BITS-O-WISDOM: "The discovery of a new dish does more for human happiness that the discovery of a new star." -- Jean Anthelme Brillat-Savarin

Do Diet Soft Drinks Make You Fat?

Researchers say that consuming aspartame together with carbohydrates (such as a diet drink and a meal at McDonalds) can lead to excess levels of phenylalanine in the brain. Excess phenylalanine blocks the production of serotonin in the brain, which causes an increased craving for carbohydrate. Basically that diet drink could be causing you to crave more of the very foods you are trying to avoid! Not very helpful.

This is not the case for everyone so before you get mad at me, just know that many people report health problems associated with aspartame (in fact over 75% of food related complaints to FDA involve aspartame) so if you have any unexplained symptoms, why not try the aspartame diet? Simply stop eating and drinking anything that contains aspartame for at least one solid week (you have to really check labels because aspartame is added to everything today). After one week off aspartame, try adding a little back in (one diet drink for instance) to see if any symptoms return. If they do not, then great! At least you know aspartame is not a problem for you. If you do notice a return of your symptoms, then choose another non-nutritive sweetener. There are many options today.

Be aware these products can cause problems in your children including hyper activity (doesn't it seem odd that so many children are diagnosed with ADD for instance?), so you can do the same aspartame diet for them.

So, if you want to avoid aspartame what can you use instead? Enter Stevia. Watch for the March issue where we'll talk about Stevia and other non-calorie, natural sweeteners.

Learning to Eat Nutrient Dense Foods

Food bars or meal replacement bars (MRPs) are nutrient dense foods. Any food that's concentrated (think raison versus gr.apes), prunes vs. plums, etc. Dried fruit is more dense per ounce than fresh because the water has been removed.

I think of nutrient dense foods (NDF), nuts, dried fruits, and jerky, etc. as "survival food." Certain food bars are also in this category. We used to eat oat cakes we called hockey pucks because that's how they looked. While shopping we'd say, "Do we need any hockey pucks?" The last time I ate one I noticed the label said one hockey puck served two! These are only about 3 inches in diameter, so we're talking ultra compact nutrition.

Survival food must be eaten slowly as NDFs are heavy and dense and gobbling them up may leave you thinking you're still hungry--and you very well may be, at least until your brain realizes you've eaten. Drinking lots of water helps give you a sensation of fullness and extends the time to eat. That's why it's so easy to eat an entire jar of nuts, they're small, compact, and you can just keep reaching for them until they're all gone. Next time you decide to eat something nutrient dense, think survival food, dense nutrition. Give yourself the sense of mind that you are eating for nourishment, not entertainment.

Using this mind game is helpful because it can set your mind for the idea that two pieces of jerky is enough, or a handful of nuts is enough. Two cookies is enough. Whatever you are eating, if you set your mind up in advance that you are going to get what you want or need from that food, it helps you do just that.

New Food News: The Paley Bar

The Paley Bar was created by Vitaly Paley an award winning chef and co-owner of Paley's Place Bistro and Bar in Portland, Oregon. Ask your favorite natural foods store to stock Paley Bars. Remember, nutrient dense, so eat slowly, sip water or tea and imagine the wonderful goodness feeding your cells to enhance the eating experience.

For contrast I found this food bar described as part of an "emergency rations kit." Read these ingredients:

Enriched flour, vegetable shortening, sugar, corn syrup, soy flour, corn starch, potassium sorbate, Vitamins (A, Iron, E, Riboflavin, B6, B12, Pantothenic Acid, Copper, C, D, Thiamin, Niacin, Folate, Biotin, Iodine, Zinc), Artificial Lemon Flavoring, Artificial Vanilla Flavoring, Artificial Butter Flavoring, Artificial Coloring (Egg Shade).

Yes, you could survive eating this but healthy it is not. Flour, shortening, sugar? It's a candy bar. Nothing wrong with eating a candy bar, but don't pay meal replacement bar prices for candy bars.

Fresh Milk without Refrigeration: Long Shelf Life for Milk?

Aseptic milk sounds very weird but it is the process whereby you can see a box of milk on the shelf at the store instead of in the dairy case. This process has been in use for many years in countries outside the U.S. and it is just beginning to be tried here.

It is a process of raising milk to a very high temperature (280 degrees) for two seconds, rapidly cooling back down, then packaging in sterile containers within a completely sterile environment. In other words killing off the bad guys that cause spoilage, and sealing up tight in a totally controlled and clean environment. I only wish the cost savings of no spoilage for the grocer would trickle down to the consumer, but don't hold your breath. Higher costs of production are likely to negate that benefit.

It's a good concept because you could buy milk on sale and not worry about needing more refrigerator space. It would also provide better distribution to victims of disaster since at present the process of distributing food is hampered by the need for refrigerated planes and trucks.

Measuring Equivalents

If you've ever asked, "How many teaspoons to the tablespoon?" here are some handy measuring equivalents:

1 Tablespoon = 3 Teaspoons
1/4 Cup = 4 Tablespoons
1/3 Cup = 5 Tablespoons plus 2 teaspoons

(Recipes designate Tablespoon with capital "T"; teaspoon with lower case "t")

Now, let's get cooking!

Did you know Google.com has a built in calculator in their search engine? It's true. Simply type in any two measures, such as 2 teaspoon equals how many tablespoons and up pops your answer. Pretty slick:

Diet Patches: Worthwhile or Worthless

Diet patches are nothing new. I remember they tried to bring diet patches to the public once before (maybe more than once) yet they quickly disappeared because people hadn't learned that the patch is a viable way to deliver medication. Now that we're more familiar with using patches here comes another wave of these products. I was told I'd made a mistake in my blog, The Slimming Pool where I incorrectly stated Bladderwrack is a diuretic and I corrected that post. Bladderwrack is not a diuretic, rather it is used for low thyroid and goiter as it has a high iodine content (all edible seaweeds have high iodine content). I still stand strong in my statement that weight loss patches do not work.

The weight loss patches I've seen have Fucus Vesiculosus (bladderwrack), a type of seaweed as the primary ingredient. Bladderwrack is a useful herb, but using it for weight loss is as stretch. Here's my Furl link to an excellent article about Bladderwrack.

Read entire article: Diet & Weight Loss Patches Worthwhile or Worthless.

If the product promises you don't have to make any changes in what you eat, or how you exercise, they are lying and it's obviously a fraud. Just say no to these ridiculous claims.

Sources of bulk herbs:

Vitacost.com's explanation of Bladderwrack

Mountain Rose Herbs is where I buy my bulk herbs and spices:
Guarana Seed Powder: 4.05 - 4 oz.
Green Tea Leaf Powder - 5.05 - 4 oz.
Garcinia - 4 oz. 5.00

Learn EFT Basics for Weight Loss

New in Food News: Diet Coke Soon Sweetened with Splenda

Diet Coke announced it intends to introduce a version of its diet soda sweetened with Splenda this year in the U.S. Diet Coke in Japan is sweetened with stevia (a plant based, zero calorie sweetener), but FDA refuses to allow it's use in the U.S. claiming it's not proven to be safe. Why? Ask Monsanto who bought out Nutrasweet (makers of aspartame). Luckily Canada isn't so closed-minded about what's best for the consumer and they are actively looking to harvest and use stevia in the future.

Cooking With Stevia

Keep Fit While Traveling: Finding Best Hotels While Traveling

Travel a lot and want to stay fit? Many hotels are now offering fitness facilities and a new search engine offers a way to find them, as well as any other specific amenities you seek. Choose your city from the list, or if it isn't listed just type the city name and go. Then further refine your search.

My search found 100 hotels in Portland, Oregon that offer fitness facilities. See how your city stacks up, or check your next travel destination.
Search Engine for Hotels with Fitness Facilities

+++ The Daily Bites are mini-lessons in how I use EFT to maintain my 80 pound weight loss. Twice weekly and free +++

PTSD: How Prior Trauma Affects Your Weight

If you've been in an accident or suffered physical or emotional trauma and still have recurrent thoughts of the incident, that can greatly affect your ability to lose weight. Highly charged emotional events are directly tied to the way you choose to take care of yourself. EFT helps relieve the distress, and then lets you get on with your life, quickly and easily.

Once you've learned the basic EFT recipe you can use it for any area of your life, not just your weight loss issues, in fact, I work more on everything else, with weight loss being a side benefit.

EFT: "Even though I'm afraid to drive through that intersection, I deeply and completely accept myself."

If you think of the event that bothers you and notice your breathing changing or you are becoming slightly upset, then that emotional intensity is "firing." While it is firing, do the EFT, and you'll directly address the emotional pathway. You don't need to analyze why it works, and you don't need to worry that you're not doing it correctly. It's impossible to do it incorrectly. Just try it and see what happens.

Health & Wellness Web Site Spotter

Sunnycreek Farms

Obesity and weight problems can be caused or contributed to by excess stress and lavender is an excellent herb to help reduce stress.

Cut Calories & Fat in Your Recipes
Applesauce substituted for Oil Saves Calories

Substituting applesauce for oil in recipes can save hundreds of calories and grams of fat. Start by substituting half the oil with applesauce (or try crushed-drained pineapple, mashed ripe bananas or any fruit butter such as pear, plum, etc). You'll save at least 100 calories per serving, and that can add up to a noticeable difference in your waist line. The point with making these substitutions is you can still enjoy your favorites but shave a few calories off the top, enabling you to lose the weight you want.

It tastes the same so the tendency to eat even more such as can happen when you eat calorie reduced foods (think an entire Entenmann's Fat Free Coffee Cake) isn't there. You won't save anything by eating twice as much of a calorie reduced food, but if you can learn to like your food using some different ingredients, and reduce the calories, then you'll lose the weight.

Other ways to save calories:

1. Switch from full fat dairy and milk products to non-fat (do this gradually if you prefer)
2. Switch from lots of mayonnaise to just a little (stretch it with fat-free sour cream, etc.)
3. Stop drowning food in sauce, just dip for a taste
4. Try the newer baked chips; they taste good and make a significant calorie savings
5. Drink water instead of soft drinks.

One More Bite's Weight Loss Articles Archive

+++ ---------- Ending Emotional Eating ------------ +++

You've gone to seminars, read books, bought gadgets, and tried everything to lose the weight, but still nothing works. Could it be you're an emotional eater?
More details about the One More Bite 8-Week Workshop.
If now is the right time to end your struggle losing all the weight you want, get started on this self-paced, home study program today. (Includes follow-up, so you still get personal attention).
I'm Ready! How do I register?
   +++ ----------------------------------------------- +++

200 Snacks Under 100 Calories

Eggs Okay to Eat After Sell-by Date Expired?

Foods for Better Eyesight

• Broccoli, Kale, Swiss Chard and Collards: Lightly steamed with a splash of vinegar. Dark greens appear to help with macular degeneration and cataracts
• Corn: Contains zeaxanthin, fights age related eye problems
• Cold-water fish: Tuna (bluefin), mackerel, sardines and salmon (stick to wild fish)
• Orange fruits and vegetables: Carrots, peaches, persimmons, squash. Eat your colors!
• Spinach (same as above, lightly steamed with splash of vinegar): Contains lutein, helps to block blue light which damages the macula (the part that enables you see fine detail).

Source: Health 2004

Valentines Day: Keeping Quality Chocolates Fresh

Handmade quality chocolates generally contain fresh dairy ingredients such as whipped cream and butter and they can spoil. If you receive chocolates for Valentines Day (or any other occasion) there is no law that says you have to eat them all right away. Expert chocolate makers say it's okay to fre.eze them. Then you can make that lovely box last a month or two.

Some of my favorite local (Oregon) chocolatiers:

• Moonstruck
• Godiva
• Sees
• Michele's Chocolate Truffles
• Ladybug Chocolates
• Chocolate Decadence: Chocolate Decadence has the added benefit of being dairy, lactose and casein free
• Lillie Belle Farms
• Jaciva
• Teuscher
• Dagoba
• Euphoria

I realize Valentine's Day is here, but hey, it's never too early to start planning your next chocolate gift giving occasion.

Mike's Amazing Cakes

I first saw Mike's Amazing Cakes several years ago and now I'm just waiting for a chance to order one of these beauties, in fact, now that I think of it, this could make an excellent graduation cake for my son's upcoming high school graduation.

You Don't Give Everything Up To Get Healthier

So, why do I talk so much about chocolates and fancy cakes? It's to make the point that I'm living proof you don't stop living when you decide to get healthier. In fact, you add more than you take away, and yes, you can eat the best quality chocolates and taste the finest pastries. You just don't eat the whole cake, but frankly, you don't need to since you know you can have more again later.

I wrote my 8-week course to help guide others in finding their way the same way I found mine. Help is only a phone call or e-mail away.

Food Trivia:

In Los Angeles a customer of the meat market is prohibited by city ordinance from poking a turkey to see just how tender it is.

February 2005: The Eat More Diet

Focus on eating more fresh vegetables, raw or lightly steamed. We sometimes spray on tamari sauce (similar to soy sauce with less sodium), and sprinkle a few tamari roasted sunflower seeds (as a garnish). Frozen vegetables are fine too. They are usually frozen so soon after harvest they are sometimes considered fresher than what you find that's been trucked halfway around the world, so don't be afraid to enjoy frozen vegetables.

Stock up and if you're still hungry, an extra helping of vegetables can do the trick. They're naturally sweet just like nature intended. Focus on what to add, rather than what to take away and you'll make better progress.

Yours in good eating,
Kathryn Martyn, M.NLP
OneMoreBite-WeightLoss.com