Are you CRAVING something?

New Research Challenges the 'Body Knows What It Needs' Theory; Where Men Differ From Women

Food cravings activate the same reward circuits in the brain as cravings for drugs or alcohol, according to functional MRI scans, tests that measure brain activity by detecting changes in blood flow.

Nearly everyone has food cravings occasionally, but women report having them more often than men, and younger people crave sweets more than older people do.

What to do:

Exercise can cut food cravings. Women who walked briskly on a treadmill for 45 minutes had far less brain response to food images, according to a new study from Brigham Young University in Provo, Utah, published in the journal Medicine & Science in Sports & Exercise.

Other forms of distraction include chewing gum and smelling a nonfood item. Taking a deep whiff of jasmine, for example, helps occupy the same aroma receptors that are a key part of food cravings.

Dr. Peeke suggests setting a timer for 30 minutes whenever a craving comes on. Busy yourself with something else until the timer goes off. The craving may have passed. "If you can at least delay eating the craved food, you can weaken the habitual response," agrees Dr. Pelchat.

The good news: The longer people stave off their food cravings, studies show, the weaker the urges become.

Go to for the full story:

http://online.wsj.com/article/SB10000872396390443995604578002253859884598.html

Regain your Pre-Pregnancy Shape

Life after the birth of a child can be extremely busy… and sleep depriving! Finding time to exercise seems impossible, but getting your body back into shape is important for you and your child. Exercise will give you more energy, and when you exercise with your new baby, it gives you more time to bond. One of the easiest ways to resume your fitness program postpartum is by walking. Walking can be done on a treadmill, outside (on a sidewalk or track)—even in the mall.

Many new moms believe that you should wait 6 weeks after delivery before you begin exercising again. But this is not true in all cases. If you had a non-traumatic vaginal delivery, then your doctor will probably give you the OK to perform many forms of low level exercise, such as Kegels, stretching, pelvic tilts, leg lifts, and walking. If you had a Cesarean or a traumatic vaginal delivery, then you may have to wait 3-6 weeks before beginning a walking program.

Be sure to ask your doctor before beginning any of these exercises.

Before you begin a walking program, be sure you are warmed up, well-hydrated, wearing supportive shoes, and using good posture. This will allow your body the most optimal environment to exercise and tone.

• Warm up with a series of small backward arm circles (large circles may potentially injure the rotary cuff) , marching in place, circling your ankles around, raising up on your toes (to get blood flowing to your calf muscles), and do 5-10 pelvic floor contractions.
• Choose your walk path carefully. You do not want to start out on challenging terrain like hills. Find a flat course, get on a treadmill, or go to the mall.
• Start out with a slow pace (2.7 mph – 3.5 mph), swinging your arms loosely. Ligament laxity is still present early after delivery, so be sure not to lock your knees.
• Keep good posture! This is very important in the postpartum stage to help you lose that belly “pooch”. To stand up tall, you need to keep your belly pulled in and your shoulders back. This engages your abdominal muscles, which helps keep that stomach “pooch” drawn in toward your spine, eventually disappearing!
• Start out walking slowly for 5-10 minutes, about 3-5 times per week. Gradually work up your time, incline, and pace as your body feels more able. Eventually, if you do not feel like you have 30-40 minutes at a time, break up your walks to three 10-minute sessions per day.

· It’s very important to continue with your Kegel exercises to prevent urine leakage—especially when your activity level increases. You should not resume or begin running until you have enough pelvic floor control to prevent leakage.

· If you are breastfeeding, wear a supportive bra and try to walk after feeding or pumping so your breasts will not feel uncomfortable.

·  Cool down after your walk by slowing down your pace, bringing your heart rate back down near its resting level. Finish up with some light stretches. Postpartum walking is one of the easiest ways to resume your exercise routine and help you restore your muscle tone and fitness level. Combine walking with some light stretching and strengthening exercises, and you will have your pre-pregnancy body back in no time! Be sure to start out slow and follow your doctor’s recommendations. Remember—it was a nine-month process of gaining weight, so it will take time to lose it. But with dedication, you can meet your fitness goals and have some fun in the process!

Diet Tricks That Really Work

stay-slim strategies are anything but garden-variety.

Eat Naked

Sounds kooky, but she has a point: "Eating smart is all about having an awareness of your body. The most obvious way to do that is by seeing it. So when you're trying to lose weight, spend more time wearing less. I don't think I could eat a plate of nachos naked--could you?"

Prep Ahead of Time

"I'll cook a batch of brown rice or quinoa and keep it in the fridge, so when I get hungry, I can easily dress it up with olive oil, lemon, and salt and pepper, and then add veggies," says Marisa, who often has zucchini and spinach.

Practice Portion Control

"I usually say no to the bad things at Whole Foods, but then I get to the register, where they have individually wrapped chocolates. I'll grab five and keep them at home. If I need something sweet, I've got it!" she says.

Make Smart Swaps

Marisa has found healthier alternatives to fattening foods. Instead of potato chips, she munches on organic Rhythm Superfoods Kool Ranch Kale Chips. And she mixes tuna with Wildwood garlic aioli instead of mayo. She also whips up leaner versions of Griffin's high-fat favorites--such as a BLT made with an Ezekiel English muffin, organic tomatoes, avocado, lettuce, and turkey bacon.

Keep Your Hands Off His Junk Food

"When I first met Griffin, I gained 10 pounds! When you are falling in love, all you do is make out and eat!" says Marisa. Now she has learned to indulge judiciously. "When I do have one of his favorites, like soda or cake, I look at it as a treat and enjoy it. Because I eat well 90 percent of the time, I don't feel guilty."

For kids who won't normally eat veggies ….. Try these wonderful Vegetable pancakes...

Recipe: Vegetable Pancakes

Ingredients

• 2 cups shredded veggies (I like to use a mix including things like white potatoes, sweet potatoes, zucchini, yellow squash and/or carrots…whatever you have on hand)
• 2 eggs
• 1 tablespoon whole-wheat flour
• ¼ teaspoon salt
• Olive oil for cooking
• Optional garnish: sour cream and/or applesauce

Directions

1. Combine the shredded veggies with the eggs, flour, and salt. Mix thoroughly.
2. Heat a thin layer of olive oil in a sauté pan over medium heat. It is important that the heat is the right temperature because you want the pancakes to cook all the way through the middle by the time they are brown on the outside.
3. Once the oil has heated up add pancake size dollops of the veggie mixture into the pan. Cook for several minutes until the bottom starts to brown. Then flip and repeat.
4. Transfer cooked pancakes to a plate lined with paper towels.
5. Serve warm with sour cream and/or applesauce.

Yield: 2 – 3 servings as a side item

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Starts Sept 5th at 7:15pm -  8 week program $40 -  call me for details - Patty 714-337-5590

8 Tips for Improving Your Diet - Nutritional Advice for Eating Healthier

I’m always asked “How can I lose weight”? My answer is the same – but I don’t think they like what I say… LOL

Here are the basics. Print and put on your frig – on your bathroom mirror and learn them – then follow them!!!! Walla – You will lose weight!!

Basic Diet
Invest some time and effort to improve your diet and reap the reward of good health and excellent energy. Following these eight tips is a great place to start!

1. Drink plenty of water each day: Water to keep your cells hydrated and protected, to eliminate waste and ensure the health of your mucus membranes. Adequate hydration will improve a number of health problems including sinusitis, constipation, inflammation, allergies, fatigue, joint pain, headaches and many other afflictions. Drink more water and less soda, coffee, tea or juice.

Your body cannot adequately eliminate waste products without enough water. If toxic chemicals or heavy metal poisoning is at the root of your health problems you will have a much easier time getting better when you are properly hydrated.

2. Eat plenty of vegetables: Plenty means that at least ½ to ¾ of the food you eat (by volume). Vegetables are very high in fiber, vitamin C, folic acid and minerals. They provide you with many health benefits, such as the following:

• Fiber in vegetables slows the absorption of fat and toxins. One of the best ways to lose weight is to eat plenty of fiber. Eating adequate fiber can help normalize cholesterol levels and blood pressure.
   
• Vegetables nourish normal flora, which in turn nourish the lining of the GI tract, produce vitamins and inhibit yeast and other undesirable organisms.
   
• Vegetables speed up bowel transit time, which reduces bowel toxicity and prevents irritation of the GI lining.
   
• Vegetables contain folic acid, which is necessary to produce serotonin (preventing depression and overeating), increases energy and helps reduce the chances for a heart attack.
   
• The minerals in vegetables help prevent osteoporosis. (Other nutrients besides calcium are important for healthy bone.) Minerals are also important enzyme co-factors, so most major functions of the body are dependent on minerals.
   
• Eating vegetables can reduce the risk on some diseases and many other health problems.
   
• Eating vegetables helps to alkalize the diet.

Corn and potatoes don't count as vegetables. Fruit is also good for you; it is a good source of vitamin C and fiber. Eating vegetables is stressed here because when people are told to eat more fruits and vegetables, they tend to increase fruit intake but not vegetable intake.

3. Avoid deep fried food, Trans fats, partially hydrogenated oil and hydrogenated oil: As time passes, we keep finding more bad things about hydrogenated oil and fried foods. Hydrogenation is the food industry's way of turning liquid oils into solid fats. This gives packaged foods a longer shelf life than if they were made with natural oils. Hydrogenation produces trans fats, which have been linked to a number of health problems such as the following:

• Cancer: Women with higher levels of Trans fats in their cells are much more likely to develop breast cancer than women with low levels of Trans fats.
   
• Pain and inflammation become much worse for patients who consume hydrogenated oils. They chemically prevent the formation of natural anti-inflammatory substances that are normally produced by the body. If you suffer from chronic pain or have recently been injured, strictly avoid hydrogenated oil.
   
• Heart disease: High levels of Trans fats create platelet aggregation, which is the beginning of the plaque associated with coronary heart disease. Lately a lot has been written linking inflammation with heart disease.
   
• Trans fats are incorporated into the cells and make them less resistant to chemicals, bacteria and viruses. This could be a source of immune system problems.
   
• There may be a link between Trans fats and ADD, depression and fatigue. Brain and nerve tissue have a high content of fat. Some researchers believe that when Trans fats are incorporated into the nerve cells they affect function, creating problems like ADD and depression.

Muscle fatigue and skin problems are also linked to hydrogenated oils. Most chips and fried snacks contain hydrogenated oils. Hydrogenated oils are found in a lot of packaged foods like crackers, cereals and even bread. They are often found in margarine mayonnaise; and a lot of bottled salad dressings. Read labels.

Not all fats are bad for you. Permissible fats include raw nuts (not roasted), virgin or extra virgin olive oil and avocados.

4. Avoid refined sugar: The average American eats 150 pounds of refined sugar per year. Compare that to seven pounds per year consumed in England in 1750. Refined sugar increases insulin and adrenal hormone production and can cause the following health problems.

• Increased production of adrenal hormones causes the body to excrete essential minerals.
   
• Sugar consumption increases the body's need for vitamins B and C.
   
• Eating a lot of sugar aggravates many of the problems we associate with emotional stress.
   
• Sugar stresses the adrenal glands.
   
• Sugar feeds yeast and other one-celled organisms found in the bowel, causing them to multiply. These organisms produce toxins, irritate the lining of the GI tract and take the place of normal, more beneficial flora, thus removing the benefits of helpful bacteria.
   
• Eating sugar causes blood sugar swings. Blood sugar increases immediately after consuming sugar, prompting the body to produce insulin. Excess insulin creates more sugar cravings.
   
• Eating sugar creates insulin insensitivity. More sugar is eaten, more insulin produced, etc. This stresses the pancreas and sets the stage for adult-onset diabetes.
   
• There is a connection between sugar consumption and high cholesterol. Patients with Syndrome X (high cholesterol, high LDL, low HDL and high triglycerides) often have the problem because of consumption of sugar and refined carbohydrates.
   
• Sugar consumption can make pain and inflammation worse.
   
• Sugar can cause or aggravate allergies, sinusitis, asthma, irritable bowel, Candidiasis, migraine headaches, fatigue, depression and even heart disease.

5. Avoid refined carbohydrates: The average American gets 50% of his or her calories from refined carbohydrates. Refined carbohydrates are grains that have had the fiber, vitamin E, B vitamins, bran and germ removed. In other words, the nutrients have been removed and you are left with the starch. They create all of the same health problems created by refined sugar.

Refined carbohydrates fill you up-but not with vitamins and minerals. This stresses your digestive system and your endocrine system. Eating refined carbohydrates uses up precious vitamins and minerals.

Often people eat refined carbohydrates because they are low in fat and mistakenly think that because they are "complex carbohydrates" that they are actually good for you.

Refined carbohydrates include white bread, white rice, and pasta that are not labeled whole grain. Read the labels on bread. Brown-colored bread labeled wheat bread isn't usually whole wheat. If the label says enriched, white flour on it you're not getting a whole grain. Use brown rice instead of white rice.

6. Avoid chemical additives: Avoid processed foods and chemicals. The average American consumes 10 pounds of chemical additives every year. This has had a devastating effect on our health. The FDA tests single additives, but no one has any idea what combinations of additives do to us. Stay away from packaged foods with chemical additives.

7. Eat slowly, chew your food thoroughly: Ideally, chew your food until it is liquid. You will be satisfied with less food and you will have better digestion. Your saliva has enzymes that facilitate digestion. Also, it is easier to digest small particles than large ones. Not chewing well stresses your digestive system and can lead to poor absorption of nutrients, digestive problems like gas and bloating and promote the growth of harmful bacteria in the digestive tract.

8. Never skip meals: Skipping meals stresses your adrenal glands. If you are trying to lose weight, not eating is a poor strategy because your metabolism will slow down to accommodate the reduction in calories. As a result you become fatigued and will ultimately gain weight.

Most "diets" will cause you to lose weight but be very careful- they cause you to lose muscle and water- two things that you need more of. And, to make matters worse, when they’re gone and you go off your calorie restrictive ridiculous diet, your metabolism is diminished because of the muscle loss (remember muscle equals metabolism) and you will gain even more weight.

Most "diets" will cause you to lose weight but be very careful- they cause you to lose muscle and water- two things that you need more of. And, to make matters worse, when they’re gone and you go off your calorie restrictive ridiculous diet, your metabolism is diminished because of the muscle loss (remember muscle equals metabolism) and you will gain even more weight.

Grandma was right when she told you to "eat your beans and cornbread." These foods are excellent sources of fiber. The only trouble is that fiber has long had the bad rap of tasting like cardboard. But you can learn to love fiber- not only for its benefits, but also for the easy, tasty ways you can incorporate it into your nutrition program.

What can fiber do for you?

Bulking up on fiber has many health benefits:

Weight Management
Fiber-rich foods may help you keep a trim body. Since they take longer to chew, you may eat more slowly, becoming aware sooner that you are full. Fiber also helps you feel full and slows the emptying of your stomach, which means that you fill up before you overeat. Fiber itself cannot be fattening because it isn't digested!

Constipation, Hemorrhoids, Diverticulosis
Fiber absorbs water, helps the stool to pass through the digestive system more quickly and easily, and helps prevent constipation. As a result, you're less likely to strain with bowel movements and therefore to develop hemorrhoids -- helping you avoid two common pregnancy discomforts at the same time! Fiber is standard therapy for the treatment of diverticular disease, a painful condition that occurs when the tiny sacs in the intestinal wall become weak and infected. A high- fiber diet helps to keep these sacs from becoming inflamed.

Heart Disease
Studies have shown that people who consume a high-fiber diet are less likely to develop heart disease. Certain types of fiber may help lower LDL-cholesterol, the bad stuff. Fiber also helps bile acids that are made of cholesterol pass through the intestines as waste. Therefore the body absorbs less dietary cholesterol.

High Blood Pressure
Fiber-rich foods are also a good source of potassium and magnesium, two minerals needed to help regulate blood pressure.

Diabetes
Water-soluble fiber helps regulate blood sugar by delaying the emptying time of the stomach. It slows sugar absorption after a meal, thus reducing the amount of insulin needed.

Cancer
Following a high-fiber diet regularly may help prevent certain cancers, such as colon and rectal. Fiber absorbs excess bile acids that are associated with cancer and speeds up the time needed for waste to pass through the digestive system. This allows less time for harmful substances to come in contact with the intestinal wall. Fiber forms a bulkier stool, which helps to dilute the concentration of harmful substances.

What is fiber? Fiber is found only in plant foods, such as dried beans and peas, fruits, vegetables, and whole grains. It's a type of carbohydrate that gives plants their structure. Because it's not digested or absorbed into your body when you eat it, you ingest no calories. There are two types of fiber, both beneficial in different ways:

Soluble fiber helps lower blood cholesterol levels, as well as delaying the absorption of glucose and helping with diabetes control. Sources include oats, seeds, beans, barley, peas, lentils, apples, citrus fruit, carrots, plums, and squash.

Insoluble fiber keeps the digestive system running smoothly, minimizing constipation, hemorrhoids, and other digestive problems. It may help prevent certain types of cancer. Sources include bran, whole grain products, the skins of fruits and vegetables, and leafy greens.