Happy Foods That Won’t Make You Gain

"Bad day? Fight the blues without blowing your diet by picking foods that boost happy brain chemicals while helping you stay slim."

My answer for a hot summer day: A banana split! Not just any banana split, but an ultra healthy mood enhancing refreshing treat! Using several "happy" ingredients from the article below place banana halves in a shallow dish, scoop on 1% cottage cheese, add grape halves, citris slices, strawberries, pineapple and top with honey, cocoa powder & chopped walnuts... yum!

 Ingredients1 banana
½ c. cottage cheese
¼ c. grapes, halved, 1 kiwi, diced & orange slices
1 Tbsp. pure maple syrup or honey
½ c. strawberries, sliced & pineapple chunks
1-3 Tbsp. raspberry yogurt mixed with 1 tsp. cinnamon or cocoa powder
1 Tbsp. chopped walnuts

Directions
1. Cut banana lengthwise and place in a shallow bowl.
2. Combine cottage cheese with grapes/kiwi wheat and honey. Form into a “scoop” and set in the middle of the banana.
3. Top with strawberries, orange slices, pineapple and yogurt.
4. Sprinkle with cocoa powder & walnuts.

Or be creative and try your fruit variety...

http://fitbie.msn.com/slideshow/happy-foods-won-t-make-you-gain?gt1=50002

By Hollis Templeton

When you’re in a funk, your first instinct isn’t to whip up a bowl of lentil soup or pour yourself a glass of milk. But compounds in these foods may help ward off depression, fight fatigue, and reduce anxiety by increasing levels of mood-boosting brain chemicals such as serotonin and dopamine. Traditional comfort foods, like those loaded with sugar, saturated fat, alcohol, and caffeine, on the other hand, can actually amplify edginess—not to mention blow your diet. To perk up without packing on the pounds, pick one of these nine healthy eats next time you’re feeling down.

Cottage Cheese

The mood booster: Tyrosine

Low-fat sources of protein, like egg whites and low-fat cottage cheese, are packed with tyrosine, an amino acid that aids the brain’s production of norepinephrine and dopamine, two chemicals that influence motivation and reaction time. Early studies showed that tyrosine could be used to alleviate symptoms of depression, as it is an essential building block for the mood-regulating brain chemicals norepinephrine, dopamine, and serotonin. Enjoy half a cup for only 90 calories and stock up on 14 g of filling protein.

Bananas

The mood booster: Magnesium

This portable treat makes a great 100-calorie snack when you’re craving something sweet. Bananas are a good source of magnesium, a mineral that helps the brain deal with stress and may help boost mood, too. In a study of 5,700 adults published in the Australian and New Zealand Journal of Psychiatry, researchers linked higher levels of anxiety and depression to study participants with lower magnesium intake. Bananas are also packed with potassium, which helps boost alertness, tryptophan, an amino acid that aids the body in producing mood-boosting serotonin, and mood-stabilizing vitamin B6.

Citrus Fruit

The mood booster: Vitamin C

For only 60 calories a pop, it’s easy to get nearly 100% of your daily recommended vitamin C in one place. Skip your orange and you might end up feeling bitter. In a study conducted by doctors at Jewish General Hospital in Montreal and published in the journal Nutrition, researchers found that when vitamin C-deficient hospital patients were supplemented with 500 mg of vitamin C twice daily for 1 week they experienced a 34% reduction in mood disturbance. Even the smell of citrus can put you in a better state of mind. When participants in an Ohio State University study smelled lemons, they reported greater improvements in mood and had higher levels of norepinephrine compared with when they sniffed lavender or unscented water.

Walnuts

The mood booster: Alpha-linolenic acid

While EPA and DHA, two omega-3 fatty acids found in salmon, tuna, and fish oil supplements, have been touted to help depression sufferers beat the blues, a new study of 55,000 women published in the American Journal of Clinical Nutrition suggests that alpha-linolenic acid (ALA), an omega-3 fatty acid in plant foods like walnuts, soybeans, and flaxseed, is the real star in alleviating depression symptoms. In the 10-year study, Harvard University researchers found that the risk of depression was lower among women who consumed more ALA, a compound previously thought to have few health benefits.

July is National Blueberry Month

Blueberry History in the United States

July was proclaimed National Blueberry Month by the United States Department of Agriculture on May 8th, 1999. Blueberries are grown in 35 states in the US, and the United States produces over 90% of all of the blueberries in the world. They have been used in soups, stews and more, for centuries. According to Ark-LA-Tex, the Native Americans taught the pilgrims to use blueberries in many ways. Blueberries were dried in the sun and ground into a powder. The powder was used to make a pudding called Sautauthig, and it was used to season meat as a “spice rub.”

Blueberries And Your Health
The Native Americans also believed that these little blue berries were good for your health. Blueberry tea is supposed to help relax women during childbirth, leaves from the blueberry bush were used to make a blood purifier that was good for the kidneys, and blueberry juice was supposed to be good for coughs. Modern medicine also identifies the health benefits of blueberries. According to the New England Journal of Medicine, the Rutgers Blueberry Cranberry Research Center in Chatsworth, N.J. found that blueberries help prevent infections in the urinary tract in much the same way that cranberries do. They may also help to prevent macular degeneration according to Ronald L. Prior, Ph.D., director of the USDA.

Did you know that eating blueberries could also be one of the keys to living to a ripe old age? Well, if you take a look at the research, foods that are rich in antioxidants are supposed to help reduce your chance of getting cancer and heart disease, and blueberries are loaded with them. Blueberries are among the fruits with the highest amounts of antioxidants, which may help fight aging, cancer and heart disease. Blueberries are also loaded with dietary fiber and vitamins A and C. Out of 40 different fruits, juices and vegetables, the blueberry comes in with the highest antioxidant level, according to the North american Blueberry Council. Just three and a half ounces of blueberries are equivalent to over 1700 International Units of vitamin E.

In a landmark study published in 1999, researchers at Tufts University’s Jean Mayer Human Nutrition Research Center on Aging fed rats blueberry extract for a period of time that in “rat lives” is equivalent to 10 human years. These rats outperformed rats fed regular chow on tests of balance and coordination when they reached old age. Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

Freezing Blueberries
According to the North American Blueberry Council, you should not wash your blueberries before you freeze them. If you buy the berries in a pint box, simply wrap the box tightly in cellophane to make it airtight, or slip it into a resealable plastic bag (squeeze out as much air as possible). Then freeze. If you buy the berries in bulk, freeze them on a cookie sheet first and then transfer them into a freezer container. Keep frozen until ready to use.

Substitute Fresh Blueberries For Canned Blueberries
According to Texas Blueberries, “If a recipe calls for a can of blueberries, you may make your own by using 2-1/2 cups of fresh blueberries, 1 tablespoon of corn starch, 1-1/2 teaspoons of lemon juice, 1/8 cup of water. Cook until thickened and clear. Cool before using as a substitute.”
National Blueberry Month By Cynthia Kirkeby & Healthy Living. Pictures: Tumblr Tissah

Eat better........... more fruit!

People (and my friends) are spending a fortune on weight loss programs........... FORGET IT!!!
Save your money. Just change what you eat. More fruit.

http://fitbie.msn.com/lose-weight/blogging-keeps-her-motivated?gt1=50002

One girl's success story... 

Blogging Keeps Her Motivated

Krista Berg loved reading healthy living blogs so much, she started her own to document her weight loss journey. She’s lost 112 pounds and has no plans to slow down anytime soon

After | Before
Image: Courtesy of Krista Berg

                                                  Before: 281 pounds  After: 169 pounds
                                                             Height: 5'6"  Age: 22

 

Krista Berg, a pharmacy student from Traverse City, MI, battled weight problems throughout her adolescent and teen years. She led a sedentary lifestyle, avoided the scale, and ate anything she wanted. “My favorite foods were loaded with calories and fat. I was aware of it, but I didn’t care,” she says.

The Turning Point
Fed up with a frumpy clothes selection and tired of going unnoticed by boys, Krista decided to take control of her life at age 20. Once the pounds started coming off, she realized how much better she felt. That’s when health and well-being became her motivation to continue losing weight.

The Lifestyle
Krista started doing 30 to 60 minutes of cardio 5 days a week and eventually incorporated weight training into her regimen. About a year into her weight loss plan, she thought she was reaching a plateau. A friend convinced her to give running a try, since she was looking for a way to increase her cardio intensity. With him by her side, she ran her first mile at her university’s rec center. Since then, she’s completed six 5-Ks and recently finished a 10-K. Exercise helped her lose 112 pounds, but her diet plays a bigger role in effectively slimming down. “It’s possible for me to skip the gym but still lose weight if I stay within my calorie budget [typically around 1,500]. But I can—and do—easily gain weight when I start eating too much, despite how much I am working out,” she says.

She used to monitor her food intake with Weight Watchers points but switched to Tap & Track, a mobile application, because it was more convenient to use on her iPod. It’s difficult for her to eliminate foods because she feels deprived, so instead she focuses on scaling back portions. She makes an effort to eat lots of fruits, whole grains, yogurt, and organic foods. And though she’s not a huge fan of vegetables, she makes herself a spinach salad almost every day. She doesn’t eat out as much anymore, and when she does she’s more conscious of what she orders.

The MotivationKrista has weighed about 170 pounds for 6 months, and she plans to lose 35 more pounds. She shares her struggles through her blog “My Journey to a Healthy Berg” and considers it a success if she can motivate just one person to make a healthy change. Several readers have sent Krista emails telling her how much she inspires them. What her readers may not know is the impact their positive feedback has on her. “Sometimes I'll be feeling really bad about myself after eating too much dessert or skipping a workout. Then I'll get a comment, and it makes me feel so good and completely turns my attitude around,” she says.

The Reward
Fitting into every roller coaster seat at Cedar Point was one of the happiest days of her life.

Krista’s Tips
Shake it off. “Make a promise to yourself that when the initial motivation starts to fade and those bad days happen, you’re going to shrug it off and keep going.”

Spread the word. “It’s really easy to start a ‘secret diet.’ When you do that, nobody knows when you screw up. If you start gaining weight again, it’s not a big deal because no one is asking about your progress,” she says. Share your progress to help solidify your commitment to weight loss.

http://health.msn.com/healthy-living/articlepage.aspx?cp-documentid=100275061&GT1=31036

U.S. Obesity Epidemic Continues to Spread

Report finds South with highest rates, but no state showed a decline over the last year

By Steven ReinbergHealthDay Reporter

THURSDAY, July 7 (HealthDay News) -- A new report outlining how obesity threatens America's future reveals that obesity rates climbed over the past year in 16 states, and not a single state reported a decline in the proportion of excessively overweight residents.

The report, released Thursday, also found that more than 30 percent of the people in 12 states are obese. Four years ago, only one state could make that claim.

Twenty years ago, "there wasn't a single state that had an obesity rate above 15 percent, and now every state is above that," said Jeff Levi, executive director of Trust for America's Health, which compiled the report.

"We have seen a dramatic shift over a generation," he added. "This isn't just about how much people weigh, but it has to do with serious health problems like diabetes and hypertension. These are the things that are driving health care costs."

With the exception of Michigan, the 10 most obese states are in the South. The Northeast and West reported the lowest obesity rates. In addition, in eight states, more than 10 percent of adults suffer from type 2 diabetes, according to the report.

Mississippi, where 34.4 percent of the people are obese, has the highest obesity rate. Other states with obesity rates above 30 percent include: Alabama, Arkansas, Kentucky, Louisiana, Michigan, Missouri, Oklahoma, South Carolina, Tennessee, Texas and West Virginia. Thirty-eight other states have obesity rates above 25 percent.

For the second year in a row, obesity rates rose in Illinois, Kentucky, Massachusetts, Missouri, Rhode Island and Texas.

And, for the third year straight, more residents of Florida, Kansas, Maine, Oklahoma and Vermont tipped the scale toward obesity.

Colorado, with an obesity rate of 19.8 percent, is the only state where the rate is less than 20 percent, the investigators found.

Other highlights of the report include:

• The number of adults who do not exercise rose across 14 states.
• Obesity among men is up in nine states, but dropped for women in Nevada.
• Obesity prevalence varies with education and income. The least educated and the poorest had the highest rates of obesity; college graduates had the lowest.

More than one-third of children and adolescents are obese or overweight, with the highest prevalence in the South. However, the new data indicate that obesity among children and adolescents may have leveled off, except among the heaviest boys.

"This generation of kids could have shorter life spans, because people are getting diabetes and hypertension much earlier," Levi said.

The solution is simple, he added: Eat less, exercise more. "We have reconstructed our lives so that we don't build in physical activity. We have neighborhoods and communities that are food deserts, where the only food you can find is unhealthy fast food," he said.

Samantha Heller, a dietitian in Fairfield, Conn., called childhood obesity "a complex, multi-faceted problem that needs to be tackled from many different angles." She said she wished the report offered ways to educate parents and caregivers about healthy eating for children.

Parents and caregivers make approximately 75 percent of the food decisions for children, Heller said, so it is essential that they learn about healthy, affordable foods and meals for children that make sense to them.

"Overall, I am hopeful that the report will help motivate food companies, local and state governments, schools and communities to generate a good head of steam to help stem the tide of childhood obesity," she added.

Obesity expert Dr. David L. Katz, director of the Prevention Research Center at Yale University School of Medicine in New Haven, Conn., called the report "a reminder that obesity ranks among the most urgent public health problems of our time. While efforts to reverse obesity trends are proliferating, the tide has not yet turned, and more needs to be done."

The report makes it clear that interventions need to be tailored to diverse settings, Katz added. "I support the view that the root cause of epidemic obesity is everything about modern living, and that it will take the aggregation of a lot of effective programming to change our course," he said.

Levi noted that the federal government was introducing programs to stem the obesity crisis, but "we need to fund these programs adequately," he said.

"We now know the pieces that need to be put into place [to reduce obesity]," he added. "Some of them are about what we as individuals do, but a lot of it is also about what we as a community come together to do," Levi stated.

More information

For more information on obesity, visit the U.S. National Library of Medicine.

The list below, from the Report F as in Fat: How Obesity Threatens America's Future, shows the percentage of obese adults in all 50 states:

State	%		State	%
Mississippi	34.4		Maine	26.5
Alabama	32.3		Washington	26.4
West Virginia	32.2		Florida	26.1
Tennessee	31.9		Alaska	25.9
Louisiana	31.6		Virginia	25.9
Kentucky	31.5		Idaho	25.7
Oklahoma	31.4		New Hampshire	25.6
South Carolina	30.9		New Mexico	25.6
Arkansas	30.6		Arizona	25.4
Michigan	30.5		Oregon	25.4
Missouri	30.3		Wyoming	25.4
Texas	30.1		Minnesota	25.3
Ohio	29.6		Nevada	25.0
North Carolina	29.4		California	24.8
Indiana	29.1		New York	24.7
Kansas	29.0		Rhode Island	24.3
Georgia	28.7		New Jersey	24.1
South Dakota	28.7		Montana	23.8
Pennsylvania	28.5		Vermont	23.5
Iowa	28.1		Utah	23.4
Delaware	28.0		Hawaii	23.1
North Dakota	28.0		Massachusetts	22.3
Illinois	27.7		Connecticut	21.8
Nebraska	27.6		District of Columbia	21.7
Wisconsin	27.4		Colorado	19.8
Maryland	27.1

Just say no to fast food, the reason we are nutritionally starving. Eat more fruits and vegetables. You will lose weight without any expensive diet program.

Pictures from: tumblr_lkveyhQsrh1qibd79o1, tumblr Summer, Summer+11+1833