5 Seemingly Innocent Things That Lead To Weight Gain-Part 2

4. You Eat At A Crowded Table

Your mistake: You habitually dine with large groups. Imagine that you, a careful eater, go out for pizza with friends. Statistically speaking, here's what will happen, reports Brian Wansink, PhD, director of the Cornell Food and Brand Lab, in his book Mindless Eating: Why We Eat More Than We Think. Dining with just one friend, you'll eat about 35 percent more than when alone; with a group of four, about 75 percent more; and in groups of seven or more, 96 percent more. The reasons for overeating: spending a longer time at the table, mimicking our companions' pace often bite-for-bite, (especially in the beginning of a meal) and defaulting to the group average. 

The lesson: "Sit next to slow eaters," Wansink writes. "They can help you pace your eating, not the speed eaters who eat like they grew up in a family of 12."

5. You Saved a Bunch of Money

Your mistake: Looking at ready-to-eat multipacks makes you overindulge. Stockpiled food is consumed twice as fast as other food in the house, concluded Wansink and his colleagues after an experiment in which they supplied families with either large or small multipacks of food. (Think Warholian spreads of either 24 or 8 soup cans.) The problem is simple: Bulky packages consume too much kitchen real estate; we see them every time we open the cupboard, for instance. Visibility translates into impulsivity, and, before we know it, we're eating more than we intended. 

The lesson: Out of sight, out of mind. Move multi-unit packs of food out of the kitchen and into the basement, freezer, underground bunker...wherever that cluster of bright labels won't catch your eye. Wansink found that the feeding frenzy was worse in the first eight days that new multipacks are the house. After that, people became less attracted to the food, despite a still-ample supply, and ate about the same amount as they did of less-stockpiled pantry items.

Info thanks to the Huffington Post. 

Have a healthy and productive day! 

MJ

Learn how I lost 38 pounds with Shaklee! http://weightloss180.info

5 Seemingly Innocent Things That Lead To Weight Gain-Part 1

1. You Doubled Down On The Quantified Life

Your mistake: You believe wholeheartedly in the “If you can measure it, you can manage it” theorem. That's right, we're recommending that you ditch your digital scale with the two decimal places. When dieters at the University of Utah received a “health index score” that was pleasingly vague -- a weight range rather than an actual number -- they lost up to four pounds in just three weeks. In contrast, when participants received their score in the form of an exact number, they gained up to a pound on average. The fuzzier the feedback, the more room there was to interpret it optimistically, the study concluded. (“Almost there!”) As a result, the goal seems more achievable -- and we become more motivated. On the flip side, a precise number makes us aware of when we're not doing well -- which all too often drives our discouraged self to lapse or quit. 

The lesson: If you weigh yourself daily, even normal fluctuations could throw you off. Instead, get on the scale weekly and use a range as a goal (“I'd like to lose 5 to 10 pounds this year”).

2. You've Read The Research On Coffee

Your mistake: Inspired by coffee's health perks, you drink five servings -- or more -- a day. Research does indeed show that the coffee cup runneth over with health benefits: It's linked with a reduced risk of type-2 diabetes and some cancers, and improved cardiovascular function. But there may be a point at which coffee drinking backfires bitterly: around five cups. A polyphenol in coffee called chlorogenic acid (CGA) is the cause, suggests a study on rodents at the University of Western Australia. The good news is that CGA in moderation is beneficial and thought to aid weight loss. The bad news is that in excess it may actually worsen the effects of a bad diet. Lab mice that consumed the equivalent amount of CGA in five or six cups of coffee gained more weight despite the compound's reputation as a diet aid. They also developed worse pre-diabetes disorders (increased glucose intolerance and insulin resistance), compared with CGA-free mice that ate the same high-fat food. 

The lesson: Research on the interaction between food and the compounds in coffee is ongoing. But, to be safe, especially on days you're eating high-fat foods, consider limiting your intake to three to four cups. The cutoff also applies to decaffeinated coffee and tea, which, sorry to report, also contain CGA.

You Drink The Seemingly Right (But Wrong) Milk

Your mistake: You substitute skim or low-fat milk for whole or 2 percent. Wait, don't we drink low-fat milk to stay slim? Yet a study led by Mark DeBoer, MD, a pediatric endocrinologist at the University of Virginia, found that children who drank skim or 1 percent milk gained more weight than those who drank 2 percent or whole (full-fat) milk. He points out that the same link -- fattier milk, lower body-mass index -- has also emerged in large, long-term studies on adults.) DeBoer's theory is that milk fat, compared with other calorie sources, makes us feel fuller, longer -- so we consume fewer calories overall. Instead, many of us drink the seemingly virtuous but unfilling low-fat stuff -- then stuff ourselves with refined sugars and starches afterward. 

The lesson: If you're a milk drinker, try whole or 2 percent in lieu of reduced-fat milk. A large Swedish study found that among normal-weight women, those who drank one or more cups a day of whole milk had a significantly lower chance of gaining weight than those who drank reduced-fat milk.

Info thanks to Huffington Post. 

Have healthy and productive day! 

MJ

Indulge yourself with Shaklee 180 smoothies! The perfect natural weight loss solution! Nothing artificial! See it at http://weightloss180.info 

A Daily Serving of Nuts May Help You Live Longer

Many of us have been told to limit nut consumption because of the high fat content, but now a study from Harvard indicates that eating nuts may actually help people live longer. The study’s results, which were published in the November 21 issue of the New England Journal of Medicine, stretched from the 1980s until 2010 and analyzed data from 76,000 women and 42,000 men.

Researchers found that those people who ate 1 ounce (28 grams) of nuts daily, seven days a week, were 20 percent less likely to die over a 30-year period compared with those who did not eat nuts. They were also 29 percent less likely to die of heart disease, 11 percent less likely to die from cancer, and 24 percent less likely to die from respiratory disease. Eating nuts was also connected to a reduced risk of death: people who ate nuts daily were 20 percent less likely to die than those who never ate nuts.

Nuts are nutritional powerhouses, rich in minerals, vitamins, protein, unsaturated fatty acids, and antioxidants. Past studies have shown that nuts improve blood vessel function, blood sugar control, and may help with losing weight – all factors that contribute to better cardiovascular health. They can reduce the risk of colon cancer, Type 2 diabetes, and heart disease. That being said, not all nuts are created equally. It’s a good idea to avoid fried, salted, or sweetened nuts and stick with the plain, unsalted variety.

Almonds: These are an excellent source of antioxidant Vitamin E. 

Walnuts: These contain healthy omega-3 fatty acids that may protect against irregular heart rhythms.

Pecans: They are higher in fat than other nuts, but contain important B-complex vitamins.

Macadamia nuts: They have lots of Vitamin E and selenium.

Pine nuts: They contain lutein, monosaturated fats, and vitamins A, C, and D.

Hazelnuts (filberts): These are rich in magnesium, which keeps the heart from overexerting itself, unsaturated fats, and vitamin E. 

Peanuts: While they’re not officially nuts, their nutritional properties make them part of the nut family. These are rich in potassium, protein, and vitamin B. 

Brazil nuts: While these contain mostly unsaturated fat, they do have the highest amount of saturated fat among the other nuts. They’re also provide selenium, magnesium, and copper.

Pistachios: These contain vitamin E, oleic avid, and many healthy minerals and antioxidants.

The study was paid for by the National Institutes of Health and the International Tree Nut Council Nutrition Research & Education Foundation, but the Council had no say in how the study was done or how its results were eventually reported.

The study relied on self-reported information from the participants, and does not prove that nuts caused the participants to live longer. While the researchers did account for several factors that may impact a person's longevity, such as weight and vegetable consumption, there may be other confounding variables.

The good news is now you don’t need to avoid the holiday nut plate – just choose wisely.

Article thanks to TreeHugger

Have a nutty and productive day! :) 

MJ 

Give the gift of good health for Christmas: http://mjshealthyway.com 

Brussel Sprouts Nutrition Facts and Health Benefits

Brussels sprouts fall under the cruciferous category of veggies, which likewise consists of broccoli and cabbage.

Brussel sprouts are small leafy green buds resemble like mini cabbages in look. The buds are incredibly full of protein, dietary fiber, vitamins, minerals, and antioxidants, which work wonders to eliminate many health difficulties. In reality, a renewed interest rates are growing about health advantages these sprouts have to offer you.

Brussel Sprouts Nutrition Facts

A brussels sprout is a little, green veggie that looks like a cabbage. Even though it’s gotten a rap to be a globally disliked veggie, brussels sprouts are full of vitamins, particularly vitamin C, and might even help avoid cancer.

Brussels sprouts are winter season crops, flourishes well in cool weather and lightweight frost conditions. Well-grown plant reaches about 90 cm tall. The sprouts are produced all across the stalk, starting from the base and moving up.

Brussel Sprouts Benefits

Brussels sprouts contain helpful nutrients that raise the body’s defenses and control diseases. Study has proven that these cruciferous veggies manage cancer cells by promoting healthy DNA, and have cleansing effects.

Cholesterol

Our prime fiber material (over 15 % in our RDA) of Brussels sprouts lowers our cholesterol by binding with bile acids the liver produces from cholesterol for absorbing fat. Due to the fact that a number of these bile acids are coupled with fiber, the liver is confronted with producing more bile acid to absorb fat, and for that reason requires more cholesterol to do so, eventually decreasing the cholesterol quantity within our bodies.

Vitamin C

Vitamin C is vital for normal development and development. The vitamins and mineral keeps your defense systems strong and assists keep the health of the skin, teeth and gums. Vitamin C secures your cells from damages too, which can minimize your risk of heart problem and cancer. A 1/2-cup serving of Brussels sprouts consists of 48.4 milligrams of vitamin C, that’s to do with HALF of exactly what men require every day and about 65 percent of exactly what women need every day.

DNA

Recent researches have actually revealed that particular compounds in Brussels sprouts block the game of sulphotransferase enzymes that can be harmful to the wellness and stability of DNA within white cell.

Inflammation

Glucobrassicin, a glucosinolate especially rich in Brussels sprouts, has actually been shown to fight swelling on a hereditary level as soon as changed into the molecule indole-3-carbinol. Furthermore, 1 1 / 2 cups of Brussels sprouts consist of about 430 milligrams of omega-3 crucial fatty acids that are a vital part of our body’s anti-inflammatory messaging molecules. Lastly, the insightful vitamin K found in Brussels sprouts has actually been revealed to successfully regulate our inflammatory responses.

Cancer Prevention

Glucosinolates in Brussels sprouts and their detox-activating isothiocyanates are provided to fight against as well as prevent various cancers, consisting of bladder, bust, colon, lung, prostate, and ovarian cancer.

Antioxidants

Brussels sprouts include specific anti-oxidants compounds that provide safety perks. Preparing Brussels sprouts can leach these useful compounds in the veggie, though even cooked Brussels sprouts still provide nutritional benefits.

Cardiovascular Support

Brussels sprouts keep the isothiocyanate sulforaphane made from glucosinolates. This effective compounds not just causes anti-inflammatory activity in our heart but could also prevent as well as potentially help reverse flow system damages. By managing inflammation in the human body, Brussels sprouts can combat against the beginning of heart attacks, ischemic heart condition, and arteriosclerosis. Additionally, the lowered cholesterol pointed out earlier can also lessen the possibility of arterial clog.

Digestion and Diet

Single serving of Brussels sprouts consists of 4 grams (16 % from the RDA) of dietary fiber, which can help with food digestion, avoid constipation, preserve reduced blood sugar level levels and inspect eating way too much.

Shaklee 57 years and counting as America’s number one natural nutrition company: http://mjshealthyway.com 

Have a healthy and productive weekend! 

MJ 

Supporting Those With Breast Cancer

I thought this blog from the Shaklee Health Wise Blog would be fitting! My cousin conquered beast cancer and I’m proud of her for being strong and diligent though it all! 

When women get breast cancer they become the focus of attention (as it should be), but what gets less attention is how their loved ones’ lives are turned upside down with this diagnosis. The difficulty for any caregiver is how to be truly helpful to someone who is dealing with breast cancer.

Some of us have a tendency to want to look for solutions and fix things (which is a good trait), but for many cancer is beyond their knowledge which can leave them feeling inadequate and unsure how to help. Supporting someone you love who is going through any serious disease can be a challenging and confusing time, so let’s look at specific suggestions of how to best support someone with breast cancer.

It should be noted here that men can develop breast cancer, but the numbers are very low. The lifetime risk for men is one-tenth of one percent (or about 1 percent of all breast cancers). Men should check their breasts for lumps, just as women should.

How to best support someone with breast cancer:

Change: The first thing to understand about a diagnosis of cancer is that things are going to change. Women are faced with thoughts of their own mortality and this alone can bring about dramatic change. There may be changes in which foods she wants to eat, how much rest she needs, how much work she can get done around the house, and how she feels about herself, especially sexually. Women may fear how you will view them if they need to have a mastectomy, so it is helpful to tell her that you care for her as a person and want her to make the right decisions for her future health.

Emotions: Every woman will react differently to her diagnosis. Some are fearful, some angry, some sad. The most likely scenario is that a woman will experience all of these emotions over the course of dealing with this disease. As a caregiver it is important to understand the variety of emotions and to try to not take any of them personally. Find ways to remind her of your love and caring, that you are trying to understand and are there for her in whatever way she needs.

Decisions: There can be lots of decisions one has to make when diagnosed with cancer, or any serious disease; from choosing the right specialists, to what procedures to have done, to which medications to take. Choosing the best course is a major source of anxiety in women with breast cancer. It is best to start early with a discussion of how you are going to make these decisions and what role you as the caregiver can provide. Your job is not to be a medical expert, but to listen and to share thoughts, feelings, and opinions. Help her weigh the choices, but let her make the decision. Ultimately, the most important thing is to support whatever decision she makes.

Advocate: One of the great ways to support someone going through breast cancer is to go with her to every appointment. It helps to have someone else in the room to hear, take notes, and ask questions. You can also function as an advocate helping her get what she needs

Being a good caregiver is definitely a learning process. Don’t expect to always “get it right” and don’t be afraid to ask for help. Most breast cancer specialists will have an array of various specialists of different types whom you can call or make appointments with. It may be helpful to remind your loved one about reaching out to family members or other trusted confidantes, including spiritual advisors to help navigate difficult times. While you are not the only support, you are an important one—so take care of yourself too!

Have a healthy and productive day! 

MJ 

Shaklee, 57 years of natural prevention: http://mjshealthyway.com 

Waist-to-Height Ratio – Better Predictor of Life Expectancy than BMI

Attempts to establish “ideal weight” standards, the weight associated with the lowest mortality rates, go way back. In fact, when I first started practicing medicine we used the Metropolitan Life Insurance height for weight tables to assess a healthy body weight. 

Although considered to be a useful tool at the time, it was not without its limitations and biases. For one, insurance policies don’t necessarily reflect individual needs, also, data on height and weight were measured with non-standardized protocols and equipment.

As with many health screening tools, perfection is often hard to come by. Today, Metropolitan Life height and weight charts have been replaced by Body Mass Index (BMI), the tool used most often by health care professionals, like myself, to evaluate an individual’s body weight in relationship to health and disease risk. It’s easy to use and provides a fairly good estimate of body fat, but it too has its flaws. As I’ve mentioned in a previous blog post, BMI may actually overestimate body fat if you’re an athlete or body builder, or it can underestimate body fat if you’re older, have lost muscle mass, or have low bone density. BMI also tells you nothing about where you carry your body fat and its dangers. So looking beyond BMI may be helpful, especially when it comes to evaluating abdominal obesity which has been tied to an increase risk of conditions such as heart disease, metabolic syndrome, and type 2 diabetes.

Research conducted in the UK may be shedding new light on the value of another measure–the waist-to-height ratio (WHtR). First proposed in the mid-1990’s, WHtR appears to be gaining momentum as being a better detector of central obesity and the health risks associated with it.

In a 2012 study published in Obesity Reviews, researchers from Oxford Brooks University found that WHtR was a better measure for detecting hypertension, type 2 diabetes, metabolic syndrome, abnormal blood lipids, and general cardiovascular outcomes than three other measures: waist circumference; waist-to-hip ratio; and BMI.

And just recently, the same group of researchers reported study findings at the European Congress on Obesity that indicated WHtR was a better predictor of mortality risk than BMI.

Overall they found mortality risk was associated with BMI but WHtR estimates were higher and appeared to be more accurate. For example, a 30-year-old man with the highest BMI had a years-of-life-lost value of 10.5 years, while the same man with the highest WHtR (a waist measurement that was 80% of their height) had a years-of-lost-life value of almost 17 years! For a woman of the same age her years-of-lost-life values were 5.3 years and 9.5 years respectively.

What can we learn from studies like these? Not only the importance of striving for a healthier weight to reduce the risk of weight-related disease but also the importance of measuring your WHtR and reducing dangerous abdominal fat to ensure a long and healthy life. Your goal? A waist measurement that’s no more than 50% of your height. For someone who stands 6 feet tall, that means a waist of 36 inches or less!

Have a healthy and productive weekend! 

MJ 

Shaklee, helping America live a natural healthier life since 1956!

http://mjshealthyway.com  

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5 Easy Ways to Get More Veggies in Your Diet

5 Easy Ways to Get Even more Veggies in Your Diet plan. Trying to find easy ways to get more healthy veggies into your weight loss plan, read on!

Sometimes when asked exactly what I do for a living I react, “I tell people to eat more vegetables.” Of course there’s a lot more to healthy eating than that … but consuming more veggies is one of the most crucial steps in enhancing the quality of your diet plan.

For all the excesses in the current American food culture– too much sodium, saturated fat, calories, etc., couple of people are over consuming veggies. In truth, surveys reveal that 68 % of Americans don’t fulfill the minimal standards for vegetable consumption (3 portions everyday). Just 26 percent of the country’s grownups consume vegetables 3 or even more times a day and just 23 percent of meals include a vegetable.

This is despite clear evidence that veggies can improve our chances of better wellness. Researches show that a diet rich in veggies may reduce risk for heart problem, diabetic issues, and certain types of cancers. Vegetables high in potassium might reduce blood pressure.

Veggies are likewise one of your best allies in the battle against ‘the bulge’. Due to the fact that they’re lower in calories per cup, when you eat them in location of other higher-calorie foods you can reduce your overall calorie intake. Research reveals that in addition, their high water and fiber content can help keep you fuller for longer, reducing the probability of overindulging.

Given their significance to your total wellness, consuming even more veggies need to be a top concern. Attempt these ideas to guarantee you are getting enough:

1. Start a garden 

Over the years I’ve actually found that one of the best means to get people delighted about eating veggies is to have them grown their own. Research studies have supported my observation: young or old, gardeners have been discovered to eat more veggies than non gardeners. The basic act of gardening connects us to the earth, the dirt and the food we consume. Few can withstand nature’s bounty when it’s springing up right in your very own lawn. Plus there’s nothing like the taste and freshness of veggies straight from the garden.

Do not have space for a yard? Numerous local city centers have growing area gardens. Find one in your location and ask to volunteer.

2. Veggies for breakfast

For breakfast? You wager! Your morning meal is the best place to get a jumpstart on your daily veggie portions. Stuff an omelet with broccoli, spinach, peppers, asparagus, or other vegetable that fits your taste buds.

Short on time? Rush your eggs with a half-cup of salsa. Roll it into an entire grain a tortilla and take it with you as you fly out the door!

3. Soups

Add more flavor and nourishment to your favored soups with added veggies. Lots of homemade soups currently consist of a nice quantity of veggies, however you can bump up the vegetable portions in canned soups too. I enjoy adding carrots to chicken noodle soup, and edamame or green beans to minestrone. Simply add the raw or frozen vegetables while you’re cooking or warming the soup. And don’t forget that leafy eco-friendlies such as kale, Swiss chard and spinach make fantastic additions too.

4. Don’t forget frozen

If your feedback to reading the concept of beginning a yard” was laughter, this suggestion is for you. You do not have to become Farmer of the Year to get more veggies in your diet plan. If time is tight or whenever you want to serve up more veggies with the touch of a button, do not forget frozen vegetables. I love them due to the fact that I can save them in my freezer and don’t have to fret about numerous trips to the supermarket on a regular basis. In this manner I constantly have veggies in your house to prepare.

Concerned that frozen veggies are not as healthy as fresh? According to the International Food Details Council, frozen production is essentially identical in with regards to nutrition to newly harvested fresh produce. Vegetables chosen for freezing have the tendency to be processed at their peak ripeness, a time when– as a basic rule– they’re most nutrient-packed. The “flash freezing” process oftens leave them in a nutrient-rich state. Fresh produce loses essential nutrients and vitamins as quickly as it’s harvested and it can then take nearly 2 weeks to arrive on supermarket shelves. So by the time you purchase it and eat it, the vitamins and mineral value of your vegetables may be lessened.

5. Move your veggies to the top rack of the refrigerator

You have heard of “out of sight, out of mind”? Try doing the opposite. As long as they’re bagged correctly, veggies will last along with if in a vegetable crisper. Keep fast-to-eat veggies like baby carrots, precut red and green pepper strips, broccoli florets, tomatoes, and cucumbers as accessible as possible so you can rapidly grab them for snacking and meal prep.

Have a healthy and productive July! 

MJ 

Shaklee, powering America naturally since 1956!

Stop by and check it out: http://mjshealthyway.com  

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White Foods Can Be The Right Foods!

White’s alright.

Bright-colored produce generally gets all the love, however white veggies supply vital nutrients that you could be missing, finds a new study review in Advances in Nutrition.

Researchers aimed to dispel the concept that all white is bad. While it’s wise to limit your consumption of white flour and sugar, the researchers discovered the excellent things– potatoes, parsnips, and turnips– can be really good. Compared to various other vegetables, these are a richer source of many nutrients you often fall short on, like fiber, potassium, and magnesium. Why? For one, “plants accumulate more minerals in roots and tubers, which is the kind of vegetable potatoes and parsnips are,” says research coauthor Connie M. Weaver, Ph.D., of Purdue College.

Sure, color can be important when it comes to produce– cancer-fighting carotenoids ensure vegetables red, orange, and yellow, for instance– but it is not constantly a reputable indication of nutrition. Many disease-fighting phytochemicals cannot be seen, Weaver says.

Unlike dark green and orange vegetables, of which you need to eat one serving each a day, there’s no official government recommendation for white vegetables. Merely try to sneak in even more– potatoes, cauliflower, turnips, onions, parsnips, mushrooms, corn, and kohlrabi– into your diet plan weekly. A benefit: spuds please. Research published in the European Diary of Clinical Nutrition discovered that, calorie-for-calorie, white potatoes have the highest satiety index of any food that’s been tested.

Have a healthy and productive day! 

MJ 

Shaklee, rockin’ the world naturally since 1956!

Check them out at http://mjshealthyway.com 

Plant Based Diets Help Reduce Chronic Diseases!

Things we know: populations that eat primarily plant-based diets have lower risk for most chronic diseases like diabetes, heart disease and cancer.  But the reasons for this remain a mystery.  Is it fiber?  Vitamins?  Lower saturated fat?  Some unidentified phytochemical? 

The most likely answer is that it’s all of the above, and then some.  Meanwhile, a recent study identified another plant component, called apigenin, that appears to play a role in disrupting cancer cells.  Normal cells have a defined life span, controlled by genes that initiate cell death.  Cancer cells evade this programmed cell death, and keep on growing out of control.  Apigenin, binds to certain proteins in cultured cancer cells, and shutting off the out of control growth.

Does labeling food “healthy” lead to overeating?  A new study says Yes.  When given a choice of healthy or regular coleslaw, subjects took and ate more of the healthy coleslaw.  In fact, the 2 coleslaw choices were exactly the same.  When asked to estimate how many calories were in their portion, they underestimated the calories for the Healthy item.

Speaking of plant based diets, another study shows that the Mediterranean Diet helps the aging brain.  This study, from Spain, followed over 500 people who were 55 or older.  One group ate a traditional Mediterranean Diet with olive oil, the other ate a Mediterranean diet with nuts, and the third group age a low fat diet.  The subjects took cognition tests at the beginning and then 6-1/2 years later.  Of the people who had developed mild cognitive decline, more of them were on the low fat diet.  Of the subjects who had developed dementia, more were on the low fat diet.

There’s no downside to a plant based diet.  We may not know exactly why it’s healthy, but at some point, trying to pick out individual beneficial plant components is less important than encouraging the overall diet pattern.

Have a healthy and productive day! 

MJ

Check out the Shaklee difference at:

http://mjshealthyway.com

Shaklee 180! I lost 36 pounds and holding! 

http://weightloss180.info

Article Reference

Why Supplement?

Hello all, this will be a short one today. I'd like to show you a 2 minute video on why we should supplement. With the increase in obesity and heart disease, taking proper supplements is crucial to a healthier lifestyle and I believe personally that Shaklee can benefit everyone! Check out the video below.

I hope you have a healthy and productive Tuesday!

MJ

http://mjshealthyway.com
http://weightloss180.info