Best Life Foreword

Another thing I know for sure now is that you’ve got to ask yourself, What kind of life do you want and how close are you to living it? You cannot ever live the life of your dreams without coming face to face with the truth. Every unwanted pound creates another layer of lies. It’s only when you peel back those layers that you will be set free: Free to work out, free to eat responsibly, free to live the life you want and deserve to live. Tell the truth and you’ll learn to eat to satisfy your physical hunger and stop burying your hopes and dreams beneath layers of fat.

A young woman on my show who had been struggling with her weight once said to me she’d learned to challenge the pain and not the peanut butter. I thought that was brilliant. Once you work on what’s eating you, you won’t want to eat so much.

The Best Life Diet plan on the following pages mirrors the way I eat and live now. There is no secret to losing weight. It’s simple physics; what you put in vs. what you put out.
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Circle Of Life

You know the pattern. You’re angry about something. The solution: a fistful of chocolate chip cookies. You’re down in the dumps for no particular reason. Nothing Ben & Jerry’s can’t fix. One of the greatest weight loss obstacles is fighting emotional eating — impulsive, unhealthy snacking triggered by stress, boredom, depression, and other factors. To halt these cravings that can sabotage your weight loss efforts, you have to determine what triggers those episodes of late-night cookies and straight-from-the-carton ice cream binges. What are you angry or depressed about that makes you turn to food for comfort?

A great self-discovery exercise for defeating emotional eating is the Circle of Life. It pinpoints your life’s most important areas, determines their current status (going well or needs improvement), and then helps to develop a plan to correct the problem areas. It not only can put an end to your emotional eating, but also address other troubles spots that may interfere with your health and wellness.

Here’s how it works. Draw a large circle on a blank sheet of paper. Divide the circle into several sections so it resembles a sliced pie. Each section represents an area you feel is an integral part of a fulfilled life, such as career, family, health, fitness, friendship, romance, finance, relationships, etc. Aim for at least six categories and write them in each pie slice.

Next, ask yourself how everything is going in that area — and be brutally honest. Going well, write a positive sign; not so well, make a negative sign. Examine the slices with a negative sign. How could you improve that area? What is something you can do every day to stimulate positive change? Write at least one item in each section that you can do right now to improve that category, and then commit yourself to it. Read More

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Servings: 12 muffins; serving size: 1 muffin (2 1/2 ounces)

No need to wait until the fall months to enjoy this scrumptious muffin. Bake a batch, freeze them and enjoy any time of the year. Prep time: 15 minutes; cook time: 20 minutes

INGREDIENTS

• 1 cup unbleached all-purpose flour
• 1 cup wheat bran
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 egg, lightly beaten
• 1 cup plain nonfat yogurt
• 4 tablespoons butter, melted
• 3 tablespoons light brown sugar
• 1 cup canned pumpkin or pumpkin puree
• 1/4 cup finely chopped walnuts

DIRECTIONS

Preheat the oven to 350 degrees F. Fill a 12-muffin tin with baking cups and it set aside. In a large bowl, combine the flour, wheat bran, baking powder, baking soda, salt, cinnamon and nutmeg. Make a well in the center.

In a separate bowl, beat together the egg, yogurt, melted butter, sugar, pumpkin and walnuts. Pour into the well of dry ingredients and mix the batter just until the ingredients are combined. Evenly distribute the batter among the muffin cups. Bake for 15 to 20 minutes or until a toothpick inserted in the center comes out clean. Remove the muffins from the pan and allow them to cool on a wire rack.

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Tuscan bean soup

Serves 4; serving size: 1 1/4 cups

Use dried beans and  you’ve got aromatherapy from the kitchen. Use canned and you’ve got dinner in a flash. Either way, this soup is divine! Prep time: 5 minutes; cook time: 1 hour, 40 minutes with dry beans, 20-30 minutes with rinsed, low-sodium canned beans

INGREDIENTS

• 3/4 cup dried cannellini beans (yields approximately 2 cups)
• 2 tablespoons extra-virgin olive oil, divided
• 1 medium onion, peeled and sliced
• 2 cloves garlic, peeled and chopped
• 1/2 tablespoon fresh snipped sage (or scant 1 teaspoon dry)
• Fresh sage leaves for garnish

DIRECTIONS

Place the dried beans in a stockpot with a quart of water. Bring the beans to a boil and cook for 2 minutes over medium heat. Turn off the heat and cover. Allow the beans to soak for 1 hour. Drain and rinse the beans thoroughly. Return the beans to the stockpot and cover them with 3 cups of fresh water. Bring them to a boil and reduce the heat to medium. Simmer for 30 to 40 minutes or until the beans are done, skimming away any foam that develops.

During last 10 minutes of cooking, heat the oil in a large skillet over medium heat. Add the onions and garlic, stirring constantly. Cook for 3 to 4 minutes or until the onions are nicely browned. Add the entire contents of the skillet to the beans and remove from heat. With an immersion blender (see note), puree the soup, adjusting the thickness with water. Stir in the minced sage, cover and let stand for 10 minutes before serving. Ladle two 1 1/4-cup servings into the soup bowls. Garnish with fresh sage leaves and serve warm. Allow the remaining half of the soup to cool. Pour the soup into a shallow freezer container, label and freeze.

Note: If you do not own an immersion blender, allow the soup to cool slightly. Puree it in batches in a blender. Return half of the soup to the stockpot and gently reheat. Allow the remaining soup to completely cool and freeze.

Alternative preparation method: Instead of dried cannellini beans, use a 15 1/2-ounce can of drained and rinsed beans. Begin the recipe with the second paragraph of instructions and heat the mixture until hot.

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Discover My Mom’s Inhouse Power recipe!

Sweet potato and asparagus with orange glaze

Serves 2; serving size: 2 cups

This dish is lovely when served alongside a piece of grilled wild salmon, tuna, turkey breast or chicken. Prep time: 5 minutes; cook time: 14 minutes

INGREDIENTS

• 1/2 cup fresh orange juice
• Zest of 1 orange
• 1 tablespoon minced fresh ginger (from 1” of fresh ginger)
• 2 teaspoons low-sodium soy sauce
• 1 medium sweet potato (approximately 5” in length and 2” in diameter)
• 1 pound fresh asparagus, approximately 20 (1/2” diameter) spears or a 5” round bunch, washed, trimmed and cut into thirds

DIRECTIONS

In a small bowl, combine the orange juice, zest, ginger and soy sauce. Mix well with a wire whisk and set aside.

Microwave the sweet potato until a fork can be inserted easily into the center. Depending on your microwave, this will take from 4 to 8 minutes. Slice into approximately 1/4”-thick slices. You should have around 1 1/2 cups.

Place the asparagus and potato in a shallow ovenproof dish that has been greased with cooking spray for 2 seconds. Cover with the sauce and refrigerate for at least 2 hours, turning occasionally, if possible.

Preheat the broiler. Broil 5 to 6 minutes, turning once halfway through, or until the asparagus is tender, being careful not to overcook. Serve immediately.

Variation: Glaze can be used on any vegetable. It is particularly good with sliced zucchini and yellow squash or partially cooked acorn squash rings.

TIPS
Tip: The sweet potato can also be steamed for 12 to 13 minutes if you prefer.

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Asian stuffed salmon fillet

Serves 2; serving size: 3 ounces salmon and 1 1/4 cups vegetables

This dish can be baked or roasted in the oven or cooked on your grill. Prep time: 15 minutes; cook time: 20 minutes

INGREDIENTS

• 1 teaspoon canola oil
• 1 baby bok choy, sliced into thin strips (rounds)
• 1 cup baby spinach
• 1/2 cup fresh bean sprouts
• 1/2 cup matchstick carrots (or 7–8 baby carrots cut in half or quarters lengthwise)
• 1 scallion, sliced thinly (using about 2/3 of the scallion)
• 1” fresh ginger, peeled and finely grated*
• 1 clove garlic, finely minced
• 2 teaspoons light soy sauce
• 7 ounces salmon fillet, skin removed
• 2 teaspoons honey
• 2 teaspoons Dijon mustard

DIRECTIONS

Preheat the oven to 450 degrees F. Heat the canola oil in a sauté pan over medium heat. Add all the vegetables, ginger and garlic.

Cook until the vegetables are tender but firm, approximately 5 minutes. Add the soy sauce. Cook 2 to 3 minutes more.

Tear off 2 pieces of aluminum foil large enough to wrap one portion of salmon and seal it tightly. Cut the salmon through the center lengthwise so that you have 2 thinner slices. Lay 1 slice on the aluminum foil, top with half the vegetables and then cover with the other slice of salmon. Repeat this for the second portion.

In a small bowl, mix the honey and mustard. Brush the fish with the honey mustard. Wrap the fish in foil. Bake until the fish is flaky, approximately 20 minutes.

Variation: Use the vegetable mixture to stuff thin slices of turkey breast and cook as this recipe directs.

TIPS
Tip: Using a knife, after peeling, score your ginger with a line at approximately 1 inch before grating and then easily grate on box back to the mark. Enjoy!

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weight-loss yahoo
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Chicken salad with thyme, walnuts and grapes

This mouthwatering salad has a surprise sweetness from the grapes and orange juice along with a wonderful crunch from the walnuts. Prep time: 5 minutes; total time: 5 minutes

INGREDIENTS

• 3 ounces boneless skinless chicken breast, poached, cooled and diced
• 1/8 teaspoon fine sea salt
• 1/8 teaspoon black pepper (3 good cranks of the pepper grinder)
• 1/4 cup seedless purple grapes, sliced in half (about 10 grapes)
• 1 tablespoon chopped walnuts
• 1 teaspoon fresh thyme leaves or 1/3 teaspoon dried thyme leaves
• 1 tablespoon orange juice
• 1/8–1/4 cup yogurt cheese or approx. 2–3 tablespoons plain low-fat or nonfat yogurt
• 2 cups baby spinach

DIRECTIONS

Mix the chicken, salt, pepper, grapes, walnuts, thyme, orange juice and yogurt. Blend well.

Serve over baby spinach.

Alternative preparation method: For chicken salad with mango, soy nuts, cilantro and lime, do not add the grapes, walnuts and thyme. Instead substitute 2 tablespoons roasted soy nuts, 1/4 cup diced mango, 1/2 cup roughly chopped cilantro and 1 tablespoon fresh lime juice.

Tuna variation: Substitute 3 ounces of canned, drained low-sodium tuna in spring water for the 3 ounces of cooked chicken. Enjoy!
To Be Continued 

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If you find it hard to lose weight, do you need to increase your metabolism? Will efforts to boost metabolism help you lose weight and gain energy? Do you have a “slow” metabolism, and need to speed it up in order to lose weight? These are important questions for anyone trying to lose weight, but particularly for thyroid patients, who may be struggling against an impaired metabolism.
What is Metabolism?

When we eat, food is converted into energy. The term “metabolism” refers to the way — not the speed – that your body processes and uses the food you eat. Rather than “faster” or “slower” metabolism, it’s most accurate to describe metabolism as efficient or functional versus inefficient or dysfunctional.

Metabolism is made up of several components:

Basal metabolism – From 60 to 65 percent of calories you eat daily are spent keeping you alive and providing basic energy for life support.
If you were to lay in bed all day, you would still need these calories to support basic body functions. Physical activity – 25 percent of your calories go to movement and physical activity. Thermic effect of food – About 10 percent of calories are spent processing the food you eat. For example, if you eat 2000 calories a day, you should be burning 200 calories a day simply eating and digesting your food.

You must Increase Physical Activity. Exercise can increases the heart rate to  raise metabolism while you’re exercising. Some experts believe that exercise also boosts resting metabolism for several hours, as muscles burn calories to recover and repair themselves. I personally recommend Fighting Fit Fighting Fat Harvey Walden DVD This DVD with your dieting program is great, it works for me. Have fun and good luck.

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The current high levels of obesity have made weight control a major health priority throughout North America. At the same time, statistics show that average weight loss for dieters on conventional diets amounts to a mere 5-8 pounds per annum. Why is dieting so difficult? According to a new survey (1), there are three reasons. We don’t have a sufficiently powerful incentive; we let ourselves go hungry; and we don’t deal effectively with “bad days”.

The new weight loss survey asked dieters to identify the three biggest obstacles they faced when following a calorie-controlled eating plan. The most popular replies were:

- Inadequate incentive to lose weight (75 percent)
- Hunger (70 percent)
- Bad days (69 percent)

Let’s look at what causes these diet problems, and how we can overcome them.

Why Is Incentive So Important When Trying To Reduce Weight?
We gain weight either because we consume too many calories, or burn too few, or (most likely, a combination of both). So to lose weight, we need to correct this calorie imbalance by changing our eating and exercise habits. But as we all know, regular habits aren’t easily changed, especially if it means cutting out our favorite food treats. The only way to do it, to to find a strong incentive to help us change.
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1. Get a fitness assessment. An assessment done by a personal trainer will help you decide what your goals should be. For example, it will show if you need flexibility work or if instead you should focus on increasing your cardiovascular capacity. This will provide a starting point for fitness planning. Also, be sure to check with your doctor to ensure that your new routine will be the best and safest one for your individual needs.

2. Purchase equipment that is right for you. Don’t get something that is just going to end up a coat hanger, Greene advises. “You want to look at what is exciting to you, what you will do and what to focus on once your assessment has been done,” she says. “Do you need the cardiovascular exercise? Buy a cardiovascular machine. Do you need some strength training? Purchase a Dyna-band or small hand weights. It depends on what sort of equipment you need and what sort of equipment you are going to use.”

3. Be creative. Do you have a can of soup? Then you’ve got yourself a dumbbell. Using the resources around you not only mixes up your routine, but it saves you some money too. You can even use your own body weight to do various resistance exercises that help to increase your strength, Greene says.

4. Embrace the outdoors. There are many winter activities that people can do outside that can be fun and safe. Snowshoeing, cross country skiing and even going outdoors to play with your children are great ways to integrate exercise into your life during the winter months.

5. Maintain a support system. Whether you need a friend to work out with or someone who will help you stay motivated, Greene emphasizes the value of getting support to help you commit to your new routine. Even if it is asking a family member to do the dishes so you can get a workout in, other people can greatly aid in making your resolution a reality.

6. Change up your routine. Not only can adding a mix to your workouts prevent injuries, it can also add some “spice” to your routine. Greene notes that the more fun you make exercise, the more likely you are to sustain it. Changing up a routine also gives you the chance to target different areas of your body. While the typical recommendation for cardiovascular activity is 20 to 30 minutes at your target heart rate five to six days a week, it is important to engage in both aerobic and weight-training activities because research has also shown that strength training should be a part of every workout as well.

7. Realize that weight loss won’t happen overnight. Greene suggests that a one- to two-pound weight loss per week is a realistic expectation, but it will take time to see significant results. Instead of only paying attention to the numbers on the scale, focus on how your clothes are feeling, how your resting heart rate is dropping and how you have more energy overall.

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