Whole Grains are Doubly Beneficial

A diet rich in whole grains may help fight your belly bulge while lowering the risk of heart disease.

A new study shows people who followed a weight loss program incorporating whole-grain breads, cereals, and other foods lost more body fat from the abdominal area than those who ate only refined grains like white bread and rice.

In addition, those on the whole-grain diet experienced a 38% drop in C-reactive protein (CRP), an indicator of inflammation in the body linked to heart disease.

Researchers say the results suggest that incorporating whole grains into weight loss plans may help burn fat as well as reduce the risk of heart disease.

The results appear in the American Journal of Clinical Nutrition.

Whole Grains vs. Refined Grains

In the study, Heather I. Katcher of Pennsylvania State University and colleagues divided 50 obese adults with metabolic syndrome into two groups. Metabolic syndrome is a collection of risk factors that increase risk for heart disease and diabetes.

Both groups were instructed to cut calories for 12 weeks. But one group was told to eat only whole-grain products while the other group was asked not to eat any whole-grain foods.

By the end of the study, both groups had lost weight, an average of 8 pounds among the whole-grain group and 11 pounds in the refined-grain group.

Both groups experienced a decrease in body fat, but the whole-grain group lost significantly more body fat from the abdominal region than the refined-grain group. Excessive fat around the midsection is linked to an increased risk of heart disease.

The whole-grain group experienced other benefits. For example, CRP levels dropped by 38% among those who followed a whole-grain diet. No decrease was found among the refined-grain group.

Those in the whole-grain group also increased their intake of dietary fiber and magnesium.

Sources of Whole Grain

Looking for food that is a good source of whole grain? Here are some examples of whole grains:

Whole wheat
Whole oats/oatmeal
Whole-grain corn
Popcorn
Brown rice
Whole rye
Whole-grain barley
Wild rice
Buckwheat
Triticale
Bulgur (cracked wheat)
Millet
Quinoa
Sorghum

You can add whole grains at meals and snacks:

Snack on ready-to-eat, whole-grain cereals such as toasted oat cereal.
Add whole-grain flour or oatmeal when making cookies or other baked treats.
Try a whole-grain snack chip, such as baked tortilla chips.
Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.
Whole Grains on Food Labels

When trying to select foods with whole grains, choose foods that name one of the following whole-grain ingredients first on the label's ingredient list:

Brown rice
Bulgur
Oatmeal
Whole-grain corn
Whole oats
Whole rye
Whole wheat
Wild rice

Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.

Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain. Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber. The "%DV" for fiber is a good clue to the amount of whole grain in the product.


SOURCE:

Katcher, H. American Journal of Clinical Nutrition, January 2008; vol 87: pp 79-90.

Kathleen Zelman, MPH, RD, WebMD director of nutrition.

Diet Foods and Drinks That Will Make You Fat

by Susan Burke eDiets.com Chief Nutritionist

Can diet foods make you fat? I realize that this sounds like a contradiction, but the diet industry is like that. You need to come armed with some savvy when it comes to weeding out the hype.

Just look at what happened in the 1980s, when “fat-free” was a fad. “Fat-free” appeared on all types of foods, and consumers (not surprisingly) assumed that fat-free meant calorie-free. Au contraire! For example, fat-free cookies have just as many calories as the original, maybe even more.

Some health experts link the “fat-free” craze to the explosion of obesity in the U.S., and certainly consumers are confused about what’s best -- fat-free, carb-free, high protein, etc.

Bottom line: You need to read the top line on the nutrition facts panel. Calories do count. Read the number of servings in the package or container, and then read calories per serving. When you know what you’re eating, it all adds up.

The Skinny on “Diet Foods”

All foods can fit into a healthy diet in the correct portion size. Even healthy foods can be “fattening” if you eat too much of them. Here’s the skinny on some “diet” foods you’d think would help you with your diet.

Juice:
You’ve seen the ads: “100% pure juice with live enzymes and packed with vitamins and minerals.” Labeled with claims for weight loss, increased energy and better immunity ”, let the buyer beware! To balance the scale in your favor, consider this:
People suffering a low blood glucose reaction are given juice because the fruit sugar (fructose) is quickly absorbed into the bloodstream. Juice is not a “diet food” unless you’re on a weight gain diet. It’s one of the quickest ways of getting extra calories that I know.
Juice is extracted from the whole fruit; the beneficial fiber is left behind. Regardless of how “pure” the juice, it contains no inherent properties that will make you healthier or make you lose weight. Peel and eat an orange instead. See below for a tip about juice.

Enhanced waters:
Diet myths abound, displayed on labels of enhanced waters and sports drinks. Drink this for “energy, balance, performance.” I want to paste “Buyer Beware!” signs on the labels.
These waters and flavored teas are certainly fortified... with caffeine and sugar, plus high fructose corn syrup. Before reading the front label and advertising hype, read the ingredient list.
If you’re working out strenuously for more than an hour at a time, then a sports drink is OK, but choose one with less than 8 grams of sugar per serving, or if you prefer, buy an artificially sweetened beverage.
Otherwise, drink water before, during and after exercising. Adding just a quarter-cup of 100% orange or grapefruit juice and a dash of salt to a quart of water makes the perfect sports drink.

Turkey burgers:
When dining out, have you ordered a turkey burger while your friends are all having steak? You may think you’re eating “diet food," but you may be better off with that sirloin.
Turkey breast is an ultra-lean protein, but most restaurants don’t serve ground turkey breast; rather, they serve ground turkey in their burgers, which likely contains the more fatty dark meat and even skin.
Restaurant turkey burgers are also enhanced with mayonnaise and even cheese. If you can’t be certain the turkey burger is made from skinless turkey breast, order a grilled chicken breast sandwich or grilled fish sandwich, sans mayo and cheese.

Breakfast cereals:
Eating breakfast is one of the lifestyle habits that predict weight loss and maintaining that desired weight. I love my cereal in the morning, but exploring the cereal aisle can be a confusing experience, especially for dieters. Don't read the front of the package to get the scoop on cereals. Read the back first, namely the ingredient list and the nutrition facts panel.
Cereals labeled “smart” or “whole grain” or “fruit” are not necessarily smart for your waistline or your health. Often they contain a bit of whole grain, but there is no limit on the other ingredients, including sugar. Here’s a tip: The first ingredient should be whole grain: whole wheat, whole oats, rye or other.
Read the nutrition facts panel and note the serving size. The standard serving size is 3/4 to 1 cup, and you make your decision from there. If one serving contains more than 4 to 8 grams of sugar (1 to 2 teaspoons), then move on. Kashi GoLean, Shredded Wheat, All Bran cereals, Fiber One, unsweetened muesli and granola (fat-free) are good choices. Watch out for “code words” that mean sugar and fat have been added.
Cereals that are labeled “Crunchy,” “Frosted,” “Honey” or “Honey Nut” may have more sugar added. Add your own sugar; don’t let the manufacturer add it for you. For example, a 1-cup serving of Cheerios with a half-cup of nonfat milk has 150 calories. A 3/4-cup serving of Cinnamon Toast Crunch has 170 calories…a smaller serving for more calories. Not a bargain.

Fat-free cookies:
Fat-free doesn’t mean calorie-free. It doesn’t even mean reduced calorie, and fat-free products contain other ingredients, usually sugar, to make up for the texture and flavor lost when the fat is removed. Most fat-free cookies contain as many calories as the original cookie, which doesn’t make them a “diet food.”
Read the label. If you want a cookie, have one. That’s ONE cookie … occasionally. Otherwise, a great “diet” treat is sugar-free, fat-free chocolate or vanilla pudding, which you can count as a serving of dairy.

Diet bread:
Diet breads, diet crackers or other bread products may be the same product, only portioned differently. Bread labeled “25% fewer calories” than the regular version may merely be sliced 25% thinner. Read the label and compare the weight of the serving. “Lite” bread usually refers to the color and does not indicate its fiber content.
Sometimes breads are colored with caramel, molasses or brown sugar. Choose bread made from 100% whole-wheat flour with a minimum of 4 grams of fiber per serving.

Olive oil:
Olive oil has a better nutritional profile than butter and especially margarine, due to the low ratio of saturated fat and because it contains no trans fats. However, olive oil, although a healthy fat, is fat. All fat -- oil, butter, margarine, lard --contains approximately 9 calories per gram, or about 45 calories in one teaspoon. Include olive oil as a part of a healthy diet, but don’t eat more than you need.

Protein bars:
Protein bars, breakfast bars and cereal bars are all convenient, but if you’re trying to lose weight, choose carefully. Most contain too much sugar and hydrogenated fat to be called healthy and more resemble candy bars than breakfast.
I prefer quick and portable breakfasts and snacks of real food, such as stirring a cup of unsweetened cereal into a cup of yogurt, a half-sandwich on whole-grain bread with turkey breast, or a portioned serving of nuts and raisins.
If you’re pressed for time or need something that won’t spoil, read the label and make an educated choice. The first ingredient should either be a whole grain or a protein source (whey or soy protein).
Ignore bars with refined sugar as one of the top listed ingredients (sucrose, corn syrup, high fructose corn syrup, or any other “syrup”).
If you see hydrogenated fat in the ingredients and more than 1 gram of saturated fat in the nutrition facts panel, forget it. A good meal replacement bar contains about 300 calories, with approximately 25% from protein (approximately 19 grams of protein), nearly zero grams of saturated fat and less than 10 grams of total fat. The higher the fiber, the better -- that means it contains whole grain. Aim for a minimum of 4 grams per serving.

Low-Carb beer: If you think that low-carb beer is a “diet food,” think again. Neither low-carb nor “lite” beers are low in calories. The USDA defines low calorie as a food that has no more than 40 calories per serving. Low-carb and “lite” beers have about 90-100 calories per serving.
A low-carb beer is relatively low in carbohydrates, but calories count. Drink one beer with two water chasers.
The U.S. Food and Drug Administration allows the following definitions on food labels:
FAT-FREE -- The product has less than .5 grams of fat per serving.
LOW-FAT -- The product has 3 grams or less of fat per serving.
REDUCED or LESS FAT -- The product has at least 25% less fat per serving than the full-fat version.
LITE or LIGHT --
• The product has fewer calories or half the fat of the non-light version.
• The sodium content of a low-calorie, low-fat food is 50 percent less than the non-light version.
• A food is clearer in color (like light 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 percent fewer calories per serving than the non-reduced version…Interesting..hey what?


DRINKS THAT MAKE YOU FAT – OR NOT
New Beverage Guidelines Reject Sugary Drinks, Offer Healthy Choices
By Daniel DeNoon
WebMD Medical News Reviewed By Louise Chang, MD
on Friday, March 10, 2006

Avoid drinking calories, new beverage guidelines stress.
Why beverage guidelines? Americans consume far too many calories. And at least a fifth of these calories come from things we drink. The worst offenders: sugar-sweetened soft drinks, sports drinks, fruit drinks, and sugary tea and coffee drinks.
Now a blue-ribbon panel of six leading U.S. nutrition experts has come up with guidelines for healthy drinking. The panel's chairman is Barry M. Popkin, PhD, professor of nutrition, head of nutrition epidemiology, and director of the Interdisciplinary Center for Obesity at the University of North Carolina at Chapel Hill.
"Everybody -- parents, adults, and teenagers -- has to realize what they drink is adding to their weight," Popkin tells WebMD. "We want people to think about their entire portfolio of beverages and change that to make for a much healthier America."

Complex Guidelines
The new guidelines are complicated. Too complicated, says Madelyn Fernstrom, PhD, CNS, founder and director of the weight management center at the University of Pittsburgh Medical Center. Her formula is much simpler indeed.
"When it comes to calories, think before you drink anything," Fernstrom tells WebMD. She was not a member of the beverage guideline panel.
Popkin agrees the new guidelines are complex. But he argues that they're no more complex than the choices that confront us.
"We are being faced with a billion beverages," he says. "Every year, the food industry adds 1,000 new beverage choices."

Water, Water Everywhere
The panel notes that there's no need to get nutrition from beverages if we eat a balanced diet. That means all we really need to drink is water, Popkin and Fernstrom say.
Few of us, however, would be happy with water as our only beverage. Moreover, moderate amounts of other beverages -- tea and alcoholic drinks, for example -- appear to have health benefits.
But there's a problem. When we eat too many calories, we feel stuffed and sated. When we drink too many calories, Popkin says, we don't feel as satisfied. If our bellies won't tell us when to stop, we have to use our brains.
That's where the guidelines come in. They offer recommendations for how to use every conceivable kind of beverage in a healthy way. These guidelines are for adults and adolescents. Young children, obviously, should not drink some of these beverages -- and need a lot more milk.

Healthy Beverage Options
So what should we drink?
• Water. It quenches thirst and still has zero calories. Even with water, however, too much is -- well, too much. "Drinking for thirst is sufficient," Fernstrom says.
• Unsweetened tea and coffee. These beverages contain caffeine. A little caffeine is good for you, Popkin says. But don't consume more than 400 milligrams per day (8 ounces of brewed coffee has 132 milligrams of caffeine; 8 ounces of tea has about 40 milligrams).
• Skim or low-fat milk or soy beverages, up to 16 ounces a day.
• Artificially sweetened beverages, up to 32 ounces a day. If you choose coffee, tea or soda, watch the caffeine. Popkin says there's no proof that artificial sweeteners are bad for you -- but because the data are slim, the panel was "uneasy" about recommending them.

What drinks can we enjoy in strict moderation?•
Alcoholic beverages (adults only). Moderation is the key word here. The guidelines advise no more than one drink per day for women, two for men. A drink is one 12-ounce beer, one 5-ounce glass of wine, or one 1.5-ounce drink of distilled spirits. And remember, alcoholic drinks are high-calorie drinks.
• Fruit juice. Fruit juice has nothing in it you can't get from whole fruit -- and it has a lot more calories. But if you aren't getting enough whole fruit in your diet, one 4-ounce glass of juice per day is OK.
What drinks should we avoid? The guidelines say we should cut back on these things by at least 75%:
• Whole milk. It's a huge source of saturated fat -- and who needs that?
• Sweetened soft drinks, sweetened sports drinks, and fruit drinks. If you have to have one, limit yourself to an 8-ounce glass.
• Sugar-sweetened tea and coffee drinks.
Fernstrom worries that the guidelines will confuse consumers. She says it may be better simply to stress the fact that many beverages contain calories.
"If you are trying to lose weight, you must be mindful of all the calories you consume, particularly those in beverages -- they all count," she says. "The positive message from the guidelines is you don't have to limit your noncalorie liquids to water. Tea, diet beverages, noncalorie sports drinks, flavored waters -- all are equivalent. That is the way to save calories. There are a lot of options."
Popkin and colleagues were funded by Unilever, which makes Lipton Teas. Popkin says the company had no input on the guidelines and saw them only in their final form. Lipton is using the guidelines to promote its products, but Popkin says this choice was made by the company and not by the panel.
The guidelines appear in the March 1 issue of the American Journal of Clinical Nutrition.

8 Surefire Fat-Burning Tips

Raphael Calzadilla, B.A., CPT, ACE
eDiets Chief Fitness Pro

Sometimes certain moments in our lives leave an unforgettable impression. About 5 years ago, I was up late on a weekend night and watching TV. An infomercial was promoting an exercise machine that could help you achieve your weight-loss goals in 6 minutes a day. Six minutes a day -- yeah, right! That infomercial got me thinking about how many people buy into fat loss myths. On the part of the consumer, this has to do with a lack of knowledge and hope for the magical workout and the magical diet. Neither of which exist.

If you ever see a quick fix promise, always go back to the fundamentals. Fundamentals will never let you down, and they will never lie to you or mislead you.

There are eight points to consider when attempting to burn body fat.

1. Control Blood Sugar -- Your goal should be to control blood sugar. Controlling blood sugar levels helps to shed fat. This is accomplished by taking in some protein, carbohydrates and good fats spread evenly through the day every two to three hours and by not over eating.


A sample meal schedule might look something like this:


6:30 Breakfast
9:30 Snack
12:30 Lunch
3:30 Snack

6:00 Dinner
9:00 Small Snack


This method will have a profound impact on fat loss. However, don't forget that calories must still be slightly below maintenance.

2. Calories Count -- Your goal is to eat as much as possible while still losing fat. For example, if I can get you to lose 1 to 2 pounds of fat per week on 1,400 calories per day, I'm on track. If I try to accelerate the process and lower your calories to 1,200, I sabotage your efforts. Anything more than a 2-pound loss per week will strip muscle tissue and give one a soft look.

A good example is the person who goes on a crash diet and ends up thin but still soft and flabby when they get to their goal weight. This takes place because they lost not only fat, but also valuable muscle. They lowered calories too much, lost at too fast of a rate and did not try to eat the optimal amount of calories for fat loss.

3. Eat Breakfast -- A balanced breakfast comprised of carbohydrates, protein and a little fat is a critical start to the day. The point of consuming breakfast is that it breaks the fast from an overnight sleep. In addition, breakfast will rev the metabolism for the rest of the day. This is your first opportunity of the day to get blood sugar back to a balanced state after the all night fast and is critical for sustaining fat loss.

4. Ratios count! A calorie is not a calorie -- Do you know those people who tell you to simply lower your calories to lose fat? The people who never mention protein, carbohydrates or fats? They're wrong.

Protein, carb and fat ratios are important. The correct ratios (which can vary depending on an individual's response to food) help to stabilize blood sugar levels, which helps to increase energy and fat loss. Generally, 40 percent to 50 percent of carbohydrates, 25 percent to 30 percent protein and 20 percent to 30 percent of healthy fats is the best starting place.

Carbs are necessary for energy and not the enemy everyone makes them out to be. The key is how much you consume. Protein is also critical to build and retain muscle tissue, which in turn helps to burn more fat.

Finally, good dietary fats are extremely important. They help to balance hormonal levels, increase strength and create satiety (fullness). If you're looking for a plan that takes this into account I recommend eDiets GI plan (Glycemic Impact Diet).

5. Weight Training -- To affect muscle versus fat ratios you have to train with weights or perform some type of resistance training. An intense weight workout lasting no more than 60 minutes is the most efficient route to go. You don't have to workout with a bodybuilding routine, but you do need to work the entire body approximately three alternate days per week.

6. Cardio -- Cardio should be approached as a tool to lose fat. It should not be used as a never ending event in the hope that all body fat will magically burn off. Excessive cardio is counter productive and will burn not only fat, but also valuable muscle tissue.

If fat loss is not taking place, increase the intensity of your session, not the time. The key is to perform all that is necessary -- and no more than that. This is accomplished by incorporating interval cardio training (integrating slower levels of intensity for several minutes with very high levels for several minutes). Intervals are great for boosting the metabolism and creating more of a post caloric burn (calories burned 24 hours after the workout.

7. Water Intake -- From the standpoint of water intake and fat loss, you want to be in a position where the liver is converting stored fat to energy. The liver has other functions, but this is one of its main jobs. Unfortunately, another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly (more than most people realize).

If the kidneys are water-deprived, the liver has to do the work of the kidneys along with its own (lowering its total productivity in the process). The liver then can't metabolize fat as quickly or efficiently. If you allow this to happen, you're setting yourself up to store fat because you've made the liver less efficient at turning stored body fat to energy.

Usually if you multiply .55 times your weight, that should be enough in ounces of water to suffice. Water is the underrated fat-loss tool.

8. Discipline -- This is the seldom used word in the fitness industry. As I mentioned earlier, you'll read a lot about the new magic workout, the new magic diet, the machine that's sure to burn fat off your butt, etc. It's all a bunch of nonsense.

It's about doing the right thing and the hard thing at times. One day of discipline leading to another day of discipline. You build your body and your mind simultaneously. Without this, every point I've made above is fruitless. The good thing is anyone can do it -- if they choose to.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Surge In Gout Blamed On Sweet Drinks

Men who drink two or more sugary soft drinks a day have an 85 percent higher risk of gout than those who drink less than one a month, according to U.S. and Canadian researchers.

Gout has been increasing steadily in the UK in recent years, and the researchers believe it is linked to a rise in soft drink consumption over the same period.

During the 12-year study, 46,000 men aged 40 and over were asked questions about their diet.

The risk of developing gout significantly increased among men who drank five to six servings of sugary soft drinks a week. Fruit juice and fructose-rich fruits such as oranges and apples also increased the risk.

Gout causes painful, swollen joints, usually in your lower limbs, caused when uric acid crystallizes out of your blood into your joints.

Fructose is known to inhibit the excretion of uric acid, which may help to explain the study’s findings.

Sources:
BBC News February 1, 2008
British Medical Journal February 9 2008;336:285-286

Courtesy: Dr. Mercola.com

HAPPY BIRTHDAY TO MOI!

I wanted to greet you and share a bit of "my" day with you, my dear friends and readers...

...A bit of trivia perhaps, as I decided to make this a fairly lazy day of pampering myself with mundaine stuff such as watching a couple of good old films on TV: "G.I. JANE" with Demi Moore and "TWISTER" with Helen Hunt...

...And playing House Chef Gourmet. Prepared, from scratch, a delectable Chicken vegetables rice soup. Kept the chicken skin on for added, natural "real" chicken flavor (you must know by now that I do not adhere to the neuroticisms of the "nutrition experts" whose scare tactics make the public consider the delicious latter unhealthy, fattening, verboten arsenic)...

...Also treated myself by including a pound of gizzards, whose texture I love, when cooked properly to avoid their turning into chunks of shoeleather...

...Then went all the way. Using an old European/Jewish formula, made matza balls...

Two small bowls of this magic concuction, and glasses of rose wine completed this home cooking appreciation event.

A special thank those of you who knew of, and remembered my Birthday by sending me cards and E-cards!

Again: I am grateful for being alive, healthy, happily working on important projects that promise to help a myriad individuals around the globe, anf for my good friends. I take the liberty to include you in this select group.

Will be back soon with more pragmatic posts. Stay well!

Jacques

One of the Most Ridiculous Studies on Weight Loss Ever Published

A truly ludicrous study purports to show that a weight-loss surgery called adjustable gastric banding works better than conventional medical treatment for Type 2 diabetes in the obese.

Type 2 diabetes is usually brought on by obesity, and patients can often rid themselves of the disease entirely by losing about 10 percent of their body weight.

Adjustable gastric banding consists of looping a band around the top of the stomach to cinch it into a small pouch. 25 to 30 percent of the more than 200,000 weight-loss operations performed in the United States last year used gastric banding.

Of course, weight-loss surgeries can result in black-outs, malnutrition, infection, bowel and gallbladder problems, and an increased risk of death, but these facts are largely missing from reporting on the study.

The study’s lead author, Dr. John Dixon, says he believes that, “[D]iabetes surgery will become common within the next few years.” The reasons for his position might become a little clearer when you realize that Dr. Dixon has received research grants and speakers’ fees from Allergan Health, the company that makes the gastric bands. The company also paid for the study in question.

Sources:
New York Times January 23, 2008
Journal of the American Medical Association January 23, 2008; 299(3):316-23

Courtesy: Dr. Mercola.com

Appetite For Seduction

By Sacha Cohen, February 2006


From chocolate to chilies, these eight (bolded) aphrodisiacs will keep you healthy in the bedroom and beyond, as will the following "delights": ...


Baked Garlic for Two
Basic Basil Pesto
Belgian Endive Salad with Apples, Toasted Walnuts, and Fig Vinaigrette
Black Mission Fig Tart with Walnut Cream
Chiles Rellenos Gratin
Easy Oyster Stew
Grilled Tuna Steaks with Pineapple-Chili Sauce
Honey Oatmeal with Spiced Pears and Pecans
Honey Walnuts
Mixed Winter Squash Soup with Honey and Sage
Perfectly Simple Dark Chocolate Tart
More Recipes in Our Recipe Guide

From: Eating Well Channel (AARP.org)

Food has often played a significant role on the sexual stage. Whether as the star (the famous kitchen scene from 9½ Weeks) or as a bit player (Godiva on Valentine’s Day), it’s not much of a leap from kitchen to bedroom.

Imagine the pure tactile sensuality of rich dark chocolate, the dangerous heat of a chili pepper, and the ripe lusciousness of a fig. What could be more enticing? "The most powerful aphrodisiac is the brain, and when you tell a sexy story, usually the insinuation speaks as loud as the ingredient. All aphrodisiacs boast a racy story to support their authenticity," says Diane Brown, author of The Seduction Cookbook.

Montezuma, for example, supposedly drank 50 cups of chocolate beverage a day, hoping to strengthen his prowess in the bedroom. Hippocrates recommended honey to help one's libido. And legend has it that Casanova, the ultimate playboy, ate dozens of oysters a day to keep the ladies satisfied.

"Whether it is the Greeks, Romans, Chinese, or Aztecs, the belief is the same: food is about a whole mind-body connection," says Marlo Mittler, M.S., R.D., a nutritional consultant at Fairway Market in New York City. "With a little meal planning, a touch of culinary skill, and an understanding of how foods act as aphrodisiacs, your love life may get just the lift you are looking for."

While the list of amorous foods is long (albeit scientifically unsubstantiated), a few in particular have notable health benefits. Oysters and pine nuts, for example, are high in zinc, a mineral used in the production of testosterone, while chili peppers trigger endorphins, giving you a natural high. And let's not forget about the substantial antioxidants in garlic and honey. So even if they can't replace that little blue pill (or the sex drive of an 18-year-old), they're worth adding to your healthy eating repertoire.

Chocolate

No list of aphrodisiacs would be complete without this Valentine's Day staple. With a heady combination of caffeine (to keep you up all night) and a stimulant called phenylethylamine, the "love chemical," it's no wonder that chocolate is romance's MVP. And here's good news for chocoholics everywhere: the American Dietetic Association says the antioxidants in chocolate may prevent cholesterol from building up on artery walls (a risk factor for heart attack and stroke), while its flavonoids fight disease. Keep in mind that darker chocolate has more of these compounds.

Chili Peppers

Ready to heat things up? Try adding chili peppers to your seduction menu. The effects of the chemical capsaicin in these sassy vegetables mimic sexual arousal—sweating, increased heart rate, and flushing—and may cause you to mistakenly attribute the reaction to feelings of passion for your partner. The good news? Capsaicin helps fight inflammation, clears congestion, and may even help you lose weight.

Figs

Since Adam and Eve first adorned themselves with fig leaves, figs have been inextricably tied to fertility and reproduction. "Figs may have become known as an aphrodisiac because of their suggestive shape, but have a heady sweetness and creamy consistency perfect for amorous dining," says Brown. Figs are an excellent source of potassium, the mineral that controls blood pressure, and are full of fiber and calcium.

Garlic

Ezra, the Jewish priest and scribe from the fifth century B.C., commanded the Jews to eat garlic on the Sabbath eve to activate sexual drive. Clearly, he was on to something. While you may want to keep the Altoids mints handy, if both you and your beloved partake of this pungent herb, you'll not only ward off vampires and keep the fires stoked, you'll also profit from its long list of health benefits. The powerful antioxidants in garlic purportedly help lower cholesterol, fight colds, improve blood circulation (boosting sexual performance), and may even help reduce the risk of certain cancers.

Honey

One of the oldest sweeteners known to man, honey has long been touted as a cure for sterility and impotence. While these claims are questionable, honey's fructose content aids stamina and provides a slow and steady release of energy, explains Dr. Barry Swanson, a food historian with the Institute of Food Technologists. Hindu tradition calls for grooms to have honey on their wedding day, and "sweet liquid gold" is tied to love in everything from the Bible to the Kama Sutra. Honey contains vitamin B6, riboflavin, and pantothenic acid, as well as minerals like calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. It also contains several compounds that function as antioxidants. Oh, and did we mention that it also has antimicrobial and antibacterial properties? Now that's a superfood.

Oysters

Since the days of Aphrodite, oysters have been associated with all things sensual. Lovers the world over have turned to the salty bivalve for its purported lust-inducing qualities. While oysters are high in zinc, which contributes to the production of testosterone, its main attribute is its ability to stimulate not the body but the imagination. Just be sure to double-check the freshness and quality of these slippery seducers from the sea before you and your lover indulge.

Pine Nuts

As far back as medieval times, pine nuts have been used to stimulate the libido because they are rich in zinc, a key mineral for maintaining male potency. "Pine nuts first got their aphrodisiac reputation from the effort required to get them. They're nestled in the cones of the pine tree, and the best were said to come from the Himalayas," says Martha Hopkins, author of InterCourses: An Aphrodisiac Cookbook. Like most nuts, they also offer protective cardiovascular benefits and are especially good sources of thiamin, iron, magnesium, and manganese, explains Mittler. Zinc also helps the immune system and promotes wound healing.

Walnuts

Ancient Romans threw walnuts instead of rice at weddings because they associated walnuts with fertility. Nowadays, you're better off snacking on them. "Walnuts are among one of the healthiest things you could eat," says Mittler. The omega-3 fatty acids in walnuts are helpful in protecting the body from cardiovascular disease by preventing erratic rhythms in the heart, making the blood less likely to clot inside the arteries, and improving the ratio of good to bad cholesterol, she adds. In fact, research suggests that 1.5 ounces of walnuts per day as part of a diet low in saturated fats and cholesterol may reduce the risk of heart disease.
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JACQUES' NOTE: The above alimentary pornographic recipes (LOL) come (no pun intended) from today's AARP Magazine, of all places---proving once more that Love, Romance, Sexual Drive and Activities come (there it goes raising its head again!) :o)...from the Brain and Mind - thus, are ageless, unless or until one Thinks or Decides to "give up on it"!

And what better time than at the start of the weekend to share these goodies with you? So, Make It A Memorably Great Weekend, my good Friends!

Jacques

Tips for Talking to Your (Psycho/Hypno)Therapist

by Steven Frankel, M.D.
February 1, 2008


People who go into psychotherapy frequently report good experiences where the patient feels understood and well-supported by the therapist, who uses his or her therapeutic skills to facilitate a discovery and healing process.

But what if your therapy frustrates you? What if your therapist is off base and you don’t seem to be making progress? What happens if you can’t communicate with your therapist?

Here are several tips for getting more out of your therapy by learning how to really communicate with your therapist.

Take ownership of your therapy

It’s tempting to believe your therapist has all the answers, and it may seem easiest to let the therapist make all decisions about treatment. You might even feel afraid of asking questions or discussing concerns about your therapy.

Remember that therapists are human beings and have the same flaws as the rest of us. Therapy is a subjective process, and the therapist can only give his or her own subjectively colored opinion, which has been shaped by his training and life experiences. That viewpoint may not always be the right one for you.

As the “consumer” in the therapy partnership, it’s your responsibility to look after your best interests and to be an active participant in your therapy. If something isn’t working, it’s up to you to talk about it with your therapist. The message is clear: Take your therapist off the pedestal and take ownership of your therapy.

Plan out what to say in advance

As an active partner in your own therapy, you may need to express concerns, ask questions, or even give your therapist negative feedback about how you believe the therapy is going. Confronting your therapist with your concerns may be difficult, but it can be made easier if you plan out what you want to say.

Before talking to your therapist, take a few minutes to organize your thoughts.

Write down your concerns, the specific changes you want to request, and any questions you want to ask. Next, review what you’ve written with an eye for how you are planning to express yourself. If your tone or words are accusatory, it may be difficult to have a productive conversation with the therapist.

A useful way to phrase your statements is with “I” language, such as “I feel confused” or “I see things this way.” You will want to make it clear that you are not necessarily putting the therapist in the wrong; you are simply talking about how therapy is working or not working, from your perspective. “I” language feels much less confrontational than outright criticism, and keeps the door open for discussion and negotiation without the other person becoming defensive.

For example, you might say, “I feel like my therapy isn’t going very well and I’m not sure we’re on the same page; can we talk about that today?” This is more likely to set a positive tone than, “This just isn’t working because you don’t understand me!”

Keep your wits about you

After you’ve planned out what you want to say, it’s time to have the conversation with your therapist. You should try to remain as calm as possible. You will, of course, have strong emotions, but letting your emotions take over will prevent you from having a constructive discussion.

Keep in mind that you and your therapist are on the same team. More than anything else, you both want to work to help you achieve your personal goals. Unless something is very wrong, your therapist is not likely to be “against you.”

Enlist a third party to consult with you and your therapist

If the therapist stands firm in his recommendations for your therapy, and you still do not agree, what can you do? Your first reaction might be to find a new therapist. While this could be the right decision, there is another option you may want to try first: getting another opinion. You and your therapist could decide to invite another therapist to join you as a consultant.

The consultant in this situation works collaboratively with you and your therapist to provide a fresh perspective, allowing you to move beyond your communication impasse to a direction you can both endorse. Once his job is completed, the consultant removes himself and the therapy pair goes back to “business as usual”.

You and your therapist have already invested your time and energy into the process and you are both committed to the same goal: helping you achieve your objectives for emotional growth and healing. If and when a difference of opinion does occur, rather than giving up and walking away, it is usually well worth the effort to try a collaborative solution first.

Good therapists usually welcome a patient’s active involvement in his or her therapy. Seasoned therapists are aware of the extent to which their observations reflect opinion rather than fact. Therefore, they tend to be delighted by the possibility of finding creative solutions to therapy impasses, generated together with the patient.

If, as a patient, you don’t find yourself encountering this kind of openness, and your attempts to encourage your therapist to take you seriously fall on deaf ears, then it may be time to find a new therapist who can better support you in your goals.

Steven Frankel M.D., a Distinguished Fellow of the American Psychiatric Association, is a graduate of Yale University Medical School. He is certified by the American Board of Psychiatry and Neurology in both general and child psychiatry as well as by the American Psychoanalytic Association. He is an Associate Clinical Professor at the University of California Medical School. He is the founder and director of The Center for Collaborative Psychology and Psychiatry in Kentfield, CA. His ideas are developed in his many professional papers and three books, Intricate Engagements, Hidden Faults, and his latest work: Making Psychotherapy Work: Collaborating Effectively with Your Patient

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Courtesy: PsychCentral

JACQUES' NOTE: The above (excellent) guidelines are being contributed to you, not to imply that you "need" them. In case you do, or are actually engaged in some form of Therapy, however, these suggestions may make a healthy difference in your progress.

Inasmuch as, lately, popular individuals in the public eye (Not the least of whom are Britney Spears, Magan Mullaley, and others) have shown to need "help", the above sound advice struck me as being timely. If it does not apply to you, perhaps you know of someone to whom it does. If so, kindly share it with them. If not, skip it.

Make it a Great Weekend!

Your Friend,

Jacques

Snacks Under 100 Calories

By Garry Messick
eDiets Contributor
Updated: February 4, 2008

The lure of between-meal snacking is one of the main obstacles to losing weight or maintaining an already slim-and-trim body. But never fear… You don't have to give up the occasional nosh entirely, as long as you stick to low-calorie foods. In fact, eating regularly throughout the day keeps your metabolism up and keeps your blood sugar at a more consistent level. With that in mind, what follows is a list of healthy snacks that are all 100 calories or less and require little or no preparation.

Peanut Butter Celery Stalk -- One stalk of celery dabbed with a tablespoon of natural peanut butter (the kind without added hydrogenated oils) equals about 100 calories of protein-rich deliciousness.

Reduced-Fat Triscuits -- Six of these crunchy whole-grain crackers tote up to under 100 calories. The fiber content will help fill your stomach.

Dry-Roasted Pumpkin Seeds -- A quarter cup of this mineral-rich snack comes out to about 75 calories.

Chocolate Treat -- For a quick and easy chocolate fix, take about six tablespoons of any brand of light whipped cream or light whipped cream substitute, and fold in a teaspoon of a powdered cocoa mix. Blend it thoroughly. Only about 50 calories.

Strawberry Newtons -- Nabisco sells a two-cookie snack pack of these. Each cookie is 100 calories. Eat one and give the other to a friend.

Cheese Stick with Marinara Sauce -- Put a low-fat mozzarella cheese stick into a bowl along with a quarter cup of marinara sauce. Heat briefly in the microwave (be careful not to overheat or you'll end up with soup). About 100 calories.

Half-Cup of Sherbet or Sorbet -- A good ice cream substitute, and under 100 calories.

Root Beer Float -- Take eight ounces of diet root beer. Add a scoop of non-fat vanilla frozen yogurt. Around 90 calories.

Watermelon -- Two cups of watermelon cubes are fairly filling and equal only about 85 calories.

Corn on the Cob -- One medium-sized ear with a dash of seasoning will set you back only 80 calories.

Puffed Wheat Cereal -- Grab two-thirds of a cup of puffed wheat. Add a half cup of skim milk and a teaspoon of sugar or sugar substitute. About 100 calories.

Blueberries -- They're delicious fresh from a farmer's market. A cup equals only 90 calories.

Vegetarian Baked Beans -- Doesn't taste much different from the kind with pork in it. One third cup is only about 75 calories.

Teddy Grahams Crackers -- The chocolate ones are particularly yummy. Fifteen clock in at 82 calories.

Plums -- Three on the small side add up to around 90 calories.

Bagel Bites -- Found in the freezer section of your grocery store. Two of these little pizza treats equal 100 calories.

Turkey Sandwich -- Make a half-sandwich using a slice of whole-wheat bread and about two ounces of low-fat turkey breast. Add mustard and/or lettuce or a thin slice of tomato if you like. You're looking at about 100 calories.

Seven-Ounce Bottle of Dannon Lite 'n' Fit Carb Control Smoothie -- Good source of protein and calcium. Only 70 calories.

Campbell's Soup-at-Hand -- A convenient microwavable soup that you sip right from the container. The chicken noodle flavor is only 80 calories.

Red or White Wine or Champagne -- Five ounces of the bubbly stuff is under 100 calories.

Fruit and Whipped Cream -- Take a half cup of your favorite kind of berries -- raspberries, blueberries, boysenberries, etc. -- and place them in a bowl. Top with two tablespoons of a low-fat whipped cream or whipped cream substitute. About 100 calories.

Craisins -- Dried cranberries make a nice change of pace from raisins. Four tablespoons come to around 90 calories.

Grapes -- Ever try them frozen? A great summertime treat. Thirty are under 100 calories.

Bagel -- A half a bagel with a very light sprinkling of low-fat butter substitute will be around 100 calories.

Breadsticks -- The kind with sesame seeds -- two of 'em add up to about 85 calories.

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So, what has all this to do with the theme of this Blog, you ask?...Simply an aid to staying slimmer, fitter and healthier - one of my ways to share with you such viable information to help make your days more energetic and better.

(Courtesy: eDiets)

Your Friend,

Jacques

Alcohol and Exercise

An active lifestyle that includes a little alcohol may be the ticket to preventing heart disease, according to a new study by Danish researchers.

The nearly 20-year study involved close to 12,000 men and women. Those who did not drink or do any exercise had the highest risk of heart disease, at 49 percent higher than those who drank, exercised or did both.

However, among people who did similar amounts of exercise, those who also drank moderately were 30 percent less likely to develop heart disease than non-drinkers.

Meanwhile, physically active people who drank at least one drink a week had up to 50 percent lower risk than physically inactive non-drinkers.

Past studies have suggested that alcohol may decrease your risk of heart disease by increasing levels of good cholesterol and thinning your blood.

In the study, “moderate” drinking was defined as one to 14 units of alcohol a week, with one unit of alcohol being equal to half a pint of normal strength beer, half of a medium-sized glass of wine, or a single shot of a spirit.

Sources:
BBC News January 9, 2008
European Heart Journal January 2008 29(2):204-212 (Free Full-Text Article)

Courtesy: Dr. Mercola.com