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muffintop-less:

Cravings Could Be Defeated with Two Little Words

Why is it that we crave chocolate chip cookies rather than chard? Or bread instead of broccoli? Take heart: It’s biological.

“Our attraction to sweets — and salt, carbohydrates and fat — is hard-wired from the Stone Age,” says Dr. David Katz, director of Yale University’s Prevention Research Center. Back then, food cravings were reliable signals to our ancestors to seek out certain foods that would provide energy (sugar, fat) and essential minerals (salt).

“Today, food is plentiful and it’s easy to avoid physical activity, but we’ve preserved craving tendencies because evolution is very slow,” Katz says. And cravings are just one more reason that obesity is an epidemic in this country. So is there anything you can do to fight these deep-rooted desires?

For starters, try a reframing exercise that seems to work for all sorts of yearnings. It’s actually pretty easy: When deciding whether to eat something that isn’t necessarily nutritious, use the words “I don’t” instead of “I can’t.”

What’s the difference? “With ‘I don’t’ you’re choosing words that signal empowerment and determination rather than ones that signal deprivation,” says Vanessa Patrick, an associate professor of marketing at the University of Houston. In four studies, Patrick and her colleagues examined how “empowered refusal” can increase feelings of control and self-awareness, especially with food. They found that when it came to deciding whether to eat certain foods, saying “I don’t” was nearly three times as effective as saying “no” and about eight times more effective than saying “I can’t.” The research was published in March’s Journal of Consumer Research.

Read on for explanations about why we crave certain foods and why we should just say “I don’t.” - http://www.latimes.com/health/la-he-cravings-20120721,0,7652489.story

fitness-vitality:

wishing-4-perfection:

Exercises that activate each buttocks muscle : 

• MEDIUS - Jumping Jacks 
• MAXIMUS - Deep Lunges 
• MINIMUS - Squats

Honestly, you need NOTHING else to get the butt you dream of, just these three exercises!

dat ass

muffintop-less:

15 Health Benefits of Eating Apples

Many of us forget that sometimes, the simplest answers are the best. Better health could be as easy as reaching for the fruit bowl for some apples next time you need a snack
 

What makes apples so great?

In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size.Two apples—Red Delicious and Granny Smith—ranked 12th and 13th respectively. Antioxidantsare disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin—a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.

• 1. Get whiter, healthier teeth An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.
• 2. Avoid Alzheimer’s A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.
• 3. Protect against Parkinson’s Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
• 4. Curb all sorts of cancers Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.
• 5. Decrease your risk of diabetes Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.
• 6. Reduce cholesterol The soluble fibre found in apples binds with fats in the intestine, which translates intolower cholesterol levels and a healthier you.
• 7. Get a healthier heart An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.
• 8. Prevent gallstones Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.
• 9. Beat diarrhea and constipation Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.
• 10. Neutralize irritable bowel syndrome Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.
• 11. Avert hemorrhoids Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.
• 12. Control your weight Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.
• 13. Detoxify your liver We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.
• 14. Boost your immune system Red apples contain an antioxidant called quercetin. Recent studies have found thatquercetin can help boost and fortify your immune system, especially when you’re stressed out.
• 15. Prevent cataracts Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.

Full Article

Quinoa, spinach, broccoli, peas, vegetarian beef, and garlic!

wishing-4-perfection:

Exercises that activate each buttocks muscle : 

• MEDIUS - Jumping Jacks 
• MAXIMUS - Deep Lunges 
• MINIMUS - Squats

Honestly, you need NOTHING else to get the butt you dream of, just these three exercises!

delishytown:

Sweet Potato, Cinnamon Apple Hash with Brown Butter & White Cheddar Scrambled Eggs

The Chicago Bears are on and that means that it’s officially Fall! I love Fall. September is my birthday month, it’s back to school time, football season starts, and Halloween is coming up! This is the best time of year. It’s time to cook delicious Fall flavors. Apples, cinnamon and sweet potatoes are so good together!

This delicious breakfast hash is easy and inexpensive, and it’s the perfect thing to make  on a crisp autumn morning when you’re super hungry. 

Dice one organic sweet potato, one red potato, and one onion. Saute in olive oil, flipping and stirring for a few minutes. Add one diced apple and 3 chopped celery stalks. Season with celery salt and pepper, a sprinkle of coriander powder, a pinch of smoked paprika, 1/2 tsp cinnamon, a dash of onion powder and a shake of garlic powder. Cook, flipping and stirring, until caramelized and cooked through, about 15 to 20 minutes. Taste it when it’s done and add more celery salt and pepper if it needs it.

Remove the hash from the skillet. Scramble 4 or 5 eggs with 1/4 cup white cheddar cheese, grated.  Add 1 tblsp butter to the skillet. Let it sizzle on med heat and turn a little bit brown, 30 seconds to 1 minute. Add the scrambled eggs and stir and fold gently until cooked through, about 1 minute. Garnish with smoked paprika.