July Newsletter

Bible Verse:
“Rise up; this matter is in your hands. We will support you, so take courage and do it."-Ezra 10:4

Organic Food Basics
What to Know About Organic Foods
By Shereen Jegtvig, About.com
Updated: October 13, 2008
Organically grown foods are becoming more popular as people worry more about the health and the safety of the food they eat. What is organic food? Where can you buy organic products?
According to the USDA, organic foods are described as:
Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering or ionizing radiation.
Organic food advocates claim that organically grown foods are safer and more nutritious than foods raised with non-organic methods such as pesticides, non-organic fertilizers, antibiotics and hormones. Many people just don't trust these chemicals and don't want to put them into their bodies. Since virtually all non-organically produced foods contain residues of pesticides, fertilizers and other chemicals, the only way to avoid them is to buy organic foods.
To be certified as organic, food products need to come from farms and processing plants that are certified as organic. This means that they are inspected by certified government officials to ensure that organic farms are up to USDA organic standards.
The inspectors make sure that only organic methods are used and that the environment is not contaminated with pesticides, synthetic fertilizers or other non-organic compounds.
Organic Labeling
Foods that are organically grown can state that fact on the label. This makes shopping easier for those of us who want to buy organic foods. It is important to understand exactly what organic labels mean.
"100% Organic"Foods that are labeled as 100% Organic must contain all organically grown ingredients except for added water and salt.
"Organic"Foods that are labeled as Organic need to contain at least 95% organic ingredients, except for added water and salt, plus they must not contain sulfites added as a preservative. Sulfites have been known to provoke allergies and asthma in some people. Up to 5% of the ingredients may non-organically produce.
"Made with Organic Ingredients"Product labels that claim Made with Organic Ingredients need to contain at least 70% organic ingredients, except for added water and salt. They must not contain added sulfites, and up to 30% of the ingredients may be non-organically produced.
Food products made with less than 70% organic ingredients may state which ingredients are organic, but they cannot claim to be organic food products.
What Makes Organic Foods Better Than Non-Organic Foods?
Organic foods do not contain dangerous pesticides. Although studies show that the minimal amounts of residues of chemical pesticides found on non-organically grown foods are not dangerous to your health, many people just don't believe it. Studies show that children who maintain conventional diets have more pesticides in their bodies than those who eat organic foods. Some experts believe that these pesticides may possibly lead to problems impeding with normal neurological development. Many organic food advocates also wish to avoid the antibiotics and growth hormones that are used on conventionally grown farm animals. These substances pass from the dairy products and meat we eat into our bodies. This use of antibiotics may be one of the causes of antibiotic-resistant strains of bacteria.
Organic food advocates also claim that organic foods are more nutritious than conventionally grown foods. There isn't much evidence to show that organic foods contain any more nutrients than non-organic foods; however some organic produce contain more vitamin C and higher quality protein content. There is also evidence that animals grown with organic feeds tend to be healthier than animals fed conventional feeds.
Organic farming is not only better for the animals, it is better for the environment. Organic farms are much more compatible with wildlife and land conservation programs.
Are Organic Foods Worth the Cost?
This is a question that more and more consumers say "yes" to every day. Organic foods are more expensive to grow than conventionally grown foods and that cost shows up in the higher prices in the grocery store. The choice to add organic foods to your diet may cost a bit more money, but for that price, you are buying the reassurance that you're making healthy decisions for our own health and your family's health.


Want to Lose Weight? How Not Eating Enough Can Cause You to Gain Weight!
By Michelle T Green
Michelle T GreenLevel: PlatinumMichelle Green is a freelance writer, qualified life coach and internet coach who has worked with people from all over the world. She works very ... ...

Yes, you read it right. Not eating enough can cause you to gain weight, not lose weight! If you want to lose weight, then this can come as quite a surprise.
Why is this so?
It has everything to do with your metabolism. The higher your metabolism, the more fat your body burns. If you have a low metabolism, then of course the amount of fat your body burns is reduced.
Skipping meals or not eating enough actually helps your body to become really good at storing fat. Why? Because it needs to, in case it is starved again in future! Your body needs fuel to work properly, so if you don't provide it with enough, it will take as much as it can the next time you feed it and store it as fat so it will have fuel the next time it is starved of food.
Sounds logical, doesn't it? So how do we effectively lose weight?
First you need to calculate your Basal Metabolic Rate (or BMR). The formula to help you calculate this is in the Weight Loss Tips section of the website below.
Once you have worked this out, it's time to start completing a food diary. Write down what you are eating and the quantities consumed. From there you can work out whether you're consuming enough.
A great way to increase your metabolic rate is to eat more often. Eat around 5 to 6 times a day, spreading your calories out over the day, and you will see a huge difference.
Another way to tell if you're eating enough calories is to check your energy levels. If you're feeling like you have no energy or you're making no progress in your fitness program, then it's very likely because you're not eating enough.
Most importantly, most of your calories should be coming from fruit and vegetables. If you're eating a lot of fried or processed foods, these could be sabotaging your weight loss regime, so try to reduce these types of foods as much as you possibly can or even cut them out completely.
So remember, eat at least 5 to 6 times a day, make sure you're eating enough (based on your BMR) and eat as much quality foods as you can. The Fit Yummy Mummy program below takes you through everything you need to know about what to eat to lose weight!
If you really want to lose weight, then here's what you must do right now...
Visit http://overweightandunhappy.com and make sure you take advantage of the free offers available, including the free weight loss E-Course or you can check out Michelle's progress as she attempts to become a Yummy Mummy!

The ABCs of Weight Loss
We've got 26 tips to help you succeed.

By Kathleen M. Zelman, MPH, RD, LDWebMD Weight Loss Clinic - Expert Column

Think you know your ABCs? I'm not talking about the classroom basics you learned in first grade, but the fundamentals of weight loss success. Here are 26 of my best diet tips, from A to Z:
A is for attitude. A can-do attitude will help you get over the inevitable hurdles of weight loss. Anticipate slip-ups -- they happen. But instead of letting them derail your weight loss efforts, learn from them and get right back on track. You don't have to be perfect to lose weight and be healthy. Just keep your eye on the target and keep moving forward, one step at a time.
B is for breakfast. It really is the most important meal of the day. Don't leave home without eating something nutritious to get your metabolism perking and give you energy for the day ahead. It can be a banana, low-fat yogurt, cereal, last night's leftovers, etc. A small meal that contains both fiber and protein can keep you feeling satisfied until lunchtime.
C is for calories. They do count. Get into the habit of reading food labels to help you make healthy choices. And keep in mind that all the information listed there is based on the portion size the label specifies (which may not be the size of the portion you usually eat). Monitoring your portions and learning more about the calories in the foods you enjoy will help you meet your goals.
Diets don't work. There are hundreds of diets that will help you lose weight, but what good is losing weight if you gain it right back? Eating crazy food combinations or eliminating food groups is not the way to keep weight off. Instead, choose a nutritionally balanced plan with enough calories to keep you from feeling famished (like the WebMD Weight Loss Clinic eating plans).
Eating regular meals is essential. Experts agree that you should go no longer than 4 to 5 hours between meals. Otherwise, intense hunger can trigger a binge. Some experts believe dieters have better control if they eat several mini-meals throughout the day. Choose the meal pattern that works best in your lifestyle, but make sure to eat at least three meals per day.
Fiber is nature's weight loss aid. It comes in two forms, soluble (the gummy type found in oatmeal and beans) and insoluble (the type found in fruits, vegetables, and whole grains). Both are important to good health. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets. Both forms of fiber swell in the stomach and help to create a feeling of fullness. Most high-fiber foods are also high in water and low in calories, making them must-have diet foods.
Gum chewing may be just what the dentist ordered. Chewing on a piece of sugarless gum can help cleanse the mouth of bacteria, satisfy a sweet tooth, and reduce the urge to eat. Keep a pack of sugarless gum handy. The next time you have the urge to reach into the cookie jar, try a piece of gum instead for a zero-calorie treat.
Heart-healthy foods should fill your pantry, refrigerator, and freezer. Choose foods that are low in saturated and trans fats. Enjoy plenty of naturally fat-free, low-sodium fruits and vegetables. Choose healthy fats such as canola, olive, and vegetable oils. Eat foods rich in omega-3 fatty acids, like walnuts, flaxseed, and salmon and other fatty fish. Choose low- and non-fat dairy products, as well as the leanest cuts of meat (round and loin) and skinless poultry. Beans, nuts, and whole grains round out the list of heart-healthy foods.
Invest in a pedometer and track your steps each day. The goal is to walk at least 10,000 steps -- the equivalent of 5 miles -- daily to thwart weight gain (and promote weight loss). Challenge yourself to increase your steps each day, even if you can't get up to 10,000. Every step counts; remember that your goal is simply to improve your fitness level.
Just do it! Get into a routine that includes regular physical activity. Not only does exercise energize you, it burns calories, improves balance and coordination, and relieves stress. When you don't have time for a formal workout, try to squeeze in at least three 10-minute chunks of physical activity. (Be sure to check with your doctor before starting any exercise routine.)
Key to an effective exercise plan is variety. Try something new -- maybe Pilates, yoga, or water aerobics. Having fun and trying new things will keep you interested and enhance your commitment to exercise. Another key: starting your day with activity is one of the best ways to make sure it does not get squeezed out of your schedule.
Low blood sugar is often the cause of between-meal cravings, especially for sweets. Eating meals and small snacks that contain lean protein and fiber every few hours helps keep blood sugar levels steady. When sweets cravings strike, try to satisfy them with naturally sweet foods such as fruit (accompany it with a little low-fat yogurt for protein).
Mindful eating means taking time to savor every bite. Turn off the distractions, and concentrate on the aroma, texture, and flavor of food. Becoming more mindful when you eat will give you more pleasure from your meals. The bonus: You'll also be more in tuned with your body's signals of fullness, and you'll be less likely to overeat.
Nighttime snacking, for most of us, is a habit that can undermine weight loss success. That's because the calories we eat after dinner tend to be empty ones, from chips, cookies, etc. Brushing your teeth after supper will help you make dinner the last meal of the day. If you need a little something at night, try to satisfy the urge with few calories -- have a stick of gum, one piece of hard candy, or a cup of hot tea).
One more scoop, one more cookie, one more glass of wine -- "just one more" can add lots of extra calories. Controlling portions is fundamental to weight loss success. You don't need to give up your favorite foods, but you do need to keep track of your portions. At home, use smaller plates and keep food at the stove instead of on the table at mealtime. When you go out to eat, order a soup and a salad instead of an entrée, or take home half your meal in a doggie bag.
Protein is the "secret sauce" to weight control. Include a source of protein -- lean meats, low-fat dairy, beans, or nuts -- in all meals and snacks to help keep you feeling full for hours.
Quit those old habits that caused you to gain weight, and replace them with healthier ones. Simple changes -- like lightening your coffee with low-fat milk instead of cream, switching to light mayonnaise, avoiding fried foods -- can help create healthier eating patterns that foster long-term weight loss.
Rely on friends, family, and/or an online community to help you in your weight loss efforts. Your motivation is at an all-time high when you start a weight loss program, but after a few weeks, it often starts to wane. Let your supporters help you get through the rough times.
Supplement your healthy eating plan with a once-daily multivitamin for nutritional insurance. Despite your best efforts, it can be hard to get all the nutrients you need every day. Taking a multivitamin will help fill in the gaps.
Track your eating patterns and physical activity every day. One of the tips of the "successful losers" tracked in the National Weight Control Registry is the importance of journaling food intake and activity. Entering this information into your online journal or in a notebook is a powerful motivator to help keep you working toward your goals.
Uncle Sam's latest dietary guidelines promise to make us happier, healthier and thinner. Tips from the government's recommendations (the 2005 Dietary Guidelines and My Pyramid) include:
· Eat plenty of fruits and vegetables.
· Eat more whole grains. At least half of your servings of grain foods should come from whole grains.
· Enjoy three servings of low-fat dairy each day (yogurt, milk, or cheese).
· Limit saturated and trans fats, sugar, and alcohol.
· Watch the sodium content of your diet. Eat less processed food to reduce sodium.
· Get plenty of exercise -- at least 30 minutes a day.
· Volumetrics is the art of eating foods high in volume, or high-water foods. Fruits, vegetables, and soups are all examples of high-volume foods that are super-nutritious, satisfying, and low in calories. Dieters should make sure their plans are full of these healthy foods so they can feel full while still losing weight.
· Water is your body's preferred form of fluid. It is thirst-quenching and naturally delicious without one single calorie. You need some 6-8 glasses of water or fluids each day. Recent studies suggest that we should let thirst determine how much we drink each day. Foods that are high in water (soups, Jell-O, produce) also count toward our fluid requirements. Many dieters find drinking water helps keep them from overeating.
· EXcuses should be excised. Do you really want to lose weight and improve your health once and for all? Then stop making excuses and just do it! Sure, that's easier said than done. But you need to stop finding reasons why you can't start moving a healthier lifestyle, and start listing all the reasons why you should. Don't put it off until tomorrow. Start today, by doing something positive -- just one small thing -- toward your health and weight loss.
· Yogurt used to be thought of as health food. Now it lines the grocery shelves in a variety of forms. It's portable, convenient, full of nutrients like calcium and protein, and it makes an excellent snack or mini-meal. The French swear by it, and so should you. Low-fat yogurt is filling and nutritious, but keep in mind that it can be loaded with sugar. So read labels to make the best choice.
· Zip in your step is what you'll get once you start eating more healthfully and getting regular exercise. Losing as little as 5% to 10% of your body weight can help you feel better and improve your health. Just think of the weight you'll lose as bricks in a backpack. Lightening your load a few pounds at a time can be invigorating and energizing.

Exercise: How to Squeeze It Into Your Busy Lifestyle
By : Charles Volcolatte Submitted 2009-07-10 19:41:21
Reality check: Our awareness of the things that we need to take part in is not a surefire way of that thing snagging a top spot in our list of priorities. In much the same way, the fact that exercise should be a part of our daily routines does not make it an instant hit on the list of the tasks that we are accomplishing daily. More often than not, exercise routines are actually something that we tend to put at the bottom of our priority list; so much so, in fact, that we start to become a victim of a sedentary lifestyle. There is a saying that goes, "If you want something bad enough, you're bound to find a way to make it work", or something to that effect. Exercise needs to become a priority in our lives if we want to achieve optimal health. Here are our tips on making exercise fit in into your busy and hectic work schedules: Maximize tech glitches - Believe it or not, tech glitches have positive sides, too. Do not hesitate to take advantage of these glitches. If a website that takes too long to upload, a desktop PC that’s making a hitch, and so the list goes on. When these downgrades strike, bolt out of the office door and go for a brisk walk. This sure beats waiting. Use the stairs - Elevators are there for utilization, but only when you're in a hurry. Instead of using the elevators every so often, opt to use the stairs as often as you can. Of course, using the elevator would cut the time, especially if you're in a hurry, but at least, going through the stairs would give you the adrenaline rush. Walk to work. Cars need gas and gas is expensive; moreover, gas emissions are also harming the environment. To do your part in saving the environment, make a compromise with yourself: Walk to work every other day. This way, you can use your car while making the time for exercise as well. Run errands, literally. If you need to go somewhere, like the grocery store or the laundry shop, jog your way to those areas. Don't just walk. Jogging can increase your agility and can provide you with a more energized feeling after the short exercise. Turn the radio on. Upbeat music can change your mood. Not only that, it can also cause you to be more energized and rejuvenated. So if you're about to do a task, turn on the radio and get it going with your favorite music. Go active. It’s nice to get lazy around when you don't feel like moving about, but allowing for such indulgence would only cause a sedentary lifestyle. Do something recreational instead; something that can keep your blood pumping, like going out and practicing your favorite sport.
Author Resource: - Charles Volcolatte is a health and weight loss researcher for www.skinnyasap.com. He writes and researches actively on Weight Loss Reviews and shares his knowledge at www.skinnyasap.com where he works as a staff writer.
Recipe: Seared Scallops with Lemon Orzo

Sear the scallops while the orzo cooks. Serve this easy but impressive meal with a green salad, garlic bread, and a crisp white wine.
Cooking spray
1/2 cup chopped onion
1 cup uncooked orzo (rice-shaped pasta)
1 cup fat-free, less-sodium chicken broth
1/2 cup dry white wine
1/4 teaspoon dried thyme
2 tablespoons chopped fresh chives
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1 1/2 pounds sea scallops
1/4 teaspoon salt
1/4 teaspoon black pepper
Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm. Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.Yield: 4 servings (serving size: 4 1/2 ounces scallops and about 3/4 cup pasta mixture)NUTRITION PER SERVING: CALORIES 480(10% from fat); FAT 5.1g (sat 1.7g,mono 1.9g,poly 0.7g); PROTEIN 60.9g; CHOLESTEROL 122mg; CALCIUM 95mg; SODIUM 875mg; FIBER 2.2g; IRON 1.1mg; CARBOHYDRATE 45.5g