Maple-Lime Salmon with Couscous - From www.21daystofitness.com

TODAY'S HEALTHY RECIPE

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Maple Lime Salmon with Couscous

1/4 cup whole-wheat couscous
1/4 cup water
1/4 cup cilantro, chopped
Dash salt and pepper
1 Tbsp. maple syrup
1 lime, juiced
4 oz. salmon
1 cup frozen broccoli, microwaved/heated (or fresh!)
1 tsp. olive oil

Put salmon on foil-lined cookie sheet.

Mix maple syrup with lime juice, pour on salmon and broil for 8-12 minutes, until flakes with fork.

Bring water and couscous to boil, remove from heat and cover for 12 minutes.

Stir cilantro in couscous and serve with salmon and broccoli drizzled with olive oil.

Healthy Lemon-Butter Pasta with Broccoli - From www.21daystofitness.com

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Today's Healthy Recipe

Lemon Butter Pasta with Broccoli
Vegetarian Option

2 oz. uncooked whole grain penne pasta
1 tsp. olive oil
2 cups chopped broccoli
2 cloves garlic, minced
1/4 cup white beans, rinsed and drained
1 lemon, juice and zest
1 1/2 Tbsp. light butter-flavor margarine spread (trans-fat free)
1 Tbsp. pine nuts

Boil pasta according to directions. Saute broccoli and garlic in olive oil until tender, about 6 minutes.

Stir in lemon juice, zest and butter spread.

Toss pasta in pan until coated in sauce.

Top with pine nuts.

Chocolate Shakeology Pie - From www.21daystofitness.com

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Today's Healthy Recipe

No one knows where this original recipe came from, but it tastes delicious and gives you a protein punch from the tofu--in addition to the more than 70 healthy ingredients in Shakeology.

Chocolate Shakeology^� Pie

1/4 cup peanut butter

1/4 cup fat free sour cream

1 container silken tofu (12 oz.)

1 1/2 scoops Chocolate Shakeology

2 Tbsp. skim milk or soy milk

2 Tbsp. agave nectar (or maple syrup)

1 whole-grain graham cracker pie crust, low fat if possible

Blend or food-process peanut butter, sour cream, tofu, Shakeology, soy milk, and agave nectar until smooth and creamy, adding more soy milk if necessary. Pour into pie crust, and refrigerate until firm (about 1 hour). Serves 6.

Preparation time: 10 minutes, plus 60 minutes in fridge

HEALTHY APPLE CRISP - From www.21DaysToFitness.com

Today's Healthy Recipe

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Apple Crisp

What's as American as apple pie? Well, the obesity rate for starters.

Apples are certainly healthy, and apple pie flavorings like cinnamon are also healthy. In fact, some studies have shown that cinnamon may help stabilize blood sugar levels and even lower blood cholesterol.

However, once you mix it all up in a shortening-laden crust with a cup or two of sugar, most of the health benefits go right out the window.

Try this easy-to-make recipe for an apple crisp, and you'll get apple pie flavor without getting fat. For extra fiber, don't peel the apples.

You can also experiment with other favorite fruits, like peaches or blueberries, instead of or in addition to the apples.

• 4 cups apples, peeled and sliced
• 2 Tbsp. maple syrup (option: Agave Nectar)
• 1 tsp. cinnamon
• 1/2 cup rolled oats
• 2 Tbsp. brown sugar
• 2 Tbsp. flour, whole wheat (or soy flour)
• 2 Tbsp. butter, organic, from grass-fed dairy cow

Preheat oven to 375 degrees. In a medium baking dish, combine apples, maple syrup, and 1/2 tsp. of cinnamon. In a separate mixing bowl, combine remaining ingredients. Top mixture in baking dish with mixture from bowl.

Bake for about 30 minutes or until apples are soft. Serves 4.

Preparation Time: 10 minutes

Giant Fruit Salad

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Giant Fruit Salad

Sunday is a great day to make giant bowls of stuff you can eat all week. I like to make big pots of soup or other big entr�es for healthy leftovers throughout the week. Fruit salad is super-easy to make; it's just a hassle to chop everything. I find it can be a nice Zen-like activity while I'm watching the Sunday news programs or sports. The best fruit salads use fruits that are in season and contain a variety of colors. It's not just that the colors make for a lovely presentation, but the more colors you have, the bigger range of antioxidants you have. By tossing the fruit in lemon juice, you can prevent the fruit from turning brown, so it will still be appetizing the next day.

You can layer the fruit with yogurt for a delicious parfait, or add some granola or nuts for a little crunch, too.

• 1 red apple, unpeeled, cored, and diced
• 1 Granny Smith apple, unpeeled, cored, and diced
• 1 cup green grapes, seedless
• 1 cup red grapes, seedless
• 1 cup blueberries
• 1 cup raspberries
• 1 cup cantaloupe, balled
• 1 cup honeydew, balled
• 1 cup pineapple tidbits
• 1 banana, sliced
• Lemon juice

Mix all ingredients in a large bowl. Toss with lemon juice to lightly coat all fruit.

MEXICAN BEAN TOSTADAS - From www.21DaystoFitness.com

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Today's Healthy Recipe

MEXICAN BEAN TOSTADAS

These tostadas can be individualized to your family's preferences, topping them with the condiments of your choice. Serve with mexican rice for a delicious supper, or use smaller corn tortillas and serve as an appetizer.

Prep Time: 5 minutes

Cook Time: 8 minutes

Ingredients:

• 4 6-inch corn tortillas
• 1/2 tsp salt
• 1 16 oz. can fat-free refried beans
• 1 cup shredded lettuce
• 1/2 cup chopped fresh tomatoes
• 2 oz. shredded fat free or part-skim mozzarella cheese
• 1/2 cup sliced black olives (about 20)
• 1/2 cup salsa
• 1/4 cup fat free sour cream

Preparation:

1. Preheat the oven to 375�F.

2. Place the corn tortillas on a baking sheet coated with cooking spray. Spray the surface of the tortillas with cooking spray, and sprinkle evenly with the salt. Bake for 7-8 minutes, or until crisp. Check on the tortillas periodically to avoid burning.

3. Heat the refried beans in a small saucepan over medium heat, stirring occasionally, until heated through.

4. Top each tortilla with about 1/3 cup of beans, 1/4 cup of lettuce, 2 tablespoons chopped tomatoes, 1/2 oz. cheese, 2 tablespoons olives, 2 tablespoons of salsa, and 1 tablespoon of sour cream.

Serves 4

SALMON WITH CITRUS SALSA

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21 Days to Fitness

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SALMON WITH CITRUS SALSA

Ingredients:

• 4 5-ounce salmon fillets
• 1/4 tsp salt
• 1/4 tsp ground red pepper
• 1/4 tsp ground paprika
• 1 cup mandarin orange segments
• 3 Tbsp chopped fresh cilantro
• 2 green onions, chopped (about 1/4 cup)
• 1 Tbsp apple cider vinegar
• 1 tsp canola oil
• 1/8 tsp salt

Preparation:

1. Preheat oven to 350�.

2. Place salmon, skin side down, on a baking sheet coated with cooking spray. Combine salt, ground red pepper, and paprika in a small dish. Sprinkle mixture evenly over salmon fillets.

3. Bake for 10-15 minutes, or until fish flakes easily with a fork.

4. While fish is baking, slice orange segments into 1-inch pieces. Combine orange segments, and the next 5 ingredients in a small bowl.

5. To serve, spoon about 1/3 cup of the salsa onto each salmon fillet.

Serves 4

Per Serving Calories 221, Calories from Fat 81, Total Fat 9g, (sat 0.5 grams), Cholesterol 80mg, Sodium 203mg, Pro 30g, CHO 5g

ENROLL TODAY: "21 Days to Fitness" --- August 1-21 ---

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Type 2 Diabetes (Part 2)

Type 2 Diabetes: Prevention

Because you have type 2 diabetes, you need to take precautions to protect yourself from life-threatening situations and prevent or delay the progression of long-term complications.

Prevent complications:
People with diabetes are 2 to 4 times more likely than people who don't have diabetes to die from heart and blood vessel diseases.5 If you are age 40 or older, talk to your doctor about taking a low-dose aspirin daily to help prevent heart attack, stroke, or other large blood vessel disease (macrovascular disease). You can reduce your risk further by lowering high blood pressure and high cholesterol. If you smoke, quitting may also lower your risk of diabetes complications.

Exercise helps prevent heart disease. Exercise helps control your blood sugar by using glucose for energy during and after activity. It also helps you maintain a healthy weight; lower high cholesterol; raise high-density lipoprotein (HDL), or "good," cholesterol; and lower high blood pressure. Do activities that raise your heart rate. Try to do moderate activity at least 2� hours a week. 7 One way to do this is to be active 30 minutes a day, at least 5 days a week. Also include resistance exercises in your program.6 Resistance exercises can include activities like weight lifting or yard work. See the topic Fitness for ideas on to how add daily activity to your life. Work with your doctor to plan a safe exercise program.

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Type 2 Diabetes (Part 1)

Type 2 Diabetes: Symptom and Diagnosis

Before being diagnosed, many people with Type 2 diabetes have symptoms such as increased thirst and urination, weight loss, and blurred. But others do not have symptoms. You may not have had symptoms if your blood sugar level increased slowly over several years and your body adjusted to the rising level.

Diabetes is diagnosed when fasting blood glucose is 126 milligrams per deciliter (mg/dL) or higher, but some people do not notice symptoms until their blood sugar rises to 200 mg/dL or higher.

If you did have symptoms before your diagnosis, they will go away when your blood sugar level returns to a normal or near-normal range. If your blood sugar level stays high, you may develop symptoms of high blood sugar, such as increased thirst, hunger, and urination, and blurred vision. You may not have symptoms of high blood sugar if your blood sugar level is only slightly elevated. The higher the level rises, the more likely you are to have symptoms. If you have higher-than-normal blood sugar and do not drink enough liquids, you can become dehydrated, which can lead to an emergency situation called a hyperosmolar state.

If your blood sugar is below a normal or near-normal range, you may have symptoms of low blood sugar ranging from sweating and shakiness to confusion and loss of consciousness. These may occur as side effects of insulin or of certain oral medicines for type 2 diabetes, such as glyburide (DiaBeta), glipizide (Glucotrol), glimepiride (Amaryl).

Symptoms and signs of complications

You may already have one or more complications of diabetes. Be aware of possible complications and their symptoms, such as:

Burning pain, numbness, or swelling in your feet or hands, which may indicate diabetic neuropathy

. If one nerve is affected (focal neuropathy), you may have symptoms in one area of your body, such as your eye or face. Diabetic neuropathy can eventually affect your internal organs (autonomic neuropathy) as well, causing abdominal problems, sexual problems, and other kinds of symptoms. For more information, see the topic Diabetic Neuropathy.

Blurred or distorted visions; seeing floaters or flashes of light, large floating red or black spots, or large areas that look like floating hair, cotton fibers, or spiderwebs; or pain in your eyes. Although eye disease is not likely to cause symptoms in its early stages, these symptoms may indicate diabetic retinopathy.

A wound that won't heal or that looks infected, which may indicate damage to the blood vessels that supply that area.

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UNDERSTANDING TRIGLYCERIDE LEVELS - PART 2 OF 5

Understanding Triglyceride Levels

At normal levels, triglycerides are healthy. Doctors recommend that men and women have their cholesterol and triglycerides tested at least every five years, beginning at age 20. Find your range, from 150 (mg/dL) to 500(mg/dL) on the chart below:

Category	Triglyceride Level (mg/dL)	What It Means for You
Normal	Less than 150	You can reduce your risk for future problems with a healthy lifestyle, which includes maintaining a healthy weight, getting regular physical activity, limiting alcohol, not smoking, and eating a healthy diet.
Borderline High	150 to 199	This level is typically due to lifestyle factors. It's generally treated with lifestyle changes. If other diseases (such as diabetes, kidney disease, or an underactive thyroid) or medications (such as beta blockers or corticosteroids) are contributing to the problem, they should be addressed, too.
High	200 to 499	This level is typically caused by a combination of lifestyle and genetic factors. Many people with high triglycerides also have other risk factors for heart disease, such as a large waistline and insulin resistance, which may lead to diabetes. Lifestyle change is the first-choice treatment. Medications are also sometimes prescribed.
Very High	500 and up	This level is typically caused by a combination of lifestyle and genetic factors. People with very high triglycerides often have type 2 diabetes and other risk factors for heart disease. When triglyceride levels exceed 1,000 mg/dl, there is an increased risk for acute pancreatitis (inflammation of the pancreas). A very high triglyceride level is generally treated with a combination of lifestyle changes and medication.

Medical Reviewer: Louise Spadaro, MD
Last Annual Review Date: Thursday, January 07, 2010
NEXT: SYMPTOMS AND DIAGNOSIS

THE TRUTH ABOUT TRIGLYDERIDES - PART 1 OF 5

READER QUESTION FOR JULY 22 - BINGE EATING AND BULIMIA

QUESTION============================================================

Hi, I'm 18 years old, 5"7 and 140 pounds. I am determined to get to 112lbs.

I restrict my calories to around 1500 a day, I excersise about 4 times a week, and I make sure I eat healthy, wholesome food. I've been doing this for about a year, and I've remained the same weight (about 140lbs) despite my efforts.

However, I know the reason for this. It's pretty embarassing. I binge...alot! It happens about once a week (sometimes 2/3 times) and I don't just have a normal binge, I seriously go insane and eat an unimagineable amount of food! I'm guessing about 20,000 calories in a few hours, and I'm not overestimating I promise.

I don't know why I do this, I mainly do it when I feel worthless or when I'm left alone or when I've had one calorific food (I have a taste...then I want more!). This binging is making me miserable, plus I'm sure it can't be good for my health.

I just don't know how to stop. I do so well and then I sabotage all my hard work. I'm suprised I'm not the size of a house by now. I mean, I do put on weight but after a week/a few days of healthy eating I go back to normal again. I usually put on about 7lbs (once, a stone) then within a week I lose it again.

I'm never going to get to my goal this way, and I've decided today is the day I quit this habit for good. Can anyone please help me, I don't know how to stop this binging... I suppose it's just will power isn't it?

I had a binge about an hour ago, and I feel bloody miserable now. My tummy feels bloated, I know it's my fault, and now I just feel like something needs t change. I've had the worst week ever for food, I binged about 4 times this week! I never usually do that much, so now I'm scared I'm going to get so fat. Oh god.

Sorry if I sound pathetic, I actually feel pretty optimistic at this moment, now I come to think of it. Tomorrow I start a new healthy life!

So if anyone can give me a few tips on how to start my binge-free life, that would be great :)

Oh, and until about a month ago I used to make myself throw up onccasionally, and I did get addicted to....er...chewing and spitting out. I've stopped that now thank god, but I do realise I have an unhealthy relationship with food. I used to be much heavier as a kid so I'm guessing that's probably to do with it.

ok that's enough garble from me...

REPLY=============================================================

HI CHICKIE!

I am a sports nutrition consultant and trainer, and I recommend 130 grams of protein a day for you.

I am 5'5'' and I eat that much. I am 130 pounds and a size 6, which is perfect for me. If I get too thin, I lose all shape (and look like a 10-year-old boy) so I keep a little shape this way. I think 112 pounds is too low for you (that's my my 5th grader weighs) but everyone has a different body type. Some people are bulky and some are not. I suggest you lose a little, maybe 10 pounds, then stop there for awhile and see what you think. I imagine that would be plenty thin, especially if you have any muscle at all.

I think 1500 cals is a little low, but you have to go low to lose weight. Or exercise more. Have you tried that? We tell our clients 5 times a week for weight loss. That means you PLAN TO GO every day, and then with work/school/kids/family, you'll end up going 5 times. Do more cardio than weights, but make sure you do weights at least 1 hour a week.

That weight will come off if you quit binging. What I recommend is BINGE on something that you have cooked yourself, such as fat-free sugar-free banana pudding with sliced bananas and vanilla wafer cookies on top. Or, fat-free reduced sugar ice cream covered with sliced strawberries, blueberries, and frozen cherries. YUM! Eat all you want of those and you won't take in very many calories at all....and even if you do, you'll be full for awhile and probably won't eat as much for your next meal.

One of my favorites is frozen black cherries, pour them in a bowl, then pour skim milk over the top with 1 packet of artificial sweetener if you like, then let the bowl sit for about 3-5 minutes. The cherries make the milk "frost" and it is DELICIOSO!

The vanilla ice cream we buy that's fat free and reduced sugar has hardly any more calories than milk. And you need the CALCIUM.

START EVERY DAY with a 60-gram protein shake. I buy Whey Protein (generic brands or EAS brand), and put it in the blender every morning with water/ice, maybe a little skim milk, and fruit if I have it handy.

PROMISE YOURSELF that before you binge, you'll make yourself drink an ENORMOUS protein shake with lots of fruit and ice in it. Why binge when you can have a CHOCOLATE MILKSHAKE?? And if you want to have a couple of chocolate chip cookies with it, go ahead! But don't binge until you drink ALL OF YOUR SHAKE! My guess is that you won't want anything else.

You also may be seriously nutrient deficient. Get some vitamins! Take a multi-vitamin with minerals, a calcium, a vitamin D 2000, a B-complex, a vitamin C 1000, and a fish or flax oil. That's the minimum. FEED YOUR BODY good stuff.

We drink a wonderful greens drink called Shakeology: http://www.shakeology.com/fitnessusa. My friends are on medicine for high blood pressure and diabetes, I drink my greens drink every day!

GOOD LUCK SWEETIE, YOU ARE SPECIAL. YOU CAN HAVE A GREAT LIFE. Write back if you have any questions.

ANITA STONE

Certified Fitness Trainer and Sports Nutrition Consultant http://www.videofitnesscoach.com

ANITA STONE (anitastone) has recommended you check out a Ustream show.

ANITA STONE (anitastone) has recommended you check out this Ustream show: 21 DAYS TO FITNESS

Click here to check out the show: http://www.ustream.tv/channel/21-days-to-fitness

"Here are some of the videos from my new online training: http://www.21DaysToFitness.com HAVE A FIT DAY! ANITA "

============================================================
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ANITA STONE (anitastone) has recommended you check out a Ustream show.

ANITA STONE (anitastone) has recommended you check out this Ustream show: 21 DAYS TO FITNESS

Click here to check out the show: http://www.ustream.tv/channel/21-days-to-fitness

"Here are some of the videos from my new online training: http://www.21DaysToFitness.com HAVE A FIT DAY! ANITA "

============================================================
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MY MAKEOVER STORY - VIDEO - PART 2

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MY MAKEOVER STORY - VIDEO - PART 1

SUMMER WEIGHT LOSS FOODS TO BOOST METABOLISM

Healthy summer weight loss means keeping things quick, easy and cool in the kitchen. After all, you want to get outside and enjoy the good weather. Happily the abundance of fresh foods that speed metabolism can help make sticking to a diet simple. Make it a fun time for yourself, exploring exciting new flavors or rediscovering old favorites. Here are some delicious summertime choices that are high in nutrition and low in calories. Their high nutrient density means you can enjoy eating again while taking off the extra pounds. With antioxidants, Vitamins, and phytonutrients these foods can help your weight loss hormones leptin and adiponectin do their job of curbing your appetite and getting your metabolism up to speed. Light and refreshing, these choices are perfect for when the temperature goes up.

Healthy Summer Weight Loss Food Number One: Blueberries

Sure you know these sweet, tart berries are good for you. But research now shows that eating blueberries can boost antioxidant levels in the body and help protect against the effects of aging. Exciting studies have demonstrated that the blueberry can help maintain a youthful brain, helping memory and learning. And they contain nutrients that can help lower cholesterol. We include blueberries in breakfasts, desserts and snacks as part of our effective reducing diet.

Healthy Summer Weight Loss Food Number Two: Iced Green Tea

You don’t need to wait for winter to get the big health benefits of green tea. Simply brew some tea and then let it cool in the fridge to make a thirst-quenching delicious drink. It is perfect without added sugar or sweeteners. Green tea is high in antioxidants and can help increase metabolism. This delightful beverage may even help prevent chronic disease, lowering the risk of some cancers. The high nutritional benefits of green tea make it a perfect part of a healthy meal plan.

Healthy Summer Weight Loss Food Number Three: Strawberries

Strawberries are a summertime classic bursting with flavor and health benefits. Eating these juicy berries can help make your fat burning hormone adiponectin work properly. The strawberry has Vitamin C and can also moderate blood sugar. We like to eat strawberries just as they are, to get the benefits without adding extra calories from sugar. For more on how this natural treat can stimulate your metabolism, see our article.

Healthy Summer Weight Loss Food Number Four: Fresh Parsley

High in antioxidants and Vitamin C , fresh parsley should be on any short list of healthy summer foods. This fresh herb is also a carotenoid champ, with zeaxanthin, lutein and beta carotene for maintaining healthy vision. Look for a fresh bunch of parsley at the supermarket or farmer’s market and start eating green. Sprinkle a little of this fresh herb onto your favorite dishes and new recipes and see how they come to life.

Healthy Summer Weight Loss Food Number Five: Garden Salad

Big, crunchy and satisfying, beautiful summer salads answer the question: What’s to eat? Quick and easy to toss together, salad keeps the kitchen cool when cooking is off the menu. They are a wonderful way to get more vegetables—a lot more, into your day. Optimum nutrition requires 9 or 10 servings of fruit and vegetables per day, and having salad is a delicious way to get there. But skip the fat-free dressing. To absorb nutrients such as carotenoids, a little bit of healthy fat is required. That’s why our diet includes dressing recipes made with extra virgin olive oil or walnut oil. So let yourself off the hook from cooking and make a big salad your healthy meal.

Healthy eating during the warmer months means enjoying more of the fresh fruit, vegetables and herbs that are available during the season. Work blueberries, strawberries, green tea, fresh parsley and salad into your new routine. This can jump-start your weight loss hormone leptin so you can get in shape for swimsuit season.

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8 Foods to Boost Your Metabolism

By Joe Wilkes

If you spend any time perusing the fashion mags and tabloid rags in the supermarket checkout line, you'll see a wide array of articles claiming to have discovered the latest "miracle food" that will burn off the pounds while you sit on your butt and eat.

Well, sadly, the news isn't quite that good. Without regular exercise, a decent night's sleep, and a thought-out meal plan, your metabolic rate is going to be dragging.

However, there are some things you can eat that will move the needle favorably into the fat-burning zone. And most of these foods are delicious and nutritious anyway, so why not? Here are eight of the best ones.

1. Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 milligrams/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest).
   
2. Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. This is called the thermic effect—the amount of calories required to digest the food can sometimes be almost as much as the number of calories in the food itself. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye, and eat your spinach!
   
3. Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body's kidney functions, which helps your body eliminate more waste and fat from your system.
   
4. Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have "negative calories," meaning your body burns more calories digesting the food than it stores. One cup of blueberries only has about 80 calories, but 4 grams of fiber. Your body will expend much of those 80 calories digesting the 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. And they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day.
   
5. Whole grains. Well, if you've read this far, you've probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items purporting to contain whole grains may only contain enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the preponderance of the ingredients is whole grain.
   
6. Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for 3 hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can use spices to add flavor to recipes instead of salty or fatty ingredients, which will also help kick your metabolism into a higher gear.
   
7. Green tea. Researchers have found that green tea consumption can increase calorie burning by up to four percent. It is believed to accomplish this by increasing metabolic rates as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and can inhibit enzymes that slow digestion, thus raising metabolic rates. Its thermogenetic properties were convincing enough that Beachbody^® includes it in its ActiVit^® Metabolism Formula Multivitamins. Besides the metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthy beverage choices around.
   
8. Ice water. Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink ice water versus room-temperature water, your body will burn an extra 9 calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that's 25 calories per glass for ice water. So, eight glasses of cool water a day can be responsible for burning 200 calories! Plus, water is necessary for all of your bodily processes, including the ones that control your metabolism. If you're underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.

And remember, a good night's sleep and smaller, evenly spaced meals can be your best metabolic friends. And the best thing to really get your metabolism going is exercise. You can burn almost 700 calories in one 45-minute Turbo Jam^® workout alone. Also, stress has been found to produce cortisol, a metabolism-inhibiting steroid, so try and relax—have a blueberry. Or a fish!

Related: http://www.videohealthcoach.com/metabolicsyndrome.html

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REGISTRATION NOW OPEN "21 Days to Fitness" - Starts June 9, July 1, and Aug 1

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REGISTRATION NOW OPEN "21 Days to Fitness" - Starts June 9, July 1, and Aug 1

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You will like this, my blog post for today == FW: 6 WORST "JUICES" ON THE PLANET (From "Drink This, Not That")

Subject: 6 WORST "JUICES" ON THE PLANET (From "Drink This, Not That")

ANITA STONE www.videofitnesscoach.com

6 WORST "JUICES" ON THE PLANET (From "Drink This, Not That") May 12, '10 4:46 PM for everyone Manufacturers have found that mixing a lot of water and sugar with a tiny bit of fruit flavoring and calling it juice� is a great way to get health-conscious consumers to pony up the bucks for the liquid equivalent of Skittles. To put together our new book, Drink This, Not That!, we scoured restaurant menus and supermarket aisles to uncover the best and worst drinks in America. Below, we reveal the six worst juices at the supermarket, and for each one w've provide a healthier alternative. Or, as the Beatles might say, we took a bad juice, and made it better. Just call it Hey Juice!� #6: WORST CRANBERRY COCKTAIL Ocean Spray Cran-Apple (8 fl oz) 130 calories 0 g fat 32 g sugars Ocean Spray makes a whole line of cranberry juice blends, but there's only one thing you need to know: They're all polluted with unruly loads of added sugar. The first two ingredients here are water and sugar, the hallmark of an inferior bottle. In fact, the best juices in this line have only 27 percent juice. This one? A paltry 15 percent. Go with Ocean Spray's Cranenergy line instead. Compared to Cran-Apple it delivers slightly more real juice, a far weightier package of vitamins, and just over a fourth as many calories.  You're far better off eating your vitamins than drinking them.   Drink This, Instead! Ocean Spray Cranergy Raspberry Cranberry (8 fl oz) 35 calories 0 g fat 9 g sugars #5: WORST MIXED-BERRY BLEND Welch’s Mountain Berry (8 fl oz) 140 calories 0 g fat 33 g sugars The flowering bouquet of fruit on the outside of this carton makes it appear to be just one step down from a smoothie, but in truth, it's just one step up from Sunny Delight. Regardless of what Welch's wants you to think, this juice is made with only 25 percent real fruit, and with this many calories in each cup, you should expect nothing less than 100 percent. Go with Bolthouse Farms 50/50 Berry blend and you'll trade out the sucrose for an antioxidant- and flavor-rich blend of purple carrots, blackberries, pomegranates, and blueberries. Drink This, Instead! Bolthouse Farms 50/50 Berry (8 fl oz) 120 calories 0 g fat 28 g sugars #4: WORST LEMONADE Minute Maid Lemonade (20 fl oz bottle) 250 calories 0 g fat 67.5 g sugars In 99 percent cases, lemonade contains between 10 and 15 percent lemon juice, meaning that 85 to 90 percent of the calories are added as table sugar or high fructose corn syrup. The reason we pinned Minute Maid as the worst lemonade is that with this bottle, they've dropped the lemon juice concentration down to 3 percent, and at the same time, jacked the sugar level up to soda-like proportions. In fact, this bottle has more sugar than a same-sized bottle of Coca-Cola, not to mention a bevy of preservatives, fillers, and artificial colors. The only lemonade we've found that can legitimately call itself juice� is the one below by R.W. Knudson. It replaces the added sugars with a blend of apple and grape juices. (Of course, if you're looking to lose weight, diet is only half the equation. For the other half, visit http://www.beachbodycoach.com/fitnessusa.     Drink This, Instead! R.W. Knudsen Lemonade (8 fl oz box) 130 calories 0 g fat 30 g sugars #3: WORST JUICE IMPOSTER SoBe Elixir Cranberry Grapefruit (20 fl oz bottle) 250 calories 0 g fat 63 g sugars With a name that references two fruits, you might expect this bottle to provide a respectable dose of real juice. Unfortunately that's not the case. The only juice this bottle carries is used as a coloring agent, which means every gram of sugar here is added during processing. That puts it right alongside soda as one of the worst beverages at the supermarket. Cut calories by looking for water-based beverages that use juice as a sweetener and flavoring, like the one from Olade below. The few calories it has come from a blend of lemon, pinapple, mango, and passion fruit. Drink This Instead! Olade Tropical Juice Beverage (16 fl oz) 20 calories 0 g fat 4 g sugars #2: WORST GRAPE JUICE Tropicana Grape Juice Beverage (15.2 fl oz) 290 calories 0 g fat 72 g sugars It's hard to say which is worse, the fact that this bottle has as much sugar as six scoops of Edys Slow Churned Rocky Road Ice Cream, or the fact that it looks legit but contains only 30 percent real juice. The thing is, even if this bottle weren't teeming with high fructose corn syrup, it would still be loaded with sugar. Grapes produce the most sugar-loaded juice at the supermarket"even a 10-ounce bottle of 100 percent grape juice carries more than 200 calories. If you like rich, dark juices, try the one below from Bossa Nova. The acai fruit from which it's made is one of the most antioxidant-rich fruits on the planet.  Drink This, Instead! Bossa Nova Acai (10 fl oz bottle) 114 calories 0 g fat 22.5 g sugars #1: WORST CANNED JUICE Arizona Kiwi Strawberry (23.5 oz can) 360 calories 0 g fat 84 g sugars These hulking calorie cannons have 5 percent juice, 95 percent sugar water, the equivalent of 20 teaspoons of sugar!  They're sold at gas stations and convenience stores across America for the low, low price of 99 cents, making this quite possibly the cheapest source of empty calories in the country. Earn more flavor in fewer calories by switching to V8-Fusion instead. The company makes a reasonable line of regular blends and an even better line of light juices. Drink This, Instead! V8-Fusion Strawberry Banana (12 fl oz bottle) 170 calories 0 g fat 42 g sugars ------------ audio reply video reply Add a Comment Copyright 2010 Multiply, 6001 Park of Commerce Blvd, Boca Raton, FL Stop e-mails, view our privacy policy, or report abuse: click here

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