By JJ Virgin

I recently read that British women spend tens of thousands of pounds on diets over the course of their lifetime and each diet lasts only 19 days on average. If you’ve seen or read Bridget Jones Diary, you probably weren’t surprised. Unfortunately, though, American women often have the same problems: yo-yo dieting and expensive eating plans that fizzle out quickly and fail to keep off the pounds long-term.

This is why I hate the word “diet.” Your body isn’t a bank account where you can simply deposit the correct number of calories each day and get the results you want. It’s a complex chemistry lab that requires a long-term approach to healthy eating, not a short-term, restrictive diet so you can drop ten pounds just in time for your high school reunion (and promptly gain it back afterwards).

In short, diets don’t work. But this does:

Eat within an hour of getting up in the morning.
Too many people skip breakfast, forcing their body to feast on precious muscle mass (after all you’ve just been fasting for a good eleven hours!). Breakfast gets your metabolism moving and triggers your hormones to burn off stored fat and build muscle. But skip the traditional, carb-loaded, sugary-sweet breakfast foods and focus on protein, non starchy veggies and healthy fats. For instance, try poached eggs and steel cut oatmeal. Or turkey and veggies on a whole wheat wrap.

Focus on clean foods.
So-called health foods like low fat microwave popcorn, “nutrition” bars, and sugar-laden smoothies aren’t so healthy after all. Instead, focus on eating as many non-starchy fruits and vegetables as possible. Eat from the rainbow, so that you’re incorporating a variety of colors into your diet. Also opt for lean protein like turkey or eggs instead of processed deli meats.

Skip the snacks.
Snack foods aren’t good for you, and constant snacking means your body doesn’t have to dig down into your stored body fat to use it as fuel. That’s why I recommend spacing out your meals to every 4-6 hours. But don’t go any longer than this or you could raise stress hormones and lower your metabolism.

By shifting the way you think about food, rather than following a strict “diet,” you’ll get greater results and be able to keep them longer term.

©2010 JJ Virgin & Associates, Inc. Celebrity nutrition and wellness expert JJVirgin is a media personality, in-demand public speaker and best-selling author of Six Weeks to Sleeveless and Sexy, The 5-Step Plan to Sleek, Strong and Sculpted Arms.  Get her biweekly LEANzine chock full of tips to get you slim and sexy fast at http://www.jjvirgin.com.

By JJ Virgin

There is nothing that says “home sweet home” quite as much as making your house a place that fosters great health. I believe that your motivation starts within the walls of your casa.

There is a big difference between a home that’s filled with unhealthy habits and one that is dedicated to the best you possible.

Here are a few tips to make sure your home is good for your health.

*Clear Out a Space for Your Workouts. I don’t care if it’s a whole spare room or just a special corner in your otherwise cramped apartment.  Make sure that you make your workout spot inviting. Invest in a good quality mat, a proper exercise ball and weights. Buy some cheap weights at a discount store. They don’t have to be pretty ones. Put your family on notice that your workout spot is off limits to everyone.

*Keep the Enemy Out of the House. If you can’t resist chocolate, soda, chips or whatever your vice then don’t test yourself. It’s not called willpower; it’s torture! Just make sure that the enemy is not living with you. Don’t use the excuse that your kids and husband need to eat these things. What better favor could you do them than to get rid of sugary or processed foods?

*Restock With the Good Stuff. Now that you actually have some counter space and fridge shelves that are free make sure you stock up on healthy treats and make them accessible to everyone in your family. Keep fresh berries in a bowl and cut up salad greens ready. If it’s easy and convenient, you’ll be more likely to make smart choices.

*Make Your Bedroom Your Sanctuary. You need 7 to 9 hours of unbroken, quality sleep each night. Get rid of the TVs and computers. Keep your cell phone in the kitchen or out of the bedroom. Buy beautiful linens and comforters for your bed. Kick out the critters (children and pets) and then make sure you keep the room nice and cool for great restorative sleep.

*Get a Water Filtration System. You need to drink water (not soda or sugary juices), so make sure that your water is as clean and healthy as possible You can also invest in an alkalizing system so you have ready access to pure water.

©2010 JJ Virgin & Associates, Inc. Celebrity nutrition and wellness expert JJVirgin is a media personality, in-demand public speaker and best-selling author of Six Weeks to Sleeveless and Sexy, The 5-Step Plan to Sleek, Strong and Sculpted Arms.  Get her biweekly LEANzine chock full of tips to get you slim and sexy fast at http://www.jjvirgin.com.

By JJ Virgin

Ever watched a friend forego German chocolate cake and virtuously nibble on fruit instead? It probably made you think, “how come she’s so healthy and skinny, and I’m desperate for dessert? I want to have her figure and eat my cake!” It turns out there could be a scientific reason why some people can easily push aside sweets and others (especially those who are obese) simply can’t resist.

Researchers at Columbia University found that when obese people were shown pictures of high-calorie foods, it activated the areas of the brain associated with reward, memory, and emotion, making it harder for them to refuse sweet or salty treats. The reaction in non-obese people was much more subtle.

So, if you have a Pavlovian response to French fries or fudge brownies, are you doomed to overindulge?

Not necessarily.

Genetic factors like food triggers and insulin resistance certainly play a role in how you eat and how much you weight, but your genes don’t have to be your destiny. If you commit yourself to retraining your taste buds and rethinking how you eat, you will learn to love the natural sweetness of berries and other good-for-you foods. Keep at it, and one day you could be that fabulously fit friend who doesn’t think twice about skipping dessert.

©2010 JJ Virgin & Associates, Inc. Celebrity nutrition and wellness expert JJVirgin is a media personality, in-demand public speaker and best-selling author of Six Weeks to Sleeveless and Sexy, The 5-Step Plan to Sleek, Strong and Sculpted Arms.  Get her biweekly LEANzine chock full of tips to get you slim and sexy fast at http://www.jjvirgin.com.

By JJ Virgin

Few people realize how much sugar and how many empty calories are in a single can of Coke. In fact, a study at Harvard School of Public Health found that women who consume soda or sweetened fruit drinks were more likely to develop Type II diabetes as compared to those who drank sweetened drinks once a month or less often.

And diet sodas aren’t much better, because they trick your taste buds into craving sweet things instead of feeling satisfied with the natural sweetness of strawberries or peaches.

I urge people to skip the soda and drink water (or sparkling water) instead, but kicking that Coca-Cola or Mountain Dew habit is sometimes easier said than done.  Experiments on both coasts illustrate how medical professionals and local governments are working to curb soda consumption.

In Boston, a study at Brigham and Women’s Hospital found that raising the price of soda was more effective at reducing soda sales than educating consumers. And in San Francisco, Mayor Gavin Newsom is calling for a “Soda Free Summer,” asking residents to drink water instead of sugar-sweetened beverages. The city has already eliminated soda from the San Francisco Unified School District and ordered city departments not to carry sugar-sweetened drinks in their vending machines.

Regardless of where you live, you can wean yourself off of soda by drinking sparkling water instead. Add a packet of Emergen-C (I love the pink lemonade flavor) and you have a refreshing drink that’s actually good for you!

Gluten Free Shrimp Wrap

Makes 1 serving–double,triple, etc for more

Radio Personality, Nancy Newcomer,
Founder of “Back to the Kitchen: Healthy Living with Real Food”

http://www.facebook.com/pages/Back-to-the-Kitchen-Healthy-Living-with-Real-Food/119931434710552?ref=ts

Fight Fat With These Three Ingredients
By JJ Virgin

Want to whittle your middle? Who doesn’t? MSN Nutrition recently published a piece on three ingredients that can help you trim your waistline. Here’s my take on these fat-fighting foods.

Fiber – I’m not a huge advocate for grains, I like to keep them to the gluten-free ones and limited to 1 -2 servings per day, but I do recommend that all my clients eat fiber, for many of the same reasons mentioned by MSN. Fiber helps eliminate toxins, maintains blood sugar levels, and helps you stay full between meals. I recommend getting fiber from sources like freshly ground flaxseed meal and Salba Rx. Mix with protein powder and water, and you’ve got a healthful meal replacement shake!

Vinegar – A study in Sweden found that the acid in vinegar alters the metabolism in muscle cells and helps increase your fat burning! You can fillet tofu in vinegar for a nice, tangy taste, mix with olive oil and drizzle it atop fresh greens for a salad, or even add it to water and chug for health benefits.

Walnuts – Nuts are high in fat, so don’t overboard (and definitely skip the candied nuts). But researchers believe that their combo of fiber, protein, and healthy fat may help you feel full. In fact, a Harvard study found that women who ate nuts at least twice a week gained less weight than women who rarely consumed nuts. I recommend nuts sprinkled over oatmeal (bonus: the oatmeal is high in fiber) or eaten plain as a quick-me-up (note that I don’t advocate snacking, but if you’re out and you need to eat, this is a healthy alternative to fast food). You can also sub walnut butter for peanut butter!

©2010 JJ Virgin & Associates, Inc. Celebrity nutrition and wellness expert JJVirgin is a media personality, in-demand public speaker and best-selling author of Six Weeks to Sleeveless and Sexy, The 5-Step Plan to Sleek, Strong and Sculpted Arms.  Get her biweekly LEANzine chock full of tips to get you slim and sexy fast at http://www.jjvirgin.com

How to Curb Sugar Cravings
By JJ Virgin

It’s time for a reality check.  According to recent stats from the American Heart Association’s statement on Dietary Sugars and Cardiovascular Health, American’s sugar consumption has jumped 20% over the last 35 years. Most Americans consume a whopping 22 to 30 teaspoons a day, which translates to an extra 350 to 475 empty, worthless, fat-inducing calories per day. Just one regular soda consumed daily means an extra 30 pounds of sugar over the course of the year.

Here’s the problem: the hormone leptin signals your brain when you’ve had enough to eat, but over time, a high-fructose diet trains your brain to block those signals, causing you to overeat. It’s the ultimate Catch-22, because the more sugary foods you eat, the more you’ll crave and the more you’ll pack on the pounds.

The good news is that it’s totally possible to retrain your taste buds to appreciate spicy, savory foods and skip the sweets. I knew someone who swore she couldn’t live without Diet Coke and regularly downed a six-pack a day (don’t try this part at home!). After she went off Diet Coke for three months, she accidentally drank someone else’s soda and found herself revolted by the taste.

How can you break the vicious cycle of sweets?

Treat yourself to fresh berries for dessert, and add a little xylitol or stevia if you absolutely must have some sweetness. Skip the chocolate cake, the soda cans, and other sources of sugar. With time, you’ll stop craving sweets and will actually find them unpalatable should you decide to indulge. Once you flip that switch, you won’t be tempted to slide down the slippery slope back to Candy Land.

©2010 JJ Virgin & Associates, Inc. Celebrity nutrition and wellness expert JJVirgin is a media personality, in-demand public speaker and best-selling author of Six Weeks to Sleeveless and Sexy, The 5-Step Plan to Sleek, Strong and Sculpted Arms.  Get her biweekly LEANzine chock full of tips to get you slim and sexy fast at http://www.jjvirgin.com.

Help Young People Stress Less
by JJ Virgin

With long hours at the office, financial pressures, and constantly buzzing tech tech gadgets keeping them awake, adults are more stressed than ever. But a 2009 survey by the American Psychological Association shows that teens and tweens are experiencing more stress, too. And often parents don’t realize it.

Nearly half of teens surveyed say they worried more in 2009 than in previous years, but only 28% of parents said their teen’s stress levels had increased. Almost half of teens and 39% of tweens said they have difficulty sleeping. And numerous studies show that stress and lack of sleep can pack on the pounds and lead to other health conditions.

So, what can parents do to help a teen or tween cope with stress?

• Encourage them to keep a consistent bedtime.
  I have teens in my house, so I know they hate being told when to go to bed. But pulling an all-nighter to cram for a chem exam, them trying to catch up on sleep on Saturday morning is not healthy. It’s best to get a consistent 8.5 to 9 hours of sleep each night (teens need more sleep than adults, even though they often resist).

• Don’t over-schedule.
  Teens and tweens need time to unwind between activities. Scheduling back-to-back cello lessons and swim practice and tutoring sessions sets them up for stress. Help them prioritize and make time for homework and relaxing.

• Model healthy habits yourself.
  If your teen or tween sees you chowing down on chocolate cake after a stressful day, don’t expect them to reach for carrots and celery. Instead, try to find healthy outlets for stress relief like going for a walk or indulging in a bath with soothing scents like lavender or vanilla.

By teaching your kids how to manage stress now, you’ll be helping your kids build healthy habits for the future.

Parents: tell us how you handle this issue. Any additional tips?

©2010 JJ Virgin & Associates, Inc. Celebrity nutrition and wellness expert JJVirgin is a media personality, in-demand public speaker and best-selling author of Six Weeks to Sleeveless and Sexy, The 5-Step Plan to Sleek, Strong and Sculpted Arms.  Get her biweekly LEANzine chock full of tips to get you slim and sexy fast at http://www.jjvirgin.com.

JJ: This is a fun one!  An old friend from High School found me on Facebook and became a VIP client.  She totally got into the meal plans and started creating these amazing meals based on my magic plate…I was literally drooling when she sent them to me! So I coerced her to share them so I can post them on my blog and you all can try them too. Plus she is launching her own blog and setting up a business around this. How cool is that how her healthy transformation has changed her life!  And now we all get to score because of it!

You can find Nancy on Facebook at

http://www.facebook.com/pages/Back-to-the-Kitchen-Healthy-Living-with-Real-Food/119931434710552?ref=ts

Radio Personality, Nancy Newcomer,
Founder of “Back to the Kitchen: Healthy Living with Real Food”

Prep and Cook Time: 20 minutes.
Makes 6 servings

Quinoa Summer Salad (gluten & dairy free)