Spice it up!

Good news for curry lovers: Turmeric, the spice that gives many Asian dishes their punch, can do more than put a glow in your cheeks; it may also help you fight obesity-related risks, such as inflammation and diabetes type II.

Turmeric owes its antioxidant and anti-inflammatory properties (as well as its color) to curcumin. Curcumin, as researchers at Columbia University have recently discovered, lowers insulin resistance and inflammation triggered by carrying excess weight.

Here’s how it works…

Fat tissue contains immune cells known as macrophages, which manufacture and release inflammatory agents called cytokines. These cytokines spread to the organs, such as the heart, liver and pancreas, where they provoke an inflammatory response. As a result, the body becomes resistant to insulin and fails to utilize it properly. That’s how diabetes type II develops. The components found in turmeric, however, suppress cytokine expression. In short, it stops inflammation in its tracks.

Want to get some more of this health-giving spice in your diet? Try adding the following blend to grilled chicken, vegetables, couscous, soups and dips!


Homemade Curry Mix

2 tablespoons ground cumin
2 tablespoons ground coriander
2 teaspoons ground turmeric
1/2 teaspoon whole black peppercorns
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon mustard seeds
1/2 teaspoon ground ginger
1/4 teaspoon ground cayenne pepper

Place all ingredients in a blender or food processor and pulse until well blended into a fine powder. Store the mixture in a clean, glass jar with a lid and keep in a cool, dark place.

A Dozen Ways to Burn More Calories Each Day

Maybe daily workouts at the gym aren’t for you. You find the treadmill boring (who doesn’t?). You’d be happy doing yoga, if you could only remember where you put that dang yoga mat. You can probably come up with a dozen more excuses not to get moving. Fortunately, we’ve thought up a dozen ways in which you can—without even putting much effort into it…

1. Go ahead…watch a few hours of TV on the couch. But, while you’re there, get in a few seated leg lifts and legs-up crunches (see the right sidebar for a ‘how-to’ for these exercises).

2. Whenever possible, walk, bike or roller blade to work instead of taking your car or public transportation.

3. Skip the coffee breaks while at work and energize with a quick stroll around the office building or grounds instead.

4. Take your dog for a walk instead of just letting him out the back door.

5. Pass the elevator doors in public buildings and dash for the stairs instead.

6. Practice good housekeeping. Believe it or not, mundane chores like vacuuming sweeps away calories, especially if you do it to music.

7. Park farther away than usual in parking lots so you’ll get in a few extra steps to the door.

8. Get down on your kid’s level. It’s a lot more fun participating in games than just watching them.

9. Lawn care is a great way to stay fit. Raking leaves, planting flowers or mowing the lawn burns extra calories.

10. Grab your spouse or a friend for an after dinner walk around the block.

11. Spice up your palate. Spicy foods help to raise your metabolic rate.

12. Reach for the cordless phone. That way, you can keep moving while chatting on the phone.

Are You Toxic?

There may be more than a few extra pounds weighing you down right now. In fact, unless you live in a (organic) bubble, environmental toxins have likely found their way into your skin and vital organs from air pollution, unfiltered tap water, alcohol, cosmetics, household cleaners, building materials and processed foods, to name just a few.

You probably knew this already, right? Well, here’s something you probably didn’t know: your toxin load is directly related to the amount of stubborn fat you’re carrying.

What the heck do environmental toxins have to do with body fat? It’s fairly simple to understand. The body is smart—it recognizes toxins and takes action to keep them as far away from vital organs as possible to avoid damage and malfunctioning. It does this by sending toxins to specialized cells to store them, cells known as adipose--or plain old fatty tissue. This, my friends, is what we call stubborn fat. It’s ‘stubborn’ in the sense that your body wants to keep these poisons exactly where they are, and avoids metabolizing them. This means that the fatty tissue holding these toxins hostage remains on your belly, hips and thighs.

Sounds bleak, doesn’t it? Hold on, though, because there is good news. When you detoxify your body, your body is willing to release these toxins, allowing you to get rid of that stubborn body fat along with it. Not only can you enjoy feeling and looking slimmer, but you’ll also benefit from increased energy and better digestion.

Take the Plunge to Purge

Aside from reducing your exposure to environmental toxins and vowing to let in more of the stuff that’s good for you, here’s a few tips to help you rid your body of toxic buildup.

Exercise regularly. Exercise improves blood and oxygen flow and encourages the elimination of toxins.

Eat smart. Avoid processed foods and opt for all-natural foods.

Treat yourself to a spa day. Your skin is the largest organ of the human body. It’s also the gateway in which toxins enter and escape. It’s not necessary to spend a lot of money on an expensive European sauna either. A steamy bath or shower in your own bathroom will do just fine.

Get enough sleep. In fact, try to hit the sack by10 p.m. each night. Why? It’s because your gallbladder, another organ of elimination, operates at its peak between 10 p.m. and 2 a.m. to clear the toxic clutter from your system.

Filter your water. Then drink a ‘plenty.

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Chicken and Coconut Curry

Ah…variety is the spice of life, is it not? This innovative dish lives up to this philosophy without falling short of being deliciously simple and nutritious. Better yet, you won’t have to sacrifice your time or your waistline.


Chicken and Coconut Curry

Ingredients:
1 teaspoon ground cinnamon
1 teaspoon curry powder
8 chicken thighs (skinless)
1 14oz can coconut milk
1/2 ounce lime juice
2 teaspoon ground cardamom
3 teaspoon chili pepper - seeds and flakes
1 tablespoon ginger root
2 tablespoon vegetable oil
1 1/2 teaspoon black pepper
1/2 teaspoon ground cloves

Directions:
Heat oil in a skillet over medium-high heat. Add spices and stir for a few minutes. Mix in ginger, add the chicken and the coconut milk.
Add just enough water to barely cover the chicken pieces and bring to a boil. Reduce heat immediately and simmer, uncovered, for 40 minutes, stirring occasionally.

Before serving, give it a generous sprinkling of black pepper and a squeeze of lime.

Serve with basmati or brown rice.

Copyright 2006-2009 Curb Your Cravings LLC. All Rights Reserved Worldwide

Get the Skinny on Food Labels

These days, unless an item is fresh off the vine or tree, just about everything you see in the supermarket comes with a ‘light’ or ‘something-free’ label attached to it. Some stores even dedicate a single isle or an entire section of the store to these products. But, what does it mean when a product’s label touts its contents as being fat or calorie-free? Does that mean it contains zero fat and calories?

Not quite. Here’s the low-down on how the US Food and Drug Administration (USFDA) defines certain terms that may be used on food labels:


Fat-Free
- The product has less than .5 grams of fat per serving.

Low-Fat
- The product has 3 grams of fat or less per serving.

Reduced or Less Fat
- The product has at least 25% less fat per serving than the regular version.

Light (or Lite)
- The product has fewer calories or half the fat of the regular version, and/or
- The sodium content of a low-calorie, low-fat food is 50 percent less than the non-light version, and/or
- The product contains light corn syrup instead of dark corn syrup

Calorie-Free
- The product has less than 5 calories per serving.

Low-Calorie
- The product has 40 calories or less per serving.

Reduced or Fewer Calories
- The product has at least 25& less calories per serving than the regular version.


There’s a little more to chew on when it comes to deciphering food labels. Keep in mind, for instance, that a product labeled low-fat can still be high in simple sugars. The opposite is true as well—a food labeled as being low in sugar can be high in saturated fat. So, aim for products that demonstrate a balance between fat, sugar, carbs and calories in favor over those that are high in one or another of these areas.

Lack of Sleep Leads to Snack Attacks

The results of a new study presented at the 22nd Annual Meeting of the Associated Professional Sleep Societies in Baltimore (June 7-12, 2008) provide some food for thought for those in the habit of staying up for the late-late show—sleep loss can lead to weight gain.

The study involved 11 men and women who volunteered to spend a total of four weeks being observed in a sleep lab while being provided with unrestricted amounts of snack foods that could be consumed at any time. For two of the four-week periods, the study subjects were only allowed to sleep a maximum of 5.5 hours. For the other two weeks, they were permitted to snooze for a full 8.5 hours. In comparison to an average of 866-snack calories consumed daily during the 8.5-hour sleep session, the shorter 5.5-hour sleep period session spurred snacking splurges averaging 1,087 calories per day.

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Are you moody? It could be what you had for lunch.

We all know that food has a direct impact on our health. Too much saturated fat and calories going down the hatch can expand our waistlines as well as increase our risk for heart disease and diabetes. But, how can food affect mood?

The answer to that question comes in three words: dopamine, norepinephrine, and serotonin. All of these brain chemicals (technically known as neurotransmitters) influence your emotional state. In fact, that’s why these agents are known as the ‘feel good’ hormones. In short, you can elevate your mood and increase your energy by feeding your brain the right stuff.

Forget the low-carb fad...at least to a point. A certain amount of carbohydrates are needed by the body in order to produce enough fuel for energy. Carbohydrates also increase serotonin production, which produces a calming effect. Of course, eating a pound of pasta in one sitting is likely to produce an upset stomach and a nap, so exercise moderation.

Eat protein to rev up your brain. Protein increases production of dopamine and norepinephrine, which create a state of alertness and increased concentration and reaction time. So, some lean chicken or tuna at lunch means you’ll be ready to dance circles around your coworkers in the afternoon instead of desperately clinging to a cup of coffee in hopes of staying awake the rest of the day.

Of course, the food and mood connection is only temporary. The real secret to a balanced mood is a balanced brain, not just for a few hours after a meal but all the time. And, let’s face it--it can sometimes be difficult to eat right when you’re on the run, whether you’re chasing the paper tiger in an office cubicle or trying to keep up with one or more future Einsteins at home. That’s when you can count on Mood Support.

Mood Support contains all-natural ingredients that have been clinically tested for safety and effectiveness and is specially formulated to promote a sense of well-being so you can stay relaxed and alert--all day. Try it today!

Diet Food Fakes...Can you spot 'em?

Believe it or not, designer diet food is big business—and it’s an industry full of deception and contradiction. The true bottom line is that many so-called diet foods can actually make you fat. So, it’s time to get the skinny on what foods you may think are good for your waistline, but really aren’t.

Juice

Fable: Fruit juice is a good source of vitamins, minerals and enzymes that may help trim your shape. A tall glass is a great way to load up on fruit servings.

Fact: Pure fruit juice is a prescription to gain weight. It may be loaded with nutrients and enzymes, but it’s also packed with glucose (sugar) and calories. In addition, remember that the word ‘natural’ is an advertising word with little regulatory definition. That means that the label may read ‘natural fruit juice’ but only contain 5% real juice. The rest of the juice is likely to be sugar-loaded fillers.

Turkey/Chicken Burgers and Hot Dogs

Fable: Burgers and hot dogs made from turkey or chicken are leaner alternatives to beef or pork.

Fact: These options are only leaner if they’re made from skinless poultry, which many aren’t. Also, be aware that many restaurants combine ground poultry with ground beef and do not actually serve beef-less burgers.

Salad Kits

Fable: Complete salad kits save time in the kitchen and calories too.

Fact: Salad kits may save time, but they often pack a mountain of calories in the dressing provided. In fact, some salad in a bag varieties may contain as much as 500 calories and more than 40 grams of fat! So, you’re better off dressing the salad with your own low or fat-free dressing instead of using the dressing in the kit.

Sugar-Free Cookies

Fable: Sugar-free cookies are low in fat and calories.

Fact: Sugar-free cookies can contain as much fat and calories as regular cookies. Incidentally, this applies to fat-free versions as well.

Cereal

Fable: Breakfast cereals labeled ‘whole grain’ are healthy and low in fat and calories.

Fact: This cereal may contain some whole grain, but that doesn’t mean it doesn’t contain 14 grams or more of sugar too. This applies to cereals labeled as ‘smart’ too. And, be particularly wary of those labeled as ‘crunchy’ or ‘honey nut,’ since this usually indicates that they are seriously sweetened. When in doubt about cereal, read the nutrition label on the back to get the real scoop.

Power Bars

Fable: Power bars provide quick energy in a low-fat and calorie treat.

Fact: These bars may be convenient and provide an energy boost, but they can also be loaded with refined sugars (i.e., high fructose corn sugar) and saturated fat. A quick glance at the ingredient list is needed. A good choice will list whole grain or protein as the first ingredient, usually from whey or soy. It should not contain more than 300 calories (as a meal replacement) or more than 1 gram of saturated fat.

Reduced Fat Peanut Butter

Fable: Reduced fat peanut butter is lower in calories.

Fact: This type of peanut butter may contain as many calories as the original. That’s because it’s been formulated to contain carbohydrate fillers in place of the fat that’s been removed.

Lite Beer

Fable: Lite and low-carb beers are lower in calories than regular beer.

Fact: Sorry to burst your bubble of yeast, but neither are lower in calories than regular beer. In fact, either may contain as much as 100 calories in each serving.

Low-Carb Pasta

Fable: Low-carb pasta has fewer calories than regular pasta.

Fact: Pasta labeled as low-carb has as many calories as the regular variety. In fact, this is true for many low-carb products, not just pasta. In the case of low-carb pretzels, there’s a real twist—they contain more calories than regular pretzels!

Give Your Food Cravings the Boot

Many people tend to think of their dietary habits as being controlled by certain food cravings. In reality, however, we actually pick and choose what to crave and then program our brain to repeatedly seek out the same experience as a coping mechanism to combat fatigue, stress, or plain old boredom. Usually, these cravings are driven by a need to be reassured by the familiar, in the same sense that a pair of well-worn slippers or an all-time favorite movie can ‘hit the spot.’ But, as you’re about to learn, we can reprogram our noodles to accept better choices.

Retrain your brain. The old adage that you are what you eat also means that you crave what you eat. Studies have shown that replacing your typical sugary or starchy comfort foods with healthy, low-fat foods will leave you whining for your old cravings less and pining for the new foods within five to fourteen days. For added insurance, that’s long enough for that giant bag of potato chips stashed in your pantry to go stale.

Time yourself and watch your cravings expire. When an urge for a piece of cake or candy bar strikes, just wait ten minutes. That’s how long the average craving lasts. To pass the time without unnecessary anguish, pick up the phone and call a friend, take a walk, or belt out a few bars of your favorite song.

Get moving. Regular exercise and eating right seem to go hand-in-hand. So, move your feet to rhythm, walk, jog, practice stretching exercises, yoga or Pilates to keep your mind in focus and your body in tune.

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There’s More Than Munch in a Celery Bunch

Celery might be a great side with chicken wings (skinless, of course), but a flavonoid recently identified in this snappy veggie might help to keep your brain from sprouting feathers and your memory from taking flight.

According to researchers at the University of Illinois, celery contains a flavonoid known as luteolin that exhibits powerful anti-inflammatory properties and may offer protection from neurodegenerative diseases such as Alzheimer’s and Creutzfeld-Jakob disease. By using mice-derived microglia (specialized cells that provide the first line of immune defense in the central nervous system) the researchers were able to observe this effect. When the microglia were exposed to bacteria in vitro, the inflammatory response decreased when luteolin was introduced.

In a follow-up experiment, the researchers added luteolin to the drinking water of mice for three weeks and then injected bacteria into the same subjects. Four hours later, blood tests revealed a decrease in proinflammatory mediators circulating in the blood. Even more promising is the fact that the researchers discovered decreased inflammation in the hippocampus, the region of the brain that regulates learning and memory.

Clearly, the idea that celery is devoid of any nutritional value can now be forgotten. In fact, that celery keeping crisp in your fridge might be better considered as food for thought—literally.