Good Looking Skin

Your skin, hair and your nails mirror the condition of your health and your diet. However, the cells that have risen to the surface of your skin, the tips of your fingers and the cuticle of your hair, were formed long ago; that's why last-minute doses of nourishing vitamins and minerals don't do much in the way of immediate results. According to Weight Watchers Chief Scientist Karen Miller Kovach, it takes about six months for newly-formed cells to reach to the surfaces of your body. Whatever you were eating, drinking and doing about six months ago starts to show up on your skin right about now.

The best recipe for dewy skin, glossy hair and strong nails is well-balanced nutrition; for this you can't do better than a high fiber, low-fat diet full of fruits and vegetables as well as vitamins and minerals from whole-food sources.

Protect your skin from free radical damage by filling up on anti-oxidant rich fresh fruits and vegetables. Get plenty of vitamin C by increasing your servings of citrus, berries, tomatoes and dark, leafy greens. Nourish yourself with vitamin A by adding brightly colored fruits and vegetables like sweet potatoes, carrots, peppers, spinach and cantaloupe. And stock up on vitamin E by getting enough whole grains, nuts and seeds, and on Omega 3 fats from salmon, tuna, Chia and Flax.

3 Simple Diet Tips

  1. Get out of a “quick fix” mentality: You want to eat healthier and you want have a healhier body for life, not just for the month of January. So think small permanent changes than last.  
  2. Do not wait too long to eat:  When skipping a meal one is likely to be overpowered by hunger attacks where you probably forget the new eating habits.  So plan accordingly: bring a snack to work, plan your meals to fit your work schedule.
  3. Take in fewer calories than you spend: Trim your diet. Identify high calorie foods. Skip the salad dressing, leave some pasta on the plate, remove bread basket from the table, pass on the appetizer.

Do you need Healthy Snack ideas? Try "Organic Spice Bars". Organic Spice Bars are a delicious, USDA certified organic, gluten free bars. They are trully a healthy indulgence. YUM

3 Simple Diet Tips to Start on the Right Track

  1. Eat foods that provide more satiety: Add protein at each meal. A little fat delays hunger. Fiber fills you up. Liquid is very filling. 
  2. Commit yourself to learning new habits: Make your habits work for you! Identify and make changes gradually.
  3. Eat new healthier foods: If old foods contributed to weight gain, then you should try new healthier and wholesome foods.

Do you Like our Diet Tips?  Great! There are more coming soon

3 Simple Nutritious Resolutions for the New Year

  1. Eat Colorful Foods: Colorful foods have the most antioxidants. Commit to eat at least one colorful food per day. Try bright red strawberries for breakfast, dark greens at lunch or carrots at dinner.
  2. Eat Omega 3s: Omega 3 fats are good for your heart, they have anti-imflamatory properties, and they are good for your brain. Try wild salmon, fresh tuna, light canned tuna, chia seeds or almonds. Shoot for  at least 3 servings of these per week.
  3. Eat high-vitamin D foods: Vitamin D is good for your bones, helps regulate insulin metabolism, and does even have the potential to prevent some cancers. Salmon, sardines, milk and goat's milk are naturally good sources of Vitamin D.

New Year's Resolutions: Set measurable and achievable goals

Losing weight, getting fit, eating healthier....Does this sounds like you?
Big resolutions may be difficult to maintain.
While good intentions like “I want to lose weight” are good, setting goals that are specific and measurable within a time frame, are necessary in achieving your goal.

Long term goals: These can be goals for the next 3, 6 or 12 months and are your re-affirmation of where you want to be in that time frame. These goals should clearly state where you want to be and how you want to live your life.
     1. To exercise X times per week
     2. To be within 5-10 lbs. of my goal weight of XXX

Monthly/Short term goals: these are the goals you will build on to achieve your long-term goals. These goals will give you direction of what habits you need to address on a weekly basis.

Do not give up if you slip up from time to time, it takes 21 days to establish a new habit. Re-visit your weekly habits, identify where the challenges lie and develop a plan to overcome it.

     Example: Goals for this month: 
     1.  Go to the gym 4 times this month
     2.  Lose 4 pounds.

Weekly goals:   Your focus of weekly goals is to identify what you can reasonably do starting THIS week that will work towards your short-term and long-term goals. Remember to be as specific as possible and to make the habits you will work on measurable.  

     1. Exercise 3 times this week 
     2. Pack a brown bag lunch 3 times this week
     3. Cook a vegan dinner this weekend

Setting specific and achievable goals is a good way to start a new and successful Year.   
Have a Happy and Healthy New Year 2012.

Dietitian's Thanksgiving advise: #1 Be realistic

According to a source, a typical holiday feast averages 130 calories from 3-ounces of dark meat of roast turkey (without the skin) or 90 calories if is white meat, 15 calories from 2 tablespoons of gravy, 200 calories from 1/2-cup of stuffing, 120 calories from 1/2-cup mashed potatoes, 100 calories from 1/4-cup cranberry sauce, 110 calories from 2/3-cup green bean casserole, 160 calories from 2/3-cup sweet potatoes, 120 calories from one small dinner roll with a pat of butter, 250 calories from a slice of pumpkin pie with 2 tablespoons whipped cream, 325 calories from a slice of pecan pie with a 3-ounce scoop of vanilla ice cream, and 80 calories from a 4-ounce glass of white wine.

Depending on what you choose to eat, the typical Thanksgiving meal can pack your stomach with anywhere from 2,000 to 4,000 calories, and your arteries with 110 to 220 grams of fat!

What happens to those extra calories calories? calories above your daily expenditure are store as fat. A pound of fat is worth 3500 calories.

 Although one meal will not tip the scale, one meal can leave you bloated, and worry about Holiday weight gain and your health.  But a little planning can help those looking to keep from packing on the pounds this holiday season.

1.       Be realistic: be clear of what your weight goal is during the holidays. Maintaining may be more realistic than loosing.

2.       Being mindful at meal time can help you cut the calories. Eat if you are hungry, but avoid going for seconds or thirds.  

3.       Portion control is important:  try all the foods that you desire and have been yearning about, but if you are conscious about your weight and health, instead of eating full serving consider just taking 2-3 bites of certain dishes. You will feel better later.

4.       Food Preparation matters:   You can easily reduce fat in your recipes by half, or simply replace fat with lower calorie ingredients. For example, replace half the fat in your quick bread, or cake recipes with fruit puree or unsweetened applesauce, use low fat evaporated milk in your pumpkin pies,  make healthier mashed potatoes by substituting low-fat buttermilk for whole milk or half-and-half, and olive oil margarine for butter.  Substitute two egg whites for one whole egg. All the fat, cholesterol and most of the calories from eggs are in the yolk.   

5.      Cooking method: Fat is quickly stored in your fat cells, and contains more than double the calories of protein and carbohydrates, so choose wisely. Diets higher in saturated fat and trans fat (hydrogenated oils found especially in margarine, crackers, cookies and fried food) are associated with heart disease and stroke. Bake, broil, grill, steam, saute, poach, or stir-fry. Do not fry.


6.     Start with salad. Starting the meal with a big tossed salad dressed with balsamic vinegar and some good olive oil takes the edge off your appetite. Greens are not only delicious, but packed of nutrients.     

7.       Slow down, and savor your food: it takes 20 minutes from the time you begin to eat for your first bite to reach the intestine and to start feeling full. If you eat fast, chances are you will eat more than what you need, and may have bad feelings later.

This Halloween have a game plan

We love Halloween, but lets face it, now that we're older, the focus on candy makes it seem like a horrible holiday meant to spur binge eating and spikes of blood sugar.   Just one serving of some of these "fun-size" treats is actually worse than eating normal size candy bar(that is if you can stop at eating just one.)  Don't get fooled about "protein in peanut butter" or antioxidants in chocolate unless is dark. Most candy are packed with saturated fat, trans fat, sugar, artificial colorings and artificial ingredients, and you and your family certainly do not need all of this candy around the house.

Have a plan
Feed your children a nutritious and fun dinner.  Make sure they drink enough fluid. Children can get overheated in Halloween costumes, especially when it is combined with running from house to house throughout your neighborhood.

Agree on a candy consumption limit
Agree on how much candy your children and yourself are allowed to eat on Trick or Treat night and each day thereafter. You may want to make a confidential agreement with yourself.   

Note: “Unlimited access” or “until the chocolate is gone” is not a good plan.
One night of trick or treating does not make a fat child or a bad parent!

Candy Calorie List

Snicker (Fun size) : 80  calories
Milky Way  (Fun size) : 80 calories
Kit Kat (snack size): 80 calories
York Peppermint Patty (mini): 55 calories
York Peppermint Patty : 140 calories
Reese's Peanut Butter Pumpkin: 140 calories
Reese’s Peanut Butter cup ( mini size):  45 calories
Reese’s Peanut Butter cup (Fun size):  90 calories
Candy corn ( 20 pieces):   105 calories
Starburst (1 square): 20 calories
M&Ms milk chocolate (fun size):  70 calories
M&Ms Peanut chocolate  (fun size): 90 calories
M&Ms Peanut butter (fun size ): 100 calories
Twizzler stick:  30 calories
Starburst jelly beans (1/4 c): 160 calories
Nerds (1 tbsp): 30 calories
Twix  (fun size):  80 calories
3 Musketeer bar (fun size): 60 calories
Dove dark chocolate (single miniature): 40 calories
Dove Milk chocolate (single miniature): 45 calories
Skittles original (fun size): 60 calories