How to Stop Smoking Without Gaining Weight

A weight loss patient came to me venting her frustrations over weight gain after she quit smoking.

She was at her breaking point and ready to start smoking again to get the extra weight off.

Smoking is the last thing you want to do to try to maintain a healthy weight. Even if your weight might be normal, your overall health is suffering.

Here are the ideas that I reviewed with her to get her on track to reaching her weight loss goals, while ridding that extra frustration.

Begin an exercise routine if you haven't already. This is the number one thing that helps most former smokers. Since smoking does burn extra calories, you can replace your previous calorie burn with exercise burn! An added bonus is that exercise helps to relieve stress, tension, and anxiety that you may be dealing with. Focus on eating mindfully. It is important not to become an emotional eater when you quit. Instead of reaching for a cigarette, many will reach for comfort food. Focus on your true physical hunger levels instead. Have snacks for munching readily available. When you do feel the need to put something in your mouth out of habit, grab a piece of sugar free gum or hard candy. Popcorn, fresh fruit, carrots, and other raw vegetables are good for crunching.Remove trigger foods and beverages from the home. This includes alcohol which may make you want to start smoking again, and contributes to empty calories in the day. Keep junk food and other "comfort" foods out of the house so you are not tempted.Eat 3 regular small meals and 2 or 3 healthy snacks in your day. This will help to tame your increased hunger levels. Yes, there are plenty of people out there who still smoke! Even though the rates have drastically dropped, people still need all the support they can get.

Those of you who have struggled with "food addiction" know what addictive behavior feels like. So, next time you meet someone who is struggling, you can share some of these tips.

If you have quit smoking, what strategies worked for you?

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BPA Contamination: Which Foods Should You Avoid?

BPA, Bisphenol A, has been all over the news as a dangerous byproduct that humans may ingest from plastic products.

Did you know that BPA from canned green beans is likely higher than any BPA you can ingest from a plastic bottle or other food source?

Now, you may be wondering what's so bad about BPA and if you need to stop eating canned green beans?

Disrupted endocrine function: BPA can act like an estrogen hormone in the bodyIncreased cancer risk: primarily the hormone-based cancers like breast and prostateDecreased fertilityCould interfere with neurological developmentObesityReduced thyroid functionDiabetesHeart DiseaseAsthma Canned soups and vegetables: Rinse these foods to get off some of the BPA, or try Eden Brand or Native Forest productsCanned infant formulaCanned soda and anything else in a can since it has a plastic liningFood in plastic containers with the number 7 on the packageNon-food item: Paper receipts contain BPAResearch has found significant health concerns with high levels of BPA, but humans are only consuming, on average, very low and slow doses. Therefore, it would be only imperative for pregnant women, babies, children, and women who may become pregnant to monitor their BPA intake. Most water bottles are now BPA free. Plastic containers are the least of my worries nowadays. If you are concerned, you can always buy glass containers.

I pay more attention to the packaging of my foods, and look for labels to say that the packaging is BPA free. But, as always, focus on eating more fresh and unpackaged foods, and we will have one less thing to worry about!

Do you avoid BPA?

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Special K Cereal: True Health Revealed

Special K cereal is probably one of the most popular cereals for adults.

But, does that make it the healthiest? Probably not, considering the majority of people are overweight.

If you choose Special K cereal for your breakfast or as part of the Special K Diet, you may want to think again.

Rice followed by wheat gluten, and sugar are the first ingredients in Special K, original flavor. High fructose corn syrup follows closely after.

So far, this says to label readers that this cereal is sugary and likely has a high glycemic index. This means that the food will cause a faster spike in blood glucose, and then leave you feeling tired and hungry.

Wheat gluten is used to improve the texture and flavor.

Wheat germ is what gives the cereal most of its nutrition. Defatted means that the fat is taken out so that the grain has a longer shelf life. The wheat germ is what adds the small amount of fiber, and some of the protein to the cereal.

Special K contains a significant amount of salt (223mg). When reading cereal labels, I like to see the sodium below 200mg.

Dried whey is a common food additive used for flavor, and is actual whey protein with the moisture removed. This contributes to the protein content of the cereal.

Malt adds flavor as well. The remainder of the ingredients are added vitamins and minerals.

The calories aren't high, and the actual sugar (4g) is not outrageous even though the first few ingredients are sugar. This is surprising, but still does not make Special K cereal a healthy choice. The fiber content is actually less than a gram! The main problem I have with this cereal is that it is not a high enough quality grain. It lacks the necessary fiber, nutrients, and phytochemicals to start the day off right.

Many people use this cereal to control calories, but you would be better off eating a piece of fruit with a few almonds.

Do you eat Special K or have you tried the Special K Diet?

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Weight Watchers Smart Ones Satisfying Selections: Smart or Not?

Weight Watcher's and Heinz team up to produce Smart Ones, frozen meals that are designed to be used with Weight Watchers PointsPlus or for anyone looking to cut calories, but avoid the kitchen.

I was sent a few coupons to try the new Smart Ones Satisfying Selections. Since we focus on healthy eating, let's see how these low calorie, frozen meals measure up.

I sampled Smart Ones Sesame Chicken, which comes in a single serving bag. It can be heated by placing the whole bag in the microwave or the contents can be placed in a non-stick skillet. An 11.7 ounce serving delivers; 360 Calories, 7 fat grams, 6 grams of fiber, 25 grams of protein, and 49 grams of carbs with 10 of those coming from sugar.

The meal was a satisfying portion and it tasted good. It looked to me like there were less vegetables in the actual product, then were pictured on the package and the chicken was breaded, which was a little soggy. I'm not sure why they went that route since breading only adds calories.

Here's where Smart Ones Sesame Chicken derails a bit. This frozen meal contains over 50 ingredients and while this is largely due to the the breakdown of how each main ingredient is made i.e. noodles, sauce, breaded chicken etc., there are some processed ingredients that we should be aware of.

Wheat- This product is predominately wheat based so people with gluten sensitivity should avoid it.

Sucralose- This product is artificially sweetened. Some people have reported allergic type reactions to this sweetener.

Chicken fat- This ingredient is added for flavor, but it also adds cholesterol and saturated fat.

Soy- Soy sauce, soybeans, soy protein, and soybean oil are used in this product so people with soy allergies should avoid it.

Preservatives- This product does contain preservatives. Potassium lactate and sodium phosphate are both used. Both are generally considered safe, but sodium phosphate is also a drug given to people to empty the colon prior to a colonoscopy.

While the taste of Smart Ones Sesame Chicken and portion size are definitely positive, I think the product could be improved nutritionally. They could use grilled chicken instead of the breaded chicken, which would cut down on processed ingredients and calories. To make up the calories saved by this change, they could add more vegetables to the product to increase its vitamin and fiber content.

Overall, Smart Ones seems to be one of the better frozen meal options available, especially for people following the Weight Watchers program who need some quick lunch or dinner options. However, the majority of their meals should be ones in which they prepare themselves using fresh, wholesome, non-processed ingredients.

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Spirulina: An Aquatic Superfood?

You may have heard of spirulina before and wondered what this health supplement is all about.

Spirulina is rare blue-green algae that is a powerhouse of health. It is said to have all the health benefits of multiple fruits and vegetables, yet packed into an algae that is normally fed to fish!

Complete Protein: It contains all the amino acids necessary for health. This makes spirulina a great food or supplement for vegetarians and vegans, or for those who eat less meat. However, with the recommended daily dose of 1 teaspoon, you will only be getting 2 grams of protein.B12: One of the few plant sources. Spirulina does not produce B12, but, rather it is a byproduct of animal contamination. No need to worry about contamination and toxicity as long as you are getting your spirulina from a reliable source. In addition, the type of B12 found in spirulina is questionable. We are still unsure if it gets absorbed by the body or not. So, vegetarians and vegans should continue to supplement in other ways.Trace amounts of thiamin, riboflavin, iron, copper, and manganese in one teaspoon of dried spirulina.Chlorophyll: A pigment found in spirulina that gives it a green color. Can help to improve digestion, improve the circulatory system, and heal the liver. Serving size: 1 teaspoon There isn't any concrete scientific evidence about what spirulina can be used for, but here are a few possible health claims: Alleviate PMSReduce depression, anxiety, and other mood disordersIncrease energyWeight lossBetter blood glucose controlImprove skin toneDecrease inflammation and arthritisReduce cancer riskYou can buy spirulina in a pill or powder form. But, please remember to buy from a well known brand, and do not take excessive forms of this supplement as it is not well researched.

Spirulina seems to be a superfood and a highly digestible source of protein. But, it is still fairly new on the market, so I would recommend caution when consuming it by only taking the recommended daily dose.

Have you tried spirulina, and if so, have you noticed any health benefits?

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Hemp: Power Food or Just for Smoking?

Is the hemp plant the world's answer to our dietary and sustainable resource woes?

Its fiber is praised as one of the strongest to make textiles with and its seeds are touted for their oil and complete protein.

But, should we be buying stock in hemp farms? Or, are hemp food products just a fad?

First of all, before all of the anti-marijuana people get fired up, I'm talking about the 2 very low THC producing sub-species of Cannabis. One which has fibrous stems and the other which has oil rich seeds.

Hemp is a highly sustainable crop because it grows fast and requires little to no pesticides or herbicides. However, it does require nutrient rich soil, so fertilizers are normally used.

Non-THC crops are used to make clothes, rope, biofuel, paint, and food products. They have been cultivated for 1000's of years.

Hemp Seed Oil: This oil is cold pressed from the hemp seed and is marketed as a better choice than olive oil. The oil has a light nutty taste and can be used on salads or for cooking. It has a smoke point of 330 degrees Fahrenheit, which is lower than that of olive oil.

It contains less saturated fat than olive oil as well as provides 2.5 grams of omega-3 and 7.5 grams of omega-6. The oil I sampled was "GOOD Original Hemp Seed Oil". They also use this oil to make a line of salad dressings and mayonnaise.

Hemp Protein: This has become a popular choice among vegans as a way to get extra protein their diets. The hemp crop has less environmental impact than the soy crop and I won't even go into the impact the dairy industry places on the environment in oder to produce whey protein.

The downside to hemp protein is that it is more expensive and yields less protein per gram of product. 30g of hemp protein powder yields 15g of protein, while the same amount of whey yields 21g and soy 24g. However, hemp protein powder delivers 8 grams of fiber, while the other two have very little to none. I looked at Nutivia hemp protein for this comparison.

Hemp Milk: This cow's milk alternative is also gaining popularity as yet another way to avoid the cow pus. I recently wrote an article comparing the nutrition of milk alternatives, so I won't repeat that here.

I think any plant that can be grown easily, that's good for the planet, and that has a lot of practical applications should be considered a viable crop. The USA has been reluctant in allowing farmers to grow hemp, so most is imported from China.

Hemp protein is a great option for those that need more protein in their diets, but can't or don't want to use whey or soy. I'm a bit 50/50 on the use of the oil. Although it does have healthy omega-3, it also has quite a bit omega-6. Many nutritionists believe these should be consumed in a balanced ratio.

Perhaps hemp food products will come down in cost as more brands enter the marketplace providing increased competition.

Have you tried hemp protein or oil? What did you think of it?

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Prevent Cold and Flu with a Healthy Diet

As many of us approach the cold months of the year, flu season begins to peak. I fair pretty well most years and seem to avoid a lot of sick days. It got me wondering if diet has anything to do with staying cold-free.

Well, I did my research, and there is some evidence that a few key nutrients can ward off the common cold and the flu.

Sunflower Seeds: Are an excellent source of vitamin E--one of the highest natural sources! Natural vitamin E found in foods is a powerful antioxidant and immune booster. Most nuts and seeds are also a good source of selenium and zinc which can help the body detoxify.Garlic: Contains a phytochemical, called allicin, which can kill bacteria and viruses, and is thought to improve the immune system. Spinach: Any leafy green vegetable contains abundant nutrients. But, spinach is a powerhouse of vitamins and minerals that can help ward off disease. Spinach is an excellent source of vitamin A, vitamin K, manganese, folate, magnesium, iron, vitamin C, potassium, vitamin E, and zinc (just to name a few). Mushrooms: Another good source of selenium and zinc. In addition, mushrooms were used as one of the world's first antibiotics. There is even a mushroom called the maitake mushroom that is used in cancer prevention and treatment. There is a long history of use of mushrooms for illness prevention.Yogurt: We all know now that yogurt contains probiotics which can improve the healthy bacteria in the intestines. Healthy intestinal bacteria are a key for proper immune health. Look for yogurts that contain vitamin D, and you will get an additional health boost.Citrus Fruits: One piece of citrus fruit can contain over 100% of your daily value for vitamin C. Peppers are also a great source. Vitamin C has long been studied for its properties in curing a variety of illnesses. Tea with Lemon and Honey: Tea is detoxifying. Lemon is a natural antibacterial. Honey is a combination of an antioxidant and antibacterial. All three combined make a nutritious and almost medicinal drink!Water: Helps to flush out toxins, and maintain hydration. Proper hydration is key to keeping the metabolism strong and healthy.Of course, don't forget to wash your hands frequently. This is the first step in preventing the flu. But, aside from proper hygiene, I will be eating healthy this cold and flu season just in case any of these nutritious foods can help keep me disease-free.

What about you, do you feel like certain foods can prevent the cold and flu?

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