Saturday, March 6, 2010
What Does 300 Calories Look Like
   Lunch: 350-Calorie Meals & Portions These midday meals contain 350 calories each--the perfect amount to keep you going without wrecking your diet. Packing one of the homemade lunches on the left doesn't take long, and look at all those low-cal and filling veggies you'll get! Notice how seemingly healthy options like the restaurant foods on the right can be very misleading! Those 350-calorie portions are pretty small.    Dinner: 400-Calorie Meals & Portions Many people consume a larger meal at night, so we picked 400-calorie dinners here. By combining whole grains with lean protein and vegetables, these homemade dinners (left column) are a snap to prepare--and they'll keep the late-night munchies at bay! In contrast, the high-fat and high-calorie meals on the right don't offer much in the way of nutrition or volume.    The bottom line is that you can eat more and lose weight when you know how to pick the right foods and the right portions. Use the images and portions above as a guide to create your own healthy, diet-friendly and nutritious meals every day!  |
Wednesday, February 10, 2010
How Expensive Is Cheap Food
Over the holidays in December, I stayed with my Mom for a few days. As we were cooking dinner one night, I opened the pantry to get some ingredients. Most of what was in there, I can only describe as a nutritional disaster. And after years of eating this way, it has certainly contributed to the poor health and weight issues she has experienced. But I have learned from experience that it doesn't do any good to preach to family members. My genuine concern has too often been viewed as overbearing and self-righteous. So I made a more subtle comment. "You know there's a new natural grocery store that just opened by the mall, Mom." "Yeah, and you've got to pay arm and a leg to get out of there too," she said. I left it at that and changed the subject. There was no sense in arguing. Between elevated health insurance costs, annual deductibles, monthly drug prescriptions and missed work due to illness my mother and her husband spend thousands - probably tens of thousands - of dollars on health care each year. In fact, next month my Mom is having a hip replacement surgery due to carrying too much weight for too many years... but eating healthy is too expensive. My brother recently told me a similar story about when his in-laws came to visit. He was making dinner and ran out of a few key ingredients. His mother-in-law offered to make a run to the store. They asked her to stop at the natural grocery store, because they didn't want to buy conventionally-raised meat. She agreed to go there. But when she returned, all she could comment on was how expensive everything was. Never mind that this woman and her husband are worth millions and a few hundred dollars here or there shouldn't make a difference. More to the point, he is diabetic and was hospitalized several times last year for heart problems. No telling how much that cost. She recently broke a hip due to bone-density issues. And they probably spend thousands of dollars a year on medications... but eating healthy is too expensive. My personal experiences are not unique. In fact a recent large survey of Canadians and Americans revealed that more than half reported "high costs" as the most significant obstacle to healthy eating. The first thing to understand is that disease and disability are far more expensive than even the most costly health foods and supplements. If you do not take care of your body - and if you abuse it by eating the wrong ones - the costs will be far higher than your grocery bills could ever be. Your joints will wear out before they should. You will experience more pain and a lower level of energy. You will get sick more often. And your net worth will definitely take a hit. You will pay more for health insurance and life insurance... not to mention the out-of-pocket costs for surgeries and frequent doctor visits. On the other hand, when you are operating at your peak, you will have more energy and creativity. You will feel better... and you will feel better about yourself. You will be happier. You will feel prouder to look in the mirror. And as a result, your relationships, your spiritual growth and even your career success will improve. Quite simply, the time and money you spend on your health and your diet are the most valuable investments you can make. There is simply no price you can put on a healthy body and a clear, sharp mind. And here is some great news if the economic downturn has you watching your wallet instead of your waistline... Despite the misconceptions, eating a healthy diet does not have to cost that much more than the standard American diet of processed, nutrient-depleted, hormone-pumped, pesticide-contaminated foods that most people eat. PERFECT BLOOD SUGAR! Without tasteless, "cardboard" food... Without endless hours of exhausting exercise... Without a second thought! Researchers have finally uncovered the real secret to maintaining healthy blood sugar levels... And it's not a strict, flavorless diet OR an expensive membership to a fancy gym! Believe it or not, the secret to ultimate blood sugar balance is a substance you've already got stockpiled inside your body. And by shoring up your reserves even more, you could...
Imagine NEVER having to give your blood sugar a second thought! For example, last night, my wife Kelley and I each enjoyed a piece of ruby-red Wild Alaskan salmon (Archer Farms from Target), half a baked sweet potato with grass-fed butter, a serving of sautéed broccoli (organic, frozen, from Costco) and a Wellness Bakeries cupcake. The entire meal: just over $4 per serving. The night before that, Kelley made a pot of chili with grass-fed ground beef. The cost of the meal: less than $2 a serving. We also enjoyed a bottle of Natura Cabernet (organic, grown in Chile) for just $11. For breakfast this morning, I had two organic eggs sautéed, half an avocado, an apple and a handful of almonds. Cost: less than $2. I don't know about you. But when I can eat a hearty meal of fresh, organic foods for less than the cost of a Super Value Meal at a fast food restaurant... I don't complain about the cost. With that said, here are several ways to save your dollars and still save your health... Buy in Bulk By far, the best way to save on food is to buy in bulk whenever possible. Not only will you save on the food, but you will also make fewer trips to the store. You have probably noticed that food prices have been steadily increasing over the past few years. This is a trend that is likely to continue, due to droughts, shortages and monetary inflation. As long as there is no danger of spoilage, food on the shelf is just as good as money in the bank. In fact, food is probably a much better investment than cash in the bank. If you have the space to do it, consider buying or building storage shelves to store more non-perishable foods. You can save a considerable amount of money buying staples, coffee and spices in bulk. And you can also take advantage of sales on canned goods and other foods, buying more than you need immediately and storing the rest. You should also consider buying a chest freezer to store more frozen foods and prepared meals. This allows you to multiply the recipes you cook and freeze what you don't eat immediately. This saves time later, when you can just pull an already-prepared meal out of the freezer. With extra freezer storage, you should also consider buying meat in bulk. You can take advantage of sales at the store. Or you might even consider going direct. Local farmers in many areas offer "cow sharing" or "cowpooling" programs. The farmer raises the animal. And when the meat is harvested, several people share the proceeds. You can buy a quarter of the meat from a grass-fed cow (about 200 pounds) for anywhere from $300 to $600. If you want to buy a "side" (half a cow) your savings per pound is even greater. You can also save money cooking whole chickens or learning to cut them up yourself. In some cases, you can save up to 75% on a per pound basis buying a whole chicken, versus boneless skinless breasts. And you can also simmer the bones to create stock for soup - another meal. A slow cooker is another great way to save time and money. You can use roasts and larger cuts of meat that you might not ordinarily cook. And since all you have to do is throw the ingredients together and turn it on, it saves a lot of time in the kitchen. Shop in Season Fresh fruits and vegetables are always priced higher during the non-peak seasons than in the summer and early fall. Not only are they less expensive when you buy them in season, but they usually taste better (tomatoes are not supposed to be pink and crunchy) and provide better nutritional value too. The best way to find organic food in season is to join a local CSA or visit your local farmer's market. Even Better... Grow Your Own You might not believe how much food you can grow in a very small space or in containers on a deck or porch. Last year, I picked up two young arugula plants on my way out of the grocery store. They were just three dollars apiece - and yet over the course of several months we probably ate 20 large salads from those two plants. And even if you don't grow vegetables and salad greens, you should consider growing herbs and spices. It takes very little space. They are quite easy to grow. And most are quite attractive. So yank out those geraniums and plant some basil, thyme and oregano. You can even landscape with certain plants. Several years ago, my brother planted a row of blueberry bushes. They are now over six feet tall. Last year, he harvested 75 pints of blueberries (and that was after the squirrels and birds ate their fair share). Buy Frozen Veggies and Berries If you are shopping on a budget don't forget about frozen organic vegetables and berries. They are usually much less expensive than those that are fresh. But the nutritional value is usually the same or often even better. After all, the produce is frozen and preserved shortly after being picked. Your Health Is Your Greatest Wealth There is no greater investment than an investment in your health. And there is no greater price to pay than losing it. The good news is that you can make healthy choices without breaking the bank. And I have only touched on a few in this article. There are many other ways to save money on food and supplements without sacrificing your health. I invite you to submit your own ideas in the comments section on the website. Just scroll down and click "comment" to let us know your thoughts. To Your Health,  Editorial DirectorTotal Health Breakthroughs |
Why "Low-Glycemic" is the Way to Go
Why "Low-Glycemic" is the Way to Go
by Ori Hofmekler
Question: Ori, How do you recommend low glycemic carbs and then talk
about the short window of opportunity. Won't the rate of digestion of a SLOW
carb be too long? Research points to a 2 hour window (it is only 4 hours if you
are eating plenty of carbs during the 4 hours).
Also, research recommends a 8-1.2g of carbs per Kilo of body weight per 1-2 hours (frequency depends on the amount of glycogen used). IF someone weighs 100 kilo, wouldn't it be hard to eat 80-120 g of complex carbs in one sitting? Finally, have you considered the revised Glycemic Load ratings, the effect of exercise on GLUT4, the very anti-catabolic effects of insulin, the 200% improved insulin sensitivity after workouts, the very different effects of whole proteins versus peptide bonded di and tri peptides proteins.
Answer: With all due respect to your stats, they're meaningless in
real life. The information you get from muscle magazines is typically inadequate.
If you get it from Pub Med - notice that many of the studies are sponsored by
commercial sport nutrition companies to make you purchase a cheap protein
powder (80% sugar or simple starch mixed with degraded soy or whey isolate + artificial flavoring, etc.).
The truth is that there is no conclusive evidence as to how much carbs are needed per muscle mass after exercise.
There is however evidence that insulin (not carbs) is the influencing factor in whether an anabolic action will occur or not. It is also a well known fact that when insulin is over-spiked - such as with over 10g of sugar intake per serving, it will instantly lead to a certain degree of insulin resistance.
I'm aware and I've written articles on the benefits of exercise on improving insulin sensitivity. Nevertheless, there is evidence that even one meal with excessive carbs can jeopardize the insulin stabilizing benefits you get from exercise. Consuming too many carbs after exercise is a recipe for insulin resistance and fat gain, particularly in the belly.
This is exactly what happened to a famous muscle magazine editor who
admitted to me over the phone that after using a commercial recovery meal
product (loaded with simple carbs) after exercise, he noticed an accumulation
of stubborn fat in the belly which he could not remove. I suggested that he
drop this product and instead incorporate a low glycemic recovery. As a result,
he noticed an immediate leaning down effect in the belly area. That's why we've created our protein products in this way - all natural and low glycemic - so that people can use them before and after exercise - and always benefit with no side effects. As for the sources of my science, they are all documented in the back of my books. None of my references are from muscle or fitness magazines.
Metabolic processes involve a huge complex of events on the cellular level
and the systemic level, integrated with each other and regulated by different
control mechanisms which are also influenced by environmental factors,
including nutrition and exercise.
Unfortunately, much of this information, acquired from muscle and fitness magazines, is written by people who have no background in biology and a very limited knowledge of nutrition. For these magazines the industry comes first, i.e. advertisements come first and the truth . . . who cares? We provide you with real factual information via our weight loss memberships. I expect that the dedicated individual will be curious enough to read the original information and the science references before questioning the technicalities.
Do you want to learn more about Ori Hofmekler’s Tenacious Fat Solution kit to help get rid of your stubborn belly fat?
The Tenacious Fat Solution Kit will help you remove hidden
obstacles to weight loss.
obstacles to weight loss.
Our products have no sugar added (which is groundbreaking),
they are made with all natural products, they are low carb, and they taste
amazingly delicious!
they are made with all natural products, they are low carb, and they taste
amazingly delicious!
Claim back your body!
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Thursday, January 7, 2010
How Does Movie Avatar Relate
Much of the press about Avatar has focused on the special effects, the motion capture and the 3-D presentation. These are modern filmmaking marvels, for certain, but the film succeeds for a far more important reason: Its story -- and its message. Others have reviewed the film in a more critical light; notably Alex Jones who sees it as more of a propaganda piece (http://www.infowars.com/alex-jones-...). But I see the film differently, and I think it carries a strong, positive message. (Spoiler alert: This article discusses some of the plot elements of the film.)
With Avatar, Cameron has delivered a fast-paced fantasy adventure that weaves together a stream of powerful themes that are so important to our modern world that they extend far beyond the world of fictional film: Issues like corporations destroying nature for profit, the lack of respect for living creatures, and the failed policies of "militarydiplomacy" that the USA continues to pursue. The themes in Avatar reflect the greatest challenges of our modern world, and the message of Avatar is both deeply moving and highly relevant to the future of human civilization.
Not many who view Avatar will understand all this, of course. To the younger crowd, Avatar is simply a cool action-adventure film with a compelling love story that makes it a great date flick. But to those who've been around on this planet a little longer, the story of Avatar is a far important story of good versus evil, war versus peace, destruction versus healing and isolationism versus interconnectedness. This depth of sensitivity to life is rare to find in any film these days, much less a blockbuster feature film, but that's what makes Avatar so truly remarkable: It speaks to viewers at many different levels, intertwining the core themes of human mythology in an extremely tight, fast-paced screenplay that doesn't let a second go to waste.
That's classic James Cameron, of course: Cutting scenes, dialog and seconds out of the film until it becomes a polished, tightly-presented story that transports you into the on-screen world and doesn't let go of you until the credits roll. It's an emotional story, too. Much like Titanic, Avatar convincingly pulls you into the minds and hearts of the key characters, delivering an authentic emotional connection with the on-screen characters even though their skin is blue.
Colonialism
The overriding theme of Avatar is one of western Colonialism, where western nations use their military might to invade lesser developed countries, terrorize their people and pillage their lands for valuable natural resources.And yet these acts of military imperialism are always justified by the imperialists. As the top military commander says in the film in response to the natives resisting their lands being pillages, "We'll fight terror with terror!"
It remains the standard operating procedure of any military imperialist nation: Invade whatever country you wish, and if the locals fight back, condemn them as terrorists and use that as an excuse to turn up the heat with even more bombs and weapons.
Gaia and the interconnectedness of nature
One of the more interesting elements in Avatar is the neural connection fibers that each living creature is born with on the planet. Animals, humanoids and even the trees have these neural connection fibers, allowing all living creatures to "plug in" to each other's neural networks. Once connected, they can feel each other's emotions and thoughts. They are, in essence, operating as one single being with expanded sensory awareness.This plot element is largely thought of as fiction, but in reality, it is merely a representation of something that's very real in our world: The interconnectedness of all living systems through methods that science hasn't yet identified. Although science won't admit it, there does exist some medium of communication between living things right here on planet Earth.
Plants, for example, really do talk to each other through their roots and other sensory systems. The study of this field of science is called Plant Neurobiology, and the world's top research facility is the International Laboratory of Plant Neurobiology in Italy. There, it has long been established that plants are, in fact, intelligent. (http://www.wired.com/science/discov...)
Recent research actually demonstrates that plants communicate over their own "chat networks" where important information is exchanged about what's happening in their immediate environment. (http://www.physorg.com/news10994483...)
The world depicted in Avatar also demonstrates the healing power of Mother Nature as the key character Jack Sully has his consciousness transferred from his broken human body to his much stronger alien body through the help of a healing tree (into which all the natives are neurologically plugged in, too).
The concept of Gaia is also unleashed in the film, although it's never referred to as Gaia. At one point in the film when all hope seems lost for the natives, Jack Sully prays to Gaia to help save them, at which point the female character Na'visays, "[Mother Nautre] doesn't take sides. She only maintains the balance of life." This demonstrates a much deeper understanding of the role of nature than most modern humans grasp.
Avatar and the Amazon Rainforest
Much of what takes place in Avatar could be described as a very accurate reflection of the struggle between petroleum companies and the indigenous populations of the Amazon rainforest.As someone who lives in Ecuador full time, I am particularly aware of some of the local details of this struggle. It is essentially the same setup as Avatar: Native people live in harmony with the environment, respecting the life around them, and then a western corporation shows up and destroys their ecosystem, poisons the people and exploits the land in order to mine it for valuable natural resources. The people fight back and they're met with military force.
This reflects the very modern story of the indigenous Ecuadorian Indians versus Chevron and its oil drilling agenda. Read more about this conflict between Chevron and the people of the Amazon here: http://chevrontoxico.com/
Fighting back
What's satisfying about Avatar, of course, is that the natives fight back. Rather than allowing their lands to be destroyed by corporate greed, they fight the imperialists with intelligence and a network of willing animals operating via land and air -- animals who ultimately allow the natives to defend themselves against the invaders.Here's where Avatar really becomes fiction, because in the real world, spears usually aren't victorious over bullets. And hoards of large bullet-proof animals don't stampede to your rescue. But that's Hollywood, and it makes for a great story even if it's not an accurate reflection of what happens in our world.
There's a level of violence in Avatar, but it's not gratuitous, bloody violence. It's not gore, and the military action violence that takes place in the story always moves the story forward. James Cameron never uses violence solely for the sake of violence -- he uses it in the film as a crucial part of the story.
Technology and emotions
The reason Avatar works is because the technology has advanced enough for CG (computer graphics) to accurately capture and render the subtleties of facial expressions. As human beings, we are hard-wired to read and interpret subtle facial expressions as emotional content, and without the subtleties, computer-animated characters look stale and plastic.But thanks to the remarkable technology that Cameron has applied to Avatar, facial expressions are convincingly carried through the computer-rendered alien characters (no doubt with a fair bit of 3D modeling work to help augment the motion capture). The result is a level of human authenticity (in alien-looking characters) that has never been achieved before... in any film!
Remember, though, that technology alone never makes a great film. It's the story that really makes it work. Technology just makes the story convincing.
Go see Avatar
If you love nature, and you love to see beautiful alien worlds depicted in breathtaking scenery, go see Avatar. If you love action films, or a touching romance, or science fiction, go see Avatar. In my opinion, it is easily the best film of the year, and perhaps even the best film of James Cameron's career.It also delivers a message that feels right at home to NaturalNews readers: The love of nature, the interconnectedness between all living things, and the victory of good over military might. Avatar is much more than an action flick. It's much more than a love story, too. In my view, it's an urgent message for our modern world where many of the atrocities committed by the human invaders in Avatar are being carried out right now against our own planet.
When it comes to planet Earth, after all, humans are the imperialists. We have destroyed much of the natural habitat on our planet; we've poisoned the rivers and oceans; we've polluted the sky and burned up much of the planet's natural resources. In our quest for more energy, more consumption and more profit, we are stupidly destroying our own planet... and destroying our own future in the process.
We are, in effect, both the invaders and the natives on this planet, and through our misguided collective consumption, we are destroying our own land, our own trees and our own home. And because life is so delicately interconnected, in destroying our own planet, we are only destroying ourselves.
This is one of the many messages that Avatar delivers. Go see the film yourself to catch the rest.
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