If you haven’t been successful at ditching the bread in light of increasing advice to reduce carbohydrates and substitute bread for lettuce leaves, or you just can’t imagine a world without bread, you may want to keep reading!

Most of us are aware of the nutritional differences between white and wheat bread but sadly that isn’t where the differences begin and end. Just because a bread is brown and the packaging states wheat, doesn’t necessarily mean it’s healthy. Many times, what the bread claims to contain on the front of its packaging, doesn’t correspond with what’s stated in the nutrition facts information.

To end the confusion once and for all, here is a guide to buying bread:

• Pay close attention to the first ingredient listed on the ingredient label. If the bread lists “wheat flour,” “enriched, bleached flour” or something of that nature, this tells you that the bread is actually a product of white flour. Instead, look for “whole wheat flour” or “whole grain” as the first ingredient. Whole grain means the entire grain kernel was used, which is far more nutritious than a refined grain. Whole grains are low in fat and high in fiber, vitamins, minerals and antioxidants. Look for terms such as 100% whole wheat to be sure that what you’re getting is really healthy.

• If you’ve ever seen multi, 9 or 12 grain breads at the supermarket and always assumed they were healthiest, there are two things you must look for. The food label must state 100% whole grain if it’s to truly meet your expectations. Another good rule of thumb is to read the ingredients list. If  a wide variety of grains appear at the top of the ingredients list, then you can be sure that what you are buying is truly whole grain. The preference for whole grain over whole wheat comes in part because the greater the variety of grains, the greater the range of benefits the bread offers the body.

• Be weary of breads that use the term “honey wheat” or other use other names that suggest sugar. Look out for breads that contain high fructose corn syrup. The potential side effects this  sweetener may have on the body  is still relatively unknown. Plus, high quantities of any kind of added sugar don’t have their place in your next ham sandwich!

• Don’t assume that because a bread is dark, it must be healthy. Many dark rye breads actually list unbleached, enriched flour as their first ingredient, making for a far less nutritious bread that’s subsequently low in fiber.

Studies show that most American’s don’t lose the weight they gain during the winter months and as a result the pounds add up year after year. As much as we like to think that gaining a few pounds at this time of the year is harmless, holiday weight gain is actually an important contributing factor in adult obesity. 

Here is our list of some simple, effective steps you can take to avoid gaining those holiday lbs!

1. Control your portions – This really is key to avoiding weight gain. It can be difficult to resist piling your plate high with food but the everything in moderation rule will pay off. Instead of eating everything in abundance, enjoy a little of everything but pay attention to portion size and stopping when you feel satisfied, not full to burst!
2. Limit alcohol – Endless glasses of wine, countless bottles of beer and calorific cocktails can be detrimental to any calorie restriction plan. One easy way to think positively about switching your alcoholic beverage for a glass of San Pellegrino, is to think about the calories it will free up for dessert.  Plus who needs that holiday hangover anyway?!
3. Don’t show up hungry – Instead of arriving at the holiday party starving hungry, make a point to eat a sensible snack before leaving the house.  If you can take the edge off your hunger you will be less likely to over eat and food will be further from your mind.
4. Get moving – An excellent way to undo any slip ups and burn those extra calories is to integrate some exercise into your holiday plans. Getting the whole family up and outside for a walk before the festivities start is one enjoyable, easy way to keep weight gain at bay.
5. Choose your sides carefully – When you sit down for that turkey dinner, think before you dive into those calorific casseroles or load your salad with heavy, full-fat dressing. Instead of green bean casserole opt for steamed green beans, or enjoy a green salad with some light oil and vinegar.
6. Keep count – It’s useful to get into the habit of counting how many canapés, cookies and sweet treats you eat. It can be all too easy to find yourself in a conversation, blissfully unaware of the fact that you have devoured an entire plate of chocolates without noticing. Instead, set yourself a limit and stick to it!
7. Don’t give up – If you find yourself falling victim to over indulgence, whatever you do, don’t give up all together. Abandoning all efforts will only lead you further down the wrong path. You can undo any slip ups. The important thing is to acknowledge your mistakes and to stop making them!

Try supplementing your holiday diet with Ignite Maxx™, proven to burn up to 278 calories per dose!

Thermogenesis is the process of heat production in organisms. All foods are thermogenic if we consider how the body must use energy to digest them. However, not all foods are created equal where thermogenesis is concerned. The best thermogenic foods require more energy to digest them than what they provide, thus they increase metabolism and cause the body to burn more calories. Brilliant, who knew you could burn calories while you eat!

Here’s a break down of the top thermogenic foods that can help turn your body into a fat burning machine:

1. Turkey: With a protein content as high as 94%, turkey is an excellent protein source. Adding more protein rich meals to your diet can potentially boost your metabolism by 30%. Carbohydrate heavy meals will only boost metabolism by a mere 4%.  So pass on the French fries and load up on a lean protein source instead!

2. Hot Peppers: Proven effective in raising the metabolism, hot peppers such as cayenne and chili contain capsaicinoids that when either enjoyed in spicy foods or in supplement form, can help to burn fat. Ignite Maxx™ is CHI’s latest, all-natural dietary supplement that contains red pepper extract, to help you burn up to 600 calories per day and up to 12 times more calories during exercise!

3. Cabbage: Cabbage is not only an effective thermogenic food but studies show that when eaten regularly, cabbage can also reduce a person’s chances of developing colon cancer. Both cabbage and brussel sprouts  are shown to improve metabolic function in people who eat them regularly.

4. Green Tea: Studies show the green tea inhibits the action of amylase, a primary digestive enzyme of carbohydrates, to help move food through the digestive system, raising the metabolism and burning more calories.

5. Fish: Omega 3 and omega 6 fatty acids found in salmon, mackerel, tuna and other fatty fish, can increase the metabolic rate, rid the body of excess fluids and increase energy levels. A study in Australia determined that a group eating salmon and tuna lost 22% more weight than a group who did not.

Forget forbidden fruits. Avocados shouldn’t be off limits in your quest for optimal health, wellness and weight loss. Avocados are a great source of vital vitamins and minerals.

Half a medium avocado (about four ounces) provides a whopping 500 milligrams of potassium, more than 1/3 of the RDA for folate (folic acid), 10% or more of the RDA for iron, magnesium, betacarotene, Vitamins C, Vitamin E, and B-6.  Listen to this pregnant moms; avocados contain more folate than any other fruit.

But that’s not all. Avocados possess powerful antioxidant and disease fighting phytonutrients.  For this reason, researchers are now considering them true “phyter-fruits” Improving your diet can be a satisfying experience when your taste buds are treated to the rich taste of this creamy fruit. Avocados fit great within an anti-inflammatory, paleo type diet. Don’t be fooled by the fat. Avocados contain heart healthy monounsaturated fats that should be included in every healthy diet. Far too few people who try to lose weight understand that they need to Eat Fat to Lose Fat.

*    Avocados rival many other anti-aging foods such as grapes and red wine. Avocados are truly a nutrient dense food.

*    Avocados contain more lutein than any other fruit. This carotenoid provides powerful protection against cataracts and macular degeneration, major causes of blindness in the elderly.

*    Avocados contain at least twice as much beta-sitosterol (a plant sterol that inhibits cholesterol absorption in the intestines) as corn, green soybeans, or olives, and more than four times as much as bananas, apples, grapes, plums, cherries, and cantaloupe.

*   Ounce for ounce avocados contain three times as much glutathione as bananas, apples, cantaloupes, grapes, plums, and cherries. This antioxidant may protect against cancer.

Novel ways to add avocados to your diet:

*    Brazilians add them to ice cream (see The Ice Dream Cookbook for dairy-free, low-sugar coconut milk ice cream made with avocado)

*   Cubans mash them with capers, pimento stuffed green olives, lime juice & olive oil & serve over poached fish

*    Jamaicans season them with lime juice & Scotch bonnet chiles to make chilled avocado soup

*    Colombians & Ecuadorians slice them into soups (see recipe below).

Creamy Broccoli-Avocado Soup

Prep: 30 minutes/ Cooking: 30 minutes/ Yield: 6 servings

Avocado adds a rich taste and creamy texture to green vegetable soups without milk or cream. I got the idea for this from the California Avocado Commission. I replaced zucchini in their recipe with broccoli, increased the volume of vegetables, and changed the seasonings. This soup goes well with fish, poultry, or meat with a bright orange, yellow, or red vegetable or fruit.

Ingredients

4 cups homemade Bone-Building Broth (from The Garden of Eating), homemade chicken broth or stock, or preservative-free chicken broth or Grass-fed beef bone marrow broth

1 medium onion (1-1 1/2 cups), thinly sliced or diced

2 to 3 small cloves coarsely chopped garlic

1 teaspoon unrefined sea salt (reduce by one-half if using salted broth)

½ to 1 teaspoon ground cumin

1/3 to 1/2 teaspoon ground chipotlé (smoked dried Jalapeno pepper powder)

3 to 4 packed cups broccoli, tops cut into small florets, stalks peeled and thinly sliced, tough part discarded

2 large ripe avocados, seeded, peeled, and chopped

1/4 cup minced scallions, parsley or cilantro leaves, or red or yellow bell pepper, garnish

Hot sauce or ground black pepper or lemon pepper, optional

1.   Combine 2 cups broth or stock with onion, garlic, sea salt, cumin, and chipotlé in a 2- to 3-quart pot. Cover and bring to boil over medium heat. Reduce heat to low and simmer for 15 minutes.

2.   Add remaining broth and broccoli. Bring to boil. Cover, reduce heat, and simmer until fork tender, about 15  minutes. Do not boil hard or overcook. Broccoli should remain bright green.

3.   Purée the broccoli, onion, and broth mixture with the avocados in a blender, Vita-Mix, or food processor in 2 batches, until smooth and creamy. Add additional water ¼ cup at a time as needed to make a smooth purée. Taste and adjust seasoning as needed.

4.   Return the soup to the pot and heat gently. Ladle into bowls, garnish, and serve. Add hot sauce or black pepper at the table if desired. Served chilled in hot weather.

5.   Refrigerate leftovers and use within 3 days.

1 cup: 149 calories, 4 g protein, 11 g carbohydrate (6 g fiber), 10 g fat, 37 mg calcium, 174 mg sodium

Variations:

*    Creamy Cauliflower Avocado Soup: Replace broccoli with cauliflower. Increase cooking time as needed to soften the cauliflower.

*    For milder flavor, omit chipotlé. Add 1/2 teaspoon ground black pepper or lemon pepper and 1/4 teaspoon ground nutmeg, or 1 teaspoon dried or 1 tablespoon fresh dill weed. Add hot sauce to servings if desired.

Bio: Rachel Albert-Matesz is a Phoenix, Arizona-based freelance food and health writer, cooking instructor,  healthy cooking coach, chef, blogger, co-author of The Garden of Eating: A Produce-Dominated Diet & Cookbook (Planetary Press, 2004) and author of The Ice Dream Cookbook: Dairy Free Ice Cream Alternatives with Gluten Free Cookies, Compotes & Sauces (Planetary Press, 2008). For more information about her books, classes, phone coaching, and other services, visit her blog: www.TheHealthyCookingCoach.com

In this interview on Tuesday August 18th at 1PM (MST) we will talk about the real truth regarding the difference between organic and non-organic food.

Here are some key points we discuss…

• A little history on pesticide use (everything was organic before world war II)

• The EWG (environmental working group) ‘dirty dozen list.’ (Why are scientists recommending that we avoid the dirty dozen if there is no difference between organic and conventionally grown produce?)

• The toxic load and body burden (an overview on how the body detoxifies and why it is beneficial to minimize toxin exposure

• Organic laws for product (important regulations—no GMOs, no sewage sludge, etc)

• Organic laws for animal products

• Organic farming (soil health, companion planning, crop rotation, no chemical run off polluting water supply, etc.)—Better for the environment and the community
• Best organic foods to eat to lose weight
  

Factual and accurate information on the truths regarding  organic foods from someone deep within the industry of food quality and distribution.

Annamaria Poluha

We discuss the 6 keys to natural weight loss:

1) Stress Reduction

2) Nutrition

3) Supplements

4) Exercise

5) Water

6) Restful and Plentiful Sleep.

Annamaria is one of the most successful nutrition and fitness coaches in Los Angeles. She’s a former standout track & field athlete who unfortunately became anorexic and bulimic at the age of 16.

She overcame her eating disorder and by doing so she was inspired to teach, educate and motivate others, to share with them a way to healthy habits, body image and true happiness. She’s the author of a unique wellness program that combines nutrition, fitness and life coaching called Breathe, Bloom, Blossom.

A significant amount of the newest science and research attempting to tackle America’s growing obesity problem is focused on hormonal disruptions and imbalances such as leptin resistance. LepToThin™ is natural science’s newest answer, in supplement form, to help address this issue. LepToThin™ contains LeptiPro™ which is the primary active ingredient to assist in improving leptin signaling. The main mechanism of action of this supplement occurs by inhibiting protein tyrosine phosphatase 1B, commonly known as (PTP1B). A plethora of research is currently being performed to assess the efficacy of PTP1B in the treatment of obesity, insulin resistance and leptin resistance.

To help your understanding of this ever-important concept and physiological cascade of events, I’ll provide a number of credible research excerpts followed by my ‘fourth grade version’ and interpretation. This should help you get to the bottom line on how and why this can significantly help you in your quest to lose weight naturally and improve your health.

Deal? Here we go…

The science says: In June of 2009, the medical journal, Molecular and Cellular Biology stated that:  neuronal PTP1B inhibition results in decreased hypothalamic AMPK activity, isoform-specific AMPK activation in peripheral tissues and downstream gene expression changes that promote leanness and increased energy expenditure. Therefore, the mechanism by which PTP1B regulates adiposity and leptin sensitivity is likely to involve coordinated regulation of AMPK in hypothalamus and peripheral tissues.

The interpretation: Inhibiting PTP1B may actually have an effect on the brain that would help you improve body composition and burn fat.

The science says: PTP1B Inhibitors:  (PTP1B) is a highly validated molecular target, which mediates insulin resistance in mammals. PTP1B dephosphorylates the insulin receptor (IR) thus blunting its ability to transduce signal upon insulin binding. Inhibitors of PTP1B would be expected to restore activity to the IR and thus would find therapeutic benefit in the treatment of diabetes.

The interpretation: Discovering and manufacturing PTP1B inhibitors are currently one of the ‘hot topics’ in the pharmacological approach to to finding a drug to address the obesity problem, which is a primary contributing factor to type 2 diabetes.

The science says: Protein tyrosine phosphatase 1B (PTP1B) contributes to leptin resistance by inhibiting intracellular leptin receptor signaling. Hypothalamic PTP1B is specifically increased during HF diet-induced leptin resistance. This increase in PTP1B is due in part to chronic hyperleptinemia, suggesting that hyperleptinemia is one mechanism contributing to the development of leptin resistance.

The interpretation: When mice are fed a high fat diet it can increase the amount of PTP1B in the brain. A high fat diet possibly induced an overabundance of circulating leptin which leaves more leptin in the blood. The body then may become resistance to leptin’s effects; two of which are  regulating appetite and burning fat.

The science says: Neuronal PTP1B regulates adiposity, body weight and leptin action.

The interpretation: PTP1B has a big say in whether you store excess fat, how much you weigh and it also plays a pivotal role in the function of one of your master metabolic hormones-leptin.

The science says: PTP1B is expressed in hypothalamic regions harboring leptin-responsive neurons. PTP1B regulates leptin signaling in vivo, likely by targeting Jak2. Mice lacking the protein-tyrosine phosphatase PTP1B are hypersensitive to insulin and resistant to obesity. PTP1B may be a novel target to treat leptin resistance in obesity.

The interpretation: PTP1B is present within the brain and effects the way that leptin is able to effect the brain. Mice that were devoid of PTP1B were literally resistant to obesity. One could extrapolate that with either the absence or decreased over-expression of PTP1B, leptin and insulin would both work more efficiently to regulate weight and metabolism. This study showed that PTP1B does in fact regulate leptin signaling.

The science says: Protein tyrosine phosphatase 1B (PTP1B) is a key negative regulator of signaling by both of these hormones, so that inhibitors of this enzyme may provide promise for correcting endocrine abnormalities in both diabetes and obesity. As with other tyrosine phosphatases, identification of viable drug candidates targeting PTP1B has been elusive because of the nature of its active site. Beginning with novel phosphotyrosine mimetics, we have designed some of the most potent PTP1B inhibitors. However, their highly acidic structures limit intrinsic permeability and pharmacokinetics.

The interpretation: “We wish we could find something that inhibits PTP1B without so many side effects because if we could, we would make billions.”

As far back as 2002 analysts have estimated that an effective and safe drug targeting obesity could generate as much as $26 billion per year in the USA alone. “It is probably the largest pharmaceutical market ever, and carries with it 27–30 dangerous co-morbidities,” said Louis Tartaglia, vice president of metabolic diseases at Millennium Pharmaceuticals. If you add the patients who are obese and diabetic, the number soars even higher, as obesity and diabetes are linked diseases. (Some research says that as much as 80% of type 2 diabetes is related to obesity.

The science says: Published studies demonstrate that the botanically derived phytochemical, isolated and purified single-peak Isoquinoline Alkaloid Berberine HCl, specifically and potently inhibits human Protein Tyrosine Phosphates 1B (PTP1 B).

The interpretation: LepToThin™ with LeptoPro™ was formulated to specifically and naturally improve the body’s ability to respond to leptin signaling, thus helping you become better able to lose weight.

References:

LepToThin review

Am J Physiol Endocrinol Metab 296: E291-E299, 2009

Nature Medicine – 12, 917 – 924 (2006)

Dev Cell. 2002 Apr;2(4):385-7.

Here is THE most important thing you will EVER learn about fat loss…. Drum roll please……….

The unvarnished truth about losing weight is…

“You must get healthy FIRST…

to be ABLE to lose weight.”

Think about that for a moment, please, because it is the most important TRUTH I can ever teach you.

A healthy body isn’t overweight. Being overweight is an inflammatory state. Your body, at a cellular level, is inflamed. It’s really that simple. It actually is not that hard. So if you look at the big picture, your discontent when you look in the mirror, may be the least of your worries. When a body is inflamed it can create a whole host of inflammatory conditions. Heart disease is inflammatory, stroke is inflammatory, even cancer is an inflammatory disease.

So paying attention to your overall health and chipping away at things that make you healthier will indirectly help you solve your weight loss problem. It also solves the bigger more important problem of making you healthier overall.

And isn’t that the goal?

Here are a few examples…   Here are two major players that either keep you overweight or will sabotage your weight loss efforts…

1)    Stress (either too much or not dealing with it responsibly)

2)    Sleep (not restful or not enough)

You’ve probably heard that before right? But maybe you’re too busy spending your time counting calories.   I guarantee you that if you’ve spent time decreasing or mitigating the amounts of stress in your life, or spent time dedicated to stress relieving techniques; you would put a dent in your weight loss goal.   Similarly, if you got restful sleep and committed yourself to 8 hours a night (that’s when our exercise style actually burns the most fat) you would, as well, be taking great strides to break through barriers to achieve your ideal weight.  So, you see, there are powerful ‘indirect ways to lose weight.’  Meaning that you are cultivating healthy habits that will not only help you reach your weight loss goals but also help you reach your overall health goals as well. That is the overall goal… isn’t it.

I get so frustrated seeing people who try so hard to lose weight but who are unsuspectingly ‘fishing in a lake with no fish.’

Most people go about it all backwards; trying to look good first. Your body is an ever-changing, amazing machine that’s constantly trying to thrive.

You need to give it an environment in order to do so. If you do, you will be astounded at how it will respond.

Trust me. Smart exercise, plus smart weight loss, equals optimal health.