimed to do, sometimes a bit to easily if you ask me.

So after checking out many different websites of how I can become more organized, I realized it’s not about being organized but it’s about staying motivated. No matter how organized you are, life will still throw you a curve ball and expect you to work with it. So here are the 3 easy steps I have taken to help me follow through with my goals:

1. I list my specific goal(s). I don’t know about you, but when I say list, I mean actually write it down somewhere that you are going to see and will be reminded of it hopefully on a daily basis. I don’t recommend just thinking of it, because well, I am still trying to remember goals I set in the past that have not had any follow through because I forgot about them. I now post mine on the refrigerator, so post it where you think will best fit your lifestyle. Some suggestions are on the calendar, in your planner, or maybe on your computer desktop.

2. Remember to set realistic goals and realistic timelines. Don’t make it too short of a period that you will be regretting it in a few days and don’t set a long period that you can keep telling yourself, “Oh I will start tomorrow.” Remember, each day counts and you are no expected to see the same results each day. So if your goal is to cut out junk food, take each day as it comes, at first you will eat more and gradually decrease the amount you are eating.

3. I think the most important of all is to have a motivational reward. But remember, if you choose to cut out a bad habit or indulgence, your reward can’t be that same vice. Choose something that you have wanted to do for awhile like go on a shopping spree, go to the spa, go to a sports game or buying that new gadget that you have been eyeing for awhile.

Oh and one more step that I forgot to mention is, STAYING POSITIVE!!!!!

Hanna

Is it possible to lose weight by just keeping a food diary? Sounds too good to be true, however according to a study done by Kaiser Permanente’s Center for Health Research, keeping a food diary can help you double your weight loss.

How you ask? By keeping a record of what you are eating, it helps you take responsibility and identify your food choices. You have a clear view of what, when and why you are eating. It allows you to learn about your eating habits and the amount of calories you are consuming.

According to the study, “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.” After six months of following a diet rich in fruits, vegetables, low-fat or non-fat dairy, moderately exercising and the encouragement of a support group, the average weight loss was approximately 13 pounds.

Now doesn’t that get you motivated to pick up a piece of paper and jot down what you ate? Remember not to omit any information and do it right after eating; don’t depend on your memory. Most importantly, stay POSITIVE!

You can find more information about this study in the following article:

http://www.sciencedaily.com/releases/2008/07/080708080738.htm

Check out this link for ideas on how to keep a food journal:

http://familydoctor.org/online/famdocen/home/healthy/food/general-nutrition/299.html