The FDA is on the of determining if Stevia is GRAS — Generally
Regarded As Safe: experts have gotten together and have given their
consensus that the product is safe for general consumption.

Once the FDA places this label on a ingredient, is basically given
the green light to be added to any product.  There are many consumer
product companies chopping at the bit to get this product out to the
general public. So,  what does this mean’

Here’s a little history lesson:

• In 1985, Stevia was suggested to cause cancer.
• In 1991, the FDA restricted its import and declared Stevia an unsafe product
• 1994, under the Dietary Supplement Health and Education Act Stevia was classified as a supplement and the FDA was forced to change its stance.
• 2008 the 1985 study was discredited.

Suggested Health Benefits:

• regulates blood sugar levels
• lowers elevated blood pressure
• improves dental health — when used as toothpaste or mouthwash
• improves digestion
• weight management

Okay — so why — The big whoopla about Stevia is that it’s ALL NATURAL.

But what does all natural means — HMMM NOTHING,  guess what
bio-degradable waste is all natural, so are bodily excretions, doesn’t
mean I’m going to eat it!  Sorry to be so frank, but I needed to drive
how the point.  So basically because it’s natural it’s not a reason for
you to think its good for you.

Here’s are some potential side effects if the FDA gives Stevia “GRAS” status:

• may affect the male reproductive system
• large amounts may inhibit the absorption of nutrients

So I’ve presented the facts, what do you think’  Talk to me.

Everyone is always trying to find the next new diet “thing” “fad” “craze” Now it’s gluten free — until a few short years ago, no one know what “gluten” let alone the its clinical name Celiac disease. Celiac is the bodies inability to process gluten.  Gluten is typically found in rye, wheat and barley.  The disease is hard to diagnose because it masked itself with very common symptoms.

Now more than 2 million people in the US are diagnosed with the disease and by 2010 it’s projected to be a $2 billion business.

Why the big boom, well many folks mistakenly believe that by avoiding food that contains gluten they will lose weight.  Sorry folks, but it’s a marketing ploy.  Removing gluten from your diet won’t help you lose weight. Why …. because remember the “fat free” craze of the early 90’s to make up for the taste manufacturers added more sugar, salt and other ingredients to make it taste better.  Guess what”” They haven’t changed their tricks!

What to learn more about celiac disease, click here.

Yes, they all say I’m naturally thin and I don’t have to do anything but chase around my little dog that fits in my purse.  But the latest Victoria Secret models to grace the runway admit that before the show, they watch what they eat and amp up the cardio.  So, models are human and that with a little diet and exercise you to can be a supermodel! Okay may its just in the privacy of your own home!  When I feeling down and need a little boost, I listen to RuPaul’s song supermodel and instantly I’m transformed into America’s Next Top Model.

What transforms you’  Do you have a power song, phrase or an outfit that makes you feel like a supermodel’ Tell me, I would love to hear about it.

So, you sat out Black Friday.  Who could blame you. What’s up with Kohl’s opening at 4am! Honestly what could you possibly need at 4am!! Okay back to the story.

You are heading out looking for just the perfect gift, so here are some strategies to shop all day without blowing your diet!

1. Start with a healthy breakfast — be sure to include some protein to help keep you satiated, sorry yogurt is not a good source of protein, Greek yogurt is a better choice or cottage cheese.  Also try to have a whole grain cereal, oatmeal or muesli.
2. Stay hydrated! — sometimes thirst is masked as hunger.  So make sure you bring you own water, sorry diet soda, Starbucks, or teas don’t cut it.
3. Lunch time choices — when it comes time for lunch choice, lean meats such as grilled chicken without any sauces or cheese, green salads, non fried foods.  At the mall your best choices are Au Bon Pain, Subway or any place where you can control how your food is prepared.
4. Bring healthy snacks — bring along some nuts (no more than 1oz), fruit and a protein shake so that you are tempted to swing by and grab a cookie or 2.

INGREDIENTS

• • 1 1/4 lb leftover Turkey chopped

• 2 cloves garlic, chopped
• 1 large onion, chopped
• 1 large red pepper, chopped
• 1/4 tsp crush red pepper
• 3 tsp Italian seasoning
• 1/2 tsp freshly ground 4-pepper blend
• (2) 28-oz cans diced tomatoes, with liquid, no salt added
• (1) 15-oz can Bush’s Best pinto beans, liquid drained
• 2 tsp hot pepper sauce
• 1 pkg 6-oz each, sliced, fresh mushrooms
• 3/4 cup all natural, no sugar apple juice
• 1 cup frozen corn, thawed

1. Spray pot with cooking spray, put in your chopped leftover Turkey
2. Add the garlic, onion and red pepper. Cook for 3 minutes and add crushed red pepper, 2 tsp Italian seasoning and fresh ground 4-pepper blend. Cook for 8 minutes, then transfer to a large pot.
3. Add the tomatoes with the liquid, the pinto beans with the liquid, the cooked turkey bacon and the hot sauce. Stir in the zucchini and mushrooms.
4. Bring to a simmer and add 1 tsp Italian seasoning, then reduce to low heat. Cook for 1 hour, stirring occasionally. Serve over brown rice.

NUTRIENTS PER SERVING:
Calories: 100
Fat: 2g
Carbs: 10g
Protein: 10g
Cholesterol: 13 mg
Fiber: 3g

Okay so today your headed to grandma’s house or Aunt Susy’s and they make the best (insert the food or dessert) Now you think the best strategy is to starve yourself all day so that you can get your grub on at Thanksgiving dinner.

WRONGO BADONGO!

Trust me, my Grandma is the best cook, she can make brown rice take like a treat.  Sorry, I digress.  When you starve yourself you body goes into starvation mode and thinks no food is coming an actually holds on to all the food that you eat.  So when you think you are saving calories and not eating you are actually doing a disservice to your body and all the extra food that you consume because you are hungry will turn to wait for it.. FAT!!!  So the moral of this story!!

Severely restricting your calorie intake will not work!  So are are asking, what should I do to serve a day of eating!

• eat small meals throughout the day
• drink water so that you stay hydrated
• pick your battles, select 2 high fat/caloric items and you are done
• lose the dark meat — white meat has less calories and fat

Good luck out there!! We can survive the holiday without gaining much weight.

Americans drink more hard liquor in December than any other time of the year, according to the Distilled Spirits Council.  Plus, we all drinking leads to EATING!! If you’re picking appetizers all night, you’ve got your head first in a pizza, or worse yet, as the Brits say if your drinking eating is like cheating!

So it the holidays and with everything that is  going on in the world, who can blame a girl for going out and getting a cocktail or 2.  But here are suggestions on how to do it without blowing your diet. Try on of these to cocktails.

There is no scientific evidence about what is the best time the exercise, what really comes into play is motivation’  When will you FEEL like exercise’

We all have different body clocks, some of us feel our most energy in the morning or in the late afternoon. Which is great, but with all of the other obligations — work, friends, family following your body clock may become a little difficult.

According to the American Council on Exercise, they find the people who exercise first thing in the morning tend to be more consistent with their exercise as its less likely to get squeezed out due to time constraints.  I work out feel great because I have done something for myself and it’s not possible for anything to get in the way.

Now I hear what you are saying, setting the alarm for 5am stinks, but .. it’s WORTH IT!!!  So, how do you do it.

• Set a bed time! Yes a bed time, you need to sleep and with the invention of Tivo, DVR there goes your excuse about missing your favorite TV shows.
• Relax a little before you go to bed, so that you can fall asleep — try reading or listening to relaxing music before you go to bed
• Lay out your clothes before you go to bed, so all you have to do it get dressed.
  • I even had one client dress in her gym clothes
• Make a date with yourself and put your workouts in your calendar.

Be sure you have something in your stomach before you head off to gym.  It doesn’t have to be a full Old Contry Buffet breakfast, but something small like a banana, piece of toast or a glass of juice.

1. Don’t want your turkey to dry out try rubbing olive oil mixed with herbs and garlic.
2. Avoid the skin and dark meat  — you’ll save tons of calories
3. When your stuffing recipe calls for butter try using chicken broth.
4. Decide the few thing that you are going to splurge on before you go.
5. Go for a pre-Thanksgiving Day walk, or try a turkey trot to help burn off some calories
6. Watch what you drink, because liquid calories do count
7. Don’t starve yourself all day, make sure you eat sensibly during the day
8. Replace some of the sugar in your baked good with applesauce
9. Use light varieties of sour cream, cream cheese or butter
10. Be friendly, get up a talk with friends and family away from the food table so you won’t endulge in mindless eating

A new client of mine approached me with a big challenge.  She as a number of goals that she wants to achieve over the next year, she wants to:

1. lose over 100 pounds
2. pass the bar
3. graduate with her MBA
4. start interviewing for a job
5. start dating again
6. potential attendance to the inauguration of Barack Obama

Do you have goals like this’  Have you ever set goals like this’  Now honestly tell me how successful have you been’

Many people have these goals and if they don’t achieve them within a few weeks, they get disappointed and go back to their old habits and behaviors. My advice to her was slow and steady wins the race.

Instead of focusing on the top of Mt. Everest, let’s set up a number of steps along the way, and celebrate each step.  This will help keep you motivated to keep going. I also encourage all of you to tell as many people as you know what you are doing say that way, they can help hold you accountable and provide a little encouragement along the way.

These next 2 will be the hardest of all

1. STAY OFF THE SCALE!!
2. STAY POSITIVE!! You can do this and You will do this!

So, you just go an invite to a special event were you want to wear that little black sleeveless dress, or just booked that Caribbean vacation.  Then you look in the mirror and say……

OH CRAP! I gotta loose some weight!

The first question you have to ask is are you prepared to change your eating habits’  If your eating is not fully in line they losing weight will be tough. The best way to do this is to ask yourself:

• what are you eating’
  • will journal all your food and exercise
• how much are eating’
  • are you willing to start weighing and measuring your food
• when do you eat’
  • time of day
  • is it an emotional response
  • is there long time lapse between when you eat
• how do you feel after eating’
  • full
  • still hungry

After answering theses questions how do you feel’ Are you ready to take the next step are you willing to commit to changing your eating habits’

I hear so many times, from my clients that I don’t know how to cook! Well trust me, I’m no Martha Stewart.  But I do liken myself to Rachel Ray, okay a little less perky, but I can whip up some healthy recipes with minimal cooking experience in 30 minutes or less.

So here’s a minimal cooking recipes.

• 1/2c oatmeal
• 1 T sunflower seeds
• 1 T dried cranberries, raisins or cherries
• 1 c skim milk

place in a bowl, cover and refrigerate overnight.

This recipe can easily be doubled to feed a family, the current serving size is 1.

Nutrition: 332 calories, 7.5 gram fat (1.5 saturated), 48 grams carb, 138 mg sodium, 5 gram fiber and 18 grams protein

Okay other options:

increase the protein — stir in some protein powder (any flavor you like)

mix up the nuts — try almonds, pecans, walnuts
change the milk to Fage or any other Greek yogurt

This one is so easy you can’t screw it up!

Do you have a favorite no cook recipe that you want to share’