For some people, the phrase healthful diet is enough to send their mood tumbling. “Guess I’ll have to give up everything I enjoy, like chocolate and hamburgers and french fries,” sighed one patient. “That’s enough to make me even more depressed!” But healthful need not be equated with unappetizing or boring. Different, perhaps, and for some people a change to a more healthful diet requires big adjustments — in the foods they buy, where they eat out, and how they prepare their choices. The rewards, however, are many, including improved mood, more energy, enhanced immune system, better concentration, and invigorated sex drive, to name but a few.

I’ve found that laying down a few basic but critical guidelines for a healthful diet, and then tweaking them for individual patients, works much better than expecting people to follow a complicated program that involves counting grams of carbohydrates or protein, weighing foods, referring to charts, or combining certain items in complicated ratios. That being said, here are my lists of “Positive Foods” and “Foods to Avoid.”

Positive Foods

Sweets. In moderation, natural sugars such as rice syrup, date sugar, pure Vermont syrup, unsulfured blackstrap molasses, and unfiltered honey are all acceptable. An herbal sweetener — that has nearly no calories — is stevia, which can be found in health food stores and increasingly in mainstream grocery stores.

Fats. Some fats are healthy and instrumental in maintaining mental health, especially omega-3 fatty acids. When you choose oil for cooking, your best choice is probably cold-pressed olive oil. Butter and other saturated fats (like coconut oil, but not margarine that contains transfatty acids) may be used in moderate amounts. I suggest you avoid fried foods (especially deep-fried).

Whole fruits and vegetables. Whenever possible, choose fresh, organic fruits and vegetables and eat at least five to seven servings daily. To derive the most benefit from these rich sources of vitamins, minerals, fiber, and carbohydrates, eat them in as pure a state as possible, preferably raw or lightly steamed. (Sorry, deep-fried potatoes and onion rings don’t count as servings of whole vegetables.) Fruit and vegetable juices are good as well, and if you have a juicer, please learn how to make your own fresh juices, remembering to drink the pulp as well!

Whole grains and cereals. Whole grains and cereals (organic if possible) are excellent sources of complex carbohydrates. These foods include whole grains, brown rice, and unprocessed cereals. Complex carbohydrates break down gradually and provide a more steady supply of glucose — brain fuel — thus helping maintain an even or calmer mood. Simple carbohydrates, however, such as those found in sugary foods or those made with white flour, metabolize rapidly, contributing to and causing mood swings and energy highs and lows. Also, be aware that some grains and even other whole-food starches may be problematic for some people.

Beans, legumes, nuts, and seeds. Choose organic foods in this important category as well. Foods in this group are excellent sources of protein, especially for people who want to reduce or eliminate animal protein. Beans, legumes, nuts, and seeds are also high in fiber and many nutrients. Also in this category are tofu and other forms of fermented soybeans (miso, tempeh) and flaxseed.

Eggs and dairy. Eggs and dairy foods — milk, cheese, butter, cream, and yogurt — are good sources of protein, calcium, and other important nutrients. They are also rich sources of saturated fat, which may be fine for many people. The major concern I have about eggs and dairy relates to whether hormones were used in raising the animals; whether or not they were given foods containing pesticides, antibiotics, toxic minerals, or other chemicals; and whether the animals were confined to inhumane cages. Soft-boiled eggs are best because heat is applied without exposure to oxygen, thus reducing free radical damage. I recommend organic eggs and dairy products and prefer nonhomogenized milk. Although pasteurization of milk products is the norm today in order to eliminate harmful bacteria, certified raw milk is preferred in areas where it is available, provided the cows are clean and hygienic principles are used in caring for them. If you are lactose-intolerant because of a deficiency of the enzyme lactase, or you choose not to consume dairy items, nondairy foods may be used. These include products made from soy, rice, or nuts, such as soy milk, rice milk, and almond milk; cheese made from these “milks”; and nondairy desserts. These “dairy” foods are also good sources of protein.

Organic meats and poultry. Despite a push for people to eat more fish, meat and poultry continue to be major sources of animal protein for many people. For patients who eat meat, I recommend organically raised products, which are virtually free of hormones, pesticides, antibiotics, and other unnatural additives, all of which can have a detrimental effect on mood and general health. Such meat and poultry choices are slowly becoming more accessible and typically are available in natural and whole-food stores. Meats and poultry are sources of methionine, which is critical for methylation; this amino acid is difficult to get from plant-based sources.

Fish and shellfish. Fish and shellfish can be excellent sources of protein and omega-3 fatty acids, if you make judicious choices. I’m calling for “judicious choices” because of the persistent and very real problem of mercury, pesticides, PCBs, and other contamination of the fish supply. Fish that I tend to recommend that are high in omega-3 fatty acids, but relatively low in mercury, are wild Alaskan salmon and sardines. I am wary about farm-raised fish because some studies indicate that they are high in PCBs and other contaminants. The smaller the fish (say, sardines), the less likely they are to accumulate mercury. But if you eat fish fairly frequently, I recommend that you have your blood mercury levels checked, because there is no way to guarantee the fish you eat regularly is not contaminated. Everyone whom I have checked for mercury who eats sushi more than once a week is quite high in it. Swordfish, king mackerel, shark, and most tuna tend to be quite high in mercury.

I would like you to consider two factors when choosing foods from this list. One, do you have any reactions to these foods that may be contributing to or causing your depression? Two, do you have any specific food preferences based on religious, ethical, and/or moral beliefs? If you are a vegetarian, for example, you will not select meat, poultry, or fish, so you will need to choose other protein-rich foods such as soy products, legumes, beans, seeds, and, depending on the type of vegetarian diet you follow, eggs and/or dairy.

Foods to Avoid

Most of the foods included in this list should come as no surprise to you. In most cases, foods on the “Avoid” list have been highly refined and processed. Fortunately, for every food you should avoid, there is a healthy alternative on the “Positive Foods” list. You may find that the “Avoid” list reads like your current grocery list; or you may discover that only one or two categories apply to you. Next time you’re in the grocery store, here are the items you want to skip:

Sugar. Avoid all foods that contain added sugar, such as soda, candy, cakes, ketchup, some breakfast cereals, and so on. Become a label reader. If sugar (or one of its companions, such as corn syrup) is one of the first few ingredients, put the item back on the shelf! Sugar can give you a burst of energy, but in the long run it can leave you depressed and tired.

White-flour products. Just say no to white bread, white pasta, and other products that use white flour, including many crackers, rolls and bagels, refrigerator biscuits, pizza dough, and baked goods. Also avoid white rice. These overly processed food products have been stripped of their nutritional value, and then they are “enriched” with some nutrients, along with synthetic additives.

Alcohol. This includes beer, wine, and liquor. People often forget that alcohol is a depressant, even though it provides an initial kick. Drinking alcohol can also disturb your sleep, which is a problem with many people who are depressed.

Caffeine. Avoid coffee, tea, colas, and chocolate. (Okay, you can have a limited amount of organic dark chocolate on occasion.) If you must have coffee, choose an organic coffee, since most coffees are high in pesticides. Decaffeinated coffee is fine for most people, provided that it is organic and does not use toxic chemicals in processing.

Hydrogenated fats. Hydrogenated fats are oils to which hydrogen atoms have been added in the factory in order to harden them and improve shelf life. These hydrogenated oils or fats contain high concentrations of trans-fatty acids, which have recently been clearly shown to disrupt fatty acid metabolism in the body and cause serious disease. Hydrogenated fats are found primarily in margarines, snack foods (potato chips, corn chips), crackers and cookies, baked products, and fast foods. When you read ingredient labels, look for the words hydrogenated, partially hydrogenated, margarine, or shortening, which indicate the presence of trans-fatty acids, or look at the nutritional panel for the percentage of trans-fat in the product. Beginning January 2006, food manufacturers were required to list trans-fat content on labels.

Chemical food additives. To avoid artificial preservatives, flavorings, colors, and sweeteners, you need to read labels. Not all labels list all the chemicals in the food item, but the general rule is: If the product has been processed, it probably contains chemicals. For example, artificial preservatives such as BHA, BHT, nitrites, monosodium glutamate, and nitrates are often seen in cereals, breads, frozen dinners, boxed meals, and crackers. All foods containing artificial colors (such as red dye 40) or artificial flavorings should be avoided. Artificial additives can cause various adverse reactions, including mood swings, depression, fatigue, headache, rash, aggression, irritability, and attention difficulties, among others. I believe all artificial sweeteners, including saccharine, aspartame, and sucralose, should be avoided. In particular, avoid diet sodas containing aspartame.

Fluoride. Do not drink fluoridated water or tap water (unless filtered) or use fluoridated toothpaste. Despite the popularity of fluoride dental treatments for both adults and children, I strongly recommend you not get them. Also, avoid fluoridated vitamins for children. There are a number of excellent books and websites that clearly document the lack of efficacy and dangers of fluoride ingestion and fluoride use. If you live in an area where the tap water is fluoridated and you want to drink the tap water but not the fluoride, you need to use a water filter with a reverse osmosis component; carbon filters will not remove fluoride.

Chloride. Do not drink chlorinated water (unless the chlorine has been filtered out), as chlorine is toxic. A simple carbon filter will remove chlorine from tap water.

From the book WHAT YOUR DOCTOR MAY NOT TELL YOU ABOUT DEPRESSION: The Breakthrough Integrative Approach for Effective Treatment by Michael B. Schachter, MD, with Deborah Mitchell. (Published by Warner Wellness; November 2006;$14.99US/$18.99CAN; 0-446-69494-0) Copyright (c) 2006 by Michael B. Schachter, MD, and Lynn Sonberg. Reprinted by permission of Warner Books, Inc, New York, NY. All rights reserved.

The South Beach Diet is popular with people who want to lose weight. It is not a low fat, low carbohydrate, high protein diet. You do not have to count carbohydrates, fat grams. It teaches dieters to eat only healthy carbohydrates, fats and saturated fats that can lead to heart disease, obesity, diabetes, and general poor health.

This diet is an alternative to these sometimes detrimental means of losing weight. The South Beach Diet allows you to eat and not completely cut out all your favorite food, which in the long run makes it almost impossible to stick to.

The South Beach Diet is easier to stay on because it teaches how to eat in a healthy manner and improve your lifestyle. It eliminates cravings for all those bad carbohydrates and fats in food that we all love. After being on the diet for a while, you will probably not crave any of those foods anymore.

This diet focuses on good carbohydrates and fats. The South Beach Diet works by changing the way you eat by including more healthy choices that will make you feel good and add to your energy levels.

The South Beach Diet is has three phases. The first phase is change your diet to one that is filled with eating healthy lean types of meat, such as beef, lamb, pork, veal, chicken, fish, and seafood.

All meat should be broiled or baked and should not be fried. They should not be coated with breading or crumbs. Vegetables, nuts, eggs, and low-fat or fat-free cheeses are also allowed in the diet. Vegetables should be steamed and plain with no sauces or butter. Phase one of the South Beach Diet does not allow you to have breads or baked goods of any kind, rice, pastas, potatoes, fruit, candy, ice cream, sugar, or alcohol.

This part of the diet only lasts two weeks and is designed to get your body used to only having good carbohydrates to jump start your weight loss.

In phase two, sweet potatoes, wild or brown rice, whole grain breads and cereals, fresh fruits, and red or white wines are slowly added back in. Vegetables such as carrots, beets, white potatoes, and corn are avoided because of their high sugar content. So are fruits like bananas, pineapples, raisins, and watermelon. Some other types of foods that will slow down your efforts to lose weight include cookies, cakes, sweet rolls, and ice cream.

You will need to stay at phase two until you reach your target weight, then phase three will begin. Then you will practice the good eating habits you have learned and maintain your weight. The South Beach Diet is heart healthy and is designed to educate people how to lose weight effectively.

The South Beach Diet is a new way to thinking about food, how to shop for food, meal planning. It distinguishes the difference between good and bad carbohydrates.

Susan hates this time of year.

“I always lose a few pounds over the summer,” the 42-year-old mother and homemaker says. “But as soon as Halloween arrives, I gain the weight back, along with a few more pounds. I start eating the kids’ treats and then the holidays arrive. Every January, I am fatter, more stressed out, and more tired than the year before. Even my skin suffers!”

From trick-or-treat candy to New Year’s cocktails, the next few months will be filled with culinary temptations. Is it possible to enjoy the holidays without packing on extra pounds? Dr. Roman Malkov says you can, if you follow some important guidelines. Dr. Malkov, who is renowned sports medicine specialist, has developed an eating and wellness plan based on the idea of carb cycling. This approach is very different than typical low-carb diets.

People who follow a carb cycling diet not only lose weight, they also often report an increase in lean muscles mass and higher levels of energy. This is important, because we can all use some extra energy during the hectic holidays. Dr. Malkov also says his program can make your skin look younger because the diet stimulates anabolism, which leads to fewer wrinkles. Carb cycling is not complicated and it doesn’t require you to buy any special supplements. You just need to learn some basic rules of how your body metabolism works.

As teenagers, many of us could eat just about anything we wanted during the holidays without gaining a pound. Then as we got older, it became harder to keep the scale from creeping upward. What changed? Our metabolism! As we age, our production of some vital hormones begins to drop and we often begin to process carbohydrates less efficiently. Still, it’s important to note everyone is genetically different. That’s why your friend may be able to stuff herself with mashed potatoes and pumpkin pie and stay lean while you may only lose weight by limiting you carbohydrate consumption.

In his book, The Carb Cycling Diet, Malkov explains there are two important bodily processes that determine how you look and feel - anabolism and catabolism. Anabolism is the process fueled by anabolic hormones that allows your body to build muscle and bones.

“As younger people, we produced a lot of important anabolic growth and sex hormones,” Dr. Malkov explains. “As we age, our bodies produce less of these hormones, which leads to a slowing down in metabolism, resulting in weight gain and health problems. ”

Catabolism is the process by which your body burns fat. Many popular diets, including most low-carb plans, focus only on catabolism, while completely ignoring the other, beneficial part - anabolism. Therefore, Dr. Malkov claims they do not help you to stay young longer, build muscle or help your body produce more anabolic hormones.

Dr. Malkov says, “It is important to realize that while catabolism destroys fat, it also destroys bone and proteins. Proteins are very important for your health. As we age, we begin losing proteins from muscle, cartilage, and skin. This leads to a decrease in bone and muscle mass, problems with our joints, and even wrinkles. If you want to stay young longer you need to take steps to prevent protein and bone loss.”

Dr. Malkov says he has helped many clients lose fat in healthy way, by kick-start their metabolism and increasing their natural production of anti-aging anabolic hormones. The first step is always to put his clients on a carb cycling diet.

Unlike other carb restriction plans that limit the number of calories and carbohydrates you can consume every day, carb cycling works on a rotating system. You alternate between lower carb days and higher carb days. According to Dr. Malkov, cycling allows you to burn fat at a faster pace during low carb days and then rebuild your carbohydrate stores on the alternating days. There are several benefits to this method of eating. Carb cycling helps prevent your metabolism from slowing down, which means you are less likely to hit the dreaded fat-loss plateau. Many people also find carb cycling easier to stick to than traditional low carb diets.

“It’s not realistic to tell people that they can never have a bite of Halloween candy,” says Malkov. “You simply have to be aware of the big picture when it comes to eating. If you indulge a little today, you need to counterbalance your diet tomorrow.”

Carb cycling has been successfully used by many fitness models and personal trainers. Dr. Malkov has also helped members of the Russian National Athletic Team use the system in order to drop fat, build muscle, and improve their performances. Additionally, there is increasing evidence that carb cycling can provide anti-aging benefits and even prevent some diseases, such as osteoporosis and cardiovascular disease.

Dr. Malkov stresses that the days you pick for your low-carb and higher carb days are up to you. For instance, if you like to take a step aerobics class on Tuesdays, Thursdays, and Saturdays, you might want to make those days your higher carb days so you have the energy required for your workouts. During higher carb days, Dr. Malkov recommends eating between 350 to 400 grams of carbohydrates. That’s about what you probably are already eating. Keep in mind that you should focus on eating unrefined carbs from whole grains, fruits, and vegetables. These carbs are packed with healthy compounds that help ward off disease and keep your body young. Limited refined carbs from sugar and processed white flour. This includes white bread, crackers, and all processed junk food.

On limited carb days, Dr. Malkov suggests not eating any foods containing sugar or white flour. That means no Halloween candy! Try to keep your carbs under 300 grams a day. He says you should never starve yourself or feel hungry, even on limited carb days. Try to eat plenty of small meals throughout the day to keep your metabolism from slowing down.

By now, you may be worried that carb cycling is complicated. Dr. Malkov says it’s actually pretty easy.

“Counting carbs becomes simple once you get the hang of it,” he explains. “I suggest picking up a carb counting book, like the ones used by diabetics. The small extra effort it takes to carb cycle can bring a huge payoff in terms of weight loss, increased energy and improved health.”

Just remember, carb cycling is not a license to eat as many calories as you want. The only way to shed fat is to eat fewer calories than your body needs to maintain your current weight. Still, Dr. Malkov wants women like Susan to understand that losing weight alone will not provide the healthy glow we all crave. If you want to improve your appearance and boost your energy as you drop pounds, you need to increase your body’s natural production of anti-aging anabolic hormones. You may find that you can produce the results you are looking for by starting a carb cycling program.

So you’re strolling down the aisle in your local grocery store and this cute, athletic looking brunette with ice blue eyes passes you by. You get the old “eye lock” but no smile. Hmmm, of course you turn around to see the backside but she’s already out of sight. So you fast walk your way to the next aisle and spot her at the other end looking at something. So you walk up and pretend you’re looking for something around the same spot she is. You notice that she’s looking at all these “Protein Bars”. You think to yourself, “Why the hell do people eat that cardboard tasting crap!” Just then, she turns to you and says, “Looks like you don’t need any of these, I think your Snickers, Twix and 100 Grand bars will keep you busy”. Busted! Damn. You’re speechless, and hungry.

So why HAVE the protein bars become so popular? Sit down and grab a cup of Joe, cause you’re about to be introduced to the new and improved candy bar.

Protein bars started out as a bit of an accident with the Power Bar concept. At first they were just a bunch of carbohydrates for people who needed extra energy on the go. I know what you’re thinking…..who needs EXTRA calories? Yea, well, some folks who don’t spend their time behind a desk or computer all the time spend MORE calories than they can eat! So, for these guys, the Power Bar was invented. But nobody paid too much attention to what they tasted like….so they tasted like crap basically.

Fast forward a few years and you’ll find tons of different protein bars and drinks, energy bars and drinks on the shelves of everywhere from 7-11 to the grocery store. Now, a lot of these bars have serious problems with them. They either taste like complete crap, have WAY too many calories, or are basically a candy bar with a “protein” or “energy” label. So how do you figure out which ones are good?? And better yet, why the hell do you care?

First, you care because they are a fantastic source of protein that can be placed and kept ANYWHERE. The car, office, boat, back pocket….anywhere you can think of, you can keep one. The more places you can stash these, the less times you will be “OVER-STARVED” and the less likely you will be to devour an entire large pizza and a 64 ounce Dr. Pepper! So, if you are trying to stick to a healthy, regulated diet, these babies are fantastic. Secondly, protein satisfies our hunger much longer than carbohydrates (especially simple carbohydrates) do. So, the trick is to find a protein bar that you like to eat, along with a good composition of protein, carbohydrates and calories. A good rule of thumb is to get a bar that has 15-20 grams of protein for every 125-175 calories. That means, you’ll be getting about 40 grams of protein for a bit over 300 calorie. If you keep this ratio, you’ll be able to stick to your “5 small meals a day” program much easier.

So which ones taste good?? Well, so far, “Chef Jay” and company have been putting out some protein bars that aren’t half bad. I also love the “Detour” bars. A very popular protein bar right now is the “Promax Bar”. Of course taste is all relative to each person, but I can tell you that anything that says “Low Carb” on it, probably has “Sugar Alcohol” as an ingredient, and tastes like crap. Other than that, get out there and try some!

There are other mobile handsets and there is Sony K608i. The classical design of this Sony mobile phone surely has the potential to turn many heads. A sleek candy bar style and compatibility with 3g features makes this mobile phone a winner among its contemporaries.

Sony K608i does not give the impression of a 3G handset from a distance. But it is a 3G mobile phone which supports all 3’s video mobile services like video messaging, video calling and downloading video clips.

Sony Ericsson k608i is a classically styled mobile handset with a silver aluminium casing, and weighs around 100 grams. Sony K608i has two 1.3 megapixel digital cameras, in front and in rear, which reproduces high quality images. In addition, it also has photo light and a 4x digital zoom taking photography to new levels. The video recorder in the handset is of exceptionally high quality and the Video DJ application lets you make your own videos by adding music and sound effects to your video clips.

The phone also boasts of a large 262k colour screen which again is of excellent quality. Sony K608i comes with a media player, MP3 and video both, a FM radio and a sound recorder to add entertainment value to the gizmo.

Sony K608i has excellent connectivity with USB, Bluetooth and infrared to facilitate high speed data transfer. The phone supports email messaging, and also provides multitasking with a phonebook, voice commands and an in-built speakerphone. With an excellent battery life to back-up and reasonable memory space, the phone can easily pass on the test of, alluring many customers.

In a nutshell, Sony Ericsson k608i has all that a mobile user looks for today like sleek looks, easy to navigate and easy to use features. It has a range of features for personal communication and data transfer with a suite of business applications. All in all, this handset is worth buying!

Have a look at Sony Ericsson k608i on Three Network.

BenQ Siemens E61 is a colourful mobile phone that is a technological marvel bundled in a small handset. The design of the mobile phone is classic candy bar shape. The choice of colour brings a life to this handset. The mobile phone is thick on the top and bit thin on the bottom side.

The screen of the mobile phone is 128×160 pixels 65K TFT colour. Though the screen resolution as well as screen size is small, it radiates a feeling of small yet trendy mobile phone model. Along with these features, BenQ Siemens E61 has tons of other features too. With the help of 4x digital zoom camera you can enlarge an image up to 4 times the original. After clicking these images, you can store it easily in the mobile phone. One is also able to shoot video sequence with the aid of this camera.

Internal memory is small considering its features such as imaging and video capture. However, the memory is extendable with the help of Micro SD™ Memory Card. BenQ Siemens E61 gives out a talk time of 3 hours or 215 hours of standby time. This handset weighs 88 grams and has dimensions of 101×44×17mm.

Whether you wish to send MMS, EMS or SMS all can be done with its aid. One also has a button entirely dedicated to music. With the click of this button, you can start listening to your favourite piece of music. You can also play embedded and Java™ games in your BenQ Siemens E61. This tri band mobile phone supports GSM 900, 1800 and 1900 networks. For browsing through internet, it connects via WAP, WML and GPRS technology.

The USB connection in it gives you the power to transfer all your files back and forth from PC and vice versa. Thus, you can connect to laptops, PCs, PDAs and printers using this connection. You can also download and transfer information with the help of GPRS facility that comes with BenQ Siemens E61.

Order and buy BenQ Siemens E61 only after going through online reviews as these reviews help you in providing detailed information on the handset. After going through these online reviews seek for a mobile phone store that quotes minimal price. The price structure of various online mobile stores may vary as they give out different kinds of discounts. Order and buy this mobile phone but be sure to do some spadework to find the ultimate BenQ Siemens E61 mobile phone deal.

You rely on nutrition information to help you achieve your health goals Here are 20 top myths about nutrition that can help you weed out the good information from the bad.

1. All fats are bad.

Unsaturated fats like Omega-3s found in fish and monounsaturated fats found in olive oil, canola oil, nuts and avocados all aid in good health. Saturated fats from animal products and and trans-fats, partially hydrogenated oils, are the ones that should be used sparingly.

2. Eggs are bad.

It’s true that eggs have cholesterol and fat, but there is no evidence that the cholesterol in eggs raises bad cholesterol in blood and the fat in eggs is unsaturated.

3. Avoid carbohydrates.

The recent popularity of the Atkins and South Beach diets have given carbs a bad name. In reality complex carbohydrates found in whole grains and some vegetables are necessary requirements. They provide the body with energy and lots of nutrients.

4. Eat fat free or low fat foods and you won’t gain
weight.

A calorie is a calorie whether it’s full of fat or not.

5. Never eat after 8pm.

Again, a calorie is a calorie no matter what time of day it’s eaten, but remember the later you eat the less time you have to burn off those calories consumed.

6. Weight loss products and diet supplements
labeled “natural” or “herbal” are safe.

Not necessarily. Little or no testing is done on these products. Many herbs can react with medications
that are being taken for legitimate reasons. Check
with a doctor before taking these products.

7. Fresh produce is always better than frozen or canned.

Not always. If produce is frozen or canned immediately, the product can retain a lot of its vitamins and minerals. Fresh produce, if left in the air or sun too long, can loose some.

8. Becoming a vegetarian will help you loose weight.

Only if you make healthy vegetarian choices. Candy
and chips are still allowed on a vegetarian diet.

9. Honey is a better choice than sugar.

Honey and sugar are almost chemically indistinguishable.

10. Brown sugar is better nutritionally than white
sugar.

Brown sugar is white sugar with added molasses. It’s no better than plain white sugar.

11. Sugar can cause diabetes.

If you do not have diabetes, the amount of sugar you intake will not cause you to contract it. However, being overweight and inactive can lead to diabetes.

12. Skipping meals can help you loose weight.

When a body is hungry it goes into starvation mode and the metabolism slows down, lowering the rate at
which it burns calories.

13. Dairy products cause mucus.

This has recently been proven false. It’s no longer necessary to avoid milk or cheese when you have a cold.

14. Always avoid fast food restaurants.

Many fast food restaurants offer a limited amount of
healthy options such as salads with low fat
dressings and fruit. They are fine occasionally
if you’re in a hurry. Because even fast food is
better than no food at all.

15. Snacking makes you fat.

If you eat healthy snacks, they can actually help control your appetite. You’ll be less likely to binge on cookies and more likely to eat moderately at
meals.

16. Caffeine is an appetite stimulant.

There is no evidence that shows that caffeine stimulates the appetite.

17. Diet drinks will help you loose weight.

Without lowering the calories you consume and increasing your activity, diet drinks alone will do nothing. In fact the aspertame and artificial sweetners in diet drinks are more harmful than the sugar in non-diet sodas

18. 0 grams of trans-fat in a product means it’s
trans-fat free.

If you look at the ingredients and see partially hydrogenated oil, it still contains trans-fat, just not enough to be counted.

19. Foods like celery and grapefruit burn calories.

There is no food that burns calories.

20. You should never eat cookies, candy or cake.

Everyone needs a treat once in a while.

I’m used to pushing it to the outer limits when recording new joints, but losing body fat to shape up isn’t an exercise in extremes; it’s a matter of balance. Do too much or too little of one thing and you may not lose body fat as quickly as you expect. To achieve the best results, practice the discipline of moderation. If you’re not seeing the results you want, consider that the reason may be one of the following, and use my personal quick fix to correct the problem in short order.

1. You’re adding muscle mass faster than you’re losing body fat. This is a best-case scenario — your program is working, but you just aren’t recognizing it. If the scales are giving you bad news, it could be because you’re increasing your muscle mass faster than you’re losing body fat. Muscle mass is heavier than body fat, and when your body starts to make this shift, it adds muscle mass more quickly than it sheds body fat. LL’s quick fix: All you need in this case is an attitude adjustment. Use your mirror, pay attention to how your clothes are fitting, and take the compliments you receive to heart. They’re all much better gauges of your success than a number on a scale. If everything seems to be pointing to success except the needle, ignore it.

2. You’re eating too much. If you’re committing this sin, you probably know it without my telling you more about it. If you’re going to lose body fat, you have to be in a calorie deficit. There’s a limit to how many calories you can burn by exercising each day, so you have to limit caloric intake to make sure you’re in a deficit. LL’s quick fix: One thing you may have noticed when you started this program is that your appetite increased. Channel that into opportunity: Emphasize healthy low-calorie foods such as vegetables and lean protein sources so that you can still consume a large volume of food without stuffing yourself full of unwanted calories. Satiety (that satisfied feeling from eating) can be achieved with fewer calories when you eat crunchy, low-calorie foods such as vegetables.

3. You’re not eating enough. “Enough” in this case may mean that you’re not eating enough calories, you’re not eating often enough, or both. If you habitually eat only a large meal or two a day, you may be undereating. Strangely, this can allow calories to be stored as body fat. When you eat a large quantity of food in a sitting and then neglect to eat for hours on end, your body tends to hoard the calories it doesn’t need from these infrequent meals as body fat. LL’s quick fix: To find success, eat fewer calories in a sitting, and eat more frequently. This may mean actually increasing the total number of calories you consume a day, but your body will be more inclined to burn them than to store them as body fat. Strive to take in up to six meals a day, distributing the number of calories you consume fairly equally from one meal to the next.

4. You’re not training enough. If you’re following the program as I’ve laid it out, you’re training enough. The only suggestion I can offer is to train with more intensity. If you’re not keeping up, but you’re doing what you can, then just keep going at your pace. Your results will come. On the other hand, if you’re skipping workouts because you’re busy or because you don’t feel like it, you’re just not going to achieve results that are as impressive as you want. LL’s quick fix: The first thing you have to realize is that you do have time to work out. Get in 15 minutes here and there each day. Make the commitment. That’s when you’ll see real results.

5. You’re training too much. This may be a shocker, but training too much, too hard, or both can undermine progress. Keep in mind that the workouts themselves tear down your body. You make progress and grow after training, during recovery. LL’s quick fix: If you are overtraining (see “Don’t [Over]Train in Vain” on page 190 for more on this), you may need to back off on your training volume or frequency. You should limit weight training to about 4 days a week, and you should include at least 1 — if not 2 — full rest days each week.

6. You’re not performing enough cardio. When you’re weight training, you’re jacking up your metabolic rate by encouraging calorie burning and adding muscle mass. Cardiovascular training (walking, jogging, running, or using any of the gym machines such as treadmills, bicycles, or stairclimbers) is also important for burning calories and ultimately for burning body fat. LL’s quick fix: Make sure that you perform as much cardio as the program prescribes.

7. You’re performing too much cardio. Many people think they can climb onto a treadmill and just keep moving until their body is perfect. That’s not the case. Performing an excess of cardio (either in intensity, frequency, or duration) can take your body over the edge into a state of overtraining, and it can burn muscle mass rather than body fat. Either way, your cardio actually can end up working against your goal of shedding body fat and adding lean muscle mass. LL’s quick fix: If you think this is the case, cut back on your cardio somewhat — either the length of sessions, the frequency, the intensity, or a combination of these variables.

8. You’re eating too many carbs. If you consume a high percentage of your calories from carbohydrates, you may be impeding your ability to shed body fat — and you may not be encouraging enough muscle growth if you’re simultaneously not eating enough protein. Carbs, especially sugary or starchy carbs, can make you feel sluggish and negatively affect your blood sugar. They can also encourage you to store body fat. LL’s quick fix: To avoid this problem, cut back on carbs in general, relying more on slow-burning sources such as oatmeal, brown rice, and yams, which have a less negative impact on your blood sugar levels. Particularly avoid consuming sugary and starchy carbs by themselves. These include sodas, pasta, white bread, and candy.

9. You’re not eating enough carbs (before and after you work out). Nutrition is complex and specific to each individual. You need to cut back on sugary carbs in general, but you want to include them before and after your workouts, when they will help drive nutrients into your cells. Pre- and post-workout, they deliver nutrients to your muscles, stimulated by your workouts, rather than to your body-fat stores. LL’s quick fix: Consume as many as 50 grams of simple carbs in the half hour both before and after you work out. (Check labels to see how large of a portion this equates to.)

Reprinted from: LL Cool J’s Platinum Workout by LL Cool J and Dave Honig with Jeff O’Connell. Copyright © 2007 by James Todd Smith. (December 2006;$27.95US/$34.95CAN; 9781594866081) Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling at (800) 848-4735.

I have great memories of going to the County Fair as a child. Growing up in a small town, the annual fair was the closet thing I new to an amusement park. It was pure heaven. Rides everywhere, bright lights, games to play and stuffed animals to be won, and don’t forget about the food. I always had a corndog and a funnel cake at the fair and I was so excited to eat standing up in front of a food vendor trailer. But that was then and this is now. As an adult I see the fair a little bit differently. I see rides that aren’t as safe as I remember, ride operators that don’t look as safe as I remember and food that is definitely not a safe as I remember. The summer months are the height of fair and carnival season and while eating out this summer you may want to choose your menu wisely for you and your children.

First of all, the deep fryer has been brought to new levels of use with the current list of items that you can find deep fried at the fair. I believe that my southern momma must have told them a little secret that we all know down here, “everything tastes good battered and fried.” There is a whole new category of desserts that have taken a great tasting and already fattening item, cover it with batter and deep fry it. We have the “Deep Fried Oreo” (490 calories and 28.5 grams of fat for a basket of five), the “Deep Fried Twinkie” (420 calories and 29 grams of fat a piece), the “Deep Fried Snickers Bar” (444 calories and 29 grams of fat a piece). For obvious reasons these items might want to be enjoyed sparingly.

The classic fair foods should not be ignored though. My personal favorites from childhood (also deep fried) the classic corndog (375 calories and 21 grams of fat), and the funnel cake (a whopping 760 calories and 44 grams of fat). Some other always popular items at the fair are the gyro sandwich (680 calories and 40 grams of fat), and the bratwurst on a bun (a whopping 804 calories and 60.5 grams of fat).

So what can a person not wanting to fill them selves with deep fried delicacies enjoy at the fair? Well some better options might be: a frozen chocolate banana (240 calories and 4 grams of fat), the soft pretzel (340 calories and 2 grams of fat), and the classic cotton candy (171 calories and 0 grams of fat), but the cotton candy does come with the drawback of 45 grams of sugar.

I may be a little more careful at the fair this summer when choosing my snacks, but then again I may just grab my corndog and funnel cake and go along for the ride. The fair only comes to my town once a year, and somehow it doesn’t feel like you’ve been to the fair unless your stomach is still reminding you a few days later.

All the calorie information in this article came from a company called CalorieKing. They operate a huge database on the Internet which includes every basic food as well as most processed foods.

Candy Gram Presentation

You can present the candy grams in various ways. 

• To make a label that will fit around a quart sized paint can, attach the label, then put Styrofoam in the bottom of the can. Use the wooden skewers and clear packing tape. 
   
• Tape a skewer to each candy bar/item. Then insert them at varying heights into the can. This becomes a bouquet. I usually add curly ribbon, or balloons or decorations depending on the occasion.
   
• You can also decorate a large terra cotta pot….insert the Styrofoam and set the candy on the skewers into the pot….making an arrangement. Then you will need to print the “gram” out on your computer. Use tape on the skewer too, and insert that into the pot along with the bars.
   
• You can also get foam core board, and handprint out the gram. (in large lettering) Gluing the actual candy bar to the place in the sentence instead of the name of the candy bar.
  These are really unusual gifts, and generally cause quite a conversation piece.

Candy Gram Packaging Ideas

You can do them a lot of different ways.

• Stuff the mentioned candy bars in an empty 2 liter pop bottle, and make a new label for it with the “gram” on it. (Label covers the slit you make to put the stuff inside) Add some ribbon at the top on the lid.
   
• Use an empty clean new paint can (from home improvement centers). And make a label with the “Gram” on it, and put the contents inside sticking out with tissue also sticking out…or put all the contents inside and close the lid on them, with another graphic on the lid.
   
• Glue them all on a piece of thin foam core board, or poster board, with the candy glue gunned down where the words would be. It is sort of a giant “Gram”
   
• Put everything in any kind of container, that has a card or tag attached with the “gram” on it…This could be a basket, a pail, an empty large jar…anything. Decorate the container appropriately of the occasion. Examples would be for a little boy–a child’s toy truck with the candies in the back part…you could even bundle them all up in tulle and set them in the back of the dump truck, or cover the back of the dump truck with saran wrap and add a bow, and the gram card. OR a nice basket with the candies, and perhaps even a little potted flower tucked in the middle of the candies for Mother. Wrap the whole basket in netting and add a big colorful bow and the card with the gram. OR a BABY gram could be a little doll bassinet….etc…you get the idea.

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