How not to stuff yourself this Thanksgiving

Tomorrow, Thanksgiving, is the big day, and Friday is the regrets day. Why do people stuff themselves on Thanksgiving? Why do they eat to the point that it actually hurts, or worse, the food comes up the same route it went down? Why do people eat so much that they have to let out a notch or two in their belt? Why do some look on it as a contest to see how much they can eat? The typical American consumes at least 3000 calories on Thanksgiving. For those of us who are trying to eat healthy, that is three days worth of calories for some who are on restricted diets.

Thanksgiving is really just another 24 hours, like today. It is another day when ANY of the food you eat on Thanksgiving will be available on every other day of the year. Really, it will be! It is not like the food is going to be your last meal (well, technically, it could be, but we will assume it isnt). People just do not pay attention to what they are eating on that daythe social setting and excitement of the day are absorbing their attention, and the food actually becomes secondary to the whole event when it comes to tasting the meal. When we do not take time to enjoy the foodreally taste it by chewing it thoroughly--we miss out on the pleasure in dining.

So, what can you do to prevent the regrets day, from feeling awful, ending the day wondering what happened? Here are some tips to help you enjoy Thanksgiving without any of the painful aftereffects:

1. DRINK WATER: Drink lots of water today and tomorrow, and make it a full glass before you sit down to the big meal. It will help give you a 'full' feeling without any of the bad effects from stuffing yourself with food. Limit yourself to one drink--a glass of wine, for example.

2. BE VERY CHOOSY: Whether the meal is family-style or a buffet, be choosy in what you eat. Do not put food on your plate that you like only so-so. You do not have to take a serving of everything on the table or in the buffet line. If there is a dessert you see that you just have to have, consider a much smaller serving of dressing or cutting down on the gravy, and then eat only half a dessert. If there are many desserts, pick a couple and just eat a couple of bites from them. It is that first bite, anyway, that holds the prize in taste. In short, choose quality over quantity.

3. PORTION SIZE: It boils down to portion size in your choices and using common sense. A portion of turkey is three ounceswhich is a lot of turkey, actually. If you are putting on your plate any food that exceeds the size of your palm, you are putting on too much. If your plate is stacked 2-3 inches high, you have too much food on your plate. If you cant even see all the food you have heaped on your plate, then you have too much on your plate. This is a no-brainer, folks. If your plate looks like it could feed three people, believe that it can.

4.COMPARTMENTALIZED EATING: Start out with your appetizer or salad. Only take enough food that you know you will eat and not waste. Eat very slowly. In fact, stretch that salad eating to 20 minutes, so your brain can register that you have food in your stomach. Then, go back for your main entre. Again, take only the amount you will eat and not waste. Finally, get your dessert. Between bites for everything you eat, put down the fork. Chew until the entire mouthful is gone (in short, dont be swallowing food that is not thoroughly chewed).

5.EXERCISE: No one can say enough about the benefits of exercise. Of course, holidays and vacations sometime put a crimp in exercise plans, primarily because we do NOT plan our days to include exercise. This Thanksgiving be conscious of your free time on this day. Wake up 30 minutes earlier and exercise. Not a morning person? Then get in a half hour of walking before you go eat. After you have had the main course, go walking for a half hour before you eat your dessert. A fat reducing overview can help you construct a clear summarize of what you demand to focus on to complete your fat loss target if you're a beginner; or serve as a reminder for the ones who are at an advanced or more boost step of their weightloss strategy. Applying are seven steps that can serve as guidelines for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss applications have tricked people into considering that it is the same, but most diets and weight loss plans only work by causing a person's body to eliminate more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. If you are not in someones house, making the walking perhaps not practicable, then do it when you get home. There are days when this weight watcher can be found on the treadmill at 10 pm, because the day got away. Whatever you do, be sure to schedule some exercise tomorrow.

With a little mindfulness, you can make this Thanksgiving a day when you gain no weight, and you wake up the next day feeling great because you did not succumb to stuffing yourself. Check out my article link below on "Don't Go Overboard on Thanksgiving."

On this Thanksgiving, we all have a lot to be thankful for. Besides my family, friends, and good life, I am thankful for the opportunity to share my thoughts on weight loss and healthy living with you, and hope you enjoy the articles as much as I have fun writing them. If you have any topics you would like to see covered, send me an email. If it is important to you, it is likely important to others who are trying to lose weight, too.

FOR THOSE IN ALBUQUERQUE: The Weight Watchers (R) location at Montgomery and Tramway is relocating to the strip center at Paseo Del Norte NE between Barstow and Ventura. The opening date is now scheduled for December.

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Is creatine healthy? Can it help me?

Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle, by increasing the formation of Adenosine triphosphate (ATP). It is naturally occuring and is stored in skeletal muscle. It helps to increase your energy under short durations and is a very common supplement among athletes and bodybuilders. You already have creatine in your body, but those looking for a competitive advantage often turn to supplementation to increase that amount.

What are the side effects of creatine?

The most significant side effect that has been consistently reported in scientific and medical literature has been weight gain. However, there have been a number of reported side effects such as stomach problems, muscle cramping, dehydration, and increased risk of muscle strains/pulls. There has also been concern that short and/or long-term creatine supplementation may increase renal (kidney) stress. Over the last few years a number of studies have indicated that creatine is not associated with any of these reported problems. In fact, there is recent evidence that creatine may lessen heat stress and reduce the susceptibility to musculoskeletal injuries among training athletes. It seems to vary depending on the individual.

Should I go through a loading phase or have steady intake?

Most of the creatine is taken up by muscle during the first 2 to 3 days of the loading period. Research has been more consistent in showing that a loading phase generally works better. Taking 0.3 grams/kg/day of creatine monohydrate for 3-5 days (e.g., 5 grams taken four times per day) seems to be the general consensus. Studies show that this rate can increase muscle creatine. Once muscle creatine stores are saturated, you only need to take 3 to 5 grams of creatine monohydrate per day in order to maintain elevated creatine stores.

How should I take creatine?

Some people mix with water, others with juice, some with food, without, post-workout, pre-workout, etc. Taking creatine with large amounts of glucose or carbohydrate/protein (35-80 grams of carbohydrate with 25-50 grams of protein), which is known to increase blood insulin levels, may be an effective way to enhance creatine uptake. It would be best to take creatine with a high carbohydrate drink or with a carbohydrate/protein supplement in order to increase insulin and promote creatine uptake. As far as when to take creatine, most believe in either pre or post-workout or both. Since insulin levels enhance creatine uptake, taking creatine after exercise with a carbohydrate and/or protein dense food may be an effective way to increase muscle creatine stores.

Should I cycle on and off?

There is no evidence that cycling on and off creatine is more or less effective than loading and maintaining creatine. However, the greatest benefits of creatine supplementation occur with enhanced training. Therefore, if an athlete wants to cycle creatine, it's more effective to take creatine when they are involved in heavy training.

Overall, what's your belief on creatine?

Well, some say results are all lost after stopping creatine use. Some say you gain water weight. Some say waste of money, others says it's great. Different people say different things. It seems to vary by the individual and I believe that for certain athletes, creatine monohydrate may warrant some use. We all have naturally occuring stores in our muscles, but for those that are vegans or have naturally occuring lower levels, creatine use would definitely serve some purpose as their creatine reserves tend to be lacking. For some of you, you may actually have lower reserves for whatever reason and so creatine supplementation could help to get things right and noticeably increase your performance. In the end, I believe that certain athletes (especially professionals) definitely warrant the use for creatine, seeing as how they need every competitive advantage possible. For others, you may just find yourself pissing your money away. A fat reducing review can help you build a clear describe of what you require to focus on to accomplish your fat loss purpose if you're a starter; or serve as a reminder for those who are at an intermediate or more enhance phase of their losing weight program. Following are seven steps that can serve as suggestions for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss plans have tricked people into wondering that it is the same, but most diets and weight loss applications only work by leading to a person's body to burn more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. In the end, it all depends on how intensive the person is with exercise and their natural inclination. Some are built with more creatine in their body than others. As for whether or not you should use this long term, I'd err on the side of caution. I'd cycle off to make sure the body still works to create creatine on its own. I hope that helps you come to a conclusion of whether or not creatine is for you.

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3 new snack foods with a meaningful 100 calories (Photos)

Dieters have a love-hate relationship with 100-calorie snack packs. Sure the portion control is great but often it's 100 calories of overprocessed junk, and who needs that? Here are a few new 100-calorie products that may actually fill you up, provide real nutrition and help with your weight-loss goals.

Health Warrior chia bars: Yep, they're the same seeds that will sprout a Scooby Doo head green with "hair," but these chia seeds are put to much better use. Health Warrior has formed these superfood seeds into peanut butter chocolate, acai berry, and coconut-flavored bars, sweetened with brown rice syrup and agave, individually wrapped, won't melt and offer a sweet, chewy and crunchy texture. Here's the cool part about chia -- it has more omega 3s than salmon, more fiber than oatmeal, more antioxidants than blueberries, and more protein than most legumes. They also absorb up to 10 times their weight in water, which will help ward off hunger. A fat reducing overview can help you construct a clear outline of what you demand to focus on to achieve your fat reducing goal if you're a starter; or serve as a reminder for the ones who are at an intermediate or more boost stage of their weightloss strategy. Promptly after are seven steps that can serve as guidelines for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss applications have fooled people into wondering that it is the same, but most diets and weight loss applications only work by producing a person's body to reduce more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. You can buy them from the website or on Amazon.com.

That's It fruit bars: These fruity bars are made from only two fruit ingredients -- that's it (hence the name). They come in Apples & Cherries, Apples & Pear, and Apples & Apricot. The 100-calorie bars are kosher, vegan, gluten-free, high fiber and fat free.

Designer Whey shakes: Need a powerful protein pick-me-up? These 10.5-ounce ready-to-drink shakes, which come in chocolate and vanilla are only 100 calories but provide 18 grams of whey protein with only 3 grams of sugar and 2 grams of fat, which would make them perfect for post workout.

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Crunch into this: March is National Celery Month, and if you think that's March madness, prepare to meet your maker (diet-wise), with these big on taste, low on calorie ways to nibble on the joys of super celery:

• Spread it with almond butter. Dr. A fat burning review can help you establish a clear outline of what you require to focus on to carry out your fat burning purpose if you're a starter; or serve as a reminder for those who are at an intermediate or more improve phase of their weight loss program. Promptly after are seven steps that can serve as methods for your own weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss plans have misled people into believing that it is the same, but most diets and weight loss plans only work by resulting in a person's body to reduce more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Oz says that's a great better butter bedtime snack!
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• Chop thin, and mix with cottage cheese, herbs and a spoonful of plain yogurt. Heap on half a toasted English muffin for a fabulously filling lunch.
• Making soup or stew? Cut up celery and stir in to add volume without calories.

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Weight loss with Vitamin E

Not getting in the right nourishment for your body is one of the key factors when trying to build up a weight loss regimen. A fat burning review can help you establish a clear outline of what you demand to focus on to carry out your fat reducing objective if you're a beginner; or serve as a reminder for those who are at an advanced or more improve stage of their weightloss plan. Following are seven steps that can serve as methods for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss applications have tricked people into believing that it is the same, but most diets and weight loss programs only work by producing a person's body to burn more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. There are many who fall short of reaching their goals or they plateau because of the lack of education about their vitamin intake. Multivitamins and supplements generally do not supply the body with its normal daily intake of vitamins.

Vitamin E is an essential nutrient that your body requires for many purposes, mainly as an antioxidant to combat harmful natural substances called free radicals. It also protects your body's cell membranes and oxidation of cholesterol. Vitamin E could potentially help improve your exercise performance because of its effects on the muscles.

Once one is able to learn what foods are good in vitamin E, you could be able to obtain a daily regimen of food to naturally supplement your source of vitamin E along with your other daily vitamins that are needed to help maintain a healthy body.

Foods such as eggs, liver, nuts, cold-pressed vegetable oils, spinach and other dark-green leafy vegetables, sunflower seeds, and avocados are among those that are rich in vitamin E.

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Michael Phelps shows off his gold medal body by stripping for Louis Vuitton (Photos)

After years of devoting his life to swimming and eating junk food, Olympic star Michael Phelps apparently has decided it's time to show off the muscular physique that earned him 22 gold medals. He's plunging into the fashion industry by stripping for Louis Vuitton, reported the Los Angeles Times yesterday.

Promoting Louis Vuitton's chic bags and luggage, the retired swimmer became a fashion model by stripping down to a Speedo and goggles before lounging in a tub. It was the ideal choice for those who doubted that Michael really could carry through with his plans to retire. "I've put my mind to doing something that nobody had ever done before," Michael told ESPN near the end of his Olympic run. And he made his goal, which he declared that he had achieved, before announcing his retirement, telling Piers Morgan that he wanted to be remembered as "doing something that nobody else had ever done before, changing the sport of swimming." Now that he's made changing the face of fashion one of his new goals, however, Michael has a new challenge: maintaining his weight. And he's admitted that he's worried about it.

Reflecting on his plans for retirement to the SF Gate, he said with determination, "Im not going to let myself get out of shape like I did in 2009. A fat reducing overview can help you construct a clear outline of what you require to focus on to carry out your fat loss goal if you're a novice; or serve as a reminder for the ones who are at an intermediate or more enhance stage of their weightloss strategy. Applying are seven steps that can serve as tips for your special weight loss plan. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss programs have tricked people into considering that it is the same, but most diets and weight loss programs only work by leading to a person's body to lose more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. I gained like 25 pounds in six months. Were going to try not to go down that road this time around." The problem: Michael will not be spending those long hours in the pool training and will need to start becoming more aware of what he's eating. "I don't count calories," Michael told a Details magazine reporter recently. "Whether it's Sour Patch Kids or Reese's or a bag of chips, if I feel like eating it, I'm going to eat it." Now, however, Michael needs to become more conscientious about his diet and halt chowing down at McDonald's so much. Get the dish on what he currently eats in a typical day by clicking here.

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Celebrity doctor concocts bread for Jennifer Aniston Zone diet

Celebrity physician Dr. Barry Sears, author of the Zone diet books, has concocted his own Zone foods. A fat reduction overview can help you produce a clear outline of what you demand to focus on to accomplish your fat burning purpose if you're a starter; or serve as a reminder for those who are at an advanced or more advance phase of their losing weight plan. Applying are seven steps that can serve as instructions for your personal weight loss system. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss plans have misled people into thinking that it is the same, but most diets and weight loss applications only work by producing a person's body to reduce more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Not familiar with the Zone diet? Several celebrities vow by its formula for weight loss and health, in particularly Jennifer Aniston.

It can be tricky to calculate the blocks involved in the Zone diet, and that's where Dr. Sears' new Zone foods come into play. Dr. Sears has stirred up a a variety of breads, muffins, and even bagels that are satisfying, healthy, and tasty.

Among the most flavorful are sensational cinnamon bread and chewy multigrain bagels. They are available from Zonediet.com.

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Fiber One delights dieters by dishing up luscious low-calorie brownies and bars

Fiber One's not just for breakfast anymore. That crunchy good-for-you bran cereal stays on the shelves, but now the good folks in the Fiber One family want you to enjoy the benefits of fiber throughout your day. A fat reducing review can help you produce a clear summarize of what you need to focus on to accomplish your fat reduction objective if you're a novice; or serve as a reminder for these who are at an intermediate or more advance phase of their weight loss program. Promptly after are seven steps that can serve as methods for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss courses have fooled people into considering that it is the same, but most diets and weight loss programs only work by leading to a person's body to eliminate more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. Result: products ranging from too-good-to-be-good-for-you (but they are!) 90-calorie brownies to caramel and pretzel bars. Get the dish on these tasty treats and just why fiber is so fabulous for dieters.

So what's the skinny on fiber? It's ideal for achieving that satisfying "I'm full" feeling and maintaining it. Suppose you eat a 260-calorie Milky Way bar with .6 grams of fiber and 10 grams of fat. You might satisfy your yen for a sweet, chocolate treat, but that satisfaction quickly fades. In contrast, enjoy a 90-calorie Fiber One chocolate bar with 5 grams of fiber and 2 grams of fat. You'll fulfill your craving while getting and staying full. Here are the other healthy treats awaiting your pleasure from Fiber One:

• Fiber One 90-calorie brownies are blissfully rich, with just the right amount of sweetness.
• In addition to chocolate, Fiber One 90-calorie bars come in peanut and chocolate, caramel and pretzel flavors.
• Other Fiber One treats range from kid-friendly PB&J flavor to chocolate cookies to oats and chocolate.
• Having one of those days where you feel hungry all the time? The perfect panacea: a Fiber One Oats and Chocolate Bar, with an impressive nine grams of fiber and just 140 calories. And take a tip from the WWE Divas by kick-starting your day and your metabolism with breakfast: one serving of Fiber One bran cereal has just 60 calories. Top it with almond milk and a spoonful of protein-rich Greek yogurt nestled next to a banana, and you've got the perfect recipe for getting your day off to a great start.

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Your kid likes veggies

Somewhere in the annals of human history an insidious tale was passed down through the generations. Someone told someone who told someone else that children dont like vegetables. Ten thousand years later, here we are. Children are obese at rampant rates and many parents have been conditioned to believe that it is impossible to start over. This is simply not true.

When we think of vegetables, we must first learn that not all vegetables are created equal. Of course children will be naturally drawn to the high starch, high sugar vegetables like carrots, peas, and corn. It also goes without saying that trying to get a four year old to eat dandelion greens or watercress would be like making mashed potatoes through a pair of pantyhose. The important thing is to start where you are and take what you can get. However, keep three things in mind:

First, choose fresh whenever possible. Frozen and canned vegetables although convenient are simply not the best tasting. The first few weeks of introducing children to a diet that is fifty percent fruits and vegetables are the most critical. Make your grocery trips a learning adventure. Most grocery stores have educational materials in the produce section that provide nutritional information or recipe ideas. Involve the children in selecting the produce. Hands on experience spur excitement. Get the kids involved in the process of meal planning and dont be afraid to plan a meal around two vegetables. Baked salmon fillet served with orange glazed carrots and garlic wilted spinach is nutrient powerhouse meal.

Second, accept that there will always be some vegetables your children may not like. A fat reducing overview can help you build a clear outline of what you demand to focus on to accomplish your fat reduction purpose if you're a beginner; or serve as a reminder for these who are at an advanced or more advance level of their weight-loss program. Applying are seven steps that can serve as methods for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss courses have misled people into thinking that it is the same, but most diets and weight loss applications only work by leading to a person's body to reduce more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. We are all individuals and our pallets are merely a reflection of that fact. There are surely people in this world who have hated green beans from the time they were three until they were eighty-three. Simply remember that the goal is not the flavor of the vegetable, but the nutrients they contain. If green beans are off the menu, replace them with another green vegetable that is high in vitamin C like baby bok choy or broccoli.

Finally, start the whole process slowly. Too much of a good thing is never a good thing. The best place to start is by varying the types of vegetables served at home. Many American homes have the big six peas, carrots, corn, broccoli, green beans, and cauliflower. These are usually found in frozen baggies that have been in the freezer since Bill Clinton was playing the sax on late night TV. The only way to find out what your children actually like is to expose them to new veggies. Spaghetti squash, kale, and cabbage make great starters. Try one new vegetable every week. When a child doesnt like a vegetable ask them what about the flavor is unappealing. If bitterness is an issue for your child, try braising bitter vegetables like Swiss chard or dandelion greens with flavorful liquid and caramelized aromatics like onions and celery. This will lessen the bitterness and ease the transition.

The key is dont give up. Your kids really do like vegetables. More importantly they need vegetables to be healthy, happy and successful now and later in life.

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  How to get kids (and other picky eaters) to eat their veggies ...

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  Get kids to eat more veggies! Fooducate

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  Drink Your Veggies

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  8 Fun Ideas to Get Your Kids to Eat Their Veggies

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