Recently by Laura Carson Miller

As a big lover of sweets, I have to be careful with my intake of candy bars and the like. One way I keep myself in check is by not having sweets in my house.  That way I have to go out to get them and that limits the amount and frequency of my indulgences.  Sharing a dessert with my husband or friends at a restaurant is perfect as I can enjoy the flavors and not over do it.  

Like everyone else, I get those midmorning or afternoon cravings, when I want a little something to hold me over to the next meal.  Snacking itself is not the enemy ~ it's what you choose to snack on that makes the difference.  

These are some of the things I have available for snack time:

1.  Granny smith (or green) apple with natural peanut butter

Why it's healthy and yummy:  Apples are crunchy and juicy and provide fiber and many nutrients.  They are also low on the glycemic index for fruit so they don't trigger your body to produce a lot of insulin.  Peanut butter is full of protein for energy.  Get the natural version; you can find it sweetened with honey - it's delicious.   
 

2.  The Laughing Cow Light spreadable cheese with celery sticks.

Why it's healthy and yummys:  This cheese has a creamy texture and tastes like a full fat variety.  You will really feel like you are indulging when you eat this snack.  Celery sticks provide vitamins and minerals and are a good source of nutritious fiber.  
 

3.  Strawberries dipped in dark chocolate

Why it's healthy and yummy:  Strawberries are full of vitamin C and numerous phytonutrients.  Dark chocolate contains antioxidants that fight off free radicals.  It can also help lower high blood pressure. Another snack you will enjoy while feeling like you are really treating yourself!  
 

4.  Nuts

Why it's healthy and yummy:  Nuts are full of protein and healthy fats.  Almonds and pistachios (15 almonds and 30 pistachios) make a great, filling snack and their flavor is earthy and satisfying.  Studies show almonds can help lower elevated LDL cholesterol levels, too.  I just heard Food Network's Ellie Krieger say that nuts are fine as a snack; just eat about a handful. 

Keep a jar of wheat germ in your fridge and sprinkle some on the apple and peanut butter or celery and cheese snack combos. A great source of vitamin E and folic acid, it's also great on yogurt or even ice cream! 

What are your favorite snacks?  I really dig Sour Patch Kids, but I can't let myself eat those as often as I'd like.  As in about twice a day.  Ha! 

You've likely heard the buzz; it's a negative buzz, but a buzz nonetheless, about trans fats and how they mess with your health.  Did you know that New York City banned trans-fats from being served in restaurant foods and is giving the businesses a year to comply? I'm sure this has you wondering, what exactly are trans-fats and why are they so bad for us?

Trans fats are normally formed when fluid oils are changed into solid fats by the addition of hydrogen.   This is known as the hydrogenation process.  Restaurants benefit in that trans-fat keeps longer.  It is also commonly used in deep-frying, as it can remain stable in high temperatures.

Why are trans fats harmful?  According to the U.S Food and Drug Administration there is a direct, proven relationship between diets high in trans fat content and LDL ("bad") cholesterol levels and, therefore, an increased risk of coronary heart disease - a leading cause of death in the US.

The U.S. FDA reminds us that consumers can know if a food contains trans fat by looking at the ingredient list on the food label. If the ingredient list includes the words "shortening," "partially hydrogenated vegetable oil" or "hydrogenated vegetable oil," the food contains trans fat. Because ingredients are listed in descending order of predominance, smaller amounts are present when the ingredient is close to the end of the list.

Check out this list of the top ten trans fat foods from webmd.com and get a real education about just what you are eating on a daily basis!

The Top 10 "Trans Fat" Foods:
1. Spreads. Margarine, for example, contains both trans fats and saturated fats, both of which can lead to heart disease. Other non-butter spreads and shortening also contain large amounts of trans fat and saturated fat.

2. Packaged Foods. Favorites such as cake mixes and Bisquick contain generally have several grams of trans fat per serving.

3. Soups. For example, ramen noodles and soup cups contain very high levels of trans fat.

4. Fast Food. Those beloved french fries and other crunchy foods are deep-fried in partially hydrogenated oil.

5. Frozen Food. From frozen pies to pot pies to breaded fish sticks, frozen foods generally contain trans fat. Even if the label says the product is low-fat, it can contain trans fat.

6. Baked Goods. Commercially baked products contain more trans fats than any other foods. Examples include doughnuts, cookies and cakes.

7. Chips and Crackers. That crispy texture comes from shortening. Even reduced fat brands may contain trans fat.

8. Breakfast Food. Cereals and energy bars often contain trans fats, even if the labels claim to be "healthy."

9. Cookies and Candy. Check the labels for the fat content. For example, a chocolate bar probably will contain more trans fat than gummy bears.

10. Toppings and Dips. Flavored coffees, nondairy creamers, whipped toppings, gravy mixes and salad dressings typically contain trans fat.

Knowledge is power and knowing what not to eat is half the battle when we are consciously trying to look out for our health and well being.  Being conscious of which foods contain trans fats can help you to eliminate or decrease your intake.  I love doughnuts, candy and French fries just as much as you do but now when I put those things in my mouth I can't say I'm not aware of what the consequences might be.  Luckily I am a big fan of gummy bears too!

I think we've all been there at least once.  Some of us have been there more times than we might care to acknowledge.  I'm talking about the place we end up when someone stomps on our heart; steam rolls our self-confidence and strangles our vision of ever lasting love.  The place we finds ourselves occupying after the breakup that was not our idea.  The breakup that I'm going to help you shake off, move past and laugh about sooner rather than later.

It could be that you think I have a lot of nerve saying I can fix this with my little words of wisdom.  Hey, give me a chance.  If my advice doesn't work for you, you can certainly pass it on to a friend, relative, stranger, Starbucks barista or your UPS delivery person.  Stay with me.  You can thank me later.

First, the most important element of getting past your breakup is that you must get out.  I mean out into the world.  You must leave your living situation, whatever it may be, and you must see/experience people/things.  You must lay eyes on other human beings and objects and animals and traffic and trees.  You will recover from your breakup more quickly if you don't sit at home wallowing.  Where shall I go, you ask?  I am armed with suggestions, some expected, some not.

Let's start with the unexpected.

Waffle House.  Or Huddle House or what ever the local diner, breakfast all day type place is in your neck of the woods.  You are scratching your head, aren't you?  I suggest you just go, sit at the counter, order some gourmet (??) grub and look around you.  Not only will the employees entertain you, the patrons are something to behold.  I had a really great boyfriend who loved Waffle House and he went every week.  I know that he often went alone.  For all I know he went in search of new prospects after we broke up.  (I was responsible for that one.)  This experience will make you smile and possibly laugh out loud as you recount the story of your Waffle House visit to your enamored friends and relatives.  Trust me, just go.

 
Any small art gallery.  Looking at art is good for the soul.  I don't care if your soul is happy or in the depths of breakup hell, you will smile when you look at other people's art.  The term 'art' is highly subjective.  It can be inspiring, horrific, fantastic, scary, funny or all of those things at once.  If you look at some, it will move you.  It will take your mind off the loser who dumped you or who you had to dump.  Even if you encounter an artist that you dislike, it will make you think.  And you will be thinking of something other than the breakup.  Mission accomplished.

 
Petsmart or any other pet store.  When you visit these stores dedicated to animals, chances are some customer is going to have a cute puppy or kitty cat or gerbil or snake with them for you to talk to!  You know that folks bring their pets to these stores for the sole reason that they are pining for compliments and questions about their pride and joy.  You can make a persons day by cuddling their cat or canine while you boost your own spirit and crowd out any and all thoughts of break up person!  If necessary, you can imagine the canine viciously biting break up person or the kitty cat scratching break up person's eyes out.  Plan a visit to Petsmart really soon! 
 
Other suggestions for taking your mind off your breakup include taking a class (a class in voodoo spells always comes in handy) or volunteering in your local community.  Helping others is a sure fire way to take your mind off your own woes.  Just promise me you won't sit at home wallowing.  That is just not acceptable behavior on your part.  Get out and soak in parts of the world around you that you missed while you were wrapped up in 'the relationship.'  Remember that it is proven that hope springs eternal. This is true in fall, winter and summer, too.  So take my advice, explore the unexpected and before you know it, you know who will be a thing of the past.  And by the way, you're welcome.

Did you know that the skin is our bodies largest organ? What many don't know is that the skin is also an important organ for elimination and cleansing. Would you believe it actually accounts for one-fourth of the body's detoxification each day?  Brushing the skin helps unplug pores, increases its ability to absorb nutrients and increases circulation to skin cells.  When you dry brush regularly, the nervous system is rejuvenated, nerve endings are stimulated and this healthful action also contributes to improved muscle tone.

Additional benefits of dry skin brushing:

    * Stimulates the blood flow to your skin
    * Softens your skin
    * Removes dead, scaly skin
    * Increases the new skin cell growth
    * Stimulates the lymph flow
    * Invigorates your whole body

Dry skin brushing is best done right before a bath or shower. It is done on dry skin and the brush is never gotten wet. Use a natural fiber brush or loofa sponge and brush skin once or twice in the same direction across all of the body. Don't dry brush your face. Use a sweeping motion, like that of a Swedish massage, across the skin and long smooth strokes toward your heart.  The brush size should be about the size of your hand and have a moderately soft natural vegetable fiber bristle.

To begin, lightly glide the brush across the top of your foot to the knee. Continue lightly stroking your whole body with long, light, smooth strokes, up the arms and legs. Brush each surface only once. One stroke for the front of the lower leg, one for the inside, then one for the outside and one for the back of the leg.
 
It should take four strokes from the foot to the knee, four strokes from the hand to the shoulder. It requires six strokes for the upper leg.  Brush the upper legs and arms with the same technique. The trunk area of the body is lightly stroked with the target area being the liver, which is under the ribs, on the right side.

Clean your skin brush using soap and water once a week. After rinsing, dry your skin brush in an open, sunny spot to prevent mildew.

Avoid dry skin brushing if you:

    * Suffer from a heart condition, have high blood pressure or diabetes
    * Have psorisis, eczema or extremely sensitive, easily-irritated skin
    * Have broken skin wounds or infections

Dry skin brushing is an easy and inexpensive way to aid not only your skin but your whole body health. With just a few minutes each day spent dry brushing your skin you will see and feel long lasting results both inside and out.  Make a positive change in your life today with dry skin brushing.

Chances are by now you've heard all the talk about parabens.  They are in everything from lotion to concealer to shampoo.  Parabens are chemicals used as preservatives in things we use each and every day.  They are inexpensive to produce which makes them popular with manufacturers.  Long shelf life is music to the ears of companies and consumers alike, as we can be slow to use some products and want them in good working order when the mood strikes us to pry open the top.  There are six commonly used parabens:

Methylparaben, Ethylparaben, p-Propylparaben, Isobutylparaben, n-Butylparaben and
Benzylparaben.
 

What....Me Worry?

Questions about parabens really came to the attention of the public when a 2004 study by UK researchers studied 20 breast tumors and found parabens in 18 samples.  Many deodorant/anti-perspirants contain parabens and Philippa Darbre, lead researcher of the
study, an oncology expert at the university of Reading, in Edinburgh, noted that the chemical form of the parabens found in 18 of the 20 tumors tested indicated that they came from something put on the skin.  Remember, the skin is largest organ of the body and absorbs each and everything we put on it right into our bloodstream.  Now certainly some would argue the amount absorbed is not enough to make a difference but there are also people who say global warming is a myth and that pigs really can fly.  So the world is ripe with opinions on every subject and the best way to deal is to read and talk and educate yourself about whatever you have questions about and that certainly includes parabens in your beauty products.
 

Marketing Ploy or Mother Earth Mantra?
 
Many companies now boast paraben free products and I say more power to them.  It would make sense they would cost more to produce, much like the organic food that I love to eat, but when I see the prices makes my eyes bulge out like a Saturday morning cartoon character.  (Are cartoons still on Saturday mornings??)  Personally I am at a place where I don't seek out paraben free products but when I see 'paraben free' on the label I get sort of giddy.  I feel like I am really doing myself a favor not using parabens.  And this makes me ask myself if I have been brainwashed by marketing, because I know I have been smearing parabens all over my body for many, many years and so far I have not had a problem.  But isn't that always the way ~ everyone thinks, "Oh, I'll never be the victim of parabens honey; I'm bullet proof."  Yeah, right.  We'll see.
 

Here are a sites that offer parabens free products:

http://www.thinkbeforeyoupink.org/Pages/ParabenFree.html

http://www.dermstore.com/list_Paraben+Free_500216.htm

http://www.bewellstaywell.com

Have you heard about argan oil? Argan oil is made from the nuts of the argan tree, found exclusively in the southwest regions of Morocco. The nuts produce oil loaded with essential fatty acids and boasts Vitamin E as well as polyphenols and sterols, which are said to be cancer-fighting compounds.  The fruit itself has a flesh like exterior resembling an olive, but larger. Argan oil can be used in food preparation and in Morocco is often poured on salads, over couscous and roasted vegetables.  Used a garnish for soup, it adds yet another layer of flavor to your dish.  It is recommended that argan oil be used only for seasoning food, never for cooking it.  Argan oil is also wildly popular as an anti aging ingredient in various serums, lotions and creams for the skin. It addresses multiple skin issues and is widely tolerated. When purchasing argan oil, be sure to determine if you are buying oil for culinary or cosmetic purposes.  

There are a growing number of argan oil cooperatives, mostly run by women.  They are replanting argan trees, as the trees have become scarce because of overgrazing by goats. Yes, it is hard to believe, but local goats climb the trees and eat the argan leaves and fruit, leaving behind the pits which the women split and extract the kernels inside to grind and press for the argan oil. In addition, argan trees address a  growing population needing wood for survival.

Argan oil is multitalented, multitasking oil that can help our bodies inside and out.  To know that it can benefit skin conditions such as eczema or acne and at the same time be such a simple flavor enhancing ingredients in foods, well, I must say I am quite impressed. I have made argan oil a part of my life and perhaps you should too!

Have you heard of affirmations?  From the Latin word affirmare, affirmation means to assert.  It is also a term to describe a form of autosuggestion used to produce desired results in various areas of our lives.  

The link between our thoughts and our reality is stronger than you may know or even realize.   The thoughts and feelings going on inside you are what manifest in your life.   Our subconscious mind is very powerful.  It is working hard all the time to make the thoughts and desires we have come to fruition, so it is important that the thoughts we have are positive, centered thoughts so that our lives match our thinking. With affirmations you are harnessing the power to influence yourself in a positive manner.

A good way to begin your use of affirmations is to make a list of things, people or situations that you want to draw into your life.  Or you can state situations that already exists, that you want to be mindful of, such as gratitude for a certain person, situation, etc.  Group them into sections such as family, career, finances, and social life.  Then purchase a package of index cards (I like to get a multicolor pack and have a different color for each area of my life) and write each affirmation, as concisely as you can, on a separate card. 

State your affirmations, written or verbalized, in a positive way.  Repeat each one four or five times, then move to the next.  While it is fine to use affirmations from a book or website, I've always had the most success with affirmations that I craft myself, for my specific needs and desires.  Repetition is a big part of making affirmations successful.  Try to sit quietly twice a day and go over your cards.  Also be mindful throughout the day of repeating these positive statements in your mind, especially if have or feel a negative thought coming on.  You can also get a notebook where you write out your affirmations, twenty or more times for each one.  It is recommended that you use a maximum of 6 affirmations at a time, say per week, in order for them to be most effective.Believing what you say in your affirmations is significant in their ability to work for you.  Say your affirmations out loud, slowly and add creative visualization to pack an even more powerful affirmation punch.  Remember that your subconscious mind is like a magnet and attracts whatever you focus thought and energy on into your reality.

Remember to exercise patience, as affirmations don't 'take' overnight.  You will find that as you use affirmations you will notice a change in your thoughts, to a more positive, productive random (and conscious) thought pattern.  Although you may not notice it for a while, you truly are gaining control of your thoughts and feelings with the routine use of affirmations.  Affirmations can help shape your future reality.  Take the time to figure out what you want out of life and use affirmations create the life you desire and deserve.

Hemp seeds offer a variety of nutrition benefits, and contain beneficial omega fatty and amino acids, and minerals.  The part of the hemp seed you can eat is called the hempseed nut.  It is closely resembles the sesame seed in size.  It boasts eight essential amino acids, making it a nutritional powerhouse, just waiting to help you feel better, stronger and healthier!

It is easier to get hemp seed into your diet than you might think as the seeds can be eaten raw, sprouted, ground into a meal, made into "milk", prepared as tea, and, oh joy!, can be used in baking.  Sprinkle them on salads, in cereal, yogurt and use them when baking muffins, pancakes or waffles.  Hemp seed has a nutty flavor that tastes great most any place you would regularly use nuts.

Those who regularly consume hemp hearts (shelled hemp seed) report a lowering of their blood pressure and often a drop in their bad cholesterol. The proteins and enzymes in hemp hearts, which works to soothe inflammation and reduce swelling, can also help arthritis sufferers. Hemp products can help manage joint pain and tenderness.  If you're trying to lose weight, hemp seed, eaten in the morning with your breakfast, can help to give you a feeling of prolonged fullness so you won't be craving sugary or salty foods that can sabotage your diet plan.  Hemp seed is also known to stimulate the immune system and help balance hormones (it can help PMS and menopause).

If you are vegan or vegetarian, you will be so happy to learn that hemp seed is a great, highly beneficial form of protein.  It is also easily digested, so it is a stomach friendly food too!  Always looking to soy products as a protein source can get a bit boring, so get a new lease on veggie life with hemp seed products.

The Internet is filled with recipes using hemp seed and ways to incorporate hemp products into your daily life.  Just knowing hemp seed can help various health issues while filling your body with essential amino acids and helping you to stay full while you meet your weight loss goals ~ well, don't you want to go out and get some right now?  

You're probably familiar with endorphins; I tend to think of them as something you experience when eating a chocolate cup cake, feeling overwhelming love and affection for someone or while doing some rigorous exercise.  Like most things in life, it turns out that endorphins are multifaceted, so read on to find out the whys and how's of this interesting phenomenon.


Did you know that endorphins are really morphine like opiates naturally produced by our bodies?  These chemicals can temporarily block pain receptors and dull our sensitivity to pain.  Exercise causes us to release endorphins (this feeling is sometimes referred to as a 'runners high') to the point that they can sometimes mask injury.  Always pay close attention to any soreness or aches you feel during exercise, especially if they hurt in the beginning of your session and 'go away' as you continue your workout.  That could be endorphins hiding your injury and you don't want to make it worse by continuing to exercise.  It has also been discovered that people with chronic pain disorders tend to have high levels of endorphins.  Who knew?

Research has also concluded that eating chocolate produces endorphins, and I am always glad to learn yet another reason why chocolate is a good idea!  You knew you felt happy when indulging in a lovely chocolate treat, now didn't you? Chili peppers are another food that brings on the release of endorphins.  The more spicy the pepper, the more endorphins are secreted.   I recommend eating chocolate and chilies around that time of the month, as endorphins can help relieve those pesky PMS symptoms.

When we experience emotional stress, endorphins are released in the limbic system causing euphoria, lessening feelings of anxiety.  The relationship between endorphins and the pleasure center in the brain is very important.  The release of endorphins into our system can lessen depression and boost self esteem.

It's great to know that meditation, message therapy and deep breathing also produce those awe inspiring endorphins.  These activities calm you and help you feel centered and give you a sense of well being, much like endorphins themselves.  Unfortunately our ability to produce endorphins is said to diminish as we age, so do all you can to get those gleeful juices flowing for as long as you can.  Endorphins are free and give you a natural high, the safest and best kind life has to offer!