August Newsletter
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I hope everyone is having a fabulous summer! Here in Phoenix we FINALLY got some rain that was worth talking about. This weekend I don't think we even hit 100!!! I know that sounds funny to those of you in the cooler areas of the country. Or even those of you vacationing on a beautiful beach somewhere, like San Diego where many I know experienced 60's and 70's. Well.....welcome back! HA!


A good article recently appeared in the fitness section of MSNBC.

Since you're busy, I'll do a quick summary of the article -- the good stuff, the bad stuff, and what you need to do today to get started...

First, you need to know this...and this will probably shock you...

Rarely, if EVER, do you need to suppress your appetite! The real secret is to increase your metabolism...the rate at which your body uses food for fuel. Then being hungry is a good long as you're eating the right foods at the right time.

But let's say you want to curb your appetite at night....that's the time most people really lose it on a diet plan. Even on a plan that ASKS you to eat frequently, there are times where night-time cravings need to be put to sleep.

So use these tips to ease the urge to eat at night:

1. Protein First

Rise and shine with protein. But what does this have to do with night-time cravings?


Set the body up to use your own fat-stores for fuel by eating protein in the morning and your appetite for fatty foods goes way down during the day and at night. Protein is "thermogenic", meaning it helps increase your metabolism. It also acts as a natural appetite regulator. Notice I said "regulator" and not "suppressant." That's because you only need to regulate your appetite, no matter how much body fat you desire to drop.

Cool, right?

2. Go For The Grapefruit

In a study at the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, people who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. That doesn't sound like a lot but that's ALL they changed.

Something else….we want to lower insulin at night. Why? Insulin is not only dangerous for your health in excess but it also can cause a LOT of fat storage if secreted too much at night. Enter the lowly grapefruit. A great snack, especially if you have a few bites of lean protein with it.

3. Smell This!

This is a trick I didn't know about until recently. Smelling food can trick your brain into thinking you've eaten. A recent study found that those who inhaled peppermint in scent form every 2 hours ate, get this, 2700 calories LESS per week than they normally did.

Let me put that in perspective: That's a fat loss of more than half a pound a week... from sniffing peppermint!

Vanilla also works. You can keep vanilla-scented drops or even candles around the office and take a whiff every few hours.

How easy is that?

The Bad Part

The MSNBC article goes on with advice like "eat potatoes" and "eat just a little bit of fat", both of which are nonsense. Potatoes may fill you up, but they are still starch - and starch should be consumed on your "off" days. Potatoes are especially bad due to the higher-than-desired glycemic index of 85 (anything over 50 is too high.)

You also need dietary fat... and not just "a little." You need a moderate amount to stay healthy and keep insulin regulated. Olive oil and even coconut oil are excellent sources, as are naturally occurring fats in fresh fish, grass-fed beef, farm-raised chicken and whole eggs.

The rest of the article is common sense stuff: Workout, eat dense food that requires you to chew a lot (tire out the jaw muscles and you naturally eat less), etc.

Reviewing….the top 3 are the real winners!


SW BBQ Chicken Quesadilla

PER SERVING (entire quesadilla): 273 calories, 8.75g fat, 935mg sodium, 29g carbs, 13g fiber, 6.5g sugars, 32g protein

This sassy southwest treat is perfect for one, but it can easily be doubled... or quintupled... or octupled...

1 tbsp. BBQ sauce with about 45 calories per 2-tbsp. serving
1 wedge The Laughing Cow Light Original Swiss cheese
1 La Tortilla Factory Smart & Delicious Low Carb/High Fiber Large Tortilla
2 oz. cooked skinless lean chicken breast, chopped or shredded
1 tbsp. canned black beans, rinsed and drained
1 tbsp. corn kernels, thawed from frozen
2 tbsp. shredded reduced-fat Mexican-blend cheese
1 tbsp. chopped scallions
Optional dips: salsa, fat-free ranch dressing, additional BBQ sauce

In a small bowl, mix BBQ sauce and cheese wedge until blended. Lay tortilla flat and spread BBQ-cheese mixture on one half of the upward-facing side. Top mixture on that half with remaining ingredients and set aside.

Spray a grill or grill pan with nonstick spray and bring to medium-high heat. Place the half-loaded tortilla flat on the grill or grill pan, and cook for 2 minutes. Using a spatula, carefully fold the plain half of the tortilla over the filling and press down lightly to seal. Carefully flip and grill for 3 more minutes, or until both sides are crispy.

Once cool enough to handle, slice into wedges. If you like, dunk in salsa, ranch dressing, or additional BBQ sauce. Enjoy!



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