I have a New Favorite Food: Konjac Shirataki Noodles! They have zero net carbohydrates and zero calories!

Since being on my diet I have stayed away from pasta. It’s just one of those foods I just can’t eat one serving of. Then, I was on the web and saw an ad for Miraclenoodles and visited the site. They come in every type of pasta you would normally find in the store (i.e. angel hair, orzo, fettuccini etc.). Once I saw they had no calories I immediately ordered a few packs of garlic and herb fettuccini to try. They came in the mail today. So I had a serving for dinner this evening. 

The noodles are extremely easy to prepare. All you do is rinse the noodles in water and boil for 1 minute. You then can prepare them any way you normally would prepare pasta. I added a low cal marinara and sprinkled a tablespoon of fresh parmesan cheese on top and was done. Dinner under 75 calories (with the cheese and marinara)!! It took me 2 minutes to prepare and was delicious! 

I did further research on shirataki noodles and found a popular brand, konjacfoods, that is less expensive. I plan on buying the konjacfoods brand after I finish the miraclenoodles to compare the two. Below is information from both miraclenoodle.com and konjacfoods.com.

The Low Down on Konjac Shirataki Noodles

As per miraclenoodle.com:

•  Are made of naturally water soluble fiber with no fat, sugar, or starch.
• Contain zero net carbohydrates and zero calories, no gluten
• Are made of a healthy natural fiber called Glucomannan.
• Are wheat & gluten free and kosher.
•  Easily absorbs the flavors of any soup, dish, or sauce.
• Are instant and come in a variety of styles
• Have shown beneficial effects backed by medical studies for Type II Diabetes, Constipation, Obesity, and Cholesterol!

As per www.konjacfoods.com:

Shirataki noodles, as they are known in Japan, are made from Konjac, calorie free and consist of pure fiber. Thin, translucent and gelatinous, this traditional Japanese noodle is made from the root of the Konjac plant. The Japanese word "Shirataki" translates to "white waterfall" indicative of the glass like appearance of the noodles. 

Shirataki noodles are a type of wet food, pre-packaged in liquid. While pure glucomannan fiber does not have any flavor, raw Konjac root flour does have a fishy odor. This is the reason why some brands have a fishy smell. The Konjac brand (KonjacFoods.com) has developed a method to eliminate the fishy smell which makes our noodles more attractive to consumers.

So, if you love pasta like I do you have to try Konjac Shirataki Noodles!

Below are pictures of the Konjac plant and Konjac root which the noodles are made from.

Drink in Style While Getting Your 8 Glasses a Day!

I try to be environmentally aware so I always use a reusable water bottle instead of purchasing small bottles of water that help exacerbate the waste management and pollution issues we have in the world. I don't know about you but I have bought a multitude of water bottles throughout the years. The sad thing is I haven't been satisfied with one of them! Either they leak, they break, their not easy to carry or they don't wear well. My water bottles never stand the test of time and they never cost me more than 8 dollars, maybe that's the problem!   

So, last week I went on the web and did research on the best rated water bottles and found two that I thought were impressive and aesthetically pleasing to try out. I bought a purple 700 ml ThinkSport bottle (thinksport.com) and an orange 500 ml KOR Hydration Vessel (korwater.com). 

The ThinkSport bottle:

• Is double-walled and vacuum-sealed stainless steel - keeps contents hot or cold for hours
• Is perfect for  hot or cold beverages - does not sweat (for cold contents) or burn your hand (for hot contents)
• Has a contoured design - makes the bottle easy to hold and visually distinctive from the many, many straight-walled bottles
• Has a removable mesh filter - keeps ice from blocking the drinking spout and allows users to conveniently brew tea on the go
• Has unsurpassed testing for material safety – their  products undergo rigorous chemical and biologic testing to insure they do not contain toxic chemical

The KOR hydration bottle:

• Has a distinctive handle, which represents their visual tribute to the ancient Greek symbol for change (Δ)
• Has a hinged no worry cap with a safety latch closure
• Has a threadless spout
• Has a cushioned base
• Has 2 KOR Stones in cap for personalization 
•  Is made of  Eastman Tritan™ (vessel body/trim); POM plastic (button/latch); GLS TPE(seal, cap cover, bottom pad)

I keep my KOR hydration bottle in my bag wherever I go and use my ThinkSport bottle for the gym. If I finish the water in both bottles each day that is 1200 ml which equals about 5 cups of water. So I only have to drink 3 additional cups for the day.  I have been using them every day since I bought them and they are amazing. In addition, they are aesthetically pleasing so I get compliments on them all the time!

My New Favorite Show- Hungry Girl !

I found a new favorite show: Hungry Girl on the cooking channel. It airs on Saturday and Sunday mornings. Basically, it is a diet cooking show. She makes amazing meals, snacks, deserts etc. all low cal and healthy. Today’s show was called “Mom’s Favorites”. She made:

• Glaze-of-Glory Candied Carrots
• Bestest Baked Apples
• Floosh's Stuffed Cabbage
• Funkadelic Chili Mac
• Squash-tastic Shepherd's Pie
• Sloppy Janes
• Bananarama Wafer Pudding

Her website is chock full of diet recipes. The site also has the following sections: what’s new and hot in the world of food and dieting, fabulous food finds and hidden horrors, a diet and nutrition question section and a survival strategies for the weekend section.  On the site you can register for free daily emails from her that include daily cooking tips and tricks.

She has also written several books including 300 under 300, HG Happy Hour and HG 1-2-3. If you don’t want to purchase them they are all available at your local library. Her newest book is the “Supermarket Survival Guide.” 

The following is the description of the “Supermarket Survival Guide”on the Barnes and Noble site, “Hungry Girl author and website keeper Lisa Lillien knows that all good eating habits begin in the supermarket. To prove that point, she has assembled a one-stop survival guide that takes you aisle-by-aisle through your local market, pointing out the best and worst in everything from frozen foods, ice creams, and packed snacks to veggies, fruits, and condiments. Even if you don't carry it with you on every supermarket, this guide is a memory tool that will help you eat better. (P.S. Lillien and her crew have won readers' confidence: Each day, approximately one million people receive health-minded emails from Hungry Girl.)”

There’s even a game on her site called “Wack a Snack”. In the game you're in a refrigerator and have to whack all the “bad” snacks and make sure you don’t wack the “good” snacks. The foods pop up and you use your cursor to wack them! What a way to get kids to learn about healthy foods that should be in the refrigerator and the unhealthy foods that shouldn’t be in the refrigerator!

Here’s Lisa Lillien’s bio from the Hungry Girl website:

Hungry Girl is not a nutritionist. She's just hungry.

Lisa Lillien (a.k.a. Hungry Girl) is a New York Times best-selling author and the creator of the Hungry Girl brand. She is the founder of www.hungry-girl.com, the free daily email service that entertains and informs hungry people everywhere. Lisa is a typical woman battling the same food issues most females struggle with every day. She considers herself a “foodologist,” not because she has some kind of fancy degree, but because she is obsessed with food –– how wonderful it is, and how much of it she can eat and still fit into her pants.

More than 1,000,000 fans eagerly wait for Hungry Girl’s recipes, food finds, and tips & tricks each weekday. What started as a daily email to friends and family has turned into a nationwide, multimedia phenomenon! In addition to the million-plus die-hard subscribers to her daily emails, Lisa also reaches millions more with weekly columns on WeightWatchers.com and Yahoo!, regular contributions to Redbook magazine, and recurring appearances on television shows like Rachael Ray and Extra.

Lisa is the author of five best-selling cookbooks. The first Hungry Girl book launched in April of 2008. The second book debuted in the #1 spot on the New York Times Best Sellers list and remained on the list for forty-four weeks. Her third book also debuted at #1 on the Best Sellers list and remained there for three weeks! The latest Hungry Girl book, Hungry Girl 300 Under 300: 300 Breakfast, Lunch & Dinner Dishes Under 300 Calories, launched in the number-one spot and stayed on the list for more than a dozen weeks.

Lisa recently wrapped production of season 2 of the Hungry Girl television show, which airs on both Food Network and Cooking Channel. On the show, Lisa whips up recipes, shares tips & tricks in the kitchen, and is out and about helping people navigate the supermarket aisles and survive tricky eating situations.

So, check out her website at hungrygirl.com!

How to Become a Runner, One Step at a Time!

Now that my "high octane" activity is running I went on the web to do some research and found the article below from the website Fit Bottomed Girls. If you are interested in starting to run this is a great article!


How to Become a Runner, One Step at a Time

January 19, 2012 by Kristen- Fit Bottomed Girls  

Not sure how to become a runner? We can help!Most runners I know have said, at some point in their life, something along the lines of, “Running is stupid and only for crazy people.” Shoot, I’ve said it myself. Sometimes I say it in the middle of a run. But you know what? Over the past decade, I’ve slowly (very slowly) but surely learned how to become a runner. And I’m damn proud.

Now, before I started running, I was athletic, but for many runners I know, that was not the case—they were couch potatoes who preferred Doritos and beer to bananas and Gatorade. (Most of them still do, for that matter.) But, little by little, they built up their mileage, learned how to become a runner and in many cases have completed half-marathons, marathons and more!

If you find yourself becoming increasingly jealous of your friends’ Facebook posts about how they had already completed a 10k before you even got out of bed, or even if you’re just looking for an easy way to burn some extra calories, believe me when I say you can do it. Or don’t believe me—I’ve brought in an expert to talk about how beginners (like you!) can start running.

In addition to being one of my favorite people on Twitter, Susan Lacke does 5Ks, Ironman Triathlons and everything in between to justify her love for cupcakes (yes, she eats that many). In spite of her extensive writing on running and triathlon (Competitor and No Meat Athlete, for starters), she is still unable to use the words “chafing” or “fartlek” in a sentence without giggling, which makes her a perfect fit for FBG, don’t you think?

Tips on How to Become a Runner from Susan Lacke, Running Expert

What’s the first thing someone should do if they want to learn how to become a runner? Are there things they need to buy or a plan they should make? The wonderful thing about running is that it really doesn’t require much to get started: A good pair of shoes, a set of running clothes and a sense of adventure. There’s no need for pricey gym memberships, confusing electronic devices and overly perky personal trainers. (Let’s be honest—you want to punch those folks in the mouth, don’t you?)

In the initial stages, a runner should outline how she’s committed to making this happen. Make a list of reasons why you want to run, identify some sort of structure (“I will run X minutes, X days a week,” or “I will follow this training plan”), and line up resources to keep you happy and healthy while you run.

Most importantly—tell someone, like a friend or family member who will be supportive of your running. If that person’s a runner, she’ll answer all sorts of newbie questions (trust me—you’ll have them!) and give you inspirations and tips. If she’s not a runner, who knows—you may inspire her to start running with you, too!

Tips on How to Become a Runner

Are there goals every new runner should aim for? A good goal for a new runner is to eventually run for 30 minutes without stopping. Granted, this doesn’t happen overnight, but it’s not as far-fetched as many new runners perceive it to be.

When I started, I walked briskly for 30 minutes, five days a week. When that didn’t suck completely, I started running for one minute, then walking for four, alternating until I hit the 30-minute mark. Each week, I’d increase the amount of time spent running and decrease walking time until I was at the point where I could run 30 minutes without stopping.

The cool thing about this goal is that it transitions nicely into a new goal: If you can run for 30 minutes, you’re probably ready to enter your first 5K (3.1 mile) run! Find a local charity 5K and feel the euphoria that comes with crossing a finish line. It’s pretty bad-ass.

What are some of the common problems new runners face (injuries, frustration, etc.)? How do you recommend avoiding and overcoming these obstacles? Probably the No. 1 thing I hear from women is that running is hard. And they aren’t lying. Running is hard. But here’s the thing: If you keep at it, it gets easier. Something that takes 100 percent of your effort today will only take 99 percent of your effort tomorrow. But too many people don’t stick with it long enough to learn that.

Part of the reason running is hard is because people put too much pressure on themselves when they start. If you go out and try to be a Kenyan marathoner during your first run workout, you’re going to run faster or longer than your body is really prepared for, which causes fatigue, injury and burnout. I don’t know about you, but when I do something that makes me tired, sore and whiny, I’m not exactly eager to do it again.

To avoid this downfall, identify where your realistic limits are, then set your goal slightly above those limits. Let the Kenyans be the Kenyans. You just focus on reaching the upper echelons of your own awesomeness.

Tips on How to Become a Runner

What are some of the common mistakes new runners make? It’s so, so, so, SO important to buy the right footwear. My first pair of running shoes was a really, really cute pair that I got from Kohl’s. They were brightly colored and made me feel like a BAMF. I loved those shoes and looked like a “real” runner in them…until I actually ran in them. Three blisters and a nasty shin splint later, I realized the importance of going to a running store and investing in a good pair of running shoes. I cannot stress this enough: Seriously. Worth. Every. Penny.

Are there any training plans or websites (other than Fit Bottomed Girls, of course) you would recommend, either for information or motivation? I admit, I’m biased—but Competitor Magazine and Competitor.com are solid resources for training plans, race destinations, gear reviews, interviews with elite runners and nutrition advice. My colleagues at Competitor eat, breathe, sleep and LIVE running—so the information that comes from them is by runners, for runners. It’s awesome!

I also write for No Meat Athlete, a website for endurance athletes who run on plant energy. Even if you’re not a vegetarian or vegan, you’ll find tips on cross-training, inspiration to get you out the door, recipes to fuel your workouts and help you recover faster, and a lot of ways to shake up your running routine and keep things fun.

If you’re looking to connect with other runners, there’s a Twitter chat that takes place every other Sunday, in the evening hours. Runners congregate and share joys, challenges, tips and tricks. Go on Twitter and use the hashtag #runchat to get more. While you’re in there, follow me on Twitter (@SusanLacke) and don’t be shy about letting me know your questions! I love talking with fellow runners of all levels!

Do you have any other advice for new runners? A while back, I had a friend who said she was a jogger, not a runner because she thought her speed was too slow to be considered running. Later, I had another friend who said he wasn’t really a runner because he hadn’t completed anything more than a 5K race. Just last week, someone humbly claimed she wasn’t a runner because she runs for fun (as opposed to “those crazy people” who sign up for marathons).

The truth of the matter: All of these people are runners. If you have the dedication to get up and start running, you’re a runner. So welcome, runner. We’re lucky to have you join us.

Rev Up Your Physical Activity: Try Running!

I have been going to the gym 2 ½ - 3 hours (3 to 4 classes one after the other) a day for the last 5 months. I classes I take include Zumba, Total Body Conditioning, Core Conditioning, Boxing, Yoga and Pilates. At this point classes have become easy for me. I also realized using Body Media Fit that I burn fewer calories during these activities then I used to when I started my diet. So, as I became more fit, classes just did not elevate my heart rate as much as they used to although I give 100% during each class. 

I came to the realization it was time to rev up my exercise regimen. I thought about the activities I could get better at and one sport came to mind, running. I HATE running. My heart pumps fast, I get out of breath and I feel light headed. Well, maybe I’m imagining being light headed, but I still HATE RUNNING. 

So, two weeks ago I decided I would start running a few days a week on the treadmill. I go back and forth between running (6.0) and speed walking (4.0) for an hour each session. My regimen is as follows:

•  My first week I did the following each session: ran 10 min., walked 10 min., ran 9 minutes, walked 10 min., ran 8 min. and then walked 13 min.= 60 min.
• Last week I revved it up and did the following: ran 13 min., walked 10 min., ran 12 min., walked 10 min., ran 11 min., and then walked 4 min. = 60 min.

I was shocked to see I was burning between 620 and 650 calories each hour doing this regimen the last two weeks. This is 200- 275 calories more an hour than I burn in a high cardio type class like Zumba, boxing or kickboxing! My goal is to run 30 minutes without stopping by May 1st.  Each week I plan on increasing the amount of running within the hour until I reach my short term (2 month) goal.

When I use the treadmill I keep my hands on the pulse monitor periodically throughout the session, specifically 5 minutes after I start walking and after each run spurt. What I learned is that my heart rate stays elevated during the walking even though I stop running. In turn, allowing me to burn more calories than I normally would when walking on the treadmill. 

So, if your exercise routine is getting too easy for you, rev it up! Increase the time, take harder classes or try a sport that really challenges you, like running does for me!

How to Sleep Well To Support Your Weight Loss!

One of the great things about using Body Media FIT is that it measures your sleep efficiency. After reviewing my data for several months I was surprised to see that although I am lying down 7-8 hours each evening my sleep efficiency on average was only 80%! The data in my Body Media FIT account showed I move in and out of sleep throughout the night.

Sleep efficiency is the ratio of time spent asleep to the amount of time spent lying down in bed. Until I started using the system I thought I was sleeping the entirety of the 7- 8 hours I was lying down. Obviously, I was wrong about that! Below is a great article on ways to improve your sleep efficiency, which will in turn support your weight loss efforts.

 

HOW TO SLEEP WELL

www.stanford.edu/~dement/howto.html

CAN'T SLEEP?

 

Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."

 

Sleep only when sleepy

This reduces the time you are awake in bed.

 

If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy

Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

Don't take naps

This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.

 

Get up and go to bed the same time every day

Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

 

Refrain from exercise at least 4 hours before bedtime

Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

 

Develop sleep rituals

It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

 

Only use your bed for sleeping

Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.

 

Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed

Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having fragmented sleep.

 

Have a light snack before bed

If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

 

Take a hot bath 90 minutes before bedtime

A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.

 

Make sure your bed and bedroom are quiet and comfortable

A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.

 

Use sunlight to set your biological clock

As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

Sleep at Least 7 Hours (preferably 8) Each Day!

The three most important things you can do if you want to lose weight is exercise, eat right (stick to a reduced calorie diet) and sleep at least 7 hours a day. Below is a great article on the connection between lack of sleep and being overweight or obese.

Learn About Sleep Deprivation and Obesity

Explore the Research Surrounding an Unexpected Relationship

By Brandon Peters, M.D., About.com Guide

Updated May 23, 2011

What is the relationship between sleep deprivation and obesity? More than one-third of American adults are now obese. This epidemic has been worsening over the past several decades. There are a number of contributing factors, including: excessive caloric intake, decreased physical activity, the interaction between genes and environment, and cultural influences. Over this same period of time, Americans have been sleeping less, and some researchers have begun investigating whether sleep deprivation might contribute to obesity.

We sleep as much as one-quarter less than our ancestors did, with average total sleep time decreasing from 9 hours in 1900 to less than 7 hours over the past 10 years. In 2001, researchers found that sleeping less than 6 hours per night and remaining awake past midnight increased the likelihood of obesity. In 2002, a study of 1.1 million people found that increasing body mass index (BMI) occurred when habitual sleep amounts fell below 7 to 8 hours.

A study done in Virginia in 2005 showed that overweight and obese individuals slept less than subjects of normal weight. Another study in Wisconsin in 2004 showed that when sleeping less than 8 hours, the increase in BMI was proportional to the amount of decreased sleep.

Since 1992, 13 studies of more than 45,000 children have supported the inverse relationship between hours of sleep and risk of obesity. As children sleep less, they are more at risk of becoming obese. In an interesting 2005 study, Reilly reported in the British Medical Journal that short sleep duration at age 30 months predicts obesity at age 7 years, suggesting that poor sleep may have a permanent impact on part of the brain called the hypothalamus that regulates both appetite and energy expenditure.

Laboratory studies tend to support the data from all these population studies. As early as 1999, Spiegel examined sleep restriction and the effect on metabolism by sleep restricting subjects to 4 hours per night for one week. This led to impaired glucose tolerance (a marker of insulin resistance and diabetes) and changes in hormones related to weight gain and hypertension. The changes were reversible with normal sleep times.

In 2004, Spiegel examined the effect of sleep restriction on hormones related to hunger and appetite. It was found that sleep restriction reduced the hormone leptin, which suppresses appetite, by 18%. It also increased the hormone ghrelin, which increases appetite, by 28%. For comparison, 3 days of underfeeding by 900 calories per day causes leptin to decrease by 22%. Moreover, subjects showed subjectively increased appetite for calorie-dense foods with high carbohydrate content.

How might disruption of the body’s natural clock, called the circadian rhythm, through sleep deprivation affect metabolic hormones that regulate appetite? This is the cutting edge of the current research, and a question that has yet to be answered.

Sources:

• Ogden CL, Carroll MD, McDowell MA, Flegal KM. Obesity among adults in the United States – no change since 2003—2004. NCHS data brief no 1. National Center for Health Statistics 2007. 
• Overweight and Obesity: Contributing Factors . Centers for Disease Control. Accessed: September 25, 2008.
• Prinz, P. Sleep, Appetite, and Obesity–What is the Link? Public Library of Science and Medicine. December 2004. 1:186-188.
• Sleep in America Polls. National Sleep Foundation. Accessed September 25, 2008. http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2417353/k.6764/Sleep_in_America_Polls.htm
• Spiegel, K. Impact of sleep debt on metabolic and endocrine function. The Lancet. October 23, 1999. 354:1435-1439.
• Spiegel, K. et al. Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite. Annals of Internal Medicine. December 7, 2004. 141:846-851.
•  Taheri, S. Sleep and metabolism: Bringing pieces of the jigsaw together. Sleep Medicine Reviews. 2007. 11:159-162.
• Taheri, S. et al. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index (BMI). Sleep. 2004. 27:146-147.
• Vorona, R. et al. Overweight and Obese Patients in a Primary Care Population Report Less Sleep Than Patients With a Normal Body Mass Index. Archives of Internal Medicine. Jan 10, 2005. 165:25-30.