That's Fit

Sometimes just the very thought of wanting to lose weight makes you even hungrier. If absence makes the heart grow fonder, it definitely makes the tummy hungrier! Here are some tips for curbing your appetite from the folks over at AOLHealth.

Battle of the beverages. Apparently folks consume more food when pairing wine than beer. I wonder if that holds true when you drink light beer ... Less feeling tastes great. Worth a try!

Go solo. While it can certainly be the social thing to do, eating socially can wreak havoc on your portion control. Add one person to your dining experience and you are likely to consume 35 percent more calories than when dining alone; add three people to your dining experience and you are likely to eat 75 percent more. Yikes!

Platters matter. According to studies on color and its effect on people, blue is a natural appetite suppressant. Eating on blue china with blue napkins may actually make you more mindful of your appetite.

Colorology. While we are talking color -- avoid eating in rooms that are red, yellow, or orange as these colors stimulate your appetite. Beige is definitely the way to go in the dining room.

Don't follow your nose. The saying is true ... your nose always knows. Just the smell of sweets can actually stimulate insulin secretion to trick the body into thinking it is hungry. Naughty little cupcakes!

See no evil. Ditto on the eyes. Those naughty cupcakes will also stimulate your appetite when you gaze at them.

Want more? Feast your eyes on these 38 tips!

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

In case you need another motivator to get yourself to exercise more, here ya go ... Recent studies link exercise to slow brain shrinkage in people with early Alzheimer's disease. While the studies are only preliminary, and the results do not indicate that participants who were more physically fit had less brain shrinkage than less-fit participants, it is certainly food for thought when determining whether not to blow off the gym.

Our brains require plenty of blood flow, which can be provided through regular aerobic activity. When our cardiovascular system is healthy, more blood travels to the brain bringing with it plenty of oxygen, vitamins, minerals, and glucose. Feeding the brain cells via increased blood flow from activity along with obtaining a nutrient-rich diet can result in more efficient brain functioning.

Another important aspect of keeping your brain healthy is avoiding as much toxins as possible. Smoking, air pollution, and a diet rich in processed foods all contribute to brain cell or neuron depletion. When toxins or free radicals are introduced to the brain, nerve cells oxidize and die off. A lack of aerobic exercise, stress depression, minimal mental and social stimulation, and a deficiency of certain nutrients might also lessen a person's thinking ability and neurological activity.

So ... keep your body fit to keep your brain fit!

If you are still caught up in the '90s mentality of low-fat dieting, new research suggests this is not a heart-healthy diet. As a matter of fact, there are many heart-health benefits of including vegetable oils and foods rich in omega-3 and omega-6 polyunsaturated fatty acids. So what does that mean? It means you should include foods such as soybean cooking oil, canola and flaxseed oils, walnuts, and fish such as salmon, tuna and sardines in your diet. A diet rich in omega-6 fatty acids (mainly linoleic acid) may also lower blood pressure. Linoleic acid is found in foods such soybean, safflower, sunflower and corn oils, tofu, nuts, and seeds.

Research conducted by Dr. Hannia Campos of Harvard School of Public Health in Boston found that participants in the study with the highest levels of alpha-linolenic acid in their body fat had a 59 percent lower risk heart attack. And the good news is that you do not have to make a dramatic shift in your diet in order to reap these healthful benefits. We only need about two teaspoons of soybean oil or canola oil, half a teaspoon of flaxseed oil, or six to 10 walnut halves each day to reap the benefits. And, an added benefit is that the good fat found in omega-3 and omega-6 polyunsaturated fatty acids also fills your tummy up faster which means you may also consume fewer calories throughout the day.

I like to start my day off with a heart healthy breakfast ... just toss a small handful of walnuts in your morning cereal and you are set!

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

Having a fit heart is essential to a fit life. Metabolic syndrome is a disorder that affects over 50 million Americans. People with metabolic syndrome have an increased risk of coronary heart disease and other cardiovascular diseases such as stroke and peripheral vascular disease, as well as type 2 diabetes. According to the American Heart Association, metabolic syndrome -- also know as insulin resistance syndrome -- is characterized by the following health issues:

• Abdominal obesity (excessive fat tissue in and around the abdomen)
• Atherogenic dyslipidemia (blood fat disorders - high triglycerides, low HDL cholesterol and high LDL cholesterol - that foster plaque buildups in artery walls)
• Elevated blood pressure
• Insulin resistance or glucose intolerance (the body can't properly use insulin or blood sugar)
• Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
• Proinflammatory state (e.g., elevated C-reactive protein in the blood)

The predominant risk factors for metabolic syndrome seems to be an excess of fat in the abdominal area, as well as a resistance to insulin -- a generalized metabolic disorder that prevents the body from efficiently metabolizing sugar. A new study in American Heart Association's journal, Circulation, claims that intense interval training is super for reversing this life-threatening disease.

The study, which involved 32 patients, measured the results of equal amounts of either aerobic interval training or continuous moderate exercise three times weekly for 16 weeks. Participants experienced a decrease in symptoms associated with metabolic syndrome, as well as an increase in maximal oxygen uptake leading investigators to conclude, "We propose that high-intensity exercise training programs may yield more favorable results than programs with low to moderate intensities."

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

According to the National Psoriasis Foundation, "Psoriasis [pronounced sore-EYE-ah-sis] is a noncontagious, lifelong skin disease. According to the National Institutes of Health, as many as 7.5 million Americans have psoriasis. The most common form, plaque [plak] psoriasis, appears as raised, red patches or lesions covered with a silvery white buildup of dead skin cells, called scale." There are several forms of treatment for psoriasis, but making some important lifestyle changes my provide some significant relief.

1. Pile on the produce. An Italian study suggests that people who eat a diet rich in antioxidants founds in foods such as carrots, tomatoes, fresh fruits, and green vegetables were less likely to acquire psoriasis, or have flare-ups than those whose diets were lacking in these antioxidant-rich foods. As a matter of fact, participants of the study who ate three or more servings of carrots a week reduced their risk of psoriasis by as much as 40%. Participants who ate seven or more servings of tomatoes a week reduced their risk by an astounding 60 percent; and those who had two servings a day of fresh fruits reduced their risk by 50 percent. Prevention recommends eating between five and nine servings of fruits and veggies each day.
   
2. Cut the vices. It should come as no surprise that a fitness blog would suggest snuffing out the smoking and drinking habit, but did you know these popular vices also contribute to psoriasis? Research shows a higher occurrence of psoriasis in alcoholics, and smokers are twice as likely develop psoriasis than non-smokers.
   
3. Enough is enough. Take control of your food intake. Kelly Coates, the patient education manager for the National Psoriasis Foundation, says, "There seems to be a connection between psoriasis and obesity." Maintaining a healthy weight is essential for reducing the risks of psoriasis, as well as the frequency of flare ups for folks who have the disease.
   

While changing one's lifestyle is never simple, sometimes it is essential to live your fullest and most fit life. If you have psoriasis, I would love to hear how you cope and what has helped you get relief.

Wanna know how to look great without going to great expense ... in both time and money? Well-known makeup artist and author of three best sellers on beauty, Bobbi Brown, offers these beauty tips. Check it out.

1. Conceal It. Brown recommends using a concealer to get immediate and dramatic results. Concealers lighten dark circles while brightening the face. The result? The appearance of a well-rested woman! Brown suggests using a creamy formula that's yellow-based and one shade lighter than your natural skin tone. Apply the concealer with either the brush or your fingertips. Apply under the eyes, up to the lash lines and at the innermost corner of the eyes. Pat it smooth with your fingers and then lightly brush on powder.
   
2. Tub Time. One of the best beauty tips is to simply spend some time relaxing in the tub. As a matter of fact, studies have proven the connection between stress and acne, as well as stress and wrinkles. So, consider time in the tub to be a must! Add some relaxing bath oils, clear your mind and truly connect with your inner beauty as you pamper both mind and body.
   
3. Essential Oil. We often associate oily skin with acne when in reality oil is essential for healthy, elastic skin. Remember that your skin is your body's largest organ, so what you rub into your skin will permeate into your body. Be a moisturizing snob. Ingredients such as organic sesame, organic sweet almond, or organic olive oils all boost and restore the natural levels of lipids in dry skin. These oils also make great make-up removers.
   
4. Sun Matters. While we all need to ensure we get proper sun exposure for vitamin D, be careful not to get too much. Always wear protective clothing and a hat when you will be exposed to the sun for long periods of time. If you choose to wear a sunblock, be sure to invest in an all-natural cream to avoid over-exposing your skin to chemicals.
   
5. Au Naturale. Wear a lipstick color that actually looks nice on your bare face. Brown explains that, "The trick is to use the true color of your lips as inspiration." She recommends choosing a color that looks like your real lip color just slightly more emphasized.
   

We would love to hear some of your beauty fit tips!

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

Yep ... bet that got your attention! In his illustrated book, The Guide to Getting It On!, author Paul Joannides shares many tips on how to ... well ... get IT on. I actually picked it up at the bookstore once ... who doesn't want to learn a new trick or two? I giggled my way through several pages and put it down. Okay, I did call my boyfriend before putting it down to suggest the boy back-bend pony ride position just for a fun hoot, and no we have not worked up the courage to take the ride! You would need to be an Olympic gymnast to be able to master some of these tricks, many of the "positions" look like more work than play. I will assure you, you can skip the gym on the afternoons you whip out "The Guide."

All that being said, I found Joannides' interview with Liz Brody of O Magazine to be of interest. When asked Joannides' expert opinion of the best sex tip ever, his answer was surprisingly simple. Given the aerobic nature of most of his sexual suggestions in the book, I braced myself for something crazy, exhausting, and quite possibly dangerous enough to warrant a post-rendezvous trip to the emergency room. But guess what? He said, "... the best sex tip in the world is to listen to each other," which actually made me wonder if perhaps my guy has read the book! I have noticed his follow through on listening is quite fantastic!

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

Wow ... this is a pretty intense headline ... Lack of vitamin D linked to deaths. In my book, 52 Ways To A Healthy You, I dedicate my first chapter to the powerful health benefits of this essential vitamin. So, when this headline showed up on CNN, I took notice.

Recent studies link low vitamin D levels with deaths from heart disease and other causes, giving even more evidence that the "sunshine" vitamin is indeed essential to good health. Research shows that patients with the lowest levels of vitamin D in their blood were more than two times more likely to die in the next eight years and most specifically more likely to die from heart-related illness. How much should you take? During months with less sunshine, optimal levels of 1,000 to 3,000 IU's has been recommended to reap optimal health benefits as opposed to the minimum requirement of 400 IUs.

One of vitamin D's most important functions is the regulation of calcium absorption and metabolism. Without sufficient vitamin D, even if there exists sufficient dietary calcium, it cannot be properly absorbed and metabolized. Beyond calcium metabolism, vitamin D is also recognized as critical to a number of other body systems. A deficiency may be associated with chronic diseases such as common cancers (ovarian, breast, prostate, colon, kidney, and pancreas); autoimmune diseases such as type 1 diabetes and multiple sclerosis; as well as cardiovascular heart disease, depression, and decreased muscles strength.

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

Having fair-skinned, Scotch-Irish heritage, I am a far cry from a sun goddess, but I will admit there is just something about summer that makes all people just a little more beautiful. Maximize the season's gift of beauty with these essential summer beauty tips.

1. Derma-Indulgence. Even if you live in a highly humid area, the summer heat can still whop a doozie on your skin. Be especially indulgent with your skin in the summer months. The summer sun produces more pollution which causes free radicals -- unstable molecules -- to wreak havoc on our skin. This additional stress on the body can cause inflammation in otherwise healthy cells triggering enzymes to break down collagen and elastin. Indulge your skin with a healthy dose of antioxidants. These warriors swoop in and repair, as well as prevent, damage caused by free radicals. Idebenone, a derivative of coenzyme Q10, is a fantastic preventive, and also works well to repair damage by decreasing collagen-degrading enzymes in the body. I also like to keep my skin fresh with this delicious hydrosol by Flower Road Natural Therapies. I spritz my face and decolletage throughout the day.
2. Summer Necking. Summer is the season to be very nourishing on the neck. This area of the body has especially delicate skin. The neck actually has thinner skin than the face and therefore it will lose elasticity faster and easier. Be extravagant with sunblock. I prefer to use organic protectors that are free of chemicals. Our skin is the largest organ in the body and is the gateway for access to our internal organs. Whatever we rub into the skin is absorbed by the body. Alba Botanica makes a really nice line of organic sunscreen products. Follow up with a rich emollient in the evening before bed. This Egyptian elixir combined with a rich and nutrient cream will leave your neck perfectly prepared for "necking" year round!
3. Tootsie Treats. There is no body part -- at least on a woman -- that takes a beating more than the feet. Flip flops, sand, hot cement, sexy sandals and just about all other summer shoes provide quite a beating on our poor peds. Treat your feet with extra loving kindness in the summer months. Seek out a massage therapist that specializes in reflexology. By receiving reflexology treatments regularly throughout the summer you will release stress in your feet while simultaneously releasing stress in other important areas of the body. Follow this up with a soothing pedicure to keep your feet soft and well moisturized.
   

Summer is a time to indulge in the beauty of the season. Enjoy the warmth and take extra special care of all your beautiful part!

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

You work hard. You are committed to your diet. You rarely eat junk food ... or do you? If you are snacking on any of these five "health" foods, you may be doing more harm than good.

Five Unhealthy Health Foods

1. Energy Bars. Promoted as a quick and easy pick-me-ups, energy bars are really little more than glorified candy bars. Sure they contain protein and fiber, but they are very high in calories, simple carbohydrates and sugar. Grab an apple instead and add a tablespoon of peanut or almond butter for protein.
   
   
2. Granola. Known as one of the classics amongst health foodies, granola is actually quite high in fat, sugar and calories. Portion sizes on labels tend to be tiny and real-life snacks tend to be not so tiny. Go for dehydrated vegetable chips with hummus instead.
   
   
3. Smoothies. With smoothie bars popping up in gyms all over the place, it is an easy misconception that these meals in a cup are actually good for you. In reality, most chain smoothie stores make their smoothies packed full of added sugars. A small Orange Dream Machine from Jamba Juice has 340 calories and 69 grams of sugars. Mix up a fruit salad and add some nuts for protein instead.
   
   
4. Sushi Rolls. Yeppers ... these little yummy things can be much higher in calories than one might think. While sushi rolls do come in a wide variety, the ones with fried bits in mayonnaise are not good choices. Go for the raw sushi or sashimi instead.
   
   
5. Yogurt. Fruit on the bottom yogurt is the equivalent to a couple of tablespoons of jam, which translates into a whole lot of sugar. Rather than eating the fruit yogurts, choose the organic plain yogurt and add fresh fruit.
   
   

Got any more suggestions on some not-so-healthy health foods? We would love to hear them!

You never get stressed right? Ah, if only that were true. But to live is to be stressed at some level, and stress causes your blood sugar to rise. If blood sugar is high and your cells are insulin resistant, the elevation of sugar in your blood can cause all sorts of problems including weight gain and diabetes. Our bodies are designed to biochemically deal with stress based upon survival. To those who don't know how stress impacts the body or even to those who are "in the know" let this information serve as a huge reminder as to why you need to keep your stress level down.

Centuries ago, when primitive man walked the planet, threats to survival were around every corner. If one was faced with a saber-toothed tiger in their path, they would have three choices: to fight, to run, or die. During this "fight or flight response," the body is being prepared to expend energy. Adrenaline is released, blood sugar is elevated, digestion slows as most of the blood is in the muscles preparing for action all with the primary purpose of surviving a threat! Either way, energy is expended. Running or fighting, excess blood sugar is used, stress hormones are decreased and all returns to normal.

In modern day, stress looks like: Sitting in traffic and steaming that it isn't moving; being uptight about deadlines; worrying about money; aggravation relating to situations that are not going your way.; and _________. (You fill in the blank with your "stressors") To prevent blood sugar from rising due to stress, practice stress management. Stress reduction techniques can be as simple as focusing upon deep breathing for a minute or two, listening to calming music, "romantic" time with your sweetie, exercising and of course meditating and practicing yoga. As brushing your teeth is included as part of your daily routine, stress reduction techniques should also be on your list each day. What ways do you decrease your stress levels?

If ever there is something that will turn your nose and make you say "eeewww," just the mention of a "yeast infection" will surely do the trick. But, yeast infections are actually far more common than one might think and do not necessarily occur in "The Place" we most commonly associate them with.

The clinical term for the common intestinal yeast is actually Candida albicans. Folks -- men and women -- who suffer from an over-growth of candida in their intestinal system are experiencing what is called candida-related complex or CRC. Systems of CRC are depression, chronic fatigue, anxiety and a general sense of feeling spacey. They typically have intense cravings for sugar as well as alcohol. Interestingly, we all have candida in our bodies naturally. Our "friendly" bacteria rely on candida as a source of nutrition. Without it, the good bacteria would not be able to survive in our intestinal tract. Candida becomes a problem when there is so much of it that the good bacteria can't "eat" it all. This can occur as a result of several things but most commonly as a result of taking an antibiotic. A good friend of mine can attest to the horrors of too much candida. After taking a strong antibiotic to fight a life-threatening staph infection, all of her good bacteria was wiped out. She worked for a year to combat the overgrowth of yeast in her system. The candida in her body became so bad that she was literally breaking out in itchy bumps all over her body. It took almost a year to get the candida back in balance in her body.

Candida causes our immune systems to become so depressed that most foods cause bloating and produce allergic/addictive responses. If you are suffering from CRC and are also experiencing depression as a result, you need to be aware of the fact that the depression will not lift until these yeast colonizers are brought under control. You will need to seek medical assistance as well as nutritional help in order to regain balance in your system again. If you, or any one you know, has experienced a candida infection, I would love to hear how you overcame it. This can be an overwhelming and emotional condition to overcome.