THE GOOD GINGER

Here's an article about recent studies showing that ginger has pain reducing properties.

In the study, participants were given exercises to purposely injure their elbows. They were then given either a placebo, raw ginger soup, or cooked ginger soup for their pain. The participants that ate the raw ginger soup had 25% less pain than the placebo group, the cooked ginger soup group had 23% less pain. Yet another amazing property of ginger!!

In case you forgot, ginger root can also:
*Aid digestion (by speeding motility and reducing inflammation)
*Prevent ulcers
*Treat heartburn
*Possibly reduce cholesterol levels (so far in rats, waiting on human trials)
*Help prevent certain cancers (like ovarian and colon)
*Speed cold and flu recovery
*Provide relief from menstrual cramps
*Reduce systemic inflammation
*Aid systemic circulation
*Increase metabolism and aid in weight loss

and much much more!!!

So go ahead and grate some ginger into your salad dressing or steep some chopped up ginger in you tea. The benefits of ginger, not to mention the flavor, are just too good to pass up!

THE DAIRY REALITY

HERE is an EXCELLENT article that finally tells the truth about dairy and provides 6 reasons why you should "avoid it at all costs".

SPOILER: milk is not good for you!

Research has shown that dairy not only DOESN'T help to build strong bones, it can actually cause bone LOSS (it has to do with dairy's acidity and the protein in milk). Read the full article, or just the bullet points, to get a better idea regarding the reality of dairy (like how the USDA's food pyramid and recommended servings were created by agricultural industry, meaning the people who stand to profit from you consuming their products are the ones telling you to EAT their products, with the clout of the government behind them).

Additional research not mentioned in this article has also linked dairy to cancer. The precise numbers: 90% of cancers are PREVENTABLE, only 10% are caused by genetics. Of the 90% of cases that are preventable, the number one factor found to have increased overall cancer risk? Increased casein intake, the PRIMARY PROTEIN IN ALL DAIRY.

Dairy production also:
*Pollutes drinking water due to run off from farms
*Contributes to the VEAL INDUSTRY (momma cow has the get pregnant to make milk->if she has a boy he is no use to the dairy industry->baby-boy is sold to be confined, killed, and sold as veal meat)
*Contributes to starvation around the globe (since the resources required to produce dairy and meat are far more than those required to produce veggies and grains, therefore leading to less overall food production)

As a former cheese addict, I will admit that my recent venture into dairy-free living was rocky. At first I felt such a strong urge to snack on some cheese that it felt like torture to go without! Lasagna, pizza, pasta, Mexican foods!!! After learning more about the effects protein in milk have on the brain, I now understand that I was LITERALLY addicted to cheese. That's right: dairy has similar effects to opioids (ie: HEROINE!) on the brain, and boy did I go through withdrawal!

But now that it's become habit and I've been without cheese for an extended time, I don't crave dairy like I used to and to be completely honest, I don't miss it at all. No more cravings and I'm fully satisfied by the food that I eat.

Check out the video below for more info on the realities of dairy:

THE TRUTH ABOUT AGAVE: NOT SO SWEET

HERE is an article about the reality of purportedly healthy sweetener, Agave.

Basically, agave syrup/nectar is high fructose corn syrup (HFCS) with an extremely effective marketing campaign. Much like HFCS, it comes from a natural source (the agave plant, as HFCS originates from corn), but like HFCS, it is processed into a syrup, where the fructose concentration reaches super unhealthy levels. Even the "raw" agave is awful for you! Don't buy the hype!

As an Agave convert who was using it for all my sweetening needs, I was reluctant to believe that this delicious sugar substitute was not only unhealthy, but horrendously bad for me. "It's low on the glycemic index", I told myself, "and it's from a natural source, so how can it be bad for me?" Well, I finally sat down and did some research and, after learning how fructose is broken down in the body, it became very clear that agave syrup should be avoided at all costs.

As piece of mind for all of you out there trying to make sense of the conflicting Agave messages, here is the basic science behind WHY agave is awful for you:

1) Fructose, a monosaccharide (aka simple sugar, mono meaning "one"), is the most unhealthy sugar you can eat UNLESS it is bound to fiber and nutrients, like in fruit, or bonded with glucose (another simple sugar) in which case the bonded glucose and fructose make sucrose, a disaccharide (aka a more complex sugar, di meaning "two"). You can read more about studies that have shown a correlation between increased fructose in diets and inflammation throughout the body here . (So remember: fructose + glucose = sucrose)

2) PROPORTIONS:
-Table sugar is 50%/50% fructose/glucose, and because of the equal proportions, many of the sugars are bound together, creating sucrose (the disaccharide mentioned above).
-HFCS is 55%/45% fructose/glucose. Not a huge difference in proportion, but the slight increase in fructose destroys the balance of fructose to glucose, so almost NONE of the resulting HFCS has bonded sucrose, therefore your body receives a HUGE surge of fructose all at once, rather than having to take the time to digest and break apart the sucrose into glucose and fructose.
-Agave Syrup is 70-90%/30-10% fructose/glucose!!!! With just a 5% difference, there are HUGE negative effects on the body, so just IMAGINE how awful it is for your body to process almost PURE fructose! Due to the proportions, NONE of the sugar in agave is bonded to create sucrose, so your body doesn't slow down the processing by breaking down sugars, it instead has to process a massive load of sugar all at once.

3) While the breakdown of glucose relies on insulin and can take part in almost every cell in the body, Fructose can ONLY be broken down in the liver. Since fructose isn't primarily broken down by insulin, it does not cause an insulin spike, therefore explaining why it is low on the glycemic index. This may make you think, "oh good! no insulin spike, no fat storage", but this is WRONG! Fat metabolism is reliant upon the LIVER, so overburdening the liver with the processing of fructose impairs fat metabolism, making it more likely that calories from fructose will be stored on the body as fat.

4) The liver has difficulty breaking down fructose. When fructose is digested with fibers/nurtrients in fruit, digestion is slowed, preventing the liver from having to process too much fructose at once, therefore preventing the liver from being overwhelmed so it can continue with all of the other processes it is taking care of simultaneously (like fat metabolism and toxin removal). When the liver is given a surge of fructose to process all at once, like with Agave and HFCS, it stops everything it is doing to focus solely on processing the fructose (think of people rowing a boat when suddenly that boat is flooded with water. The rowers stop rowing so they can bail water from the boat in order to keep it afloat. When they are out from underwater, they start rowing again). This leads to impaired liver functioning, toxin build up, and poor fat metabolism. It also causes damage to the liver (in some cases of people frequently eating HFCS/Agave: early signs of cirrosis)

5) When fructose is broken down, the following nasty byproducts are created:
-Triglycerides (which damage the cardiovascular system and increase risk of heart attack and stroke). The triglycerides and stress on the liver also lead to FATTY LIVER, which can lead to liver failure and death.
-Excess uric acid, which is the cause of gout

Not all sugars are created equal, and free fructose (unbound) is the absolute worst for you. Agave is up to 90% free fructose! Despite the low glycemic index, Agave is still absolutely AWFUL for you! Don't buy the hype, listen to the science.

*****Want more proof of the negative effects of fructose? Watch SUPERSIZE ME (if you've already seen it, go back and watch it again). All of the doctors predicted that the high fat content of his McDonald's-tastic diet would impact his cholesterol levels and harm his cardiovascular system. What they DIDN'T predict was the effect on his LIVER, that (when you look into the science behind the breakdown of fructose and compare it to the fructose content of McDonald's foods) was primarily caused by his intake of HFCS. Look at the increase in his triglyceride levels, URIC ACID levels, Amylase and Lipase levels (liver enzymes). All of these are increased when free fructose, like in agave, intake is increased

Want an Agave substitute? Maple syrup is the best and recent research has shown that it may even have anti-cancer properties! So ditch the cactus and sweeten with trees!

Here's to healthy eating :)

RAW VEGAN COCONUT SOUR CREAM

Easy and super delicious!!! Great on some raw nachos with guacamole, salsa, and nut meat.

You can watch the video HERE.

Coconut is great not only for your waistline, but for your skin and hair as well. This is a great way to replace something harmful (sour cream, which induces inflammation in the body) with something healthful! Enjoy :)

ASPARTAME LINKED TO CANCER

If you or anyone you know are drinking artificial sweeteners in an attempt to lose weight, you MUST READ THIS ARTICLE!

Lifelong studies in animals have confirmed what a myriad of previous studies concluded: that intake of aspartame has carcinogenic effects. In other words, all of those sugar free sodas you have been downing in order to be "healthier" appear to be doing you more harm than good.

Several cancers, including brain cancer, saw statistically significant increases in animals fed aspartame over their lifetime versus a control group, and the test mice were given significantly LESS aspartame than the current recommended daily allowance for humans! Original toxicology tests from the 1960's also showed liver, thyroid, and brain damage in addition to the increased risk of cancer. In other words: aspartame should NOT be consumed by humans.

Studies dating back to 1975 have confirmed the harmful effects of aspartame, but the FDA has yet to ban it from our foods. Why? Because companies that profit from the use of aspartame, from Equal to Crystal Light, will likely lose millions of dollars if it is eliminated.

The government is supposed to be the buffer between upstanding citizens and the ills of society, but in many fields, particularly when it comes to food and toxin regulation in America, our government falls short.

The best way to protect yourself and your family? Don't eat food created in a lab (aspartame, sucralose, etc.), always read labels, and STAY INFORMED! Always ask questions, and as far as food is concerned: the less processed, the better. If you need a low glycemic sweetener, use agave nectar. If you want calorie free, try stevia (but note: stevia has yet to be fully tested, so your best bet is still agave nectar).

YOGA FOR WEIGHT LOSS

Here's a quick yoga routine from Tara Stiles, aimed at helping you burn those holiday calories and tone your hips, buns, and abs. Can be done almost anywhere and is easy to follow!

DIET TIPS AND TRICKS

Here's a video from a segment on The Today Show. It has some great recommendations for healthier swaps and calorie conservation while eating out. I will definitely be implementing the burrito suggestion into my taco takeout!

Visit msnbc.com for breaking news, world news, and news about the economy

SEASONAL FOODS

Check out our new seasonal foods widget!! It's on the lower right hand side of the blog.

Based on your area, it tells you what fruits and veggies are in season, helping you to shop fresh and local! It changes with each month, so check back to see if what's on your plate is fresh!

Currently in season in December in New York:

1) Apples
2) Broccoli
3) Cabbage
4) Carrot
5) Onion
6) Potato
7) Turnip
8) Winter Squash

IMPROVE YOUR MOOD WITH FOOD

Visit msnbc.com for breaking news, world news, and news about the economy

SUPER SNACKS FOR THE WEEK

Here are 2 more snacks to help you eat right during the upcoming week!

CRAVING CREAMY AND RICH?
* Try 1/2 cup Fage greek yogurt with 1 tbsp natural peanut butter. To make vegan, switch out the greek yogurt for some plain or vanilla soy yogurt. For added sweetness, you can top it with a drizzle of honey or agave nectar. Delicious and deceptively healthy at only 150 calories!!

CRAVING SALTY AND SPICY or SUSHI?
* Try Seapoint Farms Dry Roasted Wasabi Edamame. Vegan, non-GMO, and packed with protein and fiber! This stuff, pictured in this post, is amazingly tasty and is GREAT for when you want to snack mindlessly without packing on the pudge! You can get it at your local supermarket, or you can purchase through our aStore under "Vegetarian/Vegan Living".

FUN WAYS TO BURN OFF HOLIDAY CALORIES

HERE is an article with 4 fun and easy ways to burn off some extra calories around the Holidays!

But beware: studies show that exercise is NOT the key to losing weight, DIET is. Exercise is still an important tool to obtaining overall health and wellness, but no amount of activity will "make up" for the calories that you eat.

In other words: if you eat a whole pie, don't think that a vigorous run is going to "fix" your binge. It's more important to focus on eating in moderation, exchanging the whole pie for a thin slice, and staying active. The exercise-eating combo can boost total weight loss and help you maintain, but diet is still the key to slimming success!

With this in mind, remember not to be too hard on yourself. No one is perfect! We all have days when the pull of a pistachio gelato pint is too great to resist. It's most important to FORGIVE yourself, focus on your accomplishments, and live in the present; treating each moment like an opportunity to start anew or focus your resolve.

On days when I can't, or am too lazy to, workout, I give myself a pat on the back for dancing during commercials while watching my favorite TV shows. If I over-indulge at dinner, I applaud myself for NOT getting mad/depressed and for staying hopeful. The cumulative impact of your overall activity and eating are more important than your few-and-far-between slip ups. This holiday season, remember to step back, breathe, and focus on the big picture.

Here is a summary of the article's small and fun activities that can help you stay active and positive:

1) Hanging Holiday Lights (90 calories per hour)

2) Ice Skating (484 calories per hour)

3) Shopping (249 calories per hour)

4) Sledding (121 calories per 15 MINUTES!)

VEGAN COCONUT MACAROONS

One of my favorite treats in the whole wide world are coconut macaroons. They're creamy, coconutty, and deliciously moist! I have, however, had trouble finding a healthy version of these tropical morsels; especially one that is vegan.

After some experimenting, I have finally created a decent recipe! Not only is it tasty, it's low-fat, low-calorie, vegan, and super easy to make, AND you can also eat it as a RAW dessert! Just skip the baking step :)

So, without further adieu, here it is:


VEGAN COCONUT MACAROONS

2 cups shredded UNSWEETENED coconut
1 medium sized banana
1/4 cup agave nectar (you can add more or skip this all together based on desired sweetness)
1/4 cup diced almonds or almond flour (optional)
1 tsp vanilla extract

*water, unsweetened applesauce, or additional banana can be added to reach desired consistency. I like mine thick and chewy, so I chose to add banana as needed.

1) If cooking, preheat oven to 350
2) Mash banana, either by hand or in a blender
3) In a large bowl, combine all ingredients, including banana, until well mixed
4) Place 1 tbsp dollops of mixture onto spray-oiled cookie sheet
5) Bake at 350 for 10 minutes, or until tops are lightly browned

Voila!! Simple, healthy, and delicious!

HEALTHY HOLIDAYS: PART THREE

So you've committed yourself to watching portion size and avoiding mindless snacking over the holidays, but how are you going to fit in fitness at the family functions?

Simple! Here are a few tips (and a helpful video workout) to help you sneak in some slimming sessions.

PART THREE: Functional fitness

1) Post-meal motion
If you have a dog or a sibling (or a parent, if they're game), bring them along on a walk around the neighborhood after dinner. Studies have shown that a 10 minute post-meal walk can up calorie burning after a meal by up to 10%! So slap on some sneakers and spend some quality time outside with your fam!

2) Early morning exercises
The best time to squeeze in some activity is before your obligations and family time even start. So set your alarm and get in 30 minutes of body-weight resistance work first thing in the morning. Do push-ups, squats, sun salutations, jumping jacks, and the exercises in the video below... just move your body as much as you can! A great way to make sure you push yourself is to set up goals ahead of time (100 total push-ups, 80 total squats, etc.) and just keep going in sets of 15-20 until you reach your goal. Another benefit to exercising in the morning: you've guaranteed yourself a healthy start to the day! Even if you run out of time later, at least you know you've squeezed in some activity each day.

So stop making excuses! Any activity helps and it all adds up! Check out the video below for an awesome and easy full-body workout.

Happy and Healthy Holidays!!!

HEALTHY AND HAPPY

A new study has been released linking increased intake of processed foods and higher rates of depression.
Eating a diet high in fruits, veggies, and fresh fish can help to fend off fatigue and battle the blues. More incentive to eat a fresh plant-based diet! Look good, gain energy, and feel happy :) You can read more about the study from the link above.

As always, when buying fruits and veggies, look for organic and preferably local produce. Better for the earth, waterways, and your body!

HEALTHY HOLIDAYS: PART TWO

So now that you have some healthy holiday recipes up your sleeve, let's talk about preventing binging and diet sabotage during the holiday season!

It can be hard to stick to a diet plan when the holidays roll around. Friends, family, and hordes of food and inactivity often spell disaster for our waistlines, hips, and thighs! But constantly saying "no" and isolating yourself in your bedroom during hordeuvres can ruin your holiday happiness, too. So what is a person to do?! It's actually pretty simple: seek balance.

Here are 2 tips to keep you mingling and munching without regret:

PART TWO: Eating without cheating

1) The "Two-Bite" Rule
You can have whatever you want at the family feast, just limit your intake of sinful snacks to two-bites. This allows you to savor the flavor and satisfy your craving without making a huge dent in your calories! To make sure you're still getting enough bulk to beat back hunger pangs, eat unlimited portions of all vegetable and fruits that are NOT sweetened or sauteed in oil/butter. So go ahead! Have your fill and brave the buffet! With simple limits and open menu options, you're sure to have a waistline-friendly holiday season!

2) Constantly Sipping, Not Constantly Snacking
Often times just BEING in your family home during the holidays means constant temptation. Extra cookies sitting on the counter, an over-stocked fridge... it's just so easy to snack insensibly! The solution: keep your mouth busy! Stock up on mineral water and constantly carry a glass around with you (or a water bottle). This calorie-free, calcium-containing, bubbly brew keeps your tummy feeling satisfied and your mouth full... so you can't shove a cookie in there before meal time. Also great: add some fresh squeezed lemon juice. The citrus smell and added vitamin C help to beat back cravings and keep your hunger at bay!

Check back in here at SexyHealthyHappy or part 3 of our series: finding ways to make your Holidays more active!

HEALTHY HOLIDAYS: PART ONE

Thanksgiving is right around the corner and at least for me that means family, friends, and a whole lot of not-so-healthy and not-so-animal friendly food.

The time around the holidays fosters eating patterns that can snowball into long-term weight gain and diet sabotage, so today I begin the first of a multi-part series dedicated to strategies and recipes for a healthy, indulgent, and fun holiday season!!


PART ONE: Tasty Thanksgiving Treats!

1) Pudge-free Pumpkin
HERE is a recipe for fabulous vegan pumpkin muffins! Replace your slice of fat-filled pumpkin pie with one of these delicious, portion-controlled substitute to save calories without sacrificing taste. Great for the whole family, vegan or not, and left-overs make a great breakfast!

-To add a little extra sumthin-sumthin to these, whip up an easy vegan frosting:
1/4 cup soybean margarine
1/4 cup vegetable shortening
1/3 cup confectioners sugar
1/4 cup soymilk
1 tsp vanilla extract

2) Meat-Free Main Course
HERE is a recipe for a delicious vegetarian"nut loaf" (think meat loaf but tastier, less greasy, and more humane). This is NOT VEGAN, but to make it vegan just switch out the butter with Earth-Balance and use egg substitute. If you are having thanksgiving with some meat eaters, your friends can still enjoy this dish in addition to their turkey.

-To up the "yum" factor of your loaf, whip up a quick vegan brown gravy! Recipe available HERE

3) Not-So-Sinful Stuffing
HERE is a recipe for a sweet cranberry stuffing that is vegan AND low calorie! To make heartier AND healthier, mix in some cooked quinoa and chopped pecans for a healthy dose of filling-fiber and protein! ALSO, since most dried cranberries are covered in added sugar, replacing the cranberries with pomegranate seeds will up the antioxidant punch in this dish! Mmm mmm mmm!

4) Bulge-Free Beverage
HERE is a recipe for a lower-calorie hot cranberry-apple cider. Warm liquids are great for digestion after a large meal and this drink can serve as a low-cal dessert on the nights before and after the big feast. Only 80 calories per serving!!


Look for my next post in this series. I'll be addressing holiday portion control, staying social without creating a diet disaster, and fun activities for the whole family to help keep your holidays active!

HOME CARDIO

Stuck inside due to bad weather? Saving money by nixing your gym membership?

You can still get a great workout at home! Check out THIS PREVIOUS POST about an at home dance party.

OR, if you're like me and want more clearly defined exercises, try this booty busting routine:

1) Warm up with 50 jumping jacks
2) Alternate 20 mountain climbers with 20 jumping jacks (20 of each equals 1 set) for a total of 4 sets
3) Alternate jumping push-up with frog jumps (1 of each equals 1 set) for a total of 10 sets
*jumping push-ups: start in a standing position. Reach your hands to the floor in front of your toes, jump you legs back to a plank position. Do a push-up, jump your legs back in to your hands and stand up. *frog jumps: Start with legs slightly wider than hip's width apart, keep back upright and do a squat, arms reaching down between your legs toward the floor (instead of on your hips). when coming up from the squat, reach arms up overhead and jump up (propelling yourself up off the floor out of the squat). It's like jumping up for joy with your hands in the air.
4) Cool down with 50 jumping jacks

This routine will KICK YOUR BUTT! Keep practicing! It gets easier the more you do it :)

MUNCHIE MIND CONTROL

HERE IS AN ARTICLE released today about a study that proves ice-cream truly IS addicting, regardless of your attempts to monitor your portion control!

The study states that the fats in meat and dairy (animal-based fats), specifically palmitic acid, override your brain's ability to sense fullness. In other words, these types of fats make you crave more of the foods that are fattening and prevents you from realizing you've had enough once you start eating!

An excerpt:

"A U.S. study by UT Southwestern Medical Center at Dallas has found that fat from certain foods such ice-cream and burgers heads to the brain.

Once there, the fat molecules trigger the brain to send messages to the body's cells, warning them to ignore the appetite-suppressing signals from leptin and insulin, hormones involved in weight regulation -- for up to three days.

'Normally, our body is primed to say when we've had enough, but that doesn't always happen when we're eating something good,' said researcher Deborah Clegg in a statement.

'What we've shown in this study is that someone's entire brain chemistry can change in a very short period of time. Our findings suggest that when you eat something high in fat, your brain gets 'hit' with the fatty acids, and you become resistant to insulin and leptin.

'Since you're not being told by the brain to stop eating, you overeat.'

The researchers also found that one particular type of fat -- palmitic acid which is found in beef, butter, cheese and milk, -- is particularly effective at instigating this mechanism.

The study was performed on rats and mice but the scientists say their results, published in The Journal of Clinical Investigation, reinforced common dietary recommendations to limit saturated fat intake as 'it causes you to eat more.' "

That explains why today I am CRAVING ice-cream after having eaten it yesterday. I almost NEVER eat ice-cream and I avoid dairy, but yesterday I gave in and had some... I ended up eating half the tub despite having already had a large dinner! And then today all I can think about is that ice-cream. From experience I can say that this study is dead-on!

So just say NO to milk, butter, cheese, and beef! If you do indulge, be prepared for some SERIOUS cravings the next day!

SUN SKINNY

New research has been released that shows a correlation between thin people and higher blood levels of Vitamin D.

Vitamin D, also known at the "sun vitamin", also helps to prevent osteoporosis and certain forms of cancer.

So get out in the sun! You only need 15 minutes of unprotected sun-exposure each day to get your recommended dose of Vitamin D.

Soak up the sun and start getting skinny!

FORGET THE FAT

HERE is an article with a list of 30 foods that help your body shed excess fat. The list:






1) Cottage Cheese (look for non-fat)

2) Egg Whites

3) Oatmeal

4) Sushi

5) Peanut Butter

6) Beans

7) Fat-free plain yogurt

8) Lemon

9) Energy Bars (make sure to read the ingredient list and calorie count! Clif is great)

10) Carrots

11) Soy Chips (great replacement for potato chips!)

12) Part-skim string cheese

13) Hummus

14) Edamame

15) Dried Fruit (WATCH PORTION SIZE! And watch out for added sugar)

16) Shrimp

17) At-home Thin Crust Pizza (add tons of veggies to sneak in an extra serving!)

18) Tofu

19) Salsa

20) Poached Chicken

21) Sweet Potatoes (especially the purple kind! Read more about them in my old post HERE)

22) Baked Apples (or raw apples dipped in peanut butter... mmmm!)

23) Fat-free Cool Whip*
*THIS IS A NO-NO! The article may say that this treat is low calorie, but it's also made ENTIRELY from hydrogenated oils... aka trans-fat aka created in a lab aka your body doesn't know what to do with it so it just stores it in your mid section! Stick with regular old light whipped cream (read labels! Watch out for high fructose corn syrup!) and smother some blueberries in it. Great treat and still low calorie!

24) Frozen fruit (watch for added sweeteners!)

25) Fudgesicles (create your own with some vegan chocolate pudding placed in the freezer with a toothpick in the middle!)

26) Fat-free sugar-free pudding (avoid artificial sweeteners and, yet again, READ LABELS!)

27) Angel food cake

28) Fat-free hot cocoa

29) Virgin mimosas

30) Herbal tea (and green tea!)