5 Steps to Mindful Eating

 

1. Examine your emotions.

It’s nearing bedtime; the house is quiet and dark, my agitated mind illuminated by the dim fridge light. What am I feeling? Boredom, anxiety, anger, sadness? Am I really hungry? After all, I did have dinner a mere three hours ago?
The truth is, my husband and I had an argument, I’m in need of comfort and my mind is fixated on the chocolate peanut butter ice cream in the freezer. But after three months of nightly indulgence and two inches added to my waistline I’ve only compounded my frustrations, not abolished them.

This is a perfect example of eating by emotion. Looking at your mind from above it makes it easer to recognize unhealthy eating patterns and make changes. Before you steal from the cookie jar always ask yourself, does my body need nourishment or am I feeding my emotions?

2. Find a food you love and set the stage for success.

A natural, colourful fruit is always a good first choice; an apple was my first. Now turn off all media, put your iPhone away, and no talking. It might be hard at first to bottle your urges for idle chatter, but be still, breathe deeply, and fight against it. Start with ten minutes.

3. Express gratitude.

Resist the urge to bite into your apple. Take a moment to consider all the kindness that went into growing this apple. This may at first sound absurd but this practice develops your own loving kindness and gratitude.
Think about the mother who raised the farmer who planted the apple tree. Think about the miraculous ecosystem. Consider the apple pickers, the supermarket workers. Honestly, we could go on forever and what you would ultimately discover is that the kindness of the entire universe is in this apple.
Now that’s some food for thought, but don’t worry if you’re not there yet. Maybe just start by expressing gratitude that you are able to eat in peace and comfort. Say a silent thanks.

I’ve noticed that expressing gratitude centers me in the present moment, negative emotions dissipate, and it reminds me not to take things for granted.

4. Savor the flavor.

While this may seem like an eternity with your bowl of sweet raspberries on the counter taunting you, but in reality it’s only a mere minute or two; still, if you can, hold off long enough to closely observe your food. Feel the coolness of the apple, examine the deep red color, smell the sweetness. Allow your senses to explode.

Okay, now we’re ready. Slowly take a juicy bite, roll the apple in your mouth, savor the sourness, play with the texture, and notice the intensity. Before you take another bite, chew slowly and completely before swallowing. Eat the entire apple this way: slowly, silently, mindfully.

Unbeknownst to my co-workers the mundane mid-day apple break in my cubicle has suddenly turned into a powerful experience. After practicing mindful eating I’m also fascinated to realize that I don’t even enjoy the tasteless, processed morning granola bar that I scarf down in the car.

Mindful eating naturally results in a love of healthy foods. It’s inevitable.

5. Build the mindful eating habit.

We live in a busy world and there will always be days when we need to wolf down a slice of pizza on our lunch break, but consider practicing this technique once a week, and then once a day. Eventually, it will just become habit. You’ll become be present.

However you should beware there are side effects of mindful eating, the fine print reads:

 

You may develop a love of natural foods, feelings of satisfaction, a sudden desire to be active, an ability to recognize your body’s nourishment needs, weight loss, mood control, more energy, glowing skin, disease prevention, control over your emotions, living in the present moment, and quieting the mind.

 

Imagine the change we could invoke throughout world if everyone practiced mindful eating. It’s not too late to teach our children new habits. The positive transformation to our health care system, our own and our children’s health and wellness, and the entire animal kingdom is exciting and within grasp.

 

We don’t have to be food obsessed. Let’s break the cycle. Doesn’t it make you want to go grab a fuzzy peach and give it a try? Go on. I’m about to enjoy an intense blueberry experience myself.

Menu Planner

Day #10 of the 30-day Smoothie Challenge.

{Honey-Kissed Nectarine}.

○ 2cups Spinanch, fresh ...
○ 2cups Coconut water
○ 2cups Nectarines
○ 1/2 Honey Dew Melon.

Peace, Love & Leafy Greens. Enjoy!

Day #9 of the 30-day Smoothie Challenge

{The Peachy Keen}...

 

○ 1cup Spinach, fresh
○ 1cup Kale, fresh ...
○ 2cups H2o
○ 3 Peaches
○ 2" Ginger, fresh

Peace, Love & Leafy Greens. Enjoy!

Day #8 of the 30-day Smoothie Challenge. .

 {Plum & Apricot}

○ 2cups Kale, fresh ...
○ 2cups Coconut Water
○ 2 Plums
○ 2 Apricots
○ 1 Banana.

Peace, Love & Leafy Greens. Enjoy!

Day#7 of The 30-day Smoothie Challenge...

 {Repeat Day#1}
Peace, Love & Leafy Greens.

Enjoy Week 2 of the challenge!

Day#13 of the 30-day Smoothie Challenge.

 

{Chocolate Covered Cherry Smoothie}

○ 1cup of Cocoa powder, (unsweeted Cocoa powder)...
○ 1 Banana
○ 1cup of Cherries

Peace, Love & Leafy Greens. Enjoy!

Day #14 of The 30-day Smoothie Challenge.

(Get Creative)

○ 2cups Spinach
○ 2cups Coconut water
○ 2cups Peaches ...
○ 1cups Pineapple
○ 2 Tablespoon Coconut Oil, top w/ sprinkle unsweetened Coconut flakes.

Peace, Love & Leafy Greens.

Enjoy!

Day #15 of the 30-day Smoothie Challenge.

 

{Cantaloupe & Coconut Cream}

○ 2cups Spinach, fresh
○ 1 cup Coconut milk, unsweetened
○ 8 ice cubes
○ 1 whole Cantaloupe (rind removed)...
○ 1tablespoon Chia Seeds
○ 2 tablespoons Coconut Oil, unrefined

Peace, Love & Leafy Greens.
Enjoy!

Day#16 of the 30-day Smoothie Challenge.

 {Watermelon Splash}

○ 2cups Spinach, fresh
○ 3cups Watermelon...
○ 1 Ripe Nectarine
○ 1 Apple and an optional Banana to thicken it up
(Serve over ice)

Peace, Love & Leafy Greens.

Enjoy!

Day #17 of the 30-day Smoothie Challenge.

 {Melon Mixer}

○ 1cup Spinach, fresh
○ 1cup Kale, remove stem
○ 1cup Coconut Water...
○ 1cup Watermelon
○ 1cup Cantaloupe
○ 1cup Honey Dew
 

*For an extra boost of Omega-3, add 2 tablespoons of Chia Seeds
 

Peace, Love & Leafy Greens.
Enjoy!

Noodle-iciously Gluten Free

 

 

When my doctor recommended I go without gluten for 30 days to see if it would help a skin condition, my first thought was "Pasta! How will I do without it?" Pasta is my mainstay, my comfort food, my super-quick supper, my favorite leftover. It didn't take long for me to find a way to get noodles back into my weekly meals. And even though I have now gone back to gluten, the recipes I discovered while I was without have become part of my regular recipe rotation.
—Mary Margaret Chappell, Food Editor

Low Sugar Fruits

Veg Diet Myth of the Day:

Animal protein is nutritionally superior to plant protein.

 

BUSTED. You guessed it: False! Here's a mini lesson in protein, as explained by T. Colin Campbell, PhD in his book The China Study: Protein is a vital nutrient that is made up of about 15 to 20 different kinds of amino acids. Proteins regularly wear out and must be replaced. About 8 of these amino acids are considered "essential" because our bodies cannot make them and we must get them from food. In the past, animal-based proteins were deemed to be of a higher "quality" because they provided all the amino acids that our bodies need to rebuild protein. We now know that it's perfectly fine to get these proteins throughout the day or week so long as we are eating a variety of plant proteins. "All proteins will provide amino acids necessary to build and repair tissue in our bodies whether it comes from an animal or plant origin," says Tara Gidus, RD, NS. Plus, protein from plant sources is free of the unhealthy amounts of saturated fat and cholesterol that comes with animal proteins.

Daily Aha!

Daily Aha! Distressing world news can make you feel worse about your personal life.

A study in the British Journal of Psychology found that seeing a negative newscast made people more likely to turn small personal issues into major sources of anxiety. The more worried they were about the world, the more they worried about things happening in their own lives. This study was conducted in the late 1990s, before we were all digitally connected to news sources at all times, so the takeaway is more important today than ever. One tool for managing this distress: Take breaks from the news cycle. Whether that’s declaring a “Digital Sabbath” over the weekend, or just stepping away from Facebook when it’s stressing you out, being mindful of how and when you absorb negative headlines can help you control your emotional response

Pumpkin

Add pumpkin to pasta for a healthier take on fall comfort food.

Pumpkin pie is a classic, but there’s so much more you can do with the big, orange gourds in the kitchen. From breads to soups to cocktails, add pumpkin to just about anything this season to get your fill of fall flavor. Try stirring pumpkin puree into whole-wheat dishes for a warm, comforting fall meal that’s still light and healthy



Veg Diet Myth of the Day:

My choices will be limited.

 

BUSTED. OK, so you've cut out meat, fish, and maybe even eggs and cheese. This is where it gets fun: figuring out what new, interesting food will take their places! "If you've been looking in one direction your whole life, choosing the same foods over and over, and not crossing any comfort zones, you're most likely stuck in habits and routines that compel you to make snap judgments about anything that's different," says Colleen Patrick-Goudreau, author of Color Me Vegan. "The truth is when you go veg, you become aware of the fact that you have more food choices than ever before. An entire world opens up—of new cuisines, new flavors, new textures, new aromas, new experiences. How exciting is that?"

Daily Aha!

Daily Aha! People who volunteer live longer.

It’s estimated that 27 percent of Americans volunteer—and they may get back as much as they give. A review of multiple studies found that people who volunteer have a 20 percent reduction in mortality, plus lower levels of depression, higher life satisfaction and generally enhanced wellbeing. The researchers determined that the quality of life enhancements hinged on volunteers feeling like they’re benefitting emotionally from the work.

Losing Weight is TUFF

When tracking fitness, focus on performance results instead of the scale.

Losing weight is tough — especially because the scale doesn’t always tell the whole story. Since muscle is super-dense, it can take up less space, but weigh more than an equivalent amount of fat. To track fitness results, more qualitative measurements (like how your clothes fit or how many reps you can do at the weight bar) are often more accurate than numbers on a scale



Time For the Elliptical!

Try This Fat-Blasting Workout
What did we do before interval workouts? Alternating between quick boosts of pushing our bodies to the max with longer periods of recovery can make it easier to commit to a long workout on the elliptical — and it doesn't hurt that it blasts away belly fat. This easy-to-follow interval plan keeps things interesting, fast-paced, and challenging from start to finish. The 45 minutes will truly fly by!

Time	Resistance	SPM*	Notes
00:00-05:00	3	130-140	Warmup
05:00-08:00	5	140-150
08:00-09:00	7	160-170	Sprint
09:00-12:00	5	150-160
12:00-13:00	8	160-170	Sprint
13:00-16:00	6	140-150
16:00-17:00	9	160-170	Sprint
17:00-20:00	5	150-160
20:00-21:00	7	170-180	Sprint
21:00-24:00	5	140-150
24:00-25:00	8	170-180	Sprint
25:00-28:00	6	150-160
28:00-29:00	9	170-180	Sprint
29:00-32:00	5	140-150
32:00-33:00	7	160-170	Sprint
33:00-36:00	6	140-150
36:00-37:00	8	170-180	Sprint
37:00-40:00	5	150-160
40:00-45:00	3	130-140	Cooldown

*SPM = strides per minute
Incline = 20 percent

Bum Workout

Keep The Doctor Away

With This Apple & Avocado Green Smoothie

Fall means many things: football, chunky sweaters, root veggies, spicy black bean chili on the stove, cozy fires, holidays, and anything warm and fuzzy. But today we're talking apples.
While they're available year round, apples are in-season during the Fall months, meaning that right now they're crisp, fresh, and a bargain.
And, oh the variety! There are so many tasty varieties available—look for something new and local to try this week.
I love apples in a green smoothie; they provide a ton of fiber, plant nutrients, and a delicious sweet taste. They're also full of pectin, which has been proven to lower cholesterol and prevent cancer.
Combining the health benefits of apples, spinach, and avocados with immune boosting properties of lemon, raw honey, and ginger give you the ultimate flue-preventing and flu-fighting green smoothie.
It's also delicious, and your kids will love it, too.

Immune Boosting Apple + Avocado Green Smoothie Recipe
Serves 2
Ingredients

• 1 cup plain unsweetened almond milk (or purified water)
• 2 apples, your choice, cored and quartered
• 3 cups loosely packed spinach (that's about 3 large handfuls)
• 1 avocado, peeled & pitted
• 2 teaspoons raw organic honey (local if possible)
• 1/2 inch knob of ginger, peeled and chopped (use an inch if you like it)
• juice of 1 small lemon (about 2-3 tablespoons)
• 4 to 6 ice cubes
• Optional: pinch of kelp flakes for extra iodine if you have it on-hand

Preparation
Blend all ingredients in a Vitamix or other high-speed blender until smooth. Serve immediately.
Store your second serving in an air-tight glass container (like a mason jar) in the refrigerator up to 24 hours if needed.
Drink up!

Veg Diet Myth of the Day:

I can't afford it.

 

BUSTED. When $1.99 fast-food "value meals" call out to us from every billboard, television ad, and highway off-ramp, our perception of what "affordable" really means becomes skewed. Remember that those calories are long on fat, sugar, and sodium, but short on the nutrients that fuel a healthy body. What you get at a discount now you could end up paying for later in medical bills. "In the US, over 85 percent of calories come from processed foods and animal products combined," says family physician Joel Fuhrman, MD, author of Eat to Live. "With such a low intake of micronutrient-rich plant foods, inflammation, free-radical excitation, and immune system dysfunction permit disease and accelerate aging." For fresh, affordable produce, visit your local farmers' market or join a CSA (Community Supported Agriculture) program, and stock up on canned beans, whole-wheat bread and pastas, and nutrient-dense brown rice and quinoa.

Do You Have the Fat Gene?

         

Science lesson time. 

Lurking along the blood vessels that course through your muscles is an important enzyme known as Lipoprotein lipase.  This enzyme – LPL for short – also hangs out along the tiny capillaries that run through your body fat.
Chromosome 8 is the innocent-enough sounding genetic driver for LPL action, and influences the control switch that decides whether to send the fat in your bloodstream to the muscle cells to be burned for energy or to the fat cells for storage.
Where do you want yours to go?

Genetic predisposition is not necessarily genetic destiny

Though your genetic machinery comes with a factory setting, the good news is that predisposition does not need to be destiny when it comes to storing fat via LPL.  There are dramatic influences on the activity of this enzyme over which you have control:  specifically, what you eat and how you move – or don’t move – your body.  Here are some insights and tips for how to leverage diet and exercise to “turn down” the genes that inspire LPL to shovel fats into your fat cells and  turn up the LPL action in your muscle cells.
1) Diet. Let’s make it simple. LPL is looking for fat, the principal raw material for building the fat stores in your body. As a matter of fact, if we were to biopsy the fat cells on your thighs, we could trace its origins back to the fats in your diet. The oil, dairy or piles of nut butter leave their fingerprints all over your fat cells. What does this tell you about how easily your body stores fat for future fuel? And depending on your genetics, you may be more likely to store this than your skinny girlfriend.
If you reduce the fats in your diet, the activity of LPL in your fat tissue will amp down somewhat. Of course we need fats in our diet, but a whole-foods, low-fat, plant-based diet with limited servings of high-fat plant food like nuts, seeds, avocados and olives gives you sufficient dietary fats. It’s far too easy to overshoot your dietary fats needs when you start eating globs of veggie mayo or drizzles of olive oil.
2) Exercise: Exercise idles down the activity of LPL in your fat cells and invites LPL to be more active in storing the fats in your bloodstream into the muscles cells where they can be used for energy. Even a single exercise session  boosts LPL activity in muscle cells. Think of what you can do by sneaking in short bouts of exercise through the day. There’s a method to this madness!

Bottom line for your bottom line

First, analyze your plate for fat content and crowd out the free fats (i.e. oils and veggie butter and those hidden in that favorite vegan pastry) with more whole, real, low-fat foods. This will keep your hunger satisfied without inviting you to overshoot your calorie needs. It will also give LPL far less to work with when it comes to adding to your fat stores.
Then, get yourself moving by sitting less and by sneaking in bursts of exercise and activity through the day.
 
Lani Muelrath, MA, CGFI, CPBN, FNS – the Plant-Based Fitness Expert – is the best-selling author of Fit Quickies:  5 Minute Targeted Body Shaping Workouts and creator of The Plant-Based Blueprint.  Lani specializes in helping people who struggle with health, weight and energy levels transform their bodies – and their lives – without going hungry or working out like a maniac. Lani created and starred in her own TV show and has recently been featured on ABC, CBS, Prevention, Fox News, and Huffington Post. As celebrity coach for the PCRM 21-Day Vegan Kickstart, she is also Fitness Advisor for the McDougall Health and Medical Center and is associate professor at Butte College in California. Lani maintains credentials and certifications in many exercise modalities and is Certified in Plant-Based Nutrition through Cornell University and hold  the National Academy of Sports Medicine Advanced Fitness Nutrition Specialist Credential. More resources from Lani on her website.

Eat. Real. Food.

     

You may be wondering what I’m talking about. You’re thinking, “Of course I eat real food. What the hell else would I eat?”
I have news for you Miss Smarty Pants: If you’re eating processed food, non-organic fruits and veggies, meat or dairy products, you’re consuming a lot of chemicals and artificial ingredients that are as fake as Khloe Kardashian’s nails. If it wasn’t grown in the ground from non-genetically modified seeds, using organic farming methods, chances are high that it’s been injected, sprayed, coated or even manufactured with chemicals and non-food items.
Even if the laboratories, farms and manufacturing facilities are adding “vitamins” and “fortifying” the food, that is not REAL food, and your body knows the difference.

Beware of clever marketing terms

Your warning lights should go on when you hear terms like “healthier” or “light” or “fortified.” Consuming “healthier” chips that are baked instead of fried still doesn’t come close to the nutrients you get from eating a baked potato, for example. “Fortified” breakfast cereal doesn’t look nearly the same to your body as a homemade green smoothie, bowl of fruit or cup of oatmeal with blueberries. Removing fat or sugar from a pastry to call it “light” and substituting a chemical in its place doesn’t make it any healthier, and certainly not more real. Processed foods are chemical-filled and do your health and your beauty more harm than good

Why real food?

You work so hard to keep that beautiful bod looking good. You make time for your spin classes and yoga sessions, avoid too much caffeine, drink plenty of water and get enough z’s most nights. And you avoid the Cheetos, pizza and cupcakes (most of the time). All of those choices are certainly the right ones for your body. But if you’re also taking shortcuts and buying pre-made packaged food, eating most of your meals out and starting your day with a bar rather than a meal made at home, you aren’t giving your body all the nutrients it needs.
Expensive creams, gels and fillers won’t keep you as beautiful and fresh as feeding your body nutrient-filled fruits, vegetables and whole grains. You were designed to use the nutrients mama earth gives us, not the chemicals cooked up in a food lab.
Follow these tips to make sure you don’t get confused between food and crap:
• Eat primarily plant-based foods, like fruit, vegetables, nuts, beans, seeds and berries
• Eat moderate amounts of whole grains like quinoa, oatmeal, brown rice and barley
• Avoid processed and packaged foods
• Incorporate healthy fats like avocados, nuts, extra virgin olive oil and coconut oil into your diet
• Avoid meat, whether its beef, lamb, pork, poultry or seafood
• Eliminate dairy products
• Drink lots of water and fresh vegetable and fruit juice
• Prepare your own meals as much as possible, rather than eating out
No matter how much you hate to cook, grabbing an apple takes no more time or thought than stopping at the coffee shop for a fat-free, sugar-free gluten-free muffin - but it may rejuvenate your bod and save you a few months before that next Botox shot.

Lori Kenyon, Contributing Writer
Former corporate attorney and master of the loop-hole, in 2010, Lori co-founded the kick-ass raw organic juice company, Ritual Wellness.  Lori now spends her time producing a healthy alternative to chemical- ridden, nutrient-void drinks in the market, and writing  to help educate people about healthy food choices. 

Daily Aha!

Daily Aha! Adding milk weakens tea’s antioxidant benefits.

The antioxidants in green and black tea, called flavonoids, are good for skin, protect you from cardiovascular disease and can help you lose or maintain weight by increasing how much fat your body burns. But what you put in your tea can counteract these positive effects. When you take your tea with milk, the dairy proteins bind to tea’s natural flavonoids, dampening their antioxidant powers. If you want to get the most out of a mug, try a squeeze of lemon instead.

Veg Diet Myth of the Day:

I don't have time for this.

 

BUSTED. Even the most time-strapped working parents, full-time grad students, and overextended social butterflies can take 10 minutes to boil up a batch of noodles, stick them in a Tupperware container, and yank out a handful for a quick pasta-marinara lunch. Tried-and-true time-saving techniques are the busy-bee's best friend, so take an hour to whip up a big pot of spaghetti sauce and freeze it in small portions for microwaving later. Ditto for grains like rice and quinoa. Still don't have the time? Take a tip from the pros and get acquainted with your can opener. "I'm a working mother with two small children," says Tara Gidus, RD, NS. "Vegetarian meal preparation is no more laborious or time-consuming that meals containing meat. I use canned beans that can be ready in seconds, and prepared convenience soy-based foods like frozen veggie burgers, veggie sausage, or veggie pepperoni."

Stay-Slim Shopping Tips

 

         Keep in mind when you make your shopping trips:

• When it comes to products, the shorter and simpler the ingredient list, the better. If you can't pronounce something, skip it.
• When shopping grains, the first word should always be whole: whole-grain brown rice, whole oats, whole wheat, and so on.
• If you have a farmer's market nearby, stock up on fresh and seasonal produce, as well as local products like honey, preserves, baking goods, and spices.
• When buying in bulk from a store like Costco or Whole Foods, skip the oversized box of cookies and go for cooking oils (i.e., olive), salt, pepper, spices, and condiments, which are typically more expensive at the supermarket.
• Go organic for the stuff that is most likely to carry pesticide residue. This includes peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce grapes, carrots, and pears.

Dark Chocolate

 

Didn't think chocolate would ever become an expert-suggested mainstay on your shopping list? Think again. London says research is starting to suggest regular consumption leads to lower BMI and better weight control over time. "Rich, delicious, decadent chocolate is also rich in a type of flavonoids associated with anti-inflammatory, antiviral, and chemo-protective benefits," says London. And if you lay down money for any one item, make it chocolate. "Splurge and buy the best -- something you know you'll love," says London. "Savor and enjoy the flavor, sticking to a one-ounce portion for dessert." The richness of flavor and quality will satisfy your sweet tooth so you don't binge later.

Fatty Fish

 

Whether it's fresh or canned, you should be eating two servings of fatty fish per week. Anchovies, sardines, tuna, mackerel, and salmon all have been shown to reduce inflammation, improve memory function, and lower the risk of both heart disease and of developing a neurological disorder. "Buy fresh salmon and tuna steaks where your trust the source," says London, who recommends Whole Foods. "This is the place to splurge." Canned fish is fine too, especially since it's versatile and cheap. And if you've heard whispers about worries surrounding fish consumption, don't fret. "It's important to note that the mercury risk is only an issue if you are taking in more than the recommended serving size of 3.5 ounces, twice per week," London says

Cabbage-Family Veggies

 

Just like kale, Brussels sprouts are all the rage lately -- and if you're a fan, stock up in its peak season, early fall. Don't forget the other healthy cruciferous veggies like broccoli, cauliflower, cabbage, and radishes. They contain glucosinolates, which scientists' think may stop carcinogens in their tracks inside the body. Noshing on these veggies will up your intake of vitamins and minerals like folate, potassium, vitamin C, and the antioxidant selenium. "Roast cauliflower with turmeric, salt and pepper, and olive oil," she says. Turmeric, another must-buy at the supermarket, contains curcumin, which is associated with lower risk of chronic disease, and is being heavily researched for its preventative role in Alzheimer's, London says.

Leafy Greens

 

Kale has been a smash hit among health-conscious buyers in recent years, but Swiss chard, mustard greens, collard greens, and spinach are other options that pack the same perks. In addition to being a cancer-fighting food, they help reduce risk of hypertension since they're so high in calcium and potassium. Leafy greens are also iron-rich -- a must-have for athletes and pregnant women. You'll find them at their peak season in late summer and early fall, but use them all year round in omelets, salads, soups, and more to eat you way to a smaller size. "Counter the bitterness of chard or mustard with sweet potatoes and cranberries," suggests London. "Saltier and tangier flavors tend to enhance the flavor of these greens, so think about making your own dressings like olive oil, lemon juice, or cayenne pepper

Berries

 

The benefits of berries are endless. They're higher in vitamin C than oranges, which will keep your skin glowing no matter what season it is, plus they're filled with other antioxidants that fight aging, boost your immunity, and protect against heart disease. The B vitamins rev metabolism and have been linked to a reduced risk of heart attack and stroke. Plus with an average of 8g of fiber per cup, they'll keep you full without puffing out your stomach. And don't worry about what's in season, says London. "Berry season is summer, but frozen berries pack the same benefits."

Chia Seeds

Flax seeds normally garner the biggest buzz, but NYC-based RD Jaclyn London says chia seeds deserve special mention for their health benefits and easy ways to eat them. Chia is high in omega-3 fatty acids, which lower inflammation and decrease the risk of heart disease and many other chronic diseases. Expect to get major antioxidant benefits from this seed, too -- vitamins A, C, and E are all abundant, as well as the bone-building minerals iron and calcium. Chia is also high in fiber, which will keep you fuller longer to help you prevent weight gain. And here's why they trump flax: "They are less expensive and eliminate the work associated with grinding up flax," says London. "They can be consumed whole, whereas flax needs to be ground. They are also stable at room temperature and can literally sit on your shelf for four or five years."

Getting to Your Goal Weight:

10 Secrets From Miss America's Trainer
Newly crowned Miss America Nina Davuluri's weight-loss journey started with a coupon-spurred visit to trainer Tia Falcone's gym before competing in the Miss Rochester pageant. Less than two years later, the beauty queen has lost over 50 pounds and is sporting an incredibly toned physique.

Nina has enthusiastically spoken about how Tia transformed her body, so we wanted to get some of the beauty queen's weight-loss secrets straight from the source. We spoke to Tia, who owns Tia Falcone Fitness in upstate New York, to learn some of her top tips that helped Miss America strut her stuff (in a bikini, no less!) on the stage. Prepare to be inspired to rock your own body confidence with Tia's weight-loss tips.

1. Pick up weights: Tia's biggest secret to weight loss? Build more muscle by training with weights, which Tia says is "what’s going to get you the most amount of muscle the quickest." She says, "When you’re doing weight training it’s not so much about burning calories, it’s about gaining as much muscle as possible. All women need to gain as much muscle as humanly possible; that’s what’s going to make you smaller and it raises your base metabolism permanently." While cardio is great for burning calories, if you want to sculpt your body, it's time to pick up weights. "You’re not going to change the shape of your body [with cardio], you’re just going to be exactly like you are but you’ll be a smaller version," Tia explains. "All your flaws will be the same, everything will just be smaller."
2. Aim for four strength-training sessions a week: Tia recommends four weight-training routines a week: two that focus on your upper body, two that focus on your lower body, as well as core exercises. Each upper- and lower-body session should be about an hour, with a few minutes of core added to some or all of your workouts to make up an hour of core workouts every week (for example, 15 minutes of core exercises with each upper- or lower-body workout).
3. Eat six equal meals a day: Tia says she doesn't like to differentiate between meals and snacks, because of the differences in how we think about each. "What happens is [when] people think of breakfast, lunch, dinner, that connotes a big meal, which we don’t ever need, and then snack means popcorn or pretzels," Tia explains. "There is no room for that kind of a thing. Each meal should be roughly the same size and roughly the same amount of calories, so you are [only] fueling your body with what it needs, otherwise you’re just going to store it." A typical meal plan for Nina included egg whites with broccoli and a piece of whole-grain toast, low-fat cottage cheese with a salad topped with two tablespoons of light raspberry dressing, plain Greek yogurt with raspberries, a protein drink and piece of fruit, and salmon with a vegetable or a sweet potato. You should eat every two and a half hours, Tia advises.
4. Do cardio, but don't go overboard: At the beginning of Nina's training program, Tia recommended cardio workouts six times a week. Once the beauty queen reached her goal weight, however, Tia made sure to scale her cardio sessions back. "If you’re looking to lose weight, then yes, you have to do more [cardio]," Tia says. "But when you get a lot of muscle mass, your base metabolism skyrockets and you do not have to do cardio like that anymore or you will continue to lose too much weight." Once you've lost the weight, Tia recommends that you continue with your strength-training routine but cut back on your cardio sessions. And no matter how much cardio you're doing, make sure you exercise within your goal heart rate zone to get the best results, she says.
5. Eat for fuel: When it comes to a strict weight-loss program, Tia says being in the right mindset when it comes to food will help get you through those one-note meals and the dessert-less dinners. "It’s not gourmet eating . . . We’re so used to our eating being events," Tia says, but with eating during your 12-week weight-loss phase, "it takes you two seconds to eat it and there is no event at all involved. It’s Greek yogurt, a piece of chicken and some vegetables. You are literally fueling your body with just what it needs meaning portion size and exactly what it needs meaning health wise."

Read on for five more weight-loss secrets.

6. Don't repeat workouts: Don't do the same workout twice in a row; not only will you be less motivated to work out, but you also may plateau. "I was always switching it up on [Nina] because she’s young and when you’re young you really adapt quickly," Tia explains. "I didn’t want her to plateau; I wanted her to keep you know progressing and sculpting, and getting the body that she wanted to get."
7. Beware the bags and boxes: Clean eating means no processed foods, so steer clear of that freezer aisle when grocery shopping, Tia warns. "The less processed stuff you eat the better, so if it’s in a bag it’s probably not good for you, if it’s in a box then you know it’s really not good for you," she says.
8. Cut it out: Tia recommends her weight-loss clients also avoid all white foods, since they are also highly processed, and artificial sweeteners. Nina's regimen was a lot more strict in the weeks leading up to her pageant — she also cut out all fats, condiments, alcohol, sodium, even salsa — but Tia doesn't recommend this extreme approach. "She wanted to look her absolute best; it’s Miss America. I don’t generally put anyone on that strict of a regimen," she warns.
9. Go ahead and cheat: Tia, who herself lost 50 pounds before opening her gym, recommends cheat days for not only your mental health but your physical appearance as well. After losing too much weight from only allowing herself one cheat day a week, Tia upped her indulgences as her metabolism revved up. Now, she eats clean until Saturday night, then allows herself to eat whatever she wants until Monday. "You don’t look good if you lose too much weight. Skinny is not attractive," she says. "It’s all about being fit and feeling good, mentally as well as physically."
10. Stick with it for 12 weeks: While Nina's countdown to the crown was an extreme case, Tia says that anyone trying to lose weight should adopt a serious plan for 12 weeks. "It’s going to be really hard; it’s a commitment," she says. "You’re going to be working out six times a week and you’re going to be working out hard. But that is such a little fragment of time when you think about it, and you will reap that reward for the rest of your life with having a higher metabolism and having a body that you never thought possible. Not that everyone can reach a goal in 12 weeks, but normally you can get so much done in 12 weeks that [you are] hooked."

Power Gym Workout

Veg Diet Myth of the Day:

Eating out will be impossible.

BUSTED. Even a steakhouse has something on the menu to ensure a vegetarian diner won't go hungry. At old-school meat-and-potatoes joints, try the baked potato and salad bar; at the Italian restaurant, hit the Margherita pizza and antipasti plate. Heading for the local taqueria? Try a black bean burrito loaded with salsa, avocado, and nopalitos. Instead of focusing on what's not available, shift your attention to what is, and use the experience to try something new. Don't like what you ordered? Call it a "nothing-ventured, nothing-gained" moment and head to another restaurant the next time. If you're lucky enough to be eating at an upscale restaurant, ask the reservationist if the chef can prepare something special for the herbivores at your table. You'd be surprised at how accommodating some restaurants can be. Don't be afraid to ask!

Humor for today

A Balanced Diet

Veg Diet Myth of the Day:

I don't have the willpower to be a vegetarian.

 

BUSTED. That lack of willpower might actually be rooted in something biochemical, but there's still hope for us all. "Studies suggest that cheese, chocolate, sugar, and meat all spark the release of opiate-like substances that trigger the brain's pleasure center and seduce us into eating them again and again," says Neal Barnard, MD, VT's Ask the Doc columnist and president of the Physicians Committee for Responsible Medicine. "These foods stimulate the same opiate receptors in your brain as heroin or morphine, albeit to a lesser degree. Luckily, there are many healthy dietary and lifestyle changes you can make to break food addictions." To break from these addictive foods, the doctor suggests focusing on what you're eating today instead of thinking of your diet change as a "forever" decision. "Focus on the short term. A three-week break will be enough to get you started."

Ad: Pure Sweets, Raw Juice in Philadelphia

Cold-Pressed Tonics

Mission:Pure Tonics is cold-pressed with the Norwalk, meaning no heat (molecular modification) has been introduced in the juicing process and more phytonutrients are concentrated per bottle than extracted juices or blended smoothies. As you consume Pure Tonics, you will develop a sustained taste for fresh fruits and vegetables instead of sugar, salt and refined carbohydrates. Pure Tonics is 100% organic and unpasteurized, and is bottled in glass, not plastic.
Sourcing: the purest ingredients make for the most delicious and nutritious products, just like our sweets. We focus on supporting local farms and always sourcing 100% organic, non-GMO ingredients. Ingredients subject to change due to seasonal availability.
Method: By extracting juice with a hydraulic press, we’re able to collect as many nutrients without heat, while leaving behind dry pulp. We’ve measured. For every starting produce or fruit, we’re left with an average of 10% of its original weight. The pulp is practically flavorless. It makes for wonderful compost, which we reuse in our gardens.
Order:NEW: NO MINIMUM ORDER and FREE SHIPPING! Pick-up at Pure Sweets kitchen, 3580 Indian Queen Lane, Philadelphia, PA 19129 on Mondays, Wednesdays and Fridays from 1pm-7pm. Deliveries offered Mondays, Wednesdays, Fridays to Philadelphia and its surrounding suburbs. We'll happily deliver to your home, office, gym, yoga studio, you name it. Please allow 3 days notice from ordering to pick-up/delivery, thank you!
Shelf Life:5-7 days. We press and bottle daily with heavy glass bottles to ensure you’re absorbing the freshest, most healthful, and highest quality product. Please refrigerate tonics upon receipt.
Menu:Pure Tonics has three lines of tonics from which to choose: REJUVENATE and energize your body and senses first thing in the morning.
REHYDRATE with nature's electrolytes after a sweaty workout.REBUILD with sprouted unpasteurized nut milks.
A variety of tonics will rotate on a weekly basis. Fresh raw vegetables, fruits and variety = Pure Tonics.

STARTER PACK Our most approachable tonics for those who do not enjoy eating vegetables - yet. $69.00 - $299.00	MAINTENANCE PACK Our most popular tonics for those who have experience juicing and need a maintenance check. $69.00 - $299.00	TRANSFORMATION PACK Our most micronutrient dense tonics for green juice lovers and those who want an effective reboot for better health. $69.00 - $299.00
REJUVENATE SAMPLER 2-3 lbs of organic vegetables and fruits in every bottle. $69.00	REHYDRATE SAMPLER Our selection of citrus filled electrolyte tonics. $69.00	REBUILD SAMPLER A variety of sprouted, organic nut milks. $69.00
SMOOTHIE SAMPLER A variety of organic fruit smoothies inspired by exotic destinations. $69.00	COCKTAIL MIXERS Pair these 9.5 oz. tonics with your favorite liquor. $39.00	BRIDAL PACK 6 week juice feast to help you glow on your big day. $375.00 - $1650.00
Rejuvenate: Fitler Square An ode to my beloved neighborhood, this one's for you. $7.00 - $12.00	Rejuvenate: Tulum A love of green juice began in Tulum, Mexico with Chaya y Pina. $7.00 - $12.00	Rejuvenate: Son Tra A trip to the Central Highlands of Vietnam inspired these flavors. $7.00 - $12.00
Rehydrate: Ubud Inspired by turmeric elixirs from the foothills of Bali. $7.00 - $12.00	Rehydrate: Mandalay A homage to the motherland, this one's for Mom. $7.00 - $12.00	Rehydrate: Bangkok Sparked by bright fruit stands of Bangkok. $7.00 - $12.00
Rehydrate: Sian Kaan Sunsets at the Mexican bioreserve influenced this sweet and spicy concoction. $7.00 - $12.00	Rehydrate: Mohegan Bluffs Refresh like you're on the bluffs of Block Island. $7.00 - $12.00	Rebuild: Kerala Inspired by never ending Indian spice plantations. $8.00 - $13.00
Rebuild: Taormina Remembering the richness and comforts of Sicily. $8.00 - $13.00	Rebuild: Northampton A love of plant-based concoctions hit a new level in college. $8.00 - $13.00	Rebuild: Miami Bright ingredients inspired by the Magic City. $8.00 - $13.00
Rebuild: Taipei Flashback to fun times. $8.00 - $13.00	Rebuild: Napatree Pretend like you're in picturesque Watch Hill. $8.00 - $13.00