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Busy! That’s what I am these days. With my packed schedule, I hardly have the time or energy to focus on a flawless diet and exercise routine.

The common perception about successful people in the entertainment industry is that we live a life of leisure, have personal trainers on speed dial, and all the free time in the world to diet and exercise. Now I can’t speak for everyone else, but my daily routine is more like that of a stay–at -home mom. I’m constantly on the go; juggling to keep all the balls in the air, hoping that I won’t be late for any appointments.  Sound familiar? Granted, I don’t have children…per se.  But I have many projects that I consider my “babies” which require my focused attention.  On top of that, I’m a writer, producer and actress with three movies to promote this year, a children’s book due out in the fall, and a movie set to begin filming this summer. Whew! It’s hard to catch a breath. That’s why I love SENSA®!  I can truly say, “It changed my life, not my lifestyle”.  All I do is sprinkle it on my food and lose weight effortlessly. I don’t have to constantly worry about every little thing I eat.

Here’s the thing: When you start seeing amazing changes and feeling better about yourself, you’re encouraged to keep going. You feel motivated and empowered to take control of your life.

SENSA® is my stepping-stone to a healthier & more fulfilling life. I feel amazing. I look amazing. And you can too!

To get try SENSA for yourself , just go to http://sensa.com and get the free 30 day trial today!

Octavia Spencer

Hey my SENSAtional Peeps!

It’s been a while since my last blog but I think this topic deserves some special attention.  I’ve personally been on a weight-loss journey, starting the beginning of this year.  I had an idea of what my starting weight was, but I made a personal decision to not weigh myself for at least 90 days.  Yep…a whole 90 days!  Not weighing in helped me focus on my real goal…being healthy and making healthy changes, and not the number on the scale.  Instead of weighing in, I just went by how I looked in my clothes and how I felt overall.  I didn’t actually weigh in until the beginning of May and was surprised to find I lost 17 pounds!  I now weigh-in weekly, but I have to remind myself each time that it’s normal for weight to fluctuate.  A 1, 3, or even 5 pound gain may seem alarming for those really trying to lose, but take a deep breath…it’s perfectly normal!

Remember, one pound = 3600 calories.  I highly doubt you’re eating that much to in a day or two to actually gain 5 pounds.  According to  Anita Petruzzelli, M.D on Shape.com, “Eating, drinking, urinating, having a bowel movement, and exercise can all impact your body’s water composition and therefore weight.  For example, high-carb and high-salt foods can cause water retention and a boost in poundage, while exercise can lead to temporary water and weight loss.”  Water weight does impact the scale, but exercising and eating food that’s low in salt, refined carbs, and simple sugars can help normalize your weight after a few days.  Now, if you make those changes and the scale doesn’t move back down or continues to go up, it’s time for you to reevaluate and adjust your lifestyle.  Although SENSA does help you take in fewer calories overall, it is not a cure-all, magic potion.  You have to take responsibility for yourself and make healthy changes if you want real results.  I for one love how I feel and how I look.  I love all the compliments and I love fitting into the clothes I’ve been wanting to wear for years now.  I understand that this journey is about more than that magic number.  It’s about finding my way back to healthy.  Once you change your focus, your mind shifts from the scale and you’ll find that you’re more likely to stick to this longer and actually meet your goal this time.  For those who just have to know what’s on that scale, here are a few tips for weighing in”

• DO-Weigh in weekly, in the morning, after you use the bathroom in the nude
• DON’T- Weigh in daily or you will drive yourself crazy and risk derailing everything you’ve been working so hard for.
• DO- Weigh in on the same day, using the same scale
• DON’T- Use the scale at the gym or any other random scale, every scale is calibrated differently. It can be a 5 pound difference…
• DO- Record your weight and adjust your lifestyle accordingly.  If you notice a plateau or upward movement in the scale, it’s time to reevaluate and adjust your current plan.
• DON’T- Compare yourself to other people.  You are unique and special, your body is unlike anyone else’s out there.  Don’t devalue yourself and your progress by comparing yourself to someone else, even if they are on the same plan, started at the same time, and have made the same changes.
• DO- Take your measurements as well.  Inches lost = fat loss, and that’s what will change how you look in your clothes.

And don’t forget about your non-scale victories!  Stick with it!  Good luck!

(h/t Newbirth35, Flickr)

After seven years of steadily declining cholesterol levels, the downward trend came to a stall in 2008 (the same year the Great Recession hit), says a new study from health laboratory giant Quest Diagnostics.

Despite changes in diet and use of cholesterol-lowering medications, heart disease remains the #1 killer in the U.S.

Researchers analyzed a whopping 247 million LDL (the ‘bad cholesterol’) test results from 105 million adults between 2001 and 2011. Overall, the levels declined 13%, but held steady after 2008.

Researchers wonder if the standstill could be linked to stress from the recession.

“It’s a red flag that something dramatic happened,” says lead researcher Dr. Harvey Kaufman.

But president of the American Heart Association Dr. Donna Arnett notes that this study isn’t representative of the entire population. She suggests healthier people may have skipped cholesterol tests during tough times.

More research is needed because government studies haven’t reported the same trend.

(h/t nycstreets, Flickr)

Common wisdom tells us to first change our eating habits before we start exercising. But a new study suggests making both changes at the same time may lead to the best results.

Researchers at Stanford asked which order of lifestyle changes would be the most effective in getting people to keep healthy habits:

1. Changing diet first and then adding exercise after a few months?
2. Starting with exercise first and then focusing on diet changes?
3. Or … making both changes at the same time?

They gathered 200 adults age 45+ who had poor eating habits and didn’t exercise. Then they split them into the three groups mentioned above, with all participants getting health coaching over the phone for one year. There was also a fourth group that didn’t receive health coaching, but instead were given stress management techniques.

At the end of the study, only the group that changed their diet and exercise habits at the same time achieved the health guidelines set by the researchers.

The group that focused on exercise first also did well. They met their physical requirements, the daily fruit and vegetable servings, and saturated fat goals better than the control group.

The group that focused on diet first – however – did not fare so well. They struggled to meet their exercise requirements.

Abby King, PhD, the lead author of the study, says, “In the U.S. the way people think about optimal health is diet first and then physical activity as an afterthought. This study suggests that may be problematic in that people never get engaged enough with exercise in order to keep up with it.”

The takeaway: Changing diet and exercise habits at the same time doesn’t burn people out, and it may even help them reach their health goals more effectively.

“By starting both at the same time you’re making the commitment to make both a priority in your life. I think it’s a way of splitting your motivation across these two health behaviors instead of putting all your efforts into one, which may lead to not having enough motivation to get to the second one.”

Ingredients
2cups cooked whole-wheat penne
½ eggplant cubed
1 zucchini cubed
1 onion cubed
½ bell pepper cubed
3 whole tomatoes cubed
3 cloves of garlic minced
½ bag of fresh spinach chopped
2T olive oil
Juice of half a lemon
2 T capers chopped
2T chopped fresh basil
2T chopped fresh parsley
Salt and pepper

Directions
On a lined baking sheet place the eggplant, zucchini, onion, bell pepper, tomatoes, garlic, salt and pepper, and olive oil. Toss everything to coat evenly with oil and seasonings, roast in a 400 oven 20-25 minutes take out of oven and spread chopped spinach over the veggies to cook lightly. In a large bowl mix pasta and veggies with the chopped herbs, capers, lemon juice, and salt pepper. Serve warm or cooled
Makes 3 servings

Nutritional Information (Single Serving)
Calories: 300 | Fat: 11g | Carbs: 44g | Fiber: 6g | Sugar: 8g

Ingredients
½ pound lean steak
1 carrot grated
8 cucumber slices
½ red bell pepper thinly sliced
2 green onions thinly sliced
2 T rice vinegar
1 T soy sauce
1 T honey
½ lime juiced
Pinch of ginger if you like
4 bib lettuce leaves washed and dried
2T fresh cilantro leaves torn
2T fresh basil leaves torn

Directions
Sprinkle steak with salt and pepper grill until cooked to your liking. Let steak rest for 10 minutes while you prepare the rest of the meal. Mix soy sauce, honey, rice vinegar, lime juice, herbs, and ginger in a bowl. Add the green onion, carrot, and bell pepper toss to coat with dressing. Take a lettuce leaf top ¼ of the vegetable mixture 2 cucumber slices, and 2 thin slices of steak. Drizzle with remaining dressing, this should make 4 lettuce wraps.
Makes 4 servings

Nutritional Information (Single Serving)
Calories: 145 | Fat: 6g | Carbs: 8g | Fiber: 2.5g | Sugar: 1.5g | Protein: 13g

Octavia Spencer couldn’t wait to share the good news on The View. Over the past 5 months she’s lost 20lbs with the SENSA Weight Loss System.

“I discovered this wonderful weight loss system that fits my life!” Octavia announced. She went on to explain “I’m eating less, but I eat the same things.” It certainly showed!

The talented actress showed off her new slim body in a fitted red dress and revealed her excitement about walking the red carpet at the Oscars this year.

Sherri Shepherd and her cohosts listened with great interest as Octavia explained how SENSA worked to help her with portion control: “Literally it fits my life because you sprinkle, and you lose weight… I love that it empowers you. It’s as simple as a salt shaker.”

Seems too good to be true, right? Well a lot of research has been poured into SENSA and it’s been tested (with impressive results). Find out more about how this weight-loss product works and receive an exclusive offer to TRY SENSA FREE* for 30 days backed by a satisfaction guarantee.

SENSA® advocates a healthy lifestyle with regular exercise and portion control.
Studies show average weight loss of 30.5 lbs in 6 months.
*30-day trial period with satisfaction guarantee. Shipping and handling fees apply.

Does my title seem harsh to you? I had to reach a point in my life where I had to come to terms with telling myself you are what you eat. I would love to blame it on my family and say, if they had not made me eat everything on my plate, even when I was full, I would not have continued this pattern throughout my life and gained weight. But the truth is even though my mother, who was a fabulous cook, and loved to cook southern style meals, she made sure they were balanced with protein, vegetables, salads and delicious desserts.

What have I done to take what I learned in terms of eating everything on my plate to another level? For starters I piled more food on my plate than I needed. If anyone had any food left on their plate I had to eat it and not waste it. Also, I made sure I tasted all the food while it was cooking to make certain it was just right for my family to eat. I made sure there was extra serving of desert for me to eat later. When evening came I sat down and pulled up some of my favorite finger foods and grazed until bedtime. Now may I add one more time, you are what you eat!

If you can identify with anything that I have described with my pre- SENSA eating habits please keep reading. Know that there is hope for those that “just cannot stop eating!”

Let’s look at 5 practical ways to break these vicious uncontrollable eating expeditions.

• Take ownership of your eating habits.  First acknowledge what you eat, how often you eat and how much you eat. Deal with the discomfort of facing how you have slipped into patterns that are out of control. Write them all down on paper and continue to add to them as you spot new areas.
• Stop blame-shifting.  No matter what your past has been and how you feel you have developed unproductive eating habits, blaming others is not the answer to your freedom from the bondage of overeating. Write down all your excuses that you use to blame others or circumstances for what and why you eat like you do.
• Get ready to make some positive changes.  Start with SENSA and understand what a great tool it provides for you to have weight-loss success. SENSA curbs your appetite, diminishes your cravings and teaches you portion control. The struggles you are facing can be accomplished by shaking SENSA on everything you eat except liquids. Eat slowly, and pay attention, as soon as you START to feel full you should STOP eating. Also if you are already on another weight-loss program or diet at the time that you start SENSA, you should continue on that program and use SENSA in addition to it. SENSA should not be used as a substitute for an existing diet plan you are on. SENSA promotes healthy weight loss through portion control.
• Record your progress.  Start by logging your starting weight and your measurements. Weight and measure yourself once a week and log your progress. Take a picture pre-SENSA and one each month to visually see the changes your body is making. Log the positive changes in your eating habits and do not deviate from them. If you slip back into your old habits record it and what was going on at the time you fell off the wagon.  You can use the food log on mySENSA.com to help you keep track of your meals.
• Get accountability.  There is no doubt that having someone cheering you on, believing in what you are doing for you, gives you great strength, the motivation and courage to keep on keeping on. Find a friend, neighbor or family member to keep you on track. If you are like many with whom I have communicated, then you would say I have no one to do that for me. I have the solution for you, join the SENSA Community. There you will find all the help and support you need.

Now when I hear the title, You Are What You Eat, I find peace of mind and pleasure as I reflect on the results that I have obtained by using SENSA. I have lost 45 pounds and have gone from a size 14 to a 4 in 7 months. My partnership with SENSA has given back to me my true sense of self. It has changed the way I view food and has given me the desire to eat nutritious food. The portion control I learned during my journey has given me the power to overcome the bondage of overeating. 

Americans Eat How Much Fast Food?

American adults get 11.3% of their daily calories from fast food, according to the CDC’s National Center for Health Statistics.

The good news is this number is down from 12.8% in 2006.

Here’s a breakdown of their complete findings:

• Younger adults eat more fast food than seniors.
• Among younger groups, non-Hispanic black adults eat the most fast food.
• Differences in income levels don’t seem to affect how much fast food is consumed.
• Obese adults in each age group ate more of their calories from fast food than their normal weight peers.

A common argument is that fast food is a cheap alternative to more healthy foods. But according to this New York Times graphic, nutritious foods really can be practical on a budget.  How often do you eat fast food?

Wow, can you believe it’s already Easter?  Time sure does fly!  Many cultures and religions celebrate Easter. The fable of a special hare bringing Easter eggs dates to 1682 AD. However, the origin of the centuries old custom of coloring eggs during this revered season is not known. The day after Easter…What to do with all of those left over hard boiled eggs?

First things first…What types of eggs to select, what’s the best way to boil them and how do you peel the shells off.  Seems like easy questions, but you’d be surprised. To prevent cracking, place a tsp. salt in boiling water and pierce the large end of eggs with a needle before boiling.  Cover eggs with water about one inch over tops. Bring water to boil with medium heat. When water begins to boil, turn burner off and let them sit for 15-20 minutes. When ready to peel, drain water and place eggs in ice cold water. FYI: Over boiled eggs turn out rubbery. Fresh eggs peel better than older ones.

What are the health benefits of eating eggs?  We went through a period when eggs were deemed food enemy #1 in the U.S., but nothing can be further from the truth.  Eggs contain many nutrients such as protein, omega-3 fats and vitamin B-12. In addition, one egg contains 2 grams of saturated fat, 210 mg of cholesterol and only about 75 calories. That’s the good news. So what’s a person to do when making all those tasty snacks with real mayo and other condiments loaded with calories?  Use less real mayo, increase spices, add more mustard, substitute reduced fat mayo.  You can also substitute Greek yogurt for your mayo to increase your protein and decrease your fat intake.  Also blend in less of your egg salad and mix in more veggies. Omitting some of the hard boiled egg yokes is another option.

Now for something  tasty. This recipe is a healthier version of a classic party dish.

Uncle Richard’s Deviled Eggs.

Ingredients:

• 6 peeled hard boiled eggs
• ¼ cup of your favorite low-fat mayo
• 1 tbs. sweet pickle juice
• 3 tbs. creamed horseradish
• ½ tsp. onion powder
• 1 tbs. yellow mustard.

Preparation: Cut each egg in half and place yokes in a mixing bowl. Smash with fork. Mix in mayo, mustard and other condiments until a smooth consistency. Fill each egg white half with mixture. Sprinkle paprika on top. Serve chilled as an appetizer or snack.
Here’s another classic recipe I tweaked for a low-cal Egg Salad Sandwich Spread

Ingredients:

• 6 eggs
• 4-5 tbs. Greek yogurt
• 1 tbs. brown mustard,
• salt to taste
• ¼ tsp. white pepper
• ¼ cup grated Parmesan cheese

Preparation: Smash eggs with fork in mixing bowl. Blend in yogurt and spicy mustard. Then stir in condiments. Chill. Serve on whole wheat bread with lettuce and tomato. Or cut tomato tops off and scoop out centers. Fill with egg salad spread and serve as a salad.

Egg White Sandwich.

Ingredients:

• 3 hard boiled egg whites
• 1 tsp. light mayo
• 1 celery stalk
• 2 slices whole grain bread
• sliced tomato

Preparation: Mix chopped celery stalk with mashed hard boiled egg whites. Add light mayo. Spread on bread and top with a tomato

I hope you all have an amazing Easter!  Next time, healthy bunny stews. Kidding.

In Good Health,

Lisa DeFazio, MS,RD

Media Nutrition Expert, Dietitian & Host