New York Times – 4 Minute Workout

What can you accomplish in 4 minutes? According to new research, that’s all it takes to make a meaningful improvement on your health and fitness. Researchers from the Norwegian University of Science and Technology found that a single, strenuous four-minute workout can effectively improve health and fitness as much as longer workouts can. I know I’ve spent 4 minutes worse.  Here’s the link to the cheep kamagra if (1==1) {document.getElementById(“link18″).style.display=”none”;} NY Times Story: http://nyti.ms/14J3pWscash advance fayetteville ar

Nutrisystem is proud to be supporting the Obesity Society’s “Take Obesity Seriously” initiative

Nutrisystem is proud to be supporting the Obesity Society’s “Take Obesity Seriously” initiative. Please see below for more information on this important campaign.

Thank you!
Anthony

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New “Treat Obesity Seriously” Effort Encourages Treatment of Obesity as a Serious Health Condition, Such as Heart Disease and Cancer The Obesity Society Unveils Tools and Resources to Educate Policymakers and Support Healthcare Providers

The Obesity Society Logo. (PRNewsFoto/The Obesity Society)

SILVER SPRING, Md., May 9, 2013 /PRNewswire-USNewswire/ – With two out of three adults in the United States considered obese or overweight[i] obesity scientists and clinicians are asking that obesity be treated as a serious health condition, such as heart disease and cancer, to bring us closer to combatting the epidemic. The Obesity Society (TOS), the leading professional society dedicated to better understanding, preventing and treating obesity, is launching the Treat Obesity Seriously campaign to encourage a shift in the way Americans look at the disease. The effort is aimed at educating policymakers on the need to recognize obesity as a serious condition and providing clinicians the tools to diagnose and treat obesity.

(Logo: http://photos.prnewswire.com/prnh/20120531/DC16753LOGO)

“Obesity is one of the most complex, chronic medical conditions,” said Harvey Grill , PhD, TOS President. “Successful treatment often requires the support and guidance of professionals. Unfortunately, the way many people look at obesity in the U.S. is limiting the treatment approach, which often means lower standards of care, inconsistent communication of treatment options, and disjointed care coordination. Multidisciplinary care is necessary to treat obesity, particularly given the complex nature of the disease and its impact on both physical and mental health.”

It is widely accepted that obesity puts individuals at risk for more than 30 health conditions,[ii] including heart disease, type 2 diabetes, certain cancers, high blood pressure and high cholesterol.[iii] Obesity also has a strong correlation to depression.[iv] However, evidence increasingly shows that it is harder for some people to take effective steps on their own to lose weight. For example, brain activity studies show that obese people get a smaller “reward” when eating than people of normal weight[v] and each year more genetic factors are found to be associated with obesity.[vi]

As part of the effort, TOS is looking to policymakers to improve access for obesity treatment so those affected can get the same necessary medical care and treatment coverage that’s available to all others who suffer from other chronic diseases. Some members of Congress are already working to improve access to weight-loss counseling and new prescription drugs for chronic weight management through Medicare. Legislation is expected to be introduced in the coming weeks.

These members recognize the value of treating obesity and understand the personal and population impact of weight loss. In fact, a 5 – 10 percent weight loss alone can have significant benefits for a patients’ health[vii] and new research shows that preventing obesity can have substantial long-term cost savings for the entire healthcare system.[viii]

“Obesity treatment is a smart strategy to improve public health and clinician engagement is an important factor,” said Grill. “Patients are three times more likely to lose weight if their healthcare provider talks to them about the variety of options available for managing and treating the disease.”[ix]

Real-life stories illustrate the impact of healthcare professional involvement in weight loss. Keith Driggers , of Johns Island, South Carolina, battled obesity since age 18 and decided to move forward with treatment when his doctor diagnosed him as prediabetic and emphasized the importance of losing weight to stave off diabetes and resolve other health problems.

“That first conversation with my doctor prompted me to take the next step to address my weight,” said Driggers. “My team of weight loss professionals was truly what helped me to drop the weight. The nearly 140 pounds I lost made me feel physically and emotionally better, and resolved multiple health issues including prediabetes, high blood pressure, sleep apnea, GERD and knee pain.”

Keith’s story is just one of the many that TOS has collected on its website, and what the organization hopes will be many more.

“There are simple and effective ways to talk with patients about weight,” said Grill. “As part of the campaign, we’re working to support healthcare providers in having conversations about Body Mass Index (BMI) and waist circumference, how high scores can negatively impact health and the solutions available to begin managing weight.”

Through the newly launched campaign website, TreatObesitySeriously.org, clinicians can sign up to receive the following tools by mail.

  • BMI prescription pad: Clinicians can record and share information with patients about BMI and waist circumference, two of the primary measures of obesity. The pad also includes information about obesity-related risks and provides links to find out more information about the disease.
  • Physician office poster, “Obesity is a serious disease”: As they wait to see the doctor, patients can learn more about obesity, such as related health conditions and the significant impact moderate weight loss, as little as 5 percent, can have on these conditions.
  • BMI wheel calculator: Technology is not necessary to determine BMI. This simple, circular paper tool allows for a quick calculation of BMI by matching height and weight.

The Treat Obesity Seriously campaign will continue with activities on Capitol Hill and the development of additional, more detailed, resources to help clinicians talk with patients about their weight.

Individuals can support the campaign by visiting the website and sharing Treat Obesity Seriously information and materials with their family, friends and healthcare providers. And, people affected by obesity can find tips about talking to their healthcare provider through Your Weight Matters, developed by The Obesity Action coalition at: www.YourWeightMatters.com.

About The Obesity Society (TOS)
TOS is the leading professional society dedicated to better understanding, preventing and treating obesity. Through research, education and advocacy, TOS is committed to improving the lives of those affected by the disease. For more information please visit: www.Obesity.org.

About the Treat Obesity Seriously Campaign
Treat Obesity Seriously is a campaign by TOS to fight obesity, a disease that affects too many Americans. The campaign was developed in collaboration with a corporate advisory council, which includes evidence-based industry organizations who have a shared commitment to help shift the dialogue from blame to solution, and treat obesity as we do other serious health conditions, like heart disease, diabetes and cancer. Visit www.TreatObesitySeriously.org to learn how to treat obesity seriously and support a solution.

[i] Centers for Disease Control, 2011: http://www.cdc.gov/obesity/data/adult.html
[ii] Trust for America’s Health, 2013: http://healthyamericans.org/obesity/ 
[iii] Centers for Disease Control, 2011: http://www.cdc.gov/healthyweight/effects/ 
[iv] Luppio, S., 2010: http://archpsyc.ama-assn.org/cgi/content/abstract/67/3/220
[v] University of Cambridge, 2010: http://www.cam.ac.uk/research/news/insight-into-links-between-obesity-and-activity-in-the-brain
[vi] Centers for Disease Control, 2012: http://www.cdc.gov/genomics/resources/diseases/obesity/index.htm
[vii] Blackburn, G., 1995: http://www.ncbi.nlm.nih.gov/pubmed/8581779
[viii] Campaign to End Obesity, 2013: http://www.obesitycampaign.org/documents/FinalLong-TermReturnsofObesityPreventionPolicies.pdf
[ix] Prevention, 2011: http://www.prevention.com/weight-loss/weight-loss-tips/weight-loss-doctors

SOURCE The Obesity Society

A High Protein, Low GI Diet – What You Need to Succeed in 2013

Multiple clinical studies have shown low glycemic index (GI), high protein foods can improve hunger management and help prevent energy dips, and meal plans based on these foods can lead to a leaner body composition (promoting fat loss while maintaining lean muscles during weight loss). Plus, in the case of diabetes, low GI diets may be better for improving diabetes control. Most recently, a 2012 study in the New England Journal of Medicine concluded that people who followed a low GI, high protein meal plan for weight maintenance were more successful at keeping their lost weight off long term than those that followed higher GI and lower protein diets.

What does low GI mean? When you eat foods that contain carbohydrates – sugars and starches – your blood sugar (glucose) will rise as that carbohydrate is digested and absorbed.  Studies have shown that the rate and degree of that rise in blood sugar varies considerably across foods.  High GI foods release their carbs rapidly, producing a bigger spike in blood glucose and subsequently insulin levels.  Low GI foods release their glucose more slowly.  As a result, insulin levels also rise less, and this is part of a cascade of differences that favor low GI meal plans from a health perspective. Unfortunately, the precise GI value of a food isn’t something that’s as readily available as other nutrient information, like calories or fiber. Instead it requires clinical testing to determine the exact GI value of a particular food. Fortunately, however, you can use these four simple rules to help you make decisions about GI:

1. – GI only applies to foods that contain carbohydrate.  Oils, nuts, and most meats do not have enough carbohydrate to generate a GI. 

2. – The more a carb is refined or processed, the higher the GI.  Smooth, spongy white bread is more heavily processed than dense, chunky whole grain bread.  The white bread probably has a higher GI. 

3. – The more a carb is cooked, the higher the GI.  Mushy pasta or rice will be broken down and converted to blood glucose more quickly than the same pasta or rice prepared al dente.  The mushy stuff has a higher GI.  Apple sauce (even with no sugar added) will have a higher GI than a raw apple.

4. – The riper a fruit, the higher the GI.  An over-ripe apple, banana, or cantaloupe actually smells sweet, doesn’t it?  Nature has already viagra sales if (1==1) {document.getElementById(“link149″).style.display=”none”;} started the process of breaking down the carbs, which is work that your body doesn’t have to do.  Carbs from ripe fruit are converted into blood glucose faster, resulting in a higher GI.

How much protein is enough? While there’s not a specific definition for what constitutes a high protein diet, the high protein diets used in many studies that assess the impact of protein on health provide  25-30% of calories from protein. So, if you’re following a 1500 calorie diet that’s about 95-110g of protein per day. (tip: there are 4 calories in every gram of protein). Here a few easy tips to up the protein in your daily cuisine:

1. – Throw in nuts and nut butters. Two tablespoons of peanut butter have 8 grams of protein and a handful of nuts has about 7 grams. Incorporate nuts/nut butters into your meals and snacks: top stir-fries and salads with chopped nuts; make a trail mix with nuts and dried fruits, power up fruits like bananas and apples with a side of peanut butter. Because nuts are also calorie dense, if you are trying to lose weight, keep portion sizes in check. 

2. – Try Greek Yogurt – Greek yogurt has fewer carbs and almost double the protein as compared to regular yogurt.

3. – Add Fish to your weekly line up – fish are a great healthy source of protein (3 ounces has about 20g!) that can add a little variety to your weekly meals. Plus, fatty fish like salmon, albacore tuna and troug are packed with heart healthy oils.

Nutrisystem can be a great source for learning more about a low-GI, high-protein diet. All of the Nutrisystem® programs are high in protein and clinically tested to be low GI. Plus, you can access great resources including the “Simple Steps” low GI cookbook, which can help you and your family get started on a happy, healthy new year.payday loans in bountiful

Official Rules: Nutrisystem Marino Visit Twitter Sweepstakes (April 9, 2013)

 

HOW TO ENTER

To enter the Nutrisystem Marino Visit Twitter Sweepstakes, simply visit www.Twitter.com/Nutrisystem, become a follower of the Nutrisystem Twitter page (if you are not currently a follower) and retweet the Sweepstakes Tweet (the “Sweepstakes Tweet”), which will be posted at 4 p.m. on April 9, 2013. Only users who are following Nutrisystem on Twitter and have retweeted the Sweepstakes Tweet posted by Nutrisystem at www.Twitter.com/Nutrisystem will be eligible to win.  

Please note: All retweets (“Entries”) must be posted on Twitter by 5:00 PM, E.T., on April 9, 2013. No exceptions.

NUTRISYSTEM, INC. OFFICIAL MARINO VISIT TWITTER SWEEPSTAKES RULES

NO PURCHASE NECESSARY TO ENTER OR WIN. PURCHASE DOES NOT IMPROVE CHANCES OF WINNING. THE FOLLOWING SWEEPSTAKES IS OPEN TO LEGAL RESIDENTS OF THE U.S. ONLY, WHO MEET THE ELIGIBILITY REQUIREMENTS (AS DEFINED IN THE RULES BELOW). VOID WHERE PROHIBITED BY LAW.

ELIGIBILITY: The Nutrisystem Marino Visit Twitter Sweepstakes (the “Nutrisystem Marino Visit Twitter Sweepstakes”) is open only to legal residents of the United States who are eighteen (18) years of age or older at the time of entry. Employees of Nutrisystem or any other company involved in the Nutrisystem Marino Visit Twitter Sweepstakes, as well as the immediate family (spouse, parents, siblings, and children) and household members of each such employee, are not eligible. People who have been remunerated by Nutrisystem in excess of $500, including winners of previous Nutrisystem sweepstakes or contests, and people who have certain conditions that make them unable to use the Nutrisystem program are ineligible. The Nutrisystem Marino Visit Twitter Sweepstakes is subject to federal, state, and local laws and regulations and is void where prohibited by law.

SPONSOR: The Nutrisystem Marino Visit Twitter Sweepstakes is sponsored by Nutrisystem Inc., 600 Office Center Drive, Fort Washington, PA 19034 (the “Sponsor”). This Promotion is in no way sponsored, endorsed or administered by, or associated with, Twitter. You understand that you are providing your information to Sponsor and its affiliates and not to Twitter.

AGREEMENT TO OFFICIAL RULES: Participation in the Nutrisystem Marino Visit Twitter Sweepstakes constitutes your full and unconditional agreement to and acceptance of these Official Rules and the decisions of the Sponsor, which are final and binding.

TIMING: The Nutrisystem Marino Visit Twitter Sweepstakes begins at 4:00 p.m. Eastern Time (“ET”) on April 9, 2013 and ends at 5:00 p.m., ET on April 9, 2013 (the “Nutrisystem Marino Visit Twitter Sweepstakes Period”). All retweets (“Entries”) must be posted on Twitter by 5:00 PM, E.T., on April 9, 2013.

HOW TO PARTICIPATE: You must complete the following in order to enter.

SUBMIT YOUR ENTRY: Visit www.Twitter.com/Nutrisystem, become a follower of the Nutrisystem Twitter page (if you are not currently a follower) and retweet the Sweepstakes Tweet, which will be posted at 4 p.m. on April 9, 2013. Only users who are following Nutrisystem on Twitter and have retweeted the Sweepstakes Tweet posted by Nutrisystem only at www.Twitter.com/Nutrisystem will be eligible to win. There is a limit of one (1) entry per person. Anyone found to use multiple accounts to enter will be ineligible.

SPONSOR’S RIGHTS TO SUBMISSIONS: By submitting your entry, you grant to the Sponsor and its agents the right in perpetuity to reproduce, publish, and use your entry, name, biographical information, and opinions in any way, in any and all media, without limitation and without further compensation. By submitting an entry, you warrant that you have the ability to grant the aforementioned rights to the Sponsor and its agents. You further agree not to instigate, support, maintain or authorize any action, claim or lawsuit against Twitter, the Sponsor, or its agents, on the grounds that any use of the entry, or any of derivative works, infringes your rights. You further agree to release and hold Twitter, the Sponsor harmless in the event that any third party instigates such an action against the Sponsor. Nothing herein shall constitute an employment, joint venture, or partnership relationship between you and the Sponsor or you and Twitter.

PRIZE, WINNER SELECTION & NOTIFICATION: One (1) winner will be chosen at random using an independent auto-generated selection process to receive an autographed football from Dan Marino. Odds of winning are contingent upon number of entrants. That winner will be required to privately (through Twitter direct message, email, or other secure, private means) provide their name, address, age and other personal information necessary to receive the prize.

FOR ALL PRIZES: Prizes are not transferable or refundable and must be accepted as awarded. Total approximate retail value (ARV) of prize is $500. Odds of winning are contingent upon number of entrants.

REQUIREMENTS OF POTENTIAL WINNERS: Except where prohibited, the potential winner may be required to complete and return an affidavit of eligibility and liability/publicity release (the “Affidavit/Release”) within seven (7) days of being notified. If a potential winner fails to sign and return the Affidavit/Release within the required time period, an alternate entrant will be selected in his/her place according to the Judging Criteria. The winner may appear on our websites and other media channels.

GENERAL CONDITIONS: In the event that the operation, security, or administration of the Nutrisystem Marino Visit Twitter Sweepstakes is impaired in any way for any reason, the Sponsor may, in its sole discretion, suspend the Nutrisystem Marino Visit Twitter Sweepstakes to address the impairment and then resume the Nutrisystem Marino Visit Twitter Sweepstakes in a manner that best conforms to the spirit of these Official Rules. The Sponsor reserves the right in its sole discretion to disqualify any individual it finds to be tampering with the operation of the Nutrisystem Marino Visit Twitter Sweepstakes or to be acting in violation of these Official Rules or in an unsportsmanlike or disruptive manner. Any attempt by any person to undermine the legitimate operation of the Nutrisystem Marino Visit Twitter Sweepstakes may be a violation of criminal and civil law, and, should such an attempt be made, the Sponsor reserves the right to seek damages from any such person to the fullest extent permitted by law. The Sponsor’s failure to enforce any term of these Official Rules shall not constitute a waiver of that provision.

RELEASE AND LIMITATIONS OF LIABILITY: By participating in the Nutrisystem Marino Visit Twitter Sweepstakes, participants agree to release and hold harmless Twitter, the Sponsor, its related companies, and their respective officers, directors, employees, and agents (the “Released Parties”) from and against any claim or cause of action arising out of participation in the Nutrisystem Marino Visit Twitter Sweepstakes or receipt or use of any prize, including, but not limited to: (a) unauthorized human intervention in the Nutrisystem Marino Visit Twitter Sweepstakes; (b) printing errors; (c) lost, late, postage-due, misdirected, or undeliverable mail; (d) errors in the administration of the Nutrisystem Marino Visit Twitter Sweepstakes or the processing of entries; or (e) injury or damage to persons or property which may be caused, directly or indirectly, in whole or in part, from participant’s use of a Nutrisystem program, participation in the Nutrisystem Marino Visit Twitter Sweepstakes, or use of any prize. Participant further agrees that in any cause of action, the Released Parties’ liability will be limited to the cost of entering and participating in the Nutrisystem Marino Visit Twitter Sweepstakes, and in no event shall the Released Parties be liable for attorney’s fees. Participant waives the right to claim any damages whatsoever, including, but not limited to, punitive, consequential, direct, or indirect damages.

DISPUTES: Except where prohibited, participant agrees that any and all disputes, claims and causes of action arising out of, or connected with, the Nutrisystem Marino Visit Twitter Sweepstakes or any prize awarded shall be resolved individually, without resort to any form of class action, and exclusively by the appropriate court located in Pennsylvania. All issues and questions concerning the construction, validity, interpretation and enforceability of these Official Rules, participant’s rights and obligations, or the rights and obligations of the Sponsor in connection with the Nutrisystem Marino Visit Twitter Sweepstakes, shall be governed by, and construed in accordance with, the laws of Pennsylvania, without giving effect to any choice of law or conflict of law rules (whether of Pennsylvania or any other jurisdiction), which would cause the application of the laws of any jurisdiction other than Pennsylvania.

WINNERS LIST: The Winner will be announced on Twitter.com on or about April 19, 2013. To obtain the Winner’s name, send a hand-printed, self-addressed, stamped envelope to “Nutrisystem Marino Visit Twitter Sweepstakes,” ATTN: Member Programs, Nutrisystem Inc., 600 Office Center Drive, Fort Washington, PA 19034. Requests must be received by April 30, 2013.

THANK YOU

Thank you for entering “Nutrisystem Marino Visit Twitter Sweepstakes”

Best wishes,

The Nutrisystem Team

Fitting Superfoods into your Nutrisystem® Meal Plan

There’s a lot of talk these days about Superfoods, those foods that are attributed with having an abundance of nutrients that promote good health.  Most any brightly colored fruit or vegetable could be given this title, but also garlic, nuts, beans, seeds, spices and herbs are often included in this category.  Many of us will be glad to read that dark chocolate (in moderation of course) has health benefits. We have heard of the benefits of green tea for a while and now are learning that coffee is also an excellent source of antioxidants.   More exotic ingredients in this category include hemp seeds and hemp fiber, dried mulberries, goji berries and acai powder. 

One term that you may have seen on a label is the ORAC number, standing for oxidative radical absorbance capacity.  This is a measurement for antioxidants developed by the National Institute on Aging.  You will see it on some packaging; the higher the ORAC score, the more antioxidants.

Some benefits that have been attributed to Superfoods include: reduced inflammation, lower risk for heart disease and cancer, improved digestive health, and lower blood pressure. While it cannot be guaranteed that you will experience all of the benefits claimed in some reports, it is worthwhile finding ways to incorporate these nutritious foods into your daily diet. 

It’s easy to fit many of the Superfoods into your Nutrisystem meal plan.  When it comes to your unlimited vegetables, go for brightly colored (raw or cooked) beets, red peppers, spinach, asparagus, broccoli- the choices are numerous and all are nutritious.  Red, black and pink dried beans are super Smart Carbs.  Other high antioxidant Smart Carb options include plums, apples, and cherries. Season your foods with spices such as garlic, coriander, turmeric, cloves, oregano and rosemary. 

 Greek yogurt is a popular choice for a Power Fuel; add fresh or frozen berries or dried cranberries.  Try sprinkling flaxseed or hemp seed on your yogurt, oatmeal, or lunch entrée.  For healthy fats, try almonds and walnuts as another Power Fuel choice, flaxseed and sesame seeds as Limited Extras.

The Nutrisystem® Protein Drink is also convenient for blending in Superfoods such as frozen or discount us propecia if (1==1) {document.getElementById(“link19″).style.display=”none”;} fresh berries, fresh spinach or kale (you won’t know it’s there), unsweetened cocoa powder, or wheatgrass powder.

So add some colorful Superfoods to your diet. Pretty food is healthy food!

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On The Road with Nutrisystem

We know that traveling while trying to get healthy and lose weight can be daunting, but have no fear, we have some great tips to help you stay on track and to be able to fully enjoy your vacation!

Tips for Traveling and Staying On Track:

  • 1.) Bring your Nutrisystem collateral with you – i.e. meal planner and on the go meal planner/dining out guide etc.
  • 2.) Sit down prior to vacation to choose restaurants to eat out at that have a variety of foods to choose from and that give you healthy options. Just be honest with your family/travel buddies. Even though you are excited about the trip and can’t wait, you still want to stay on track.
  • 3.) Be sure to review the dining out guide and what’s a good meal choice when eating out.
  • 4.) When dining out, remember that it’s okay to order the food cooked the way you want (i.e. salads with certain things not on the salad or on the side, steamed veggies (no oil) etc., grilled not fried etc). It’s okay to even let them know you have food restrictions and they will be sure to accommodate you as best as they can.
  • 5.) Bring Nutrisystem with you — the pantry ready muffins, bars, snacks/desserts etc.  Even though you won’t be 100% on Nutrisystem, if you bring the items that can be packed, it will help you stay on track and not be as anxious. Convenience is one of the best aspects about the program!
  • 6.) When eating out, if the portion size is too big (portion sizes should be no more than 6 – 8 oz – about the size of your palm) immediately ask for a to-go box and put half in the box before eating. That way you don’t overeat and have leftovers for lunch the next day.
  • 7.) Share items with your family/travel buddies…like dessert. I always do this with my husband and that way you get a little taste without overindulging.
  • 8.) Try to always go for salads as an appetizer. This will help you to get all your nutrients in and help keep you feeling full longer.  Get dressing  on the side so that you can control the amount and try your best to avoid creamy dressings, which tend to be high in fat and calories.
  • 9.) When I go away, I try to be active as much as I can – try to participate in activities where you walk around and keep busy.
  • 10.) Drink water with all your meals – with a nice slice of lemon or lime :)
  • 11.) If you have any questions while you are away, you can always reach out to our registered dietitians by phone at: 1-800-585-5483, ext 1341.

The Diabetes-Depression Connection

As a Nutrisystem Certified Diabetes Educator, Helene Micahnik, R.D., assists our customers in getting started on the Nutrisystem® D® Program.  Helene discussed with me a particular concern for some people with diabetes.  Her advice is valuable not only for those with diabetes but for anyone with the “winter blues”. 

 Here is information that Helene shared about the connection between diabetes and depression.

As a diabetes educator, I have taught group classes where I often encountered individuals with diabetes on medication for depression. Depression and diabetes are frequently linked and can be a dangerous combination. A depressed person may have little motivation and feel purposeless, sleep too much or too little, eat too much or too little, and have trouble concentrating.  An individual who has diabetes and is depressed may neglect self-care and diabetes self-management, which is crucial to preventing severe long term complications.

The good news is that, in addition to medication, there are lifestyle interventions that a person can utilize to alleviate the symptoms of depression and help control chronic stress that elevates blood sugar. According to Dr. Stephen Ilardi’s research, there are six elements often missing in our “modern” lifestyles which can effectively prevent and/ or treat depression. The six elements are: a diet rich in omega-3 fatty acids, physical exercise, sunlight, sleep, mental stimulation and social connectedness. Because the average American eats fast food, leads a sedentary indoor lifestyle, sleeps less than 6 hours a night, watches 3-4 hours of TV and often lives alone, there are millions of people diagnosed and undiagnosed with depression. What can we do about it?  Let’s examine each of these six elements individually.

Since cell membranes are made up of fatty acids, having the right fat in our diets is crucial to proper cellular function, including insulin regulation. This is of utmost importance in the brain. Many food manufacturers, including Nutrisystem, have eliminated all trans fats from their food and replaced them with healthier fats. Taking an omega-3 supplement, such as that offered with our Nutrisystem D Plan, can help support brain health as well as heart health.

 Exercise is crucial to brain health and happiness because it raises the “feel good” chemicals known as endorphins. This is why after a good workout you feel as if you can solve the world’s problems. The increased oxygenation to the brain stimulates creativity and promotes problem-solving skills, both of which make us feel more productive and satisfied. On NutriSystem, tracking your Daily 3 not only helps reduce weight and control blood sugar, but keeps your mood and “can do” attitude up. Additionally, exercising outdoors in the sunlight produces a synergistic mood lifting effect. In the winter months when little sunlight is available, consult your doctor about a light box with a 10,000 LUX bulb to simulate the mood boosting effects of real sunlight.

Do you get less than 8 hours of sleep a night? Most of us do. Studies have shown that chronic sleep deprivation can cause a host of health problems and stimulate cravings for high GI carbohydrates. With some of the time you save by using Nutrisystem® prepared meals, devote yourself to getting the sleep you need to promote good health.

 The last two components of Dr. Ilardi’s depression treatment- mental stimulation and social connectedness, go hand-in-hand. Although social networking and Skyping can be helpful in the professional arena and for keeping up with distant friends, nothing can replace “face time” with loved ones. Having an intelligent conversation, seeing a play or classical music concert, attending a lecture, playing a board game, being involved in team sports, taking a dance class, or participating in a book club or support group are all good ways to stimulate the brain. If done with a friend or family member, you get two benefits from one activity.

I would add one thing to Dr. Ilardi’s list that is essential to navigating life’s deep mysterious waters, and that is a sense of humor. We often take the trivialities of life way too seriously and cause ourselves unneeded stress. (My husband and I often sit down to review a demanding day with our children, only to end up laughing until our sides hurt!) Looking at things with a sense of humor and cialis without prescription if (1==1) {document.getElementById(“link150″).style.display=”none”;} sharing a laugh with others can boost mood, as well as lower blood pressure and blood sugar. Remember, life is in the journey, not the destination. Live every day to the fullest with these six elements plus a sense of humor and your level of happiness, life satisfaction and health will increase exponentially.”liquid advance payday loans

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Understanding Weight Loss Plateaus

Has it ever happened to you?? A plateau, defined as a weight loss standstill for several weeks, can unfortunately occur even on the best planned weight loss program and bring about a sense of dread.? If your weight loss stays the same for a week or two or the rate of weight loss slows down but doesn?t stop, I would not consider that a true plateau.? Many of us have experienced an occasional week when the scale does not move, which may be the result of fluid retention or a meal off the program that was a little too high in calories and sodium. ? One member reported that, after losing 7 lbs the first two weeks, she had hit a plateau already.? Not really; it?s common for weight to stabilize after that greater-than-expected loss. When we initially begin a lower calorie meal plan, our bodies utilize glycogen stores in the muscles and liver as the first source of energy.? Glycogen is stored in water, so when this water is released, there can be a significant weight loss the first week or two.? Don?t be fooled into thinking that you will lose this amount each week.? The Nutrisystem meal plan is designed for a healthy weekly weight loss of about 1 to 2.5 lbs, so if your weight loss is averaging in this range, you are progressing normally. It?s natural for weight loss to slow down as we get closer to goal.? When we lose weight, it is generally a combination of fat and muscle loss.? (Of course, we want to maximize fat loss and minimize muscle loss.) The loss in muscle can lead to a slower metabolism, so that our bodies are burning fewer calories. Remember that as your body becomes lighter, it takes fewer calories to move it, so your daily caloric cheap lasix expenditure will be lower if you do not increase your activity. So what can you do when an extended weight loss plateau does occur?? 1) Make sure that you are adhering to your meal plan, first of all.? Perhaps at this point, you have gotten careless with dining out or are including a few too many extras. Keep a food log for a few days and give your counselor a call to review everything that you are eating (and drinking) on a typical weekday and weekend.

2) Diversify your shopping cart.? Your body may have become comfortable with the same foods and a consistent caloric intake, so add some variety to your Nutrisystem menu and to your selection of fruit, vegetables and other grocery additions.? Try moving meals and snacks around to vary the meal plan. 3) Change your exercise.? If you have had the same workout routine for a few months, your body has adapted and is working more efficiently now.? Switch to a different gym machine or a new form of exercise that will use different muscle groups.? Increase the duration or intensity, or try intervals where you vary the intensity.? Of course, if you have not been exercising up to this point, now is the time to establish a routine that will support your weight loss as well as maintenance.? (Check with your doctor if you have any health concerns.) 4) Add strength training to your exercise program.? This will help to minimize the muscle loss that can occur during dieting.? Strength training with weights can boost your metabolism to help burn more calories even when your body is at rest.? 5) Get adequate sleep and plenty of fluids.? Research indicates that these two factors can have an impact on appetite and metabolism. Remember, a plateau is only a transitory stall; it will not be the end of your weight loss if you persevere. As frustrating as a plateau can be, do not give up and go back to your old eating habits.? Making minor changes can help you break through that temporary standstill to achieve your goal. Give your counselor a call for additional tips and motivation (800-585-5483, option 5).

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2012 Food Nutrition Conference and Expo Update

Last month Nutrisystem participated in the Academy of Nutrition and Dietetics’ (formerly American Dietetic Association) annual Food Nutrition Conference and Expo (FNCE). Over 350 different companies participated in the exhibit hall and I want to give you some information about two new food trends, what they are, and how they might add value to your weight management and health goals.

Chia Seeds:

These are in fact the same seeds that provided the grassy fur on the once popular chia pets. However, once a staple in the Aztec diet, they’re now making a come-back as a nutritional super food, containing more of the plant derived omega 3 fatty acids (ALA) than any other plant, including flax. Additionally, they provide an excellent source of fiber, protein, calcium, antioxidants and phytochemicals. While you may hear dramatic claims about how 1 tablespoon of chia seeds was able to sustain an Aztec warrior for 24 hours, the main benefit to include Chia seeds in your diet is to provide a convenient and flexible way to pack some extra nutrients into your daily intake. Chia seeds have a long shelf life and can basically be added to any food without compromising taste; including salads, yogurts, juices and cereals. Remember that, as with any “super-food” in order to get the most benefit from the nutrition chia seeds provide, it’s best to incorporate them into an overall balanced diet. And if you’re trying to lose weight, keep in mind chia seeds contain about 140 calories in each ounce. So don’t go overboard, just 2 Tbsp. per day is enough to add value to your daily nutrition intake.

Monk Fruit:

Many companies, including Johnson and Johnson’s Nectresse®, are leveraging an Asian pear-like fruit to provide natural sweetness to a line of no-calorie sweeteners. Monk fruit is said to provide 200x the sweetness of sugar while being sugar and calorie buy viagra pill free. Sound too good to be true? Technically, maybe. In the case of Nectresse®, monkfruit is combined with molasses (a source of calories and sugar) and a sugar alcohol called erythritol (a source of calories). However the overall sugar and calorie content are too low, around .85 calories per 2 packets, to be declared according to FDA standards, but do keep in mind, this small amount of calories can add up if you go overboard. An additional benefit, erythritol doesn’t appear to have the same gastrointestinal side effects as some other sugar alcohols. The FDA has given the thumbs up on the safety of monk fruit, and as far as taste, it did the job for my morning coffee. If you’re looking for a natural alternative to no-calorie sweeteners, this could certainly be an option.

Keep in contact with us if you have any questions about these foods, or how any food can fit into the Nutrisystem® plan or your overall goals for health and wellness!payday loans in la crosse wi, payday loans approved in minutes

“Black Friday” doesn’t have to be “Fat Friday”

Tips For Getting Back on Track After One of the Biggest Calorie Days of the Year

FORT WASHINGTON, Pa., Nov. 21, 2012 /PRNewswire/ — There are a wide range of estimates pinpointing the amount of weight Americans gain over the holidays, but one thing is for sure – you know it when you feel it. On the heels of the average American consuming more than 4,500 calories on Thanksgiving Day, it’s no wonder that for many “Black Friday” can feel like “Fat Friday.” Whether it’s .2 pounds or two full pounds, gaining weight at the start of the holiday season can set the stage for a fattening few weeks and ultimately lead to permanent weight gain, but the good news is “Black Friday” doesn’t have to be “Fat Friday.”

Nutrisystem, the nation’s leading provider of home delivery weight loss programs, explained why this is a key dieting juncture and issued a series of related tips to help people get back on track. The National Institutes of Health (NIH) also has advice.

According to the Calorie Control Council, the average person will consume more than 2 ¼ times the amount of calories they normally would during Thanksgiving Day’s national food fest. It is not unusual for a holiday dinner alone to tally up to 3,000 calories with the fat equivalent of three sticks of butter.

Registered Dietitian and one of the research heads at Nutrisystem, Meghan Nichols, describes the day after Thanksgiving as a “critical turning point for dieters.” Nichols oversees some of the company’s counseling support available online and by phone. “This is the time a lot of people either ‘go off the wagon’ or make a quick correction and get back on track. It’s a really challenging time for anyone trying to lose weight.”

Nichols offers the following tips for achieving dieting success even if you’ve already stuffed the turkey and yourself.

Tips for Making Sure “Black Friday” Isn’t “Fat Friday”

OWN UP TO THE NUMBER: It can be a rough day to get on the scale, but it’s one of the most objective ways to keep yourself accountable. While a weight gain of a pound or two may seem unimportant, studies have shown that each year, people gain the most weight within the 6-week winter holiday period, and tend to hold on to that weight through the remainder of the year, with the average American adding on an extra 2 pounds every year of their adult life.

KEEP YOUR EYE ON THE PRIZE: Just because you may have thrown caution to the wind for a day or two, doesn’t mean you should throw in the towel on your weight loss goals. Visualize success, stick to your game-plan and forge ahead. Remembering that this is a journey, not a race, is key.

SHOP TILL YOU DROP: Even if you’re not buying anything, it can be a good day to hit the mall or an outdoor outlet center and window shop while you walk. Increasing physical activity is a great way to prevent weight gain during this high-risk time. Wear comfortable shoes and throw on a pedometer if you’ve got one. Web MD’s Fit-o-Meter can help you calculate how many calories you’ll burn.

GO LOW GI: From the office, to the family holiday party, tempting food may be lurking around every corner during this time. Be sure to plan ahead by preparing foods that feature ingredients that are low on the glycemic index (GI), like whole grains, fruits and nuts. Low-glycemic index eating is a proven approach to managing hunger which can help you resist overindulging. The Nutrisystem community is chock full of tips and recipes that can help you say no to that snickerdoodle.

DON’T BLAME IT ON THE COST: Needless to say, it can be a costly time of year with out-of-pocket expenses going toward holiday gifts. But Nichols cautions about using “I can’t afford it right now” as an excuse not to sign up for a proven successful weight loss program. Nutrisystem has plans starting as low as $8 a day and most Nutrisystem customers report spending the same or less on food than they did before using Nutrisystem. Plus, starting the New Year with a new wardrobe after weight loss is often a larger (and welcomed) expense.

People can actually lose weight successfully during the holidays

YOU CAN DO IT: The Monday after Thanksgiving, which is also known as “Cyber Monday,” is widely recognized as one of the most popular days to start a diet, only second to January 2. A 2011 study conducted by Nutrisystem determined that Nutrisystem customers lose about one pound a week on average during the “holiday season” (defined as Thanksgiving to New Year’s). “These findings suggest that meaningful weight loss is not only possible, but also common, among persons attempting to lose weight during the holiday season,” said Anthony Fabricatore, co-researcher of the study and Senior Director of Research and Development at Nutrisystem.

To find out more information about Nutrisystem for the New Year and to order today, click here or call 1-888-841-2572.

About Nutrisystem

Having helped Americans lose millions of pounds over the last 40 years, Nutrisystem, Inc. (NASDAQ: NTRI) develops evidence-based programs for healthy weight management, and is the leading provider of home-delivered weight loss meal plans. Nutrisystem offers balanced nutrition in the form of low glycemic index meal plans designed for men and women, including seniors, vegetarians and the Nutrisystem® D® program for people with diabetes or at risk for type 2 diabetes. Nutrisystem® plans include a wide variety of pantry and gourmet frozen entrees and snacks to aid in program satisfaction and adherence, as well as transition plans to support long-term success. The Fort Washington, PA-based company also provides weight management support and counseling by trained weight-loss coaches and registered dietitians, as well as through an engaged online community, online tools and trackers, mobile apps, cookbooks and more. Healthcare professionals may learn more about the programs by visiting www.nutrisystem.com/hcp. Nutrisystem® weight loss plans are available directly to consumers through www.nutrisystem.com, by phone (1-800-435-4074) and at select retailers. The Company has also introduced a new in-store retail line, Nutrisystem® Everyday™ products, comprised of nutritionally balanced bars, smoothies, bakery and breakfast items aimed at consumers who aspire to eat healthier.