Fiorella DiCarlo's Take Your Body to the Next Level

High Fructose Corn Syrup: Not Such a Sweet Surprise

noreply@blogger.com (Michael Collins) — Sat, 14 Feb 2009 22:00:00 +0000

Have you all seen these commercials on TV about high fructose corn syrup and how it’s just like sugar and good in moderation? I thought I was watching a Saturday Night Live skit. With the Corn Refiner’s Association backing the commercial, we should all take a good look at what there trying to sell.

Most common types of High-Fructose Corn Syrup are: HFCS 90 (mostly for making HFCS 55), approximately 90% fructose and 10% glucose; HFCS 55 (mostly used in soft drinks), approximately 55% fructose and 45% glucose; and HFCS 42 (used in most foods and baked goods), approximately 42% fructose and 58% glucose.

Many studies have shown the negative effects of HFCS, while new studies also claim there is no difference in consuming HFCS and all the other sugars. Fructose, of course, is the sugar that naturally occurs in fruit. So what do you make of all this? I'll tell you everything I know.

Consumption of HFCS has been linked to obesity when it taking in high amounts as it is in a typical American diet. Would it cause more harm than other sugars like sucrose, glucose etc? As much as the corn refiner’s association would like you to believe it does not cause more harm, studies have shown that there is more to the story.

According to the University of Florida, researchers fed rats on sucrose, fructose and glucose for six months. All three groups did not show weight gain, high blood sugar, leptin levels or cholesterol. However, the group that was fed fructose had high triglycerides in their blood.

Next, the the same rats were fed a high fat diet for two weeks and given leptin shots (which should have reduced their appetite and therefore their intake). The fructose- free rats did respond by eating less but the fructose fed rats did not. The fructose fed rats became leptin resistant, which is what happens in obesity. How does this happen? The high triglycerides in the blood prevents leptin from signaling the brain properly to reduce appetite, so you eat more. In addition fructose is metabolized by the body differently than other sugars and is stored as fat much more quickly.

To simplify high fructose consumption makes you gain more weight when you eat a high fat diet. Can you have fructose in moderate amounts and not gain weight when you eat a balanced low fat diet ? Most likely, no. The problem is that that most Americans consume excessive amounts of HFCS, it is found in almost all processed food , soda and baked products. So what about fruit? Fruit is packed with vitamins and fiber, which is essential to good health. Very rarely do you find that people eat an excess of fruit.

The best remedy is to eat foods that are low in sugar and that generally means eating less processed foods. No one wants to take sugar out of their diet completely but moderation and a clean, lean diet is essential for optimal health.

Start fresh, go through your kitchen cabinets and clear out the soda and most of the packaged foods. HFCS came into the American diet in the 1970s, which consequently is when the obesity rates began to rise. What do you think people ate before the processed foods? It’s possible to find tasty alternatives to processed foods, don’t be lazy. You can have your cake eat it too, in moderation.

Fiorella

Great Skin From the Inside Out

noreply@blogger.com (Michael Collins) — Mon, 19 Jan 2009 22:30:00 +0000

I know we live in a quick fix culture it. But if you want something you have to work to get it. Most people will just complain about things they want to change but are too lazy to do something about it. Some things are more easily remedied than others an skin care is one of those things that can be regulated.

I believe anyone can have better skin than they have now. Not all skin is created equal but with proper nutrition and care, we could all look better in six weeks. A proper diet, rich in nutrients and hydration will not only keep your skin looking fresh but it will be able to heal and recover faster when problems flare up. I have always had problems with my skin and can vouch for a nutrition-skin connection.

Next time you go to grocery store, shop for skin care products in the produce and fruit aisle. I am not joking, look for bright colors in fruits and veggies to help repair your skin. Consume unprocessed foods with no preservatives and your skin will thank you.

Shopping list to feed your skin:

Tomatoes- Loaded with lycopene and can protect you against sunburn. Please do not skip SPF! Chop them up for salads or they are great when used as a sauce.

Nuts- High concentrations of omega –3 fatty acids can hydrate the skin to lessen the appearance of wrinkles.

Fish- In particular salmon, has been part of Dr. Perricone’s skin diet. Again omega-3 fatty acids will keep your skin firm.

Red meat, kefir and beans- they are all high in zinc, which helps build collagen. Keep the meat lean and drink kefir or yogurt as an elixir.

Spinach- Leafy greens reduce the risk of skin cancer and the high concentrations of lutein and zeaxanthin keeps skin plump.

Berries- Blueberries, strawberries etc are all high in Vitamin C which is acts like an antioxidant in the body to grab onto free radicals in your body. Diets high in Vitamin C are also associated with less skin dryness and wrinkling.

Green Tea- One of the most powerful antioxidants around, it fights free radical damage and inflammation associated with aging. Drink up or take a supplement.

Fiber- Keeping your pipes clean helps get rid of toxins that can accumulate in your body and show up on your skin.

Remember, to get full benefits of these foods, limit alcohol and stop smoking. Wear SPF every day, rain or shine and use bronzer instead of the sun. You will have glowing skin in no time.

Fiorella

This Holiday, Stuff the Turkey and Not Yourself!

noreply@blogger.com (Michael Collins) — Sun, 23 Nov 2008 22:52:00 +0000

There are so many stresses that come with the holiday seasons. You are busy at work, trying to budget gift purchases, running around shopping and cooking for your family. Once turkey day comes around you have enough problems keeping your Uncle John from having one too many, your mother from breaking into tears from something you said and your sister bringing up a fight you had with her ten years ago, the last thing you want is to count calories.

Besides getting your family muzzles, try these Holiday tips to keep one less worry away: weight gain.

1. Add about 20 more minutes to your physical activity to you day three days before and after you holiday feast.

2. Do not start your meal starving. Eat small, healthy snacks throughout the day, some fiber or protein like a piece of cheese or hardboiled egg with an apple.

3. Don’t waste your calories on mindless eating while your yimmer -yammering with your family. Chips add up before you even know what you ate. Was it worth it? Stick to the foods you love.

4. If you are invited to a party, bring a dish you know is healthy. You host will thank you for the lovely gesture.

5. Eat about 200 calories less per day three days before and after the holiday feast. Choose beverages wisely. High sugar eggnog or alcoholic drinks are a no-brainer, but are they worth it? A slice of pie could be better.

6. Go easy on the alcohol. Most people lose their inhibitions with food much more easily after knocking down a few.

7. Keep yourself hydrated with water or a low cal drink, sometimes thirst is misinterpreted as hunger.

8. Let the meal last an entire day. Eat like a European; don’t down the entire meal in 20 minutes. Eat appetizers then stop relax, then eat main course stop-relax, etc. This way you won’t eat twice. Eat your dessert toward the end of the party with coffee or tea.

9. Don’t give yourself a guilt trip if you go a little overboard- your family already gives you enough agida.

10. Quality, not quantity is the goal. You don’t want to deprive yourself of the pecan pie with homemade stuffing so eat less of the chips. Everything in moderation.

Having a little taste of everything can also be a good way to keep yourself in check. Instead of having that second helping of potatoes, cleanse your palette and have little of something else. You will feel more satisfied and you will take in fewer calories.

Have a Happy Holiday!

Fiorella

French Women are Thinner

noreply@blogger.com (Michael Collins) — Sun, 26 Oct 2008 21:06:00 +0000

I just came back from spending two weeks in France. The first stop was Paris then to Nice and the French Riviera. The general view of the lack of overweight women in France is true. While I was there I allowed myself to indulge in all the tasty treats that the French had to offer and I realized that I did not gain an ounce while I was there.

To be fair, my French diet was accompanied by intensive sightseeing which consisted about 2-4 hours of walking per day. Therefore that entire baguette I ate for lunch did not make a dent in my weight. I did notice some great habits that the French have that you can incorporate into your diet that will help with weight loss.

They do spend hours eating- When they sit down to a two hour lunch or dinner, they do not eat more food than normal, they just take longer to eat it. Taking it slow and allowing yourself to eat slowly, keeps you full longer.

There is no snacking between meals- Very rarely do the French eat between meals. Another beauty of the long dinner is that here is no time to snack in between. There are also several flavor components to each meal, that virtually every craving is satisfied.

They do not stack their sandwiches- We come from a super size culture, where more is is better. In France the bread is phenomenal, from the traditional baguette to crusty grainy breads or great olive fugasse. When you make a sandwich though there is a thin layer of eats or eggs or tuna, but the bread remains the main factor. The best meals we had were assembled by ingredients we found in markets and ate at home.

There are several flavors in every dish- A great example off this is a Nicoise Salad. It is indigenous to the south of France but can be found everywhere in France. It is typically a large salad filled with vegetables, tuna in olive oil, olives and hard boiled eggs. The textures and flavors in this one meal is very satisfying and filled with fiber and protein.

Try these tips in making your next sandwich at home, they offer bursts of flavors and fewer calories:

Choose a great crusty graining bread and pull out inside, unless you are using sliced bread.

Choose your protein, salami, tuna, chicken or even a hard boiled egg. Add only one thin layer of any of the proteins.

Dress your sandwich with tapenade, grilled peppers or marinated eggplant.

Add the egg white of a hard boiled egg to any sandwich, trust me I TRIED IT.

The secret is to experiment with powerful flavors rather than quantity. It will be more pleasurable and much more satisfying. Take it slow and savor every bite. VIVA LA FRANCE!

Fall’s Most Fabulous Fruit: The Fig

noreply@blogger.com (Michael Collins) — Tue, 16 Sep 2008 03:41:00 +0000

Late summer and fall brings us one of the most ancient and gorgeous fruits: Ficus Carica, also known as the FIG. For me the fig is a symbolically poetic fruit, from its ability to perish so quickly to its succulent and colorful appearance. As a child my father and uncles would all have fig trees in their gardens and every year their bounty would be well awaited.

Just before the chill of winter would set in we would all chip in to preen and wrap these huge trees in black garbage bags and tie up with ropes. The tree is a mild climate fruit, known to the Mediterranean and now California, but to the Italian Americans in New Jersey, their climate restrictions were not going to stop them from growing their figs.

I eat them every chance I get because I know soon there their season will end, that is part of the lure they have over me. In Positano, on the Amalfi Coast I had my most pristine fig. It was large and plump and when open exploded with gorgeous shades of red and delicious edible seeds. As with all my food obsessions I seek more reasons to eat them so I do research on the nutritional benefits of figs to justify my craze. I found that they are packed with both soluble and insoluble fiber and have been known for centuries to relieve constipation, aid in digestion and help with anemia. Recent studies also indicate that a compound found in figs help fight cancer cell growth.

Greeks and Romans have always known of the benefits of this fruit and it was part of their diet. The fruit is full of iron, potassium, beta carotene and magnesium. It has been said that the nutrients in figs is comparable to breast milk. A phytochemical called ficin- found in figs promotes the breakdown of proteins and also aids in liver health. This special fruit has tons of nutritive qualities and are absolutely delicious

When you do get your hands on figs from Black Mission, Calimyrna (which have yellow skins) to Smyrna, you have many ways to add them to your diet.

You can bake figs in a 425 degree oven for 15 minutes, and then they can be used as toppings on ricotta cheese or cottage cheese.

Cut them up and with some balsamic vinegar make a crostini on whole wheat cracker.

Prosciutto wrapped figs are great snacks.

Braising with figs in various meat dishes

Add figs to baked products as a substitute for sugar

Take the opportunity to enjoy these mythic fruits before they are all gone. September is when you will find them everywhere. Store them in a cool place but eat right away and do not store them for more than two days, because they deteriorate quickly. Eat them skin and all or peel if you prefer. Dried figs are good but add more sugar to your diet. Fresh is always best. Eat up!

Fiorella

One More Reason to Stay Fit: Be Happier

noreply@blogger.com (Michael Collins) — Sat, 06 Sep 2008 19:58:00 +0000

A new study from Michigan State University cites that the health of people who never marry has improved, narrowing the gap with their married counterparts. (Up until now, marriage has been encouraged to promote health.) I also came across another study from the University of Cambridge in England and University of Southern California, that for the first time in 25 years men are the happier sex. I find these studies compliment each other in describing the malaise that most women of our generation are feeling.

There are several factors involved in phenomenon of unhappiness, dissatisfaction and anxiety. With so much progress made in the workplace, women know they can conquer any field and be self reliant but what hasn’t changed on average is the child rearing and home equation. Most women are still responsible for most of child raising and Household responsibilities. Not to mention the fact that they have to carry the child and give birth.(this part is always so underestimated).

So in a way we have not gained more but lost (not that I am saying that it should be the way it used to- that is definitely not the solution. In addition to this, most woman are still anxiety ridden about getting married (old school feminists are quite puzzled that this is still part of our culture.) You can blame low self esteem, socialization or media creating anxiety while marketing dating sites and trivializing marriage. They are whipped into such of frenzy of attaining this goal, that they find themselves disappointed and when they are married. Nonetheless women are not as happy as they can be and I think it is because they always put themselves second above everything else.

Good self esteem is directly related on how a woman has been taught to see themselves, their environment and upbringing play a big part, but so does the way they feel about the way they look. Staying fit is not only a visual incentive but also creates peace of mind and discipline. Creating time in your day to devote to giving care to yourself is of primary importance. Worrying about your husband’s comfort or children’s welfare over your own is not productive. You can not give what you don’t have for yourself. You are not an accessory to someone else’s life, this is your time, your place.

With a sound mind and healthy body you can say no, not compromise or lower your standards. If you believe you deserve the best, you will find the best. Stop beating all the dead horses in your lives, if it’s your crazy boss or your unworthy boyfriend. Stand firm and make a decision to be productive, don’t just wait for things to change, People will not change, especially when they don’t get what’s wrong with them. Don’t waste your time. Don’t fall for the hype. Don’t let Tv or marketing drive your motivations.

I am not telling you not to marry or downplaying family, both are very important but in no way should you give yourself up for them. Marriage is not for everyone and you definitely need to be happy alone first. Most women complain about men in their lives for various reasons, they have been socialized differently but they most certainly can evolve. Women are the primary factor of influence if there is to be equality and satisfaction between the sexes.

If woman lower their standards men will never change, if you lift your standards they will catch up. If they don’t catch up, they will not reap the benefits of a relationship. As the with the current state of affairs, if you dump your lying boyfriend, they is another desperate women waiting to swoop in, so that they (men) never have to change. Make fitness and health a big part of your life. Nourish your body and mind and you will feel your best. Schedule workouts, plan your meals and put yourself first for once.

Fiorella

SUPER SKINNY ME: Hazards of Very Low Calorie Diets

noreply@blogger.com (Michael Collins) — Mon, 11 Aug 2008 00:24:00 +0000

I just stumbled across this documentary show by BBC called Super skinny me which is part of an ongoing documentary series on various topics. Two average-size journalists (size 8) who are fairly well adjusted and successful are challenged to fit into size 0 jeans. They are put through various diets from liquid fasts, to high protein to low caloric diets. In addition, they also engaged in vigorous exercise schedules for a total of five weeks. Weight loss was a success but some very interesting psychological effects can really teach us about how a diet mentality can be really harmful.

YOUR MIND ADAPTS, as the caloric intakes were reduced, the girls quickly got used to it. Their feelings of hunger actually became a normal “feeling” in their lives. One of the girls actually described this feeling as kind of energizing. So the constant feeling of hunger gave the illusion of energy, although they had none to expend. At the same time, their BMR (basal metabolic rate) was lowering because their bodies were trying to slow down their metabolism to hold on to their fat. This begins the first part of a bad relationship to food.

THEN COMES GUILT, even though both women realized that the low calorie diets were absurd and not possible to live on long term, they gradually yet quickly began to change their view of quantity. Once they got used to really small portions or liquid meals, and it was time to return to normal eating, they were. First they felt guilty, and greedy about the normal portions, and felt the need to exercise very profusely afterward. In addition, they became used to such empty stomachs, that any ingestion of food felt colossal. They began to have feelings of purging the “fullness” they felt which they described as uncomfortable to painful.

THEN COMES ANXIETY, and a compulsion with their food. Their relationship with food has begun to change, and food is viewed as the enemy and an obstacle to their goal, which over time becomes weighing less and less. Food becomes something to control and becomes an overwhelming anxiety in their daily lives. Despite the effects of malnutrition and fatigue, they are urged on by the need to weigh even less.

The extreme of these symptoms can lead to anorexia but lesser versions of these feelings toward food can result from just a short term bout with a very low calorie diet. Remember, these ladies were dieting for only five weeks, but it was plenty of time to produce these psychological effects. The readjustment period can be difficult; it takes a loss of control over the food, and a revelation that it can be harmful to your health. The toughest part is gaining some of the weight back and not feeling compelled to resort back to the diet. The best advice is to avoid these diets altogether, because they offer no long term results and are extremely hazardous to your body and mental health.

Fiorella

Foods That Offer Relief or Prevention for Common Ailments

noreply@blogger.com (Michael Collins) — Tue, 29 Jul 2008 12:21:00 +0000

Food has been used for medicinal purpose for centuries and we now know that some old wives’ tales do have some truth in science. Nowadays, food science has progressed so much that many health professionals do offer remedies through foods. I truly believe promoting foods for health (if not I would not have a job) and I do live by these beliefs. I have pulled together some foods that offer relief or prevention for some of our most common ailments.

FOR STRESS
Since magnesium has been shown to reduce your body’s response to stress, pick foods that high in magnesium, during your hectic times. Try: bananas, almonds, artichokes and buckwheat.

FOR ENERGY
Foods rich in B-vitamins will offer great energy boosts by allowing metabolic reactions to occur in the body. Since most B vitamin rich foods are generally high in iron, this can also help you feel less fatigued. Try: lean red meats, pork and eggs.

FOR INSOMNIA
Calcium rich foods boost serotonin levels which calm you and promotes sleep. Mamma was right about that warm milk before bed. Try: Low fat milk, soy milk and yogurt.

FOR UPSET STOMACH
When your tummy doesn’t feel quite right, whether it’s nausea or some gastrointestinal problem, like gas, food can make you feel much better. Try: peppermint tea, ginger, arugula and probiotics like kefir.

FOR PROBLEM SKIN
Studies have shown that a diet low in high glycemic foods and low in refined sugar help prevent acne. Try: whole grains for glowing skin that helps fight free radicals in our environment and helps prevent sun damage, fill up on antioxidants. Try: Green tea and lots of berries-all varieties.

FOR COMMON COLD
There is no cure for the common cold but there are great ways to boost your immunity and get over your cold faster. I have a concoction that makes my friends feel much better. Try: A soup made by chicken broth, hot peppers, garlic and veggies.

FOR LIFTING YOUR MOOD
Omega-3’s have been shown to decrease symptoms of depression. Also when combined with foods that boost energy, the combo is really effective. Try: walnuts, almonds and flaxseed.

FOR HEADACHE
Low blood sugar has been shown to promote headaches, so eat mini meals and eat less refined carbs, so you blood sugar level does not spike then dip. Combine brown foods with high fiber. Try: legumes, high fiber cereal.

Fiorella

Eating Out Does Not Have to Wreck Your Diet

noreply@blogger.com (Michael Collins) — Sun, 20 Jul 2008 15:15:00 +0000

Eating out is part our lives, it’s a great escape, a way to socialize and relax. Whether you eat out once a week or three times a week, there should be no reason that it should ruin your time or diet. As always planning ahead takes precedence in making the right choices when eating out. And always remember there is always that weekly splurge that could be eaten at your favorite restaurant. However my pointers are for everyone who wants to eat out, enjoy their food without guilt without ruining their diet.

I love eating out but always try to check the menu before hand and decide what course I will take. Do they offer great protein choices, grilled without tons of sauces, or great veggies prepared in a way you are not used to? Decide if you want that great pasta; eat it instead of dessert or vice versa. There is so much that can be eaten out that will satisfy your foodie tooth and still not wreck your weight –loss efforts.

Try not going to the restaurant absolutely starving, so you won’t order in excess. Eat a bit of fruit or snack on some veggies, a glass of milk or water will keep you in check. A also eat a little less during the day if you feel you will not be able to stick to your plan. If you think you have over-ordered don’t feel like you have to devour everything on your plate, take home a doggie bag.

Don’t have cocktails before dinner, it will lower your inhibitions and could take your eating out of control. Plus when you’re buzzed, you don’t really get a chance to savor your food and the whole food experience is forgotten the next day. I never eat good food while drinking to get drunk, what‘s the point? You won’t taste the food anyway and waste a hell of a lot of money.

Start with a salad to fill you up, or just order appetizers which are smaller and sometimes the tastiest things on the menu. Don’t waste your calories on fruit drinks, beer or cola. Eat high protein foods with low carb sides, especially if the protein food is high fat. Nix any rice or potato type food, it is a waste of calories and has no nutritional value. If I never eat a white potato or white rice again, it will be too soon. Keep breads, bread sticks or chips off the table before your meal starts, before you know it you talked your way through a basket of calorie filled tortillas before your meal is even started.

With a little planning and taking some smart precautions, you don’t have to avoid those nights out with friends. Remember food brings people together, it is present at every important event in one’s life, it should be appreciated and enjoyed not dreaded. You are in control of what goes in your mouth, don’t be a victim to the food. Take it slow and enjoy every bite. Bon Appetito!

Fiorella

Sneaky Ways to Add Activity to Your Day

noreply@blogger.com (Michael Collins) — Tue, 15 Jul 2008 03:20:00 +0000

Have you ever driven to the gym, or taken the train (as my fellow New Yorkers do)? You have officially defeated the purpose. The gym is not the only place that you can have a great workout. I have always endorsed dance classes, videos, and even FIT TV, as great sources for heart thumping exercise. But there are also some sneaky ways to add extra activity to your day, without too much effort.

The key is to find tiny segments of time throughout the day to work in some mini- workouts make choices in transportation and incorporate some sculpting moves during downtimes. The following tips have been part of my day no matter what. Start slow and try something new every day and soon they will be part of your lifestyle.

1. WALK OR BIKE TO WORK- city dwellers have absolutely no excuse for this one. You could not imagine how effective this is in kick starting some weight loss. The beauty of it is it is not only effective but it gets you where you have to go anyway. Forget crammed subways or tons of traffic: walk, walk, walk. If it is too hurried to walk to work, then walk from work to home.

2. CHORES AND STUFF- when you are running errands you generally tend to carry things, packages, groceries, etc. Use this extra weight while walking to intensify your walk. Don’t take shortcuts, walk with your groceries. You should see me on my days off; I look like a pack mule! It’s not cute but it works.

3. LUNCH TIME- use your hour wisely, pick up your food and brown bag it to same time. Use at least 15 minutes of your lunch hour to take a brisk walk, or go up and down stairs in your building. You can even do the activity before eating your lunch so you can relax with your food in the last 45 minutes. Others prefer to eat first and use the walk to help digestion. Over an entire week it really adds up!

4. WATCHING TV- ahh, some downtime after work, nothing can come between you and your remote, but how about some weights? You are too tired for some heart thumping cardio but how about something a little low-key, like a few reps with small weights, or some lunges or even some stretching. The key is sneaking some type of activity without interrupting your viewing pleasure; soon you won’t even have to think about it.

5. HOUSEWORK DAY- all those tedious chores at the house can be spiced up with some base blasting music and a mop. Whether its meringue (like me) or 80’s music, find what you love and have a blast. Dance your way through the house from chore to chore. Time will fly, you have worked out and your toilet will sparkle. That sounds like a day!

I am sure that if you think about your daily routines you will be able to find more creative ways to find some activity time. Make it part of your day and it will become a mainstay. Soon you will see some great results and have had some great fun!

Fiorella

Tummy Blasters That Will Keep You Looking Sleek and Taut All Summer Long.

noreply@blogger.com (Michael Collins) — Mon, 07 Jul 2008 01:20:00 +0000

The summer brings sun, sand and surf and for us cityslickers, sun, concrete and humidity. However, the lack of scenery does not keep us from living out our summer fantasies, most involving minimal clothing and figure hugging clothes. So whether you plan to live at the beach or in a concrete jungle, you want to look great.

Last week, I wrote about getting a BIKINI BODY in one week, mainly through banishing bloat. This week, I have added to my list of tummy blasters that will keep you looking sleek and taut all summer long.

EAT THESE FOODS….

KEFIR OR YOGURT- probiotic foods are key, and PINKBERRY does not count! These foods have strains of good bacteria that maintain a balanced flora in your gut. You will keep this moving along (if you know what I mean) and get rid of belly bloat.

BERRIES- with ellagic acid and ton of fiber, these sweet goodies will keep you flat as can be. Try raspberries, and strawberries.

ARTICHOKES – are filled with fiber and aid digestion. These prickly veggies are gorgeous and delicious. Grill them and drizzle with olive oil.

SALMON- food rich in Omega-3 fatty acids, including walnuts are anti –inflammatory, which reduce stress hormones and cortisol levels in the body. Studies show that high cortisol levels are linked with belly flab.

BANANAS- filled with potassium gets rid of water retaining sodium. You would be surprised at how people are scared of bananas because they tend to be one of the most sugary fruits, but fret not, have you seen any overweight monkey! Eat right after a salty meal.

LEAN PROTEINS- like chicken and egg whites are clean foods with great versatility. Toss in salads, or grill without adding salty or greasy dressings.

GREEN TEA- reduces water retention and sparks your metabolism. It is a lighter morning drink instead of coffee and packs an antioxidant punch. Can be chilled with lemon wedges.

FIBER- whole grains and very high fiber cereals are the way to go when eating carbs this summer. You will temporary bloat , but do not fret your belly will be svelte and flat. Do not eat fiber on the day you plan to be in a swimsuit!

EXTRA VIRGIN OLIVE OIL-the liquid gold of Italy, can enhance any meal. Studies show that women who use extra virgin olive oil at least three times a week have less belly fat.

GINGER- has gas reducing properties, is an anti-inflammatory and calms and upset stomach. Eat with food or steep and enjoy great ginger tea!

Fiorella

One Week to Bikini Time: The Countdown

noreply@blogger.com (Michael Collins) — Sun, 29 Jun 2008 22:36:00 +0000

So even though it has been officially summer for about a week, you are still eating crap and watching bad reality shows instead of getting out there and getting fit. A last minute beach vacation puts you in a panic because you it’s been so long since you been in a bathing suit much less look good in one. Not all is lost, however, there is always some fine tuning you can do. Six weeks prep time is greet but if you only have one week, I can give you so tips to look better than you do today. Remember, it is too little time to promise a miracle but every little bit helps.

There are several tactics that can be taken that can give an illusion of a fitter physique. The first culprit is bloat; it can make you feel and look flabby. Then of course, there are your muscles that seem limp and flat since they haven’t been regularly worked out. Again, not much can be done for weight loss in one week but you can create the illusion of a fitter body by trying these tips.

EAT CLEAN HIGH PROTEIN FOODS- eggs, chicken breast and cottage cheese (unless your lactose intolerant, because it can bloat you). Don’t add any extra salt, sauces or dressings to the food, eat them grilled or boiled. Don’t complain it is only for a week, if you wanted flavor you should have thought about working out two months ago.

ELIMINATE SALT AND ADD WATER- you would be surprised where sodium hides in food. Anything packaged, canned and processed contains sodium, even sodas. The less salt in your system, the less likely you will retain water. Drink lots of water to cleanse your system and begin to dilute any salt in your system. It will start your digestive system moving and help in bowel movements.

FIBER IN THE FIRST TWO DAYS THEN STOP –the first two days of your week should be spent filling up on high fiber foods to get your poop moving (constipation can make you look bloated) you will feel gassy and crampy but it will get things going. Then take fiber out of your diet completely (just for this bikini ready week) so you won’t be bloated while at the beach.

WEIGHT TRAIN- although you don’t have time to build biceps, you can still look more taut by doing some reps for arms, legs and tush. Toning, although temporary does give you muscles some subtle definition. Work on all over toning by doing jumping jacks while using hand weights. Also self-tan and bronzer helps you look sleeker.

EAT ALL DAY- separating your total calorie intake into smaller meals will not only motivate your metabolism but will also counteract the too full feeling of eating a big meal. Eating all day does keep your belly looking flatter than have bigger meals. Eat clean and eat often.

I used these techniques in my Hawaiian tropic days when last minute pageants would arise. Keeping a stable weight all year makes fine tuning all that easier. So even if you were less prepared for that vacation this time, there is always a next time. Do your best but don’t let a little belly flab ruin your well deserved vacation rest, that is what sarongs are for, have fun!!!!!

Fiorella

5 Tips to Get Out of Your Diet Slump

noreply@blogger.com (Michael Collins) — Fri, 20 Jun 2008 02:40:00 +0000

So you have begun a new diet and activity regime and it you dropped a few pounds but now you seem to have stopped seeing results. This phenomenon is not uncommon with many of my clients when they first come to me. They are on a health kick and think they are doing all the right things, but they have become stuck in a rut. I have compiled the 5 most common traps that even the best intentioned have fallen into.

TOO MANY LIQUID CALORIES- fresh from the gym you go to JAMBA JUICE for a huge smoothie with tons of excess sugar and calories, many can go up to 800 calories. Know what you are ordering, an effective smoothie should include a non fat dairy like yogurt or soy milk and fresh fruit, no added fruit juices. Your best bet is making one at home, so you can control the contents. Sports drinks are another unneeded calorie bust. All those sugar waters on the market are a waste and can be substituted with a variety of crystal lite packets of your choosing.

YOU ARE EATING TO MUCH- so you have taken that one hour spin class and now you have given yourself license to go on a pizza frenzy. Trust me you did not burn off enough calories too justify that splurge. Remember when you decide your activity level; the amount of calories a day should reflect your BMI and your weight loss goals. When the calorie intake is decided, then you should split the calories throughout the day, preferably in mini meals. With that said there are great choices for both pre and post workout which include protein /carb combo.

YOU ARE EATING TOO LITTLE- another pitfall is the extreme restriction of calories. Eating to little may show some results in the beginning but for the long term, it has its ramifications. Your body thinks it is starving itself so your metabolism slows and holds on to the fat. Losing weight, does not mean not giving your body what it needs. Again your body fuel is food, and should be considered as such. Not taking in enough calories with deplete your body of essential nutrients and causes fatigue, which will in turn prevent you from keep your activity level up. Your diet should consist of clean foods (unprocessed) that will keep your energy revved up all day long.

YOU ARE SLEEPING ENOUGH- study after study emphasizes the importance of sleep in all biological functions, including weight loss. Getting up too early to exercise when you don’t get your eight hours of shut eye can sabotage your weight loss. Studies also show that lack of sleep increases stress levels and increases your grehlin levels (a hormone that makes you hungry) which increases your appetite. Sleep must be part of your weight loss plan. Planning is essential in any diet, and should be carefully considered. With our busy schedule, it may seem like a luxury to get some sleep but start a routine and stick to it.

HEALTHY SNACK TRAP- this trend started when we were all suckered into the Snackwell cookie line that was no- fat, so we scarfed down entire boxes. If you actually read the label of many “healthy” snacks like granola bars, or sports bars, they are filled with tons of sugar. I am not a fan of processed foods in any way shape or form. But if you must grab one of these treats on the go, (as a mini- meal replacement) chose one that is low in added sugar, 5g or less and high fiber 5g or more. This sounds easier than it is, start looking at labels and you will find that this 5/5 combo is not such any easy task, that is why I stick to pure foods.

If you are suffering from a diet slump, looking into these areas may lead you to a reason for your lagging weight loss goals. Remember, keep a food journal, schedule in ample time for sleep, activity and use food mainly to fuel your body. Take stock of your life and see results!

Drop a Few Pounds With These 5 Summer Salads

noreply@blogger.com (Michael Collins) — Tue, 17 Jun 2008 02:36:00 +0000

Long summer nights and steamy weather quells our tastes for heavy comfort foods. Our taste buds tend to crave cool, juicy and crisp foods. It is also a great time of year to drop a few pounds because we are more active and crave less fatty foods. I have compiled my top five salad dinners that are easy to make and taste great. After a long day at the office, flip on the air conditioner and enjoy a cool salad, low cal, high protein salad.

GREEK GALORE SALAD
1 bag of spinach
Low fat feta cheese
1 lb of shady brook turkey breasts(steam or grill)
1 tsp of oregano
1/4 cup of olive oil
squeeze of lemon
Serves 2

TONNO AND RED PEPPER AND ASPARAGUS
1 can of Good Italian Tuna (tonno genova)
1 lbs of steamed asparagus chopped one inch pieces
3 red peppers from can of marinated peppers
1/4 cup capers
1/4 cup extra virgin olive oil
1/4 cup balsamic vinegar or to taste
Serves:1

LOVELY LENTIL AND FENNEL SALAD
1lbs of cooked lentil drained
1 large anise(chopped) 2 cups
2 carrots chopped
1 small red onion chopped
2 cloves of garlic
salt and pepper to taste
1/4 extra virgin olive oil
2 tsp of cider vinegar

STEAK AND ARUGULA SALAD
1 LB of sirloin or shell steak
seared and sliced (not too thick)
1 pound of very clean arugula
shaved parmegiano reggiano cheese
salt and pepper to taste
1/4 cup of olive oil
squeeze of lemon

SPICY SHRIMP SALAD
1 LB of shrimp steamed and shelled
2 cups of broccoli florets steamed
1/4 cup of sesame seeds
1 tsp of red pepper flakes
1 cup of raspberries
1/4 cup olive oil
squeeze of lemon

Stock up on fresh ingredients this summer, use simple crisp flavors and don’t forget to experiment with your own taste combinations. The possibilities are endless. Eat and be free!

Fiorella

12 Tips for a Healthy Summer Cookout

noreply@blogger.com (Michael Collins) — Sat, 07 Jun 2008 15:17:00 +0000

It is that time of year when barbecues and pool parties are all the rage. Whether you are the host or guest, keep in mind that while having fun in the sun, you can help prevent most food borne illnesses that cam lurk at barbecue parties. Most food borne illness can stem from bacteria that fester if proper temperature is not maintained in food. In particular, protein rich foods are most vulnerable.

Most bacterial like Botulism, E.coli and Salmonella can be a contaminant during handling, cooking and storage of food. Some forms of bacteria like Listeria can multiply in the fridge, while botulism is mostly found in canned foods and E.coli, can thrive in undercooked foods.

To be on the safe side this summer, take care with the following tips to make you party fun and care free.

1. Keep Fridge temps at no higher than 40 F

2. Keep raw meats and poultry away from other foods to prevent cross contamination. Use sealed plastic bags

3. Use raw meat within one to two days, if frozen 4 to 5 days.

4. Thaw safely: in fridge, in a plastic bag in cold water or microwave. When defrosting in microwave put it immediately on the grill.

5. When marinating, do so in fridge not on kitchen counter. Do not use same marinade on uncooked and cooked food.

6. Keep coolers out of direct sunlight and in the shade, put food and beverages in separate coolers.

7. Keep a thermometer on hand. Safe temps for food meats, as follows

Hamburger-160 degrees F

Beef, lamb-145 degrees F

Pork-160 degrees F

All poultry- 160 degrees F

Hotdogs-165 degrees F

8. Never partially grill meats then finish cooking later.

9. In hot weather over 90 F, food should not sit out for more than one hour

10. Use different utensils for each dish not to cause cross contamination. Use separate utensils and platters for cooked and uncooked foods.

11. Cold foods should not be left at room temperatures for long periods of time.

12. Protein rich foods that are served cold should be kept in fridge until serving time.

The most common mistake in food storage during an event is not having proper space to cool and prep food. Several days before the cookout, remove all unnecessary foods from the fridge and freezer, clean and prep coolers and buy ice on the morning of the barbecue.

Keep plenty of platters and utensils on hand and heavy duty zip lock bags that prevent leakage. Clean surfaces thoroughly, taking special care with cutting boards. Plastic cutting boards can be placed in dishwasher, while wooden boards should be scrubbed vigorously with hot water, soap or chlorine solution.

Most food borne illness will appear from 6 to 24 hours after digestion. Symptoms will include vomiting, diarrhea, headache and nausea. Many strains can become serious and a doctor should be seen immediately. It all sounds very scary but with some active care and prevention, your party will be the talk of the town. Have fun!!!

Fiorella

Ten Tips to Keep Your Dentist Away

noreply@blogger.com (Michael Collins) — Mon, 02 Jun 2008 13:31:00 +0000

There are two major things that people need to know about mouths, how to prevent tooth decay and when to keep it shut. Since I seem to have more control over the former, I will start there. Recently, during a painful procedure that we like to call a dentist appointment I was stretched tugged and drilled with metal objects. Prognosis: I needed a root canal and crown and get this, it would cost me $2000.00 !! Everyone has a racket. I then decided that I would do my best to never experience that again.

Tooth caries and periodontal disease (gum disease) are two of the most common diseases in the world and could both be prevent with good oral health and nutrition. When dietary sucrose (sugar) is present in your mouth it produces glucans that causes PLAQUE to form on the gum line of teeth. Bacteria adhere to this plaque and tooth decay begins. In addition to sugar, certain “fermentable carbohydrates” which produce acids in the mouth that can also impact oral health. The good news is that there are some foods that actually help protect teeth from decay by increasing saliva flow, preventing the adherence of sugar to teeth and neutralizing acid levels in the mouth.

Here are some proven tips to reduce your trips to money grubbing, sadist, I mean dentist:

LIMIT SUGAR-in general the less sugar that passes your lips the less glucans are formed. Also the amount of time sugar is kept in your mouth is also important. For example sucking on hard candy will be in your mouth for longer than food you would just swallow.

AVOID STICKY FOODS- dried fruits like raisins and candy like caramels stay on the teeth longer and therefore have more time to cause decay.

TIMING IS EVERYTHING- eating sugar throughout the day is more harmful then eating the same amount of sugar in one sitting. The reason is that it usually takes two to four hours for acid levels to return to normal in the mouth.

EAT SUGARY SNACKS WITH MEALS- most proteins and good fats naturally protect teeth against the harmful effects of sugar. Have your treat as desert rather than alone during the day as a snack.

SAY CHEESE- cheddar cheese in particular can actually help prevent cavities. It is an anticariogenic that can be described as one that does not cause the acidity of the saliva to rise to the point where tooth decay can occur. Also try Brie, Gouda mozzarella, Monterey Jack and Swiss cheese.

SUGAR FREE GUM –and breath mints that contain XYLITOL, helps increase the flow of saliva which in turn limits the bad acid.

TEA TIME- the tannins in tea have shown to be a good way to keep your mouth healthy. And did you know that tea can contain fluoride, which strengthens bone and actually incorporated into the tooth enamel

KEFIR- (you knew it was going to make an appearance) and YOGURT, has been shown in a recent study to help prevent gum disease. Foods containing lactic acid, reduces the bacteria that would adhere to the gums.

DRINK WITH A STRAW- all sugary juices or drinks will bypass you teeth much more than if drinking plainly with a glass. Also try limiting beverages with added sugar, in general, too reduce the damage to your teeth. Frequent slow sipping of a drink can allow acids to remain at their peak. Try sugar –free powdered flavors that you can add to water.

VITAMINS- diets low in calcium, Vitamin C, A and B, have been linked to periodontal disease. The most effective source of the vitamins are through food, use vitamins as a supplement to a vegetable and fruit filled diet.

Include in your arsenal of prevention, brushing twice a day (just don’t do it in public bathrooms, its gross) and use an antiseptic mouthwash, and see that freakin’ dentist once a year just in case. KEEP SMILING.

Fiorella

Paris Hilton Can Age You: 5 Tips to help with Skin Damage

noreply@blogger.com (Michael Collins) — Sun, 18 May 2008 13:49:00 +0000

There is nothing one can do in this HILTON- LOHAN infected society of sun tanned, bleached blond and idiotic, from telling all of you to stay out of the sun… because you will do it anyway. In your quest to look young and lively you are slowly degrading your skin and accelerating your aging process.

Sun damage is the cause for 90% of aging not to mention putting you at risk for skin cancer. SKIN CANCER. The same youth obsessed people will completely disregard the fact that tanning will age you, guaranteed and possibly kill you.

THE SUN IS AGING YOU, TANNING SALON’S ARE AGING YOU. Who are you killing yourself for anyway?

If all this doesn’t resonate with you and you still insist on being one of these over- tanned sorority girl types, I can give you some tips to combat SOME of the damage you are doing.

1. COFFEE- Studies show that for people who routinely drink caffeinated coffee there is a five percent drop in developing skin cancer. The coffee’s antioxidants protect the skin. Do not overdo the caffeine; keep it to two cups earlier in the day. Enjoy that venti skim latte with extra foam.

2. GREEN TEA- With all the benefits green tea provides, we can now add another reason to drink up. Studies have shown that green tea can reverse the effects of sun damage and fight skin cancer. With its powerful antioxidant properties and polyphenol activity, it provides anti-inflammatory properties. Have two cups a day; steep for five minutes. With summer coming up, make a pitcher of iced green tea with lemon and mint.

3. CARATENOIDS- These include veggies and fruits that include lypocene, beta carotene and lutein. Elevated levels of carotonoids in the blood have shown extra skin protection from damaging UVA rays of the sun. Carrots, leafy greens and tomatoes have proven photoprotective effects on skin. Eat them throughout the day, to keep levels high in your system. I do not advise the supplement versions because excess can lead to toxicity.

4. VITAMIN C- The King Kong of vitamins now can kill the harmful effects of sun on your skin. In turn the sun does deplete our vitamin levels, so we must consistently take in vitamin C in our diet. Alcohol, stress and pollution can zap the vitamin C from your system, so keep these forces at bay. If you go to the beach bring a vitamin C drink with you that you can drink throughout the day.

5. OMEGA–3’S- Found in fish (EPA) and (DHA) exert significant anti- inflammatory effects throughout the body. Studies show that people with high intakes of fish and nuts in their diet, show some resistance to sunburn. Add a handful of nuts to all your dishes and try to eat salmon at least twice a week.

THESE TIPS DO NOT SUBSTITUTE FOR SUN ABSTINENCE OR SUNBLOCK. The best solution to prevent wrinkling and skin cancer is simply staying out of the sun. Gone are the days of the orange QT tan disasters of our teen years. Now there are great, really natural looking self tanners and bronzers on the market. I love Neutrogena tanning foam or JERGENS gradual tan moisturizer. Add color with bronzer gels, like STILA products or powder bronzer from PAULA DORF or LOREAL.

Plus don’t forget that pale skin is beautiful too and has the capacity to look like much younger skin. Have fun and be beautiful!

Fiorella

Five Kefir Recipes: My Kefir Obsession Continues

noreply@blogger.com (Michael Collins) — Sun, 11 May 2008 12:39:00 +0000

There has not been a person who has crossed my path that doesn’t know about my obsession with kefir. Last week I wrote about all the benefits of this yogurt drink. It is a powerful probiotic with three times the healthy bacteria of yogurt. It is an immune booster, vitamin and protein rich ambrosia of good health. I’ve sipped it every day since I discovered it and my tummy has been flat ever since. I have researched and tested some tasty recipes that will sneak even more KEFIR into your diet.

Try these and enjoy!

KEFIR PARFAIT

Any flavor kefir- 1 1/2 cups
Berries
Fiber one cereal- 1 cup
Sprinkle of almonds or flax seeds

BASIL KEFIR DIP

1/2 lbs of fresh basil blanched
1 pint of plain kefir
2 tablespoons of fresh lemon
sea salt and pepper to taste

MASHED CAULIFLOWER

One head of cauliflower (cut and boil till soft)
1/8 cup (to thickness) of plain kefir
Sea salt and pepper to taste
Mash and blend like mashed potatoes

CREAMED KEFIR SPINACH

3 lbs of fresh spinach
2 shallots minced
2 cloves fresh garlic minced
4 tbs of extra virgin olive oil
2 cups plain kefir
Sea salt and pepper to taste
2 tbs of fresh mint leaves minced
cook over medium heat until mixed for six minutes

COLD BLUEBERRY SOUP

2 pints of blueberries (puree in blender)
1 cinnamon stick
2 cups of chicken broth or water
one pinch sea salt
2 tbs of corn starch
2 cups of kefir
cook over medium heat until slow boil, chill in fridge, serve cold

Enjoy!

Fiorella

5 Fattening Food Myths

noreply@blogger.com (Michael Collins) — Sun, 04 May 2008 14:31:00 +0000

Having a family member or friend as a nutritionist does not make one immune to making bad food choices or holding on to silly ideas about food. In the past ten years there has been a rise in the general knowledge and interest in health and nutrition, usually in terms of weight loss. With this rise of information, also comes confusion with conflicting information. From the latest diet guru to studies done by corporations (who want you to choose their food product) or just word of mouth. Needless to say, misinformation continues despite our vast resources of information.

People also have very personal relationships with food. Most have food fears and even strange food associations, all which affect their food choices. My friends and family, even though I am constantly annoying them with information or my latest food obsession, still have some very goofy ideas about food. Here is what I heard this week:

COTTAGE CHEESE- a friend of mine associated this dairy food with its synonym with “cottage cheese thighs”. She knows the two are not related nor does one lead to another, but she still has a strange anxiety about eating it. DON’T WORRY! Although there is no real relief for cellulite, cottage cheese certainly does not cause it. With 16 grams of protein per serving, and low in fat, it is a great choice for a quick snack.

STEAK AND EGGS are fattening. This credit goes to my mother. She used to drink vinegar in her teens to keep her weight down and is from the era of high carb, low meat mentality. She still avoids eggs and red meat like the plague. Lean red meats provide a low fat, high protein, b-vitamin, iron rich juicy meal that should be enjoyed at all costs. Eggs are my all time favorite complete protein food; I eat them everyday- mostly egg whites with 1-2 yolks.

CEREAL WILL MAKE ME FAT-my best friend blurted this out to me. She explained that for one week she had cereal for breakfast and noticed her pants were a bit tight. I told her that if she is eating a high fiber, low sugar cereal, there is no reason why she should gain weight, quite the contrary. High fiber cereals are in my weight loss arsenal of sweeping your system clean. The tight pants feeling was probably bloat from the fiber (which subsides in a few hours) not weight gain.

FRUIT FOR BREAKFAST-“you would be so proud of me”, a coworker told me today” I had fruit for breakfast” First of all, after 8 hours of overnight fasting, the first thing that you put in your mouth should not be something sugary unless it is accompanied by low fat or protein.

Plus you will be starved after two hours of the fruit breakfast. Boost your metabolism and keep hunger at bay with that lovely fruit with cereal or cottage cheese.

Milk IS BAD FOR YOU-“My high school health teacher told me that after childhood no one should drink milk” WHAT!! I got this piece of information by a fellow nutritionist. Low fat milk products are an excellent source of protein and calcium. Studies show that low fat dairy has been shown to aid in weight loss.

My advice is to start over again, put aside bad advice, wives tales and outdated sources. Change your emotional relationship with food and lower your anxiety with food fears. My advice is to use common sense, if it sounds strange, it is. Relax and enjoy your food!

Fiorella

I LOVE KEFIR! (AND I DON’T MEAN SUTHERLAND

noreply@blogger.com (Michael Collins) — Sat, 26 Apr 2008 13:12:00 +0000

Most people have never heard of KEFIR, much less ingested it, but I will say that not only is it a nutritional powerhouse but I would drink it as religiously as taking my vitamins. For those of you that have never heard of kefir, it is yogurt- like drink that has been used for food and health purposes for thousands of years. You can even make your own Kefir at home, but most of us don’t have enough time to buy it much less culture kefir in our kitchens. Don’t worry you can get this tasty drink at some grocery stores and certainly in health food stores or WHOLEFOODS.

Kefir can be made of cow, goat, sheep’s milk or even coconut, rice or soy milk. The milk is inoculated with kefir grains which are a combination of bacteria and yeasts. It is a cultured, enzyme rich food that is also high in lactic acid. It is a probiotic which creates the colonization of healthy bacteria in your digestive tract. It is actually more nutrient rich than yogurt because it has more than double the amount of active cultures. My favorite Kefir brand is LIFEWAY, which offers a huge variety of products. I drink the unsweetened plain Kefir every day. If you like the plain PINKBERRY, you will love this flavor. Of course, try other brands to find your own taste preference.

LIFEWAY yogurt contains 10 strains of friendly bacteria:

L. LACTIS
L. RHAMNOSUS
L. CREMORIS
L. PLANTARUM
L. CASEI
B. LONGUM
B. BREVE
S. FLORENTINUS
L. ACIDOPHILUS

I am a big “bang for your buck” eater and buyer, so if your kefir does not contain all of these bacteria, you are not getting the best.

The benefits of this drink are huge. Studies show that Kefir:

1. Stimulates digestion of other foods
2. Improves immunity by stimulating microphages that fight pathogens
3. Makes your intestinal tract more resistant to pathogens like e. coli and listeria.
4. Works as a mild laxative and promotes regular bowel movements
5. More easily digested than other dairy products
6. As part of your daily dairy intake, it can help with weight loss efforts
7. Calcium and B-Vitamin rich
8. Can be consumed by Lactose intolerant persons
9. May help fight against common cold
10. High in protein and low in fat

BOOST THAT ENERGY GIRL!

noreply@blogger.com (Michael Collins) — Sun, 20 Apr 2008 14:03:00 +0000

When asked if woman could change something about their health, it is that they would like to have more energy. The elusive “energy”. We seek it out so we could do more of the same crap that we hate to do every day but in a more lively fashion. Nevertheless, we need and it and really don’t feel so well when we feel sluggish. After reviewing a food journal for one of my sisters, (yes, I am talking about you Antonete) who often complains of low energy, I found a number of bad habits that she has fallen into that are common for most women. After some assessment, I pulled together some sure fire ways of getting the lead out.

START WITH SLEEP- it is the foundation of it all. Try getting at least 7-8 hours. I know it sounds like a luxury to most of you all, but do you really need to watch that last show, or go out so often? Rest up, so you can function better in everything you do. If sleeping is the problem, make it your goal to relax, meditate or take a long hot bath.

NIX SUGARY FOODS- don’t use sugar to keep your energy levels up. I know it’s tempting around 4:00 pm to grab a bag of M&M’s, but it the energy lasts for a small burst and you feel like crap after the sugar rush. Then, you crave more and there you go – up and down. Eat a high fiber carb like cereal or nosh on some fresh fruit.

DRINK WATER- nothing causes fatigue like dehydration. Most sluggish feeling are linked with not drinking often enough, but it the feelings become attributed to other things like hunger. Quench and refresh, keep a bottle of libation with you all the time

EAT OFTEN- having mini meals throughout the day will keep you humming all day. You will feel full, satiated and your blood sugar levels will be steady. Don’t make the mini meals more than 300 calories each and keep them high in protein and fiber.

TAKE A WALK- whenever you get that feeling of nodding off when you are at work-take it outside for a quick walk. Ten minutes of sunlight and quick activity will get your blood flowing. Climb the stairs in your building, walk to work or use your lunch break to take a turn around the block. Keep moving!

CAFFEINE IS FINE- but please use it in moderation and stop all caffeinated beverages after 3:00 pm. Caffeine takes about six hours to be eliminated from you system, and it is important for it not to interrupt your sleep patterns. Add some cinnamon in you latte for an aromatic energy kick.

Since energy is also inversely related to mood, it is important to also try to identify if your lagging around stems from poor habits or depression or it can be a symptom of illness. Take some time to try my tips and if you see no improvement, please see your doctor. If the tips work, then I expect a check in the mail.

Fiorella

Secrets for a Fabulous Face

noreply@blogger.com (Michael Collins) — Sun, 13 Apr 2008 14:48:00 +0000

Every time someone compliments my skin I wince. I used to have horrible acne in my teens and early twenties and even now with clear skin; my first reaction to a compliment is to doubt it. But the truth is, it does look pretty good, a far cry from my days as an embarrassed child. I remember becoming really obsessed with a cure, there was so much contradicting information out there like ‘don’t eat chocolate’ to “oily food give you acne", or as my mother used to say, “your acne will go away when you get married”.

Remind me not to listen to my mother. I went to doctors and had numerous experiences with antibiotics, read everything on the subject and tried every new product I could get my hands on. Finally a combo of ortho-tri cyclen (FDA approved birth control pill that helps acne, Retin-A and good eating habits, works its synergistic miracle on my skin.

If you do suffer from irregular periods and you really have bad acne, talk to your doctor about birth control that can help you regulate your hormones. Don’t overdo it with facial products or clean your face too often, it strips the surface of your skin of its natural oils and produces more oil to overcompensate. I wash my face with plain Dove soap at night and I just rinse in the morning.

Forget throwing your money away of skin products that have small amounts of active ingredients and go for the gold- with Retina-A. It takes a while for your skin to get used to it but find your comfort zone, every other day or every three days; use trial and error-it really works. Don’t forget sun protection. Since the age of twelve, not one day goes by, rain or shine, that I don’t wear sunscreen on my face- it is imperative.

The other important change I made in my pursuit of clear skin was what I put in my body. I began to pass fruit stands and vegetable aisles thinking; these foods will nourish and heal my skin. According to the American Academy of Dermatology, foods rich in lean proteins and whole grains are essential for your skin. The antioxidant power of fruits and leafy greens fight free radicals from stress, pollution and sun. Eating low glycemic foods do not cause inflammation that usually associated with acne. Eating less sugar also slows the aging of your skin.

Your skin is a clear indication of what is happening inside your body.

Cleansing your system with detoxing food like fiber and probiotics, found in yogurts, keep your system clean of toxins. Water keeps you hydrating and boosts your body’s elimination of accumulated wastes from your cells. Foods rich in vitamin C helps with sun damage repair, while foods that contain vitamin A help speed up the repair of skin. Biotin rich foods contain components necessary to rebuilding new hair, skin and nails.

Keep in mind that there are clear ways to age your skin faster and slow the healing of damaged skin. Smoking will deplete the skin’s ability to retain constant levels of vitamins in your system; smoking thins your skin and ages it dramatically. No sun protection is another culprit, it is easy and a no brainer- slather on some sunscreen. Sugar and white carbs cause inflammation in your skin.

Everyone’s skin can be different but the basic concepts of skin care; prevention and nourishment are guaranteed better skin. Choose your foods wisely and make some important lifestyle changes. Your skin will be glowing in no time.

Fiorella

Women, Stop Whining! 3 Myths About Aging Smashed

noreply@blogger.com (Michael Collins) — Sat, 05 Apr 2008 04:41:00 +0000

If I hear one more woman whine about how she doesn’t have the body she used to or how hard it is for her to stay in shape as she gets older, I will scream. People have a tendency to play victim and therefore lower any expectation of themselves. It is definitely an easier tactic than to actually work hard and assert yourself.

What some women don’t understand is that buying into stereotypes of about aging only hurts their psyche in the long run and affects their female children in the process. Since aging is a physiological and psychological process I will attempt to tie them together by rejected some long held beliefs on the subject. I will call them myths, because soon they will be a tale of the past.

MYTH #1- YOU ARE DESTINED TO GAIN WEIGHT WITH AGE- age doesn’t get you fat, eating to much does. The idea that your metabolism slows gradually as the years go by is determined by your fitness level and diet and not inevitable. I remember visiting a cousin in italy before she was to be married and noticed that many of the nightgowns she was receiving as gifts were four sizes larger, for that inevitable after marriage weight gain. Ten years and one child later she looks better than ever, so much for that old wives tale. Keep your protein intake high and vary your workout routines and activity so you won’t be bored. Eggs, lean protein and low-fat dairy.

MYTH #2- MEN AGE BETTER THAN WOMEN-this one is my all time favorite moron thing to say. The reason this concept has taken hold in culture because in the past (and sometimes in the present) woman have married older men. Obviously the reasons for marrying grandpa is based in financial security not his sexy body. My mother’s Old Italian proverb about women desperate to marry says “woman would marry horses if they didn’t break the sheets” (it rhymes in Italian.) This myth is easy to disprove by just looking around. Women take better care of themselves by nature of our culture and when she’s hot she’s hot. No matter how old she is. To keep your skin glowing fill up on antioxidant rich foods and stay out of the sun! Berries, yogurt and dark greens.

MYTH #3- YOUR BODY WILL NEVER BE THE SAME AFTER BABY- this could be true, because your body can actually be better. Women constantly fret about this time in their lives as much as they rejoice in it. Our culture has tended to desexualize mothers but again this is all stereotyping. The funny thing is, women know this but somehow still succumb to the anxiety about it. Just because you give birth, it doesn’t mean the mom jeans have to come out. Weight training three times a week will keep your metabolism boosted. Green tea will give you energy to keep it up. Fiber rich foods and whole grains.

Age is in the head of the worrier so don’t have made up ideas get you down. Take care of yourself, eat well, be active and get your sleep.

Don’t short change yourself and live your life with gusto!!!

Fiorella

The Best and Healthiest Vegetarian on the Block

noreply@blogger.com (Michael Collins) — Sat, 29 Mar 2008 22:25:00 +0000

Vegetarians have always held a special place in my heart, the part of my heart that cries out WHY? I don’t understand the appeal, especially the more extreme vegan types. It doesn’t seem natural. I love red meat and all that it represents: power, lust and supremacy over the earth.

I know what you are going to say, I am being too harsh, but that’s what you love about me. I will now get serious and offer my amends by offering some tips to make you the best and healthiest vegetarian on the block.

There are some benefits to a vegetarian diet, an emphasis on grains and plant proteins and Bessie gets to run free. There are however some downsides. Some veggie heads just avoid red meat but will have fish or eggs and others will be stricter such as vegans with no animal products whatsoever. With vegans I have the biggest health concerns, but all should take care to ingest adequate nutrients.

The most common deficiencies that than occur in most vegetarians are:

Vitamin D- found in egg yolks, fortified milk. Veggers must try fortified foods, sunshine or supplements. Take special care for breastfeeding vegan moms.

Vitamin B12, and riboflavin B2-found red meat, poultry seafood and milk products. Veggers should try dark leafy greens, enriched whole grain breads, legumes and nuts.

Calcium- found in milk products. Veggers who avoid milk should drink fortified soy beverages, dark leafy greens and fortified foods.

Iron- found in red meat, poultry, and seafood. Again stick with fortified foods, leafy greens like spinach in particular. Also try raisins, prune juice and tofu. Note that non- heme iron in plants is less well absorbed than heme iron in meat. Also it takes a larger amount of plant product to reach an equivalent in a smaller meat portion.

Protein- found in larger amounts in animal proteins, can also be found in many milk product. Plant products like soy and legumes for have protein but ounce per ounce not as much as animal protein of the same amount.

Zinc-found in shellfish, red meat, dark meat poultry and egg yolks. Veggers can use nuts, legumes or whole grain cereal.

Most vitamins can be successfully acquired from a vegetarian diet; the two big concerns still remain iron and protein. Vegetarians who are pregnant or breastfeeding are at higher risk to create protein or iron a deficiency for their fetus. Some vegetarians do change their eating habits during their pregnancy.

In terms of weight loss, be aware that many packaged or frozen veggie foods are filled with sugars. In addition the vegetarian diet is high in carbohydrates and not always low in fat, which is a bad combo for weight loss. Protein builds muscle and muscle burns fat, so a lack of complete proteins may affect your muscle tone and fat burning.

My best advice is eating some meat, after all it is what allowed us to evolve and the truth is that if Bessie had the chance she would eat us too! Hee hee!

Fiorella

Cut It Out With the Carbs!

noreply@blogger.com (Michael Collins) — Sat, 22 Mar 2008 01:04:00 +0000

At this point everyone knows to go easy on the carbs but many of you don’t know why. The most important aspect of implementing a game plan for your diet is to understand why you do what you do, but can be an obstacle to your weight loss effort. To understand how they metabolize in your body and shed light on the carb mystery, read on..

There are three major kinds of carbohydrate:

Monosaccharides are simple sugars (glucose)

Disaccharides are starches

Polysaccharides can include more complex carbs

It is important to know that whether you are eating fructose, maltose, sucrose or lactose. These are all converted to sugar in your digestive system and then enter your blood stream as glucose. What is important is what volume and rate this occurs. This is where eating less carbs or having more complex carbs becomes very important.

The amounts of carbs are important when making food choices. When the body needs fuel, it uses the glucose that is broken down from all the carbs you eat, then once the carb stores are depleted it moves on to the fats. This is why if you have excess glucose in your body, your body is constantly using it as it fuel, never quite getting to the fat stores. In order for your body to begin burning fat you must limit your intake of carbs. Focus on lean meats, eat complex carbs in moderation and severely limit sugar.

The rate by which carbohydrates are absorbed into the blood is also important in terms of insulin release. If there is too much glucose in your blood or spikes of glucose which comes from easily digestible carbs like table sugar, insulin is released to control this elevation. Insulin spikes cause an increase in fat synthesis, causes your hunger to come back quicker and causes your muscles to resist insulin. When you read about the Glycemic Index, it indicates which food cause the least spike in insulin. Most berries are low sugar, resulting in steadier insulin release. Complex carbs and high fiberous veggies also top the list.

There are psychological effects of certain carbohydrates like sugary foods or all the “white” goods are responsible for many of the sugar highs, brief blasts of energy and temporary comfort . These feelings of pleasure can become somewhat addictive and can be continually sought out during stressful times. In addition once you have a taste you want more and this leads to overeating.

My all time favorite carb is cellulose, better known as fiber. It is really a miracle when it comes to its activity in the body. Fiber is not digestible and exits your body intact, but while its in there it works wonders. It cleans your system of toxins and excess waste. It slows the release of glucose when combined with other carbs, makes you feel full longer and keeps you regular. Can you ask for more?

Fiorella