TAKE THE TRANS FAT QUIZ

By Valerie Watson

It seems like all anyone’s talking about nowadays is trans fats.

What are they?

What makes them so bad for you?

If you ignore them, will they go away?

As far as that last question goes, probably not, but here’s something you can do—test your trans fat IQ by answering “true” or “false” to the following statements.

True or False?

1. False: In the name “trans fats,” the “trans” is short for “transformational.” It’s short for “Trans-isomer fatty acids.” You might know them better as “partially hydrogenated oils.” Or “thick, gicky stuff that can clog your arteries six ways from Sunday.”
2. True: Trans fats raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels in the bloodstream. Trans fats’ relative ease of use, cheapness to produce, and long shelf life cause many companies to ignore the fact that feeding them to consumers increases the risk of heart attack and stroke, creating a pesky need for replacement consumers.
3. False: Trans fats can be saturated fats. Trans fats include monounsaturated fats and polyunsaturated fats, but not saturated fats. So if you’re trying to reduce the trans fats in your diet, don’t worry so much about the ribs, egg yolks, or butter, but make darn sure you say no to french fries, potato chips, and pie crust made with traditionally prepared shortening or other hydrogenated fats.
4. True: Twentieth-century developments like hydrogenation and refrigeration contributed to the increased prevalence and popularity of trans fats. Before the 20th century, humans’ dietary fats consisted mainly of butterfat, beef tallow, and lard—not a significant source of trans fat in the bunch. Still not the ideal diet if you were angling to be, say, a svelte 1920s flapper, but relatively speaking, not nearly as hazardous to one’s health as trans fats, which we learn later in 20th century.
5. False: Trans fats are an essential dietary fat. Unlike other fats that are necessary to the human diet, trans fats have no positive nutritional qualities, plus they increase the risk of coronary heart disease and other serious health conditions to boot. So like it or not, you have no medically sanctioned reason to keep eating that donut.

5 BEST FATS FOR WEIGHT LOSS

By Whitney Provost

You might think that to lose weight you need to cut the fat out of your meals. After all, fat is higher in calories than protein and carbs, and low-fat diets have been very popular since the Senate Nutrition Committee first recommended them in the late 1970s. But research shows that a moderate-fat diet (with about 35 percent of calories consumed coming from fat) will help you drop pounds permanently, feel full longer, and avoid bingeing. The trick is to eat the right kind of fat to increase satisfaction and boost weight loss. Here’s why it’s important to eat fat—and we offer five of the best fat sources to add to your diet.

How eating fat will help you lose fat

In 2008, researchers at Ben-Gurion University of the Negev in Israel found that people who followed low-fat diets lost less weight than people who followed low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds. Women did especially well on the moderate-fat diet, losing an average of 13 pounds during the study.

For weight loss, fat is important for several reasons:

• Fat helps your body control blood sugar and insulin spikes after eating carbohydrates. Better sugar metabolism means less fat storage.
• Fat slows down digestion and aids nutrient absorption. You’ll stay fuller longer and get more health benefits from the food you eat.
• Essential fatty acids (such as omega-3s) may boost your metabolic rate and increase fat burning.
• Fat tastes good. It also provides a “mouthfeel” that is satisfying, which can help you be happy with less food.

Eating more fat may also help you stick to your diet longer. In a study conducted by Brigham and Women’s Hospital in Boston, participants got either 20 percent of their calories from fat or 35 percent of their calories from fat. Both groups lost weight after 6 months. But after 18 months, only 20 percent of the people in the low-fat group were still following the diet, compared with 54 percent of the people in the moderate-fat group. Likewise, the subjects in the moderate-fat group maintained their weight loss, while the low-fat group participants gained most of the weight back.

If you reach for a box of low-fat or fat-free crackers or cookies when you want to lose weight, you may actually be sabotaging your diet. Manufacturers frequently replace fat with sugar in packaged food items to make them taste better. You think you’re making a good decision by eating fat-free products, but the excess sugar and refined flour can lead to fatigue, cravings, mood swings, and weight gain caused by the overproduction of insulin, the fat-storage hormone. As a snack, an apple and peanut butter or a salad with oil and vinegar dressing would be a better weight loss choice. The complex carbs and healthy fats will maintain your blood sugar levels, boost your energy, and keep you satisfied longer.

What kind of fat should you eat?

To get lean, you need to eat the right kind of fat. Avoid saturated and trans fats (which are found in red meat, full-fat dairy products, and many packaged foods), and instead choose monounsaturated and polyunsaturated fats. Here are some of the best sources of fat to help you reach your weight goal.

1. Fish. Fish such as salmon, albacore tuna, herring, mackerel, and sardines contain beneficial amounts of omega-3 fatty acids. Most experts agree that eating two servings of fatty fish per week is safe for people who are worried about mercury or other toxins. (Pregnant women should consult with their doctors about consuming fish.) If you don’t like fish, a quality supplement such as Core Omega-3™ will give you the benefits without the taste.
2. Olive oil. Heart-healthy oils such as olive, canola, and peanut are excellent sources of fat for dieters. They have also been shown to lower bad cholesterol and reduce the risk of heart disease. Use them sparingly when sautéing, or drizzle them over your favorite salad vegetables with a little vinegar and herbs to maximize the absorption of nutrients. Moderation is important: You really only need about a teaspoon of oil to get all its benefits. Using more will add significant calories.
3. Avocados. Eat a spinach and carrot salad with a little avocado, and you’ll not only get a dose of good fat, but you’ll also absorb more phytonutrients like lutein and beta-carotene. Scientists at Ohio State University in Columbus found that more antioxidants were absorbed when people ate a salad containing avocados than when they ate a salad without this tasty fruit. One-quarter of an avocado will add flavor with about 75 calories.
4. Nuts. Almonds, walnuts, pecans, and peanuts are powerhouses of good nutrition—full of antioxidants, minerals, and monounsaturated fat. The Nurses Health Study, where more than 86,000 nurses were followed for 14 years, found that those who ate nuts regularly (about an ounce per day) tended to weigh less than those who didn’t. The protein, fat, and fiber make nuts more filling, which helps dieters stay on track. There’s an added psychological bonus to eating nuts: Because they’re rich and satisfying, you probably won’t feel like you’re on a diet.
5. Flaxseeds. Packing a wallop of fat, protein, and fiber, flaxseeds are a delicious and healthful addition to any diet. You can grind them up and add them to oatmeal, yogurt, salads, or vegetables, or pretty much anywhere you want a nutty crunch. They’re a plant source of omega-3 fatty acids, making them a good choice for vegetarians or people who don’t like fish. Ground flaxseeds also have 3 grams of fiber per tablespoon that will help slow digestion and keep your blood sugar stable.

Making room for fat

Fat might be considered a health food, but that’s not a cue to overindulge. At 9 calories per gram, fat is a more concentrated energy source than protein and carbohydrates (each has 4 calories per gram). You need to be mindful of your overall caloric intake if you want to eat more fat and lose weight. But you’ll probably find it a bit easier to manage your calories when you feel full and satisfied after eating the right kinds of fat.

Have you seen the new Multiply site yet?

Have you seen the new Multiply site yet? You get a blog, photo page, calendar, and video page. I loved it as soon as I started using it!

9 POWERFUL APPETITE SUPPRESSANT FOODS

If you’re like most people, conquering your appetite is one of the biggest challenges you’ll face in your weight loss journey.

The secret is eating the RIGHT foods to help calm the cravings for the wrong ones.   Add these 9 easy-to-find, tasty foods to your meal plan, and rein in your appetite!

1. Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the “instant” variety, so it’s worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2. Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you’d get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3. Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you’re not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.   Chia nuts are also a good choice.
4. Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5. Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6. Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7. Beans. The fiber in beans increases CCK, a digestive hormone that’s a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8. Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder  to calm your appetite any time of the day.
9. Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.   Over-doing it on jalapeno peppers could have an adverse affect, however, and create inflammation.  Remember that a little goes a long way.

PRESS RELEASE: “Weight Loss Top 10: The TOP 10 Strategies You Must Know for Weight Loss Success”

ANITA STONE 
VIDEO FITNESS COACH  
 
http://www.videofitnesscoach.com

New for 2009!

WEIGHT LOSS TOP 10

The “Top 10” Absolutely Essential Strategies You Must Know for Successful Weight Loss

FT WORTH / NORTH RICHLAND HILLS, TEXAS - JULY, 15 2009 - Eat more often, burn more fat. Obviously, this comes with some rules. How many times have you gone on a diet which began by starving? Doesn’t work…nor do fad diets.  Most people make a huge mistake and cut so many calories out of their diet that they put their bodies into a starvation mode, which prevents permanent weight loss.  
 
Local fitness instructor, Certified Sports Nutrition Consultant and Author Anita Stone will be presenting “Weight Loss Top 10: The TOP 10 Absolutely Essential Strategies You Must Know for Permanent and Successful Weight Loss” Saturday, July 18, 2-4 p.m., at the North Richland Hills Recreation Center.  The seminar, new for 2009, outlines the 10 most important aspects of achieving permanent weight loss without starvation or fad diets. 

“You must know these ten strategies,” says Anita, “because diet failure is usually the result of not knowing how all of the strategies work together to formulate success.”

Anita’s “Makeover Story” was featured in the recently released book, “Wake Up Moments of Inspiration,” now available at Barnes and Noble.  The book is the latest to be published as part of the best-selling series, “Wake Up, Live the Life You Love.”  Similar to the popular “Chicken Soup for the Soul” books, Wake Up books are compilations of short stories written by authors from all walks of life.  Anita’s book is co-written by best-selling authors Brian Tracy and Dr. Wayne Dyer.

“At the age of 34, I realized I was so overweight that I had entered the ‘obese’ category, which is 30% or more overweight.  I was at risk for several obesity-related diseases, including Type 2 Diabetes, heart attack, and stroke. I had to draw the line in the sand and do something about it.” 
 
The weight loss presentation is free and open to the public.  Seating is limited to 50, so pre-registration is suggested.  Register online at www.VideoFitnessCoach.com or at the North Richland Hills Recreation Center front desk.  The address for the Recreation Center is 6720 NW Loop 820, and is located on the southeast corner of I-820 and Rufe Snow.

Future presentations will be held on Sept. 12, Oct. 3, and Nov. 7, 2009. 

# # #

BIO AND “BEFORE & AFTER PHOTOS” TO ACCOMPANY THIS STORY ARE AVAILABLE ONLINE AT:  http://www.VideoHealthCoach.com/anitastone.html

YOU CAN LOWER YOUR BLOOD SUGAR WITH DIET

TIPS FOR MUSCLE DEFINITION

Meal Frequency
■
To increase your metabolic rate, eat multiple, small meals spread throughout the entire day. Replace the three square meals a day routine with between five and seven meals. This will keep your body fueled and your energy levels high, and will keep your metabolism busy burning calories all day. You’ll also prevent yourself from overeating, since you never allow your body to become too hungry.
Protein
■
Protein is the essential macronutrient for building muscle. When you want to build a significant amount of lean muscle mass, you should eat a minimum of 1 g of protein per pound of body weight. Therefore, a 200-lb. man would need to eat 200 g of protein every day to ensure that he is adequately fueling his muscles for growth, repair and maintenance.
Macronutrient Split
■
Your nutritional plan should derive its caloric totals with a split of 40 to 45 percent protein, 30 to 35 percent carbs and 20 to 30 percent fat. Protein is of the main importance so it is put directly to use in building muscle. Carbohydrates are important to maintain your energy supply, and healthy fats such as omega-3 fatty acids taken from olive oil, fish and avocado will help to keep you full and satisfied while supporting overall body health.
Total Calories
■
You will need to be strict with the total amount of calories that you eat. To start your plan, you can keep your caloric intake the same as before on days you workout, since you will be burning off lots of calories. On days you rest, reduce your caloric intake by about 15 percent. For faster results, reduce your caloric intake every day by 10 or 20 percent. It’s important to make every meal nutritious when you want muscle definition. You have to limit total calories but also maintain a huge protein supply, which sometimes is a difficult line to walk.
Water and Beverages
■
Water is a crucial component of a muscle definition diet. You need to drink plenty of water every day to ensure that your body is properly hydrated. This will leave you with more energy and will help to distribute the nutrients you ingest to all areas of your body. It will also speed up your digestive and metabolic processes. Beverages such as sodas, fruit juices, coffee and alcohol should be left out of your plan as much as possible.

YOUR VIDEO FITNESS COACH,
ANITA STONE

NEXT LIVE TRAINING EVENT:
“WEIGHT LOSS TOP 10: The Top 10 Strategies You Must Know for Permanent and Successful Weight Loss”
Saturday, July 18th, 2-4 p.m.
Register here: http://www.videohealthcoach.com/register.html

Muscle Definition Diets by www.eHow.com

Les Mills Comedy (Do this to your friend on April Fool’s Day)

Here’s the latest in the Les Mills and Me You Tube videos — just a few seconds long — and very funny!

Visit my home page at http://www.videofitnesscoach.com!

Buy your favorites online at Amazon!

Did you know you can order your favorite diet and sports nutrition products online at Amazon? Don’t spend your time and gas going from store to store, looking for your favorites, when you can have them shipped right to your door! And Amazon offers free shipping on selected purchases.

Click on the arrow below to scroll through some of my favorites. If you don’t find what you are looking for, click on any product to go to AMAZON GROCERY, then type in the item you are searching for.

Don’t Start Something and Not Finish It

New Year’s Resolutions – did you make one this year? Have you stuck to it? For most people, the answers to those questions are, in order, “yes” and “no”. Just doing something at an arbitrary time defined by tradition is absolutely no way to govern your life. All it means is that you are choosing something, often at random, to complicate your life at a time when things may well be stressful enough already. The New Year may be a good point to decide on making a New You, but the truth is that unless you are ready, you will be more likely to set off with good intentions and then fail to keep to them.

Start your exercise plan knowing what you are looking to achieve, how you will achieve it and how much time it will take. Then, whatever the plan, stick to it. It will be difficult at times – that’s why you have had to build up to it. But regardless of how much you may feel one day that you cannot be bothered, if you carry on and do it those feelings will dissipate. It should be mentioned at this point that if you are injured or ill, “sticking to it” goes out the window. Your body will not go through the process as it needs to, you will do yourself more harm than good, and it will make the exercise pointless.

But is it is just a matter of being unmotivated, you need to power through and get on with it. Lack of motivation is what you are fighting against, so don’t let it win. You may be able to think of a hundred things you would rather be doing than training, but be aware that there will be a little voice in your head if you do them instead, and it will be saying “you should be training” – you won’t enjoy it as much as you would if you had gone through with the training first. That is just life’s way of guilt-tripping you into sticking at it – and if you do that, YOU will be the winner.

Keep Yourself Well Equipped Or Don’t Bother At All

We may have got by in the past with exercise regimes that amounted to running around a hard track as fast as we could in whatever shoes seemed to suit the track. But we also have a record number of people needing replacement joints in their bodies and not being fit to walk for the last few decades of their lives. There are no advantages to throwing yourself into an exercise regime without first thinking about what you will need in order to get it right. If this means spending a bit of money up front, think of how much it would cost to take early retirement and get a new hip. Then divide it by how much you are spending now. That number may scare you, so accept that good equipment is worth what you pay for it.

If you are going to be running, make sure that you have properly cushioned soles. These are the shock absorbers of the sneaker world. Just think about how hard and unmoving that surface is when you are running. It is your body that takes that impact, and the shoes are your buffer. Without proper cushioning the impact will run all the way up into your hip and jar it to a point where the wear and tear can become chronic. It really is not worth putting yourself in that position, whatever the short term benefits. The new sneakers may cost a few dollars more, but they will be worth what you pay.

The clothes that you wear are important too. Time was when we would just wear an old T-shirt and a pair of shorts. But the fact is that when you exert yourself, you will sweat. When you sweat into a t-shirt, it becomes heavy and soaked, and hugely uncomfortable. As stupid as this sounds, it will affect how you run, and your exercise regime will lose efficiency as a result. Again, it is worth the up front cost of buying a running vest in a fabric which draws sweat away from the body and allows it to evaporate on the surface – keeping your body temperature regulated and your performance constant.