Happy New Year and Here's to a New YOU!!

25% Off Prograde Metabolism This Week! Just in time to make January easier than ever we've put our turbocharged formula on sale BIG TIME!

Click here to save 25% on powerful Prograde Metabolism

You might think understanding blood sugar levels is just for diabetics.

Not true. Not true at all.

Understanding your blood sugar levels will go a long way in keeping the belly fat off for good.

>>> Read today's powerful article to understand why

You'll also discover how an everyday ingredient goes a long way in keeping your blood sugar levels in check.

>>>> Weird Connection Between Red Blood Cells and Belly Fat

Yours in health,

Rialto Wellness

PS - Remember...

25% Off Prograde Metabolism This Week! Just in time to make January easier than ever we've put our turbocharged formula on sale BIG TIME!

Click here to save 25% on powerful Prograde Metabolism

10 Nutrition Myths That Won't Die!

Old myths die hard. And when it comes to diet and health, the misconceptions are endless. Some myths have been around for decades ("vitamin C prevents colds"), while others are relatively new ("drink green tea to ward off cancer"). And, with all that conflicting research out there, it's hard to know what to believe and what not to believe.

Granted, it's not that these beliefs are dead wrong. More often, they're promising theories that are backed by too little evidence. Or they're outdated ideas that have crumpled under the weight of recent research. Today we'll look at the first 5 assumptions that people rarely question.

1. Soy foods prevent breast cancer - Most women will do whatever they can to reduce the risk of breast cancer. Maybe that's why they're so willing to believe that the plant estrogens (phytoestrogens) in soy can keep the disease at bay. Yet so far, the evidence is weak.

Researchers in the Netherlands recently reviewed 13 studies -- largely from China and Japan -- that looked at soy and the risk of breast cancer (Breast Cancer Res. Treat. 77: 171, 2003). "Overall, results do not show protective effects, with the exception maybe for women who consume phytoestrogens at adolescence or at very high doses," concludes Petra Peeters of the University Medical Center in Utrecht.

The bottom line: It's still too early to say whether soy -- or other phytoestrogens -- might protect the breast.

What about prostate cancer and hot flashes? Soy's impact on the risk of prostate cancer is still muddy, in part because most Americans eat too little soy for studies to detect any lower risk. However, researchers have tested soy's impact on PSA (prostate-specific antigen) levels, with mixed results.

In a recent study, soy grits (about 2 ounces a day) lowered PSA by 13% in eight men with prostate cancer (Urology 64: 510, 2004). In studies on healthy men, though, PSA didn't budge (Cancer Epidemiol. Biomarkers Prev. 13: 644, 2004). And experts are now questioning whether small changes in PSA levels matter.

As for hot flashes, so far, well-designed studies have found that soy (or plant estrogens from supplements like red clover) has little impact on hot flashes and other symptoms of menopause. Researchers at the University of Minnesota recently examined 20 trials on menopause and soy foods, beverages, powders, or extracts. Nearly all came up empty (Obstet. Gynecol. 104: 824, 2004).

"The available evidence suggests that phytoestrogens available as soy foods, soy extracts, and red clover extracts do not improve hot flushes or other menopausal symptoms," conclude Minnesota's Erin Krebs and colleagues.

The bottom line: Soy foods do seem to lower cholesterol, so they may help protect your heart. But whether they do more is a question mark.

2. Olive is the healthiest oil

Fish oil is probably the healthiest, but you can't pour it on your salad or cook with it. Olive is certainly one of the good oils. Whether it's the best is unclear.

"Canola is probably better than olive oil because it's lower in saturated fat," says Alice Lichtenstein of the U.S. Department of Agriculture Jean Mayer Human Nutrition Research Center on Aging at Tufts University in Boston. "What's more, canola has more polyunsaturated fat than olive oil, "and polys lower LDL ['bad' cholesterol] more than monos."

So why not stick with soy and canola? Both have more of a polyunsaturated fat called alpha-linolenic acid (ALA) than olive. ALA is an omega-3 fat that may help lower the risk of heart disease. But if preliminary studies hold up, ALA may also raise (slightly) the risk of prostate cancer. Right now that's a big if.

And there are other ways to cut back on ALA. "Red meat and dairy fat are also sources of ALA, and they have been more consistently related to higher prostate cancer risk," says Ed Giovannucci of the Harvard School of Public Health.

Our advice: at home, switch off between canola and olive.

4. If your blood sugar, triglycerides, cholesterol, and blood pressure aren't high, you don't have to worry.

Even before you hit "high," you hit trouble. Your risk of a heart attack, stroke, or diabetes doesn't jump from low to high when your number crosses a sharp cutoff. It's gradual. That's why experts keep ratcheting down what's "normal." For example:

Blood sugar. In April 2004, the National Institute of Diabetes & Digestive & Kidney Diseases (NIDDK) announced that 40% of U.S. adults have "pre-diabetes," which means their fasting blood sugar is between 100 and 125. (Over 125 is diabetes.) Using the old cutoff (110), only 20% of adults had pre-diabetes.

Blood pressure. In May 2003, the National Heart, Lung, and Blood Institute (NHLBI) declared that an estimated 22 million Americans have pre-hypertension -- that is, blood pressure over 120 (systolic) or over 80 (diastolic). (Another 25% have hypertension, or high blood pressure, which starts at 140 over 90.)

Triglycerides. Triglycerides under 200 used to be "normal." Now normal ends at 150, and "borderline high" ranges from 150 to 200, says the NHLBl.

HDL ("good") cholesterol. The lower your HDL, the higher your risk of heart disease. "Low" used to be 35 or below. Now it's 40 or below (for men) and 50 or below (for women).

LDL ("bad") cholesterol. A "borderline high" LDL is 130 to 160. But 129 isn't ideal. So NHLBI now makes it clear that only LDLs under 100 are "optimal." An LDL between 100 and 129 is "above optimal."

Why do the numbers keep shifting? Studies show that people in that gray area between "low" and "high" are at risk. Take blood sugar. Many people with pre-diabetes go on to develop type 2 diabetes within 10 years. But not if they do something about it.

"Research has clearly shown that losing 5% to 7% of body weight through diet and increased physical activity can prevent or delay pre-diabetes from progressing to type 2 diabetes," explains NIDDK director Allen Spiegel. "The emphasis has shifted from treatment to prevention," says Tufts's Alice Lichtenstein. And most people can prevent illness with diet, exercise, or other lifestyle changes.

5. People gain a lot of weight over the holidays.

Office parties, neighborhood gatherings, family celebrations -- from Thanksgiving to New Year's Day, most Americans are surrounded by luscious, tempting, irresistible food. So the conventional wisdom -- that most of us start the new year about 5 pounds heavier -- seems reasonable. Reasonable but not necessarily true.

In 2000, researchers tracked 200 people from late September to early March, and, in some cases, into June (New Eng. J. Med. 342: 861, 2000). On average, they gained only about a pound during the holidays. But that doesn't mean you can live it up from turkey to eggnog:

• You might not lose what you gained. In the study, most people lost little weight after the holidays, whether they tried to or not. And 1 pound is half of what the average person gains in a year. Those 2 pounds may not seem like much, but after 10 years, they could easily move you from trim to chubby.


• You may not be average. Among the overweight or obese participants in the study, 14% gained more than 5 pounds. What's more, the participants may not be typical.

"The study followed employees of the National Institutes of Health, an upscale, professional, health-conscious bunch if ever there was one," notes Susan Roberts of the Human Nutrition Research Center on Aging at Tufts University.

"Weight gain is a likely consequence of overindulgence," she cautions. "It's always easier to overeat than to lose weight, because our bodies don't seem to count a few thousand extra calories, but start screaming hunger if we cut a few thousand."

• Source: Nutrition Action Health Letter (remaining myths to come in a day or two...)

Eat Right Fitness Flash!!

Use your UFOs! - Do you have a UFO (underutilized food object) in your fridge? Trying to figure out whether to toss it or make some strange concoction that might turn out very wrong? Why not try the recipe search tool at CookThink.com? Type in the food or spice and the tool will create a list of recipes that include that item. Whip it up without worry because all of the site's recipes have been kitchen-tested.

Cuisine cure - Many of you are battling the cold and flu bug that are going around, or you may be just getting over an illness. You may not feel ike chowing down when you're sick, but your body needs food to get well, research from USF in Tampa shows. Cutting food intake by 30 percent made the immune systems of mice less effective at battling germs, the study showed. If the only thing you can handle is soup, spoon it up!

Go green! Sipping green tea may help you bounce back after a tough workout. Taking in the equivalent of three cups a day reduced cell damage from resistance exercise, a study in the journal of Nutrition reports. Brew a fresh mug to get the most antioxidants.

Weight worries :( - Feeling fat could be as bad for you as actually being overweight, note researchers from Columbia University in NYC. Stressing about your size may increase levels of brain chemicals linked to diabetes and high blood pressure - the same conditions obese people are more likely to face. To be healthy, focus on eating right rather than making weight loss the sole goal.

Get Dressed Up!

Salad bars have sprouted up everywhere these days - from urban street corners to posh, "green" restaurants that also serve wine and cheese. Growing demand for healthy, unprocessed food has spurred a huge growth in supermarket sales of salads, as well - especially pre-bagged leafy greens and accompaniments.

The popular ingredients of salads - from tomatoes, red peppers and shredded carrots to arugula and watercress - are loaded with vitamins and minerals. They provide fiber that keeps our systems functioning. And they are rich in antioxidants, particularly carotenoids.

So, what could possibly be wrong with this development? For one thing, many salad savorers think they are doing themselves a favor by opting for dressings with low or not fat, or no dressing at all. The truth is that you need some fat to extract the nutrients from salads, especially those carotenoid antioxidants. At the other extreme are those who take their salads with prepared or commercial dressing. But most of those dressings, even in health food stores, are made with inferior and even unhealthy fats.

The secret to good salad dressing is a good oil. Extra virgin olive oil (EVOO) is, literally, the gold standard. Nut oils - walnut oil, hazelnut oil - are delicious too, with a more delicate flavor. Commercial dressings almost invariably rely on cheap soy oil, which - aside from its tastelessness - oversupplies mega-6 fats to bodies and brains that need omega-3 fats instead. So, turn over a new leaf and start preparing your own salad dressings!

Here is one that takes about two minutes to prepare and you could add tons of extra(curry paste, blue cheese, using sesame oil instead)...

Basic Vinaigrette

Ingredients: 1/2 cup EVOO, 3 Tbsp. quality balsamic vinegar, sherry vinegar or fresh lemon juice, 1/2 tsp. powdered mustard, 1 tsp. sugar or sugar substitute and salt and pepper to taste.

Directions: Put dry ingredients in small bowl or jar. Add a few drops of oil and mix to a paste, then stir in the rest of the oil. Add vinegar or lemon juice. Stir well to mix and then shake. Refrigerate after using.

Eat Right Flash!

These nutrition and fitness flashes from Self magazine are meant to keep you reaching for your goals while giving you a boost about all the things you are doing right!

1) Number crunching - There is more to weight loss than calculating your calories, recent studies show. Women who added apples or pears to their daily nutrition lost more pounds than those who added oat cookies, even though all three are about 200 calories, a study in the journal Appetite shows. Fruit has fewer calories per bite, so women munched on larger servings. This may have helped them eat less during the day.

2) Full factor - Spoon yogurt, don't sip it and you'll feel more satisfied, according to a study in the International Journal of Obesity. Thicker liquid-based foods are more satiating than their watery counterparts. So, opt for choices like low-fat Greek yogurt, which is more solid than most types.

3) Appetite turnoff - Feasting in front of the TV can lead to overeating after the credits roll, a study from the University of Birmingham in England shows. People who chewed and viewed during the day took in more calories than those who didn't, although all had identical lunches. Distracted diners may not recall how much they munched, making them likely to eat extra later.

4) Lookin' good! - A healthy nutrition plan could aid your eyes. People with the lowest amounts of antioxidants in their bloodstream were more prone to retinal deterioration, which can dull vision, an analysis of more than 4,000 people in the Archives of Opthalmology reports. A sight-saving salad with vitamin C from oranges, lutein from dark leafy greens and vitamin E from sunflower seeds is a great start.

Purchase Produce At Its Peak!

Almost every fruit and vegetable is available year-round. But if you buy in-season, you get produce at its peak of flavor and nutrients. Here's a month-by-month guide to the best of the fresh.

January

FRUIT OR VEGETABLE: Clementine

WHAT TO LOOK FOR: Fruit heavy for its size

REAP THE BENEFITS: 35 percent of Daily Value (DV)

for vitamin C and a wealth of folate, a heart-healthy B vitamin.

February

FRUIT OR VEGETABLE: Rainbow chard

WHAT TO LOOK FOR: Vibrant leaves (not wilted); firm stalks

REAP THE BENEFITS: A cup of braised chard is big on fiber, calcium, and carotenes.

March

FRUIT OR VEGETABLE: Asparagus

WHAT TO LOOK FOR: Firm stalks the width of your little finger

REAP THE BENEFITS: 1 cup steamed provides 100 percent of DV for vitamin K (great for bone health) and 65 percent of folate.

April

FRUIT OR VEGETABLE: Salad greens (radicchio, mache)

WHAT TO LOOK FOR: Richly colored, nonwilted leaves

REAP THE BENEFITS: A two-cup serving supplies more than 400 percent of for vitamin A, 100 percent of folate, and a wealth of minerals, such as magnesium and potassium.

That gets you through the first few months of the year, so load up on these veggies when they're at their peak. We'll give you more in a few months, when it's closer to summer. In the meantime, here is more on this month's pick - Rainbow chard...

Chard’s leaves can be prepared like spinach. In fact, its leaves serve as a good substitute for spinach in most recipes, but they will need to be cooked slightly longer.

Chard may be steamed, sautéed, or braised, and it can be added to soups, stews, and casseroles. The leaves and stems may be cooked and served together, or prepared separately as two different vegetables. The Italians make an egg frittata with chard.

Like other leafy vegetables, chard needs to be thoroughly washed before cooking since sand and other debris tend to nestle in its leaves. Instead of using a colander and running water over the leaves, the best way to remove debris from leafy greens is to dunk and soak them in plenty of water. Place the leaves in a large bowl, pot, or sink filled with cold water. Agitate the leaves one by one, then remove individual leaves by hand and place them in another container. Pour out the water and repeat the procedure until the water is free of debris. If you will be using the greens in a salad, dry them in a spinner.

Recipe Day!

Okra Breakfast Delight

Ingredients:

1 Tbsp olive oil

½ cup fresh, tender okra; thinly sliced

2 Tbsp. chopped sweet onion

1 scallion, chopped

1 clove garlic, chopped

1 turkey sausage – cooked/chopped (7g protein)

½ cup chopped tomato

½ - 1 pickeled jalapeno halves, Faro brand

1 Tbsp. tomato sauce

½ cup water (do not add all at once)

½ cup Egg Beaters

Piece of fruit – orange, apple, pear, grapefruit, 1 cup mixed berries

Instructions:

Saute garlic, onion, scallion, turkey in olive oil over medium heat for approximately 2 minutes. Add chopped tomato, jalpenos and saute for 3 minutes or until veggies are tender. Add okra and saute for another minute. (Okra is better if a bit crisp). Add tomato sauce and about ¼ cup water. Stir to make a sauce. Add ½ content of eggbeater container and let set before mixing. Add more water if you like it saucy. Salt and Pepper to taste.

Beware of the Weekend Waistline

If you're serious about cutting calories, perhaps you should start your nutrition plan - preferably the Rialto Maximize Your Metabolism Plan - this weekend. A study found that Americans tuck away an average of 82 extra calories each Friday, Saturday and Sunday compared with other days of the week. Adults between the ages of 19 and 50 were especially prone to indulging on their days off, eating an average of 115 extra calories per weekend day.

Although most people in the study got fewer calories from protein and carbohydrates on the weekend, they made up the deficit with large increases in fat and alcohol consumption, says Pamela Haines, associate professor of nutrition at the University of North Carolina and an author of the study. Over the course of the year, weekend splurging could result in weight gain of almost five pounds.

That may not seem like a lot, and - of course - everyone needs a break (and needs to reward themselves) every once in a while. But keep in mind that it can add up quickly, so just always try to be mindful of what you're putting in your body.

---------------------------------------------------------

Also, if you're wondering what types of meals and snacks a fellow bootcamper is eating, below is a sample day for her. It's interesting to see what other people eat, especially if they are as passionate about the Rialto Maximize Your Metabolism Program. (She journals:-))

Today I've had very a hectic day with a strenuous yoga class first thing in the morning, work (I work from home), an afternoon appointment, more work, and next will be an aerobic workout. Tonight I'll be watching the Biggest Loser. :-) Here's what I've been eating today:

Breakfast: 1/2 Cocoa Crisp, Prograde Cravers bar and a Brownie Batter Smoothie

Snack after yoga: 1/2 Almond Butter Prograde Cravers bar

Lunch: turkey burger (made with almost fat free ground turkey, Tex-Mex spices, 1 teaspoon olive oil, and 1/4 cup hot salsa) topped with hot salsa, a little bit of shredded reduced fat cheddar cheese, a spoonful of yogurt, a couple crumbled corn chips and lots of jalapeno pepper slices (the very HOT kind in vinegar, from a jar); raspberries for dessert

Afternoon snack/pre aerobic workout snack: I just ate 1/2 of a Chocolate Peanut Butter Cravers bar (I loooove these!)

Dinner: (will be) stir fry of tofu, bean sprouts, celery, baby bok choi, onions, carrots, oil, garlic, ginger, scallions and Bragg's

Bedtime snack: undecided

Boot campers! Congrats on making it through Weeks 1 & 2! Be sure to eat well this weekend. Lots of good quality protein combined with low glycemic carbs. See you Tuesday!

Sticking to it in 2009

As 2009 begins, many of us will set out determined to follow our new nutrition and fitness goals. A recent survey conducted by Zone Diet found that more than 55 percent of Americans have made New Year’s diet resolutions in the past, but nearly 6 in 10 (58 percent) said their resolution lasted less than a month with most (76 percent) blaming their failures on a lack of willpower. Additionally, the survey found that more than 66 percent of Americans are open to dieting with a friend, family member or social group, but nearly the same amount (67 percent), think their dieting partner is dishonest about their eating habits.

Here are some New Year’s Resolution Tips for a happy, healthy 2009:

Make a Resolution to be Healthy
Instead of focusing solely on weight loss this New Year, proclaim to live better and healthier in 2009. Simplify the process by choosing a lifestyle program, rather than a diet plan. Find a wellness program that applies a healthy balance of carbs, fats and proteins with exercise and supplements. Many of you are on The Rialto Wellness Maximize Your Metabolism Program, which is a great example of this type of wellness program.

Get Started in a Proven Program
Everyone wants to lose weight quickly. But a smart plan focuses on safety first. Take time to research nutrition programs that are clinically-tested by reputable organizations and medical experts.

Use a 15-Second Solution
Omega-3 fish oil is a wonder supplement and a 15-second solution to support optimal heart, brain, joint and immune function. Taking a daily dose of fish oil can help make up for many dietary “mistakes” that we all make, as well as enhance mental abilities and keep your emotions on an even keel.

Share Recipes and Meals with a Friend
Studies show that nearly 66 percent of Americans are open to dieting with a friend, family member or social group. As you embark on your new healthy lifestyle, it’s important to establish a support system to help you succeed. So why not have some fun and make meals and recipes with your friends and family.

Resolve to Keep Exercising
Make a commitment to yourself and hold yourself accountable to it. Tell friends, family members or co-workers. Affirmations are also a powerful tool to help you remember why you started exercising in the first place and how good you feel about it. Make a list of what you've achieved, whether it's weight loss, increased strength and endurance, or more energy.

Arrive at Restaurants with a Game Plan
Navigating a restaurant menu can be difficult, but there’s no need to deprive yourself. For example, if you want dessert, don’t eat any carbohydrates during the meal and replace any starches or grains with extra vegetables.

Make it a fine 09!