We’ve had a lot of questions this week about Dr. Oz’s show on carbohydrate addiction.

Yes, it is true, there is a lot of sugar and starch in the US diet, and yes, the more you get, the more you crave. The plain fact is that it triggers a certain cycle in the body which makes the body produce insulin, and so when it comes time for the next meal, it leaves you craving that little bit more, and more, of carbs, until you start developing what is called insulin resistance.

Some diets have tried to look at the so called glycemic index, but the plain fact is that anything that comes out of a can, bottle, or package is innundated with sugar, and worse still, high fructose corn syrup.

What is corn mainly used for in the US? FATTENING beef cattle and poultry. So what do you think it is going to do to YOUR body?

And as Dr Oz says, it is all over, ketchup, mayonaisse, you name it. So you don’t even have to eat a piece of cake to be consuming a fair amount of sugar with every meal.

Speaking of cake, that brings us to our next topic-have you READ you food labels lately? If you look at a box of Pillsbury cake mix, SUGAR is the FIRST ingredient–NOT flour! And if you look at the serving size, it is 1/13 to 1/16 of the BOX! Put more plainly, you would need to make a 9 x 13 sheet cake, and cut it into thumb width portions to consume that little, with a whopping 40 grams of carbs in each of those slices (if you do Atkins plan level 1, you are only allowed 20 grams of carbs in the whole DAY).

So clearly, things are out of control with the way we eat. As proof, the US obesity percentage is 34%-compared to Italy, which has only 9%. And yet the Italians are famous for the delicious food, including pasta and pizza.
What is the difference? you might ask. Well, I would guess they all cook fresh, eat a lot more fresh frutis and veggies, and exercise portion control.

But it is a clear signal that things are out of control in the land of plenty. If oyu want to lose a fast 5 to 20 pounds, try cutting your carbs. It may not be a sustainable lifestyle long term but it can get the weight off quickly to encourage you to continue looking at your eating lifestyle and making smarter choices, to help you slim down.

Helpful Books for Carbohydrate Addicts

Ingredients:
1 can cream of mushroom soup, undiluted
1 cup milk
1 can (12 oz) tuna, drained and flaked
1 cup shredded cheddar cheese
1 small onion, chopped
6 flour tortillas (6î)
1/2 cup tomatoes, chopped
2 1/2 cups cooked broccoli florets

Instructions:
Preheat oven to 350∞F.

Grease 12 x 8 baking dish.

In small frying pan, saute chopped onion until golden brown. Divide and set aside. In the meantime, combine milk with soup and set aside. In a separate bowl, add tuna, broccoli florets, 1/2 cup cheddar, half of the onions and 1 cup of soup mixture and thoroughly mix.

Top the 6 tortillas with the tuna mixture, roll up and place seam side down into the baking dish. Cover with the remaining soup/milk mixture, top with chopped tomatoes and cover with foil. Bake in preheated oven at 350ºF for 35 minutes. Uncover, top with remaining onions and cheese and put back into the oven for another 5 minutes or until cheese is melted.

Ingredients:
4 thin slices whole grain or nut bread (use a small loaf, otherwise cut slices in half)
4 – 8 thin slices feta cheese
Handful of arugula
1 tomato, sliced
Dash of olive oil
Freshly ground pepper to taste

Instructions:
Toast the bread slices until lightly golden. Place one layer of feta cheese slices on each piece of bread, top it with arugula and a slice of tomato. Then drizzle with extra virgin olive oil, sprinkle with a bit of freshly ground pepper and eat!

The combination of flavors is fantastic!  These toasties make delicious appetizers.

What do you eat more of raw foods or processed foods?  If you have a hectic schedule, fast foods may fit into your plan but they are not the healthiest for your body.  Find out the benefits of eating raw foods and how to fit them into your lifestyle.

What is it about raw foods that have people gravitating towards them?  Raw foods were meant to be digested by your body.  Processed foods came along as a way of preserving meats and other perishables.  The refrigerator used to be called an ice box because it really was a box of ice that kept fresh meats and other foods cold until ready to eat.  Salting and sugaring came into use as preservatives in lieu of using the ice box.

Raw foods are edible in their natural state.  A little washing gets the dirt off but otherwise they can be eaten fresh out of the garden.  Think of tomatoes, strawberries, green beans, cantaloupe and other foods.  When eaten fresh, all of the nutrients inside are transferred to your body where they can be used.

Food that contains no preservatives or processes that alter their natural state are easier to digest in the body.  Raw foods from plant sources contain their own enzymes to aid in digestion.  The reason is that plants are living things.  Less effort is needed by the body to produce enzymes to break down these foods.

That is not the case with processed foods or processed fruits and vegetables.  The pasteurization process removes any harmful bacteria, which is good.  The heating process, however, removes major nutrients that are the reason for eating fruits and vegetables in the first place.  Added preservatives need enzymes manufactured by the body to break them down for nutrient use.

Raw foods contain natural sugars which can feed the sweet cravings we have developed over time spent eating processed foods.  It takes longer for raw foods to digest, meaning you are not hungry as often and your blood sugar remains stable throughout the day.  Want to give your kids fruit juice?  Juice the fruit yourself for a natural sugary taste that provides a bundle of good vitamins and minerals.  Your kids will love the natural taste of raw foods when they are started on that type of diet from a young age.

There are foods like potatoes, cabbage and sweet potatoes that are cooked before eaten.  Cooking these raw foods at home supplies more nutrients than the canning process.  You can make sure that they are not overcooked and therefore lacking much nutritional value.

It’s not realistic to think that you will eat raw foods all the time.  Meat can’t be eaten raw and most people arenít willing to give it up.  But, there is a solution.  Eat your meat, but eat it in limited quantities while filling up on raw foods like fruits, vegetables and nuts.

(makes 2 big servings)

Ingredients:
1 cup of instant oats
1 tsp cinnamon
1 tsp ground cardamom
2 cups milk
2 tbsp butter
Salt
Honey to taste
Handful of unsalted cashews

Method:
Add all ingredients to a medium saucepan and bring to a boil.

Simmer for about 2 – 3 minutes until hot.

Serve immediately and enjoy this super-healthy and delicious spicy oatmeal

Ingredients for about 1 cup of pesto:
2 cups cilantro leaves
1 tbsp fresh lemon juice
1/2 cup olive oil (preferably extra virgin)
2 tsp salt
1 tsp freshly ground black pepper
3 garlic cloves, minced

How To:
Place the cilantro leaves and the minced garlic in the bowl of a food processor and with the motor running carefully and slowly add the lemon juice and olive oil until you get a smooth paste.

Put the pesto into a serving bowl and add the salt and pepper. Cover and chill until needed.

The pesto will keep in the fridge for up to 2 days.

The cilantro pesto is delicious when added to whole wheat spaghetti and sprinkled with Parmesan cheese. It can also be used as a dip and served with Black Bean nachos.

Tomato & Herb Omelet (Serves 1)

2 ripe tomatoes, skinned (if you don’t like the skin) and chopped
1 tablespoon of olive oil
1 tablespoon of fresh or dried basil
Salt and pepper to taste
2 eggs, beaten

How to:
In a small saucepan melt the olive oil and fry the tomatoes for 2 to 3 minutes, remove the pan from the heat and mix in the basil. Season well!

Return the saucepan to the fire and wait for it to heat up again, stir the tomatos as not to let it burn, when it starts to foam drop the eggs in, move the saucepan a bit when eggs star to sit. Start to lift the cooked edges of the omelet and once the bottom of the omelet has browned, fold in half.

** you could also mix all of it together when the eggs starts to harden and make scramble eggs!

Serve immediately with a tossed green salad.

So, how can you prevent your acne from popping out, and prevent yourself from popping them?

You should try to eat foods that are wholesome and filled with natural ingredients. Processed foods contain many chemical preservatives that are hard for the human body to digest. It can cause problems when we eat too much. Eating vegetables and whole grains provides useful vitamins and fiber that aid in digestion and other bodily functions.

The glycemic index is the system that rates carbohydrates based on how they raise blood sugar. Foods with a high glycemic index spike the blood sugar, which gives us a rush of adrenalin but also a quick let down after about thirty minutes or so. On the other hand, carbohydrates with a low glycemic index keep the blood sugar steady as it is supposed to be.

You want the second type of carbohydrates in your diet. Fiber helps remove fat from the foods you eat and with fewer impurities and more vitamins and minerals in your system your skin will look and feel much healthier.

Changing your diet is an important step in preventing future acne outbreaks. Replace the processed foods with more natural choices for overall health and you will see and feel the difference!

Two Color Potato Wedges

Low Fat

Ingredients:
2 white potatoes cut into wedges

2 sweet potatoes cut into wedges

1 Tbsp olive oil

1/4 tsp. pepper

1 Tbsp Parmesan cheese

2 cloves of garlic, minced

Instructions:

Place the potato wedges into a large resealable plastic bag.  Add the oil, pepper and cheese.  Seal and shake to coat the potato wedges completely.  Heat the oven temperature up to 425 degrees.  Spray an edged cookie sheet with a non stick cooking spray.

Place the potato wedges in a single layer on the sheet.  Sprinkle the garlic over the wedges.  Bake 25 minutes.  Turn the potatoes and continue baking 15 minutes more or until a nice golden brown.

Nutritional Information: (Approximate Values based on 6 wedges)

169 calories; 4 g fat; 1 g saturated fat; 1 mg cholesterol; 182 mg sodium; 31 g carbohydrates; 3 g fiber; 4 g protein

* Chewy fruit snacks – Kids who insist on eating nothing but junk food are often happy to eat pre-packaged fruit snacks. Little do they know that they’re actually good for them! Choose a brand with no added sugar and plenty of vitamin C.

* Fruit and cheese kebabs – Here’s another idea that’s nice to look at and fun to eat. Spear pineapple chunks, grapes and cubes of cheese onto a toothpick or popsicle stick and serve by itself, or with some yogurt as a dip.

* Ants on a log – If your child is stubborn about eating healthy food, try this fun snack with visual appeal. Cut up some celery sticks, fill them with peanut butter, and top with raisins.

* Baby carrots – When it comes to vegetables, carrots are one of the most popular among the younger set. Keep some baby carrots on hand, and chances are they’ll be gone before you know it, especially you have some low fat homemade dips nearby.

* Mini bagel pizzas – If your child is really hungry, a more filling snack might be in order. You can make bite-sized pizzas by topping mini bagels with a dollop of pizza sauce and a pinch of mozzarella cheese. Add some finely chopped sweet peppers for extra nutrition, and heat in the microwave or toaster oven until the cheese is melted.

You can also make individual pizzas for the whole family with whatever toppings they like using bagels, English muffin halves, or whole, unsplit pitas. Go for whole wheat bread wherever possible.

A sandwich-with the kinds of fillings and breads available now, from pitta to panini, it is easy to take along an extra sandwich, or have one all ready and waiting for them when they get home.

Kids often crave sweets or greasy chips at snack time, but there are healthier options that taste great too. Fresh fruits and vegetables, nuts and yogurt are good for your children, and if they are willing to give them a chance, they’ll find that they taste great too.

So on your next trip to the grocery store, leave the cookies and store-bought convenience snack packs on the shelf, and stock up on these healthy alternatives. Most of these snack suggestions are good at home, or can be eaten on the go. Best of all, if you pack them in advance, it can help your kids avoid the temptation of bad foods and teach them to make better choices so they can snack smarter.