Have you ever made the commitment to lose weight and stick to a strict diet, only to watch helplessly as fat loss grinds to a halt and the pounds drift back on in a matter of weeks? People might try to console you by saying "this must be the weight your body is comfortable at." And, while it might sound like a well-worn excuse, there may be some truth to it.
Everyone has a set point. Just like you have no control over how tall you will be -- or what color your eyes and hair will be -- you also have no control over what your set point will be. Your body is biologically and genetically determined to weigh within a certain range. However, this range is a healthy weight.
Nine out of 10 people that lose weight gain it back. Given this fact, it would seem that engaging in a weight loss program is a gamble, in which the odds of winning are very slim to none.
Before you become frustrated and give up, you should realize that one out of those very 10 people DID succeed. What that means is that it can be done! The trick is knowing how they did it.
Whether or not our weight is fixed by a set point, weight loss experts agree that it can be altered by improving eating and exercise habits. Environment has a huge influence. For instance, Americans are fatter than Europeans -- presumably for cultural reasons: junk food is readily available, exercise loses out to driving, portions are super-sized and food is more processed.
So, what can you do? A LOT!
The first step is to look for a weight, in which risk factors like cardiovascular disease, stroke, diabetes, etc. are diminished. This is not necessarily a weight that is arbitrarily dictated by the societal cosmetic ideal.
Pick a healthy meal plan to follow, like one and go on BiosLife Slim. It is life changing and will make the process so much easier!
Make sure you eat every 3-4 hours. Never go without food for long periods of time -- that could lead to a binge! In fact, this is probably one of the most common ways people lower their metabolism and hamper long-term success. A cycle of famine and bingeing leads to disordered eating and interferes with fat-regulating hormones, which ultimately causes an increase in body fat.
Stay away from overly processed foods, white flour and white rice. Instead, go for the whole grains, fruits and vegetables.
Eat healthy fats. Shift away from saturated fat calories to omega-6 and especially omega-3 fats. These healthy fats tend to be burned as heat and aerobic work. They inhibit fat-producing enzymes and boost fat-burning enzymes. That's why you should eat more seafood, flax seeds and walnutsAre Body Shape, Weight Pre-Programmed At Birth?
Drink water! Water helps flush out your system and keeps you from drinking empty calories.
Exercise. The more muscle you have, the more calories you burn even at rest. Exercise also raises your metabolism for several hours after you've finished. The benefits extend well beyond your workout time. Also, when you decrease the amount of food you eat, as in dieting, your body also decreases the amount of calories it burns to try and maintain the balance. This is why you must increase your activity level to maintain your body's rate of burning calories.
Write it down. The key to successful weight loss is to write down the "what, when, where, how and why" of overeating, so you can help avoid these situations. Keep your trigger foods out of the house. If you know there are times of the day you are vulnerable to cheating, keep healthy alternatives readily available. Keep a healthy snack in your car, so you aren't tempted to visit the drive-thru.
Want help? Dr. Tice is available for online counseling and email counseling. Free Counseling for anyone who commits to using BiosLife Slim for 3 months. Why? Because it makes it so much easier!
Tuesday, July 8, 2008
Thursday, July 3, 2008
How to Talk to your Doctor
How do you talk to your doctor? Does he or she do all the talking while you do all the listening? Are you afraid to ask questions?
A basic plan can help you prepare for your doctor visit, whether you are starting with a new doctor or continuing with the doctor you've seen for years. There is no question that your relationship with your doctor affects your care. The best care comes from a good relationship where you share information and work together to decide the best course of action.
The following tips can help you and your doctor build a partnership.
Be prepared: Before going to the doctor, make a list of what you want to discuss and any questions you have. For example, are you having a new symptom you want to tell the doctor about? Mention any changes you have noticed in your appetite, weight, sleep or energy level.
Also tell the doctor about any recent changes in the medication you take or the effect it has had on you. If you have more than a few items to discuss, put them in order so you are sure to ask about the most important ones first. Bring a list of the medications you are taking and the dosages. Bring a pen and paper to take notes.
Consider bringing a family member or friend: Sometimes if you are discussing a serious illness, your anxiety can diminish your ability to clearly take in information. A trusted second person can listen carefully to the discussion and take notes.
Don’t hide anything: If you’re hindered by embarrassment or even denial, you will lessen your chances of being helped. If it’s too difficult to say, try writing it down and giving it to the doctor to read.
Get your medical records: Obtain records from previous physicians. Be familiar with your family history.
Keep a medical journal: Keep a medical journal and include:
1. your history, your family history
2. names and specialties of other doctors you have seen
3. Medications that were prescribed to you
4. Surgeries you have undergone
5. Vaccination history
6. Relevant X-ray and lab results.
Questions to ask your doctor:
7. What’s my diagnosis? What caused it? And how serious is it?
8. What is the name of the tests you are ordering and what is their purpose?
9. How will I get the results of these tests?
10. What treatment options are available?
11. Do I need to take medication? If so what are the side effects?
12. Are there any restrictions in my activity?
13. Is there anything I should watch out for?
What if different doctors you’ve seen disagree?
1. Get a third opinion. You have gotten a second opinion before undergoing surgery or any other risky medical procedure. But what if the opinions differ? If you see three doctors and two recommend a similar treatment approach, it is probably the right decision.
2. Find out which doctor does the procedure most often. A successful outcome for a procedure, and a better informed opinion, are directly related to how many procedures a physician performs.
3. Compare credentials. Physicians who are affiliated with a university teaching hospital, are often more knowledgeable about the latest scientific studies, pros and cons of new treatments and other factors affecting your treatment.
4. Remember that doctors don't know everything -- even the best doctor may be unable to answer some questions. There still is much we don't know about the human body, the aging process and disease. Most doctors will tell you when they don't have answers. They also may help you find the information you need or refer you to a specialist. If a doctor regularly brushes off your questions or symptoms as simply part of aging, think about looking for another doctor.
5. Trust your instincts. If you have gotten different opinions from two or more physicians, and all seem equally qualified, go with the person you trust and feel most comfortable with.
Good health care always depends on good communication with your doctor and other health professionals. I hope this article will inspire you to take an active role in your health care.
A basic plan can help you prepare for your doctor visit, whether you are starting with a new doctor or continuing with the doctor you've seen for years. There is no question that your relationship with your doctor affects your care. The best care comes from a good relationship where you share information and work together to decide the best course of action.
The following tips can help you and your doctor build a partnership.
Be prepared: Before going to the doctor, make a list of what you want to discuss and any questions you have. For example, are you having a new symptom you want to tell the doctor about? Mention any changes you have noticed in your appetite, weight, sleep or energy level.
Also tell the doctor about any recent changes in the medication you take or the effect it has had on you. If you have more than a few items to discuss, put them in order so you are sure to ask about the most important ones first. Bring a list of the medications you are taking and the dosages. Bring a pen and paper to take notes.
Consider bringing a family member or friend: Sometimes if you are discussing a serious illness, your anxiety can diminish your ability to clearly take in information. A trusted second person can listen carefully to the discussion and take notes.
Don’t hide anything: If you’re hindered by embarrassment or even denial, you will lessen your chances of being helped. If it’s too difficult to say, try writing it down and giving it to the doctor to read.
Get your medical records: Obtain records from previous physicians. Be familiar with your family history.
Keep a medical journal: Keep a medical journal and include:
1. your history, your family history
2. names and specialties of other doctors you have seen
3. Medications that were prescribed to you
4. Surgeries you have undergone
5. Vaccination history
6. Relevant X-ray and lab results.
Questions to ask your doctor:
7. What’s my diagnosis? What caused it? And how serious is it?
8. What is the name of the tests you are ordering and what is their purpose?
9. How will I get the results of these tests?
10. What treatment options are available?
11. Do I need to take medication? If so what are the side effects?
12. Are there any restrictions in my activity?
13. Is there anything I should watch out for?
What if different doctors you’ve seen disagree?
1. Get a third opinion. You have gotten a second opinion before undergoing surgery or any other risky medical procedure. But what if the opinions differ? If you see three doctors and two recommend a similar treatment approach, it is probably the right decision.
2. Find out which doctor does the procedure most often. A successful outcome for a procedure, and a better informed opinion, are directly related to how many procedures a physician performs.
3. Compare credentials. Physicians who are affiliated with a university teaching hospital, are often more knowledgeable about the latest scientific studies, pros and cons of new treatments and other factors affecting your treatment.
4. Remember that doctors don't know everything -- even the best doctor may be unable to answer some questions. There still is much we don't know about the human body, the aging process and disease. Most doctors will tell you when they don't have answers. They also may help you find the information you need or refer you to a specialist. If a doctor regularly brushes off your questions or symptoms as simply part of aging, think about looking for another doctor.
5. Trust your instincts. If you have gotten different opinions from two or more physicians, and all seem equally qualified, go with the person you trust and feel most comfortable with.
Good health care always depends on good communication with your doctor and other health professionals. I hope this article will inspire you to take an active role in your health care.
7 ways to avoid emotional eating
Weight management is all about health. In a culture that has produced Barbie and waiflike images of male and female celebrities, what’s needed is an accurate and realistic assessment of our body-image goals and the fortitude to carry out a healthy weight management plan.
Most people find themselves reaching for food at times when they clearly aren’t hungry. Oftentimes we are not even aware of our emotions or stressors (or that we are eating in response to moods and emotions) until we get in tune with our feelings.
Stress, the blues, fear and guilt are normal parts of life. Chances are we can't fully rid ourselves of these unpleasant feelings, but we can learn to deal with them more effectively. Our objective reasoning can tell us that eating unhealthy foods isn't relieving our stress or solving our emotional problems. Here are some ways to help change our cues for habitual and emotional eating.
PICK JUST ONE OR TWO BEHAVIORS YOU WANT TO CHANGE, THEN OBSERVE. Do you reach for food when you’re stressed? When you’re tired? See if you can find what triggers you to eat. Write down how you were feeling before, during and after you had food. Knowing your patterns and habits can help you find solutions.
STOCK THE PANTRY WITH HEALTHY FOODS. Instead of jumping on the diet-of-the-week bandwagon, experts advise eating a diet with 50 to 65 percent carbohydrate (emphasizing whole grains, legumes, fruits and veggies), 20 to 25 percent protein and the remainder from mostly unsaturated fat (olive oil over butter or meat fat, for example). High-fiber foods will fill you up and are not very calorie-dense. They also take a while to chew, giving your body time to signal you that it's time to put your fork down when you've had enough. Instead of potato chips or crackers containing hydrogenated oils, opt for almonds, peanuts, soy nuts, air-popped popcorn sprinkled with nutritional yeast or mixed seasonings, carrots, grapes, pretzels or other non-fried snacks.
SET A REALISTIC, SPECIFIC, EASILY MEASURABLE GOAL. The more concrete you can get, the easier it is to facilitate change. For example, don’t say: “I will never overeat again.” A more helpful goal would be: “I will think about what I am eating and decrease my stress eating to no more than 4 stress snacks a week.” Find other ways to deal with the stress -- like listening to music or keeping a journal. Break a big goal up into smaller weekly goals.
EAT MINDFULLY. This one seems easy, yet few of us do it in our multi-tasking frenzy. For many people, eating while driving, watching TV or working at the computer is practically second nature. But these distractions take away from our enjoyment and awareness of what we're eating, often contributing to eating too fast and overeating. Make a point of sitting at the table, turning off the TV and computer and setting aside your work for mealtimes.
Many overweight people feel they have to sneak their food -- or that they don’t deserve to enjoy their food. It’s better to sit and really enjoy some of what you really want than to sneak it or end up depriving yourself until you end up bingeing out of frustration.
PLAN AHEAD. The amount of planning you do for the week ahead can make or break your healthy eating patterns. Have healthy snacks on hand and bring sandwiches if you'll be away from home at lunch or staying at the office late. Determine whether you'll be walking by a store, where you can buy yogurt and/or fruit during a snack or lunch break.
KEEP A TEMPTATION BASKET IN THE KITCHEN. Include a good book, your favorite CD, some herbal tea and a list of friends you can call to help talk you out of your urge to indulge. This way you are prepared when the craving strikes.
REWARD YOURSELF ALONG THE WAY. Don’t just focus on the end results. Take time to acknowledge the accomplishments along the way. That’s the beauty of having “mini-goals.” Plan your rewards ahead of time. It can be time by yourself, a warm bath, a massage, a movie or a good book -- whatever it is that will give you something to look forward to!
So, forge ahead and be smart and disciplined about your diet and exercise habits. You too can lose that weight for good.
Most people find themselves reaching for food at times when they clearly aren’t hungry. Oftentimes we are not even aware of our emotions or stressors (or that we are eating in response to moods and emotions) until we get in tune with our feelings.
Stress, the blues, fear and guilt are normal parts of life. Chances are we can't fully rid ourselves of these unpleasant feelings, but we can learn to deal with them more effectively. Our objective reasoning can tell us that eating unhealthy foods isn't relieving our stress or solving our emotional problems. Here are some ways to help change our cues for habitual and emotional eating.
PICK JUST ONE OR TWO BEHAVIORS YOU WANT TO CHANGE, THEN OBSERVE. Do you reach for food when you’re stressed? When you’re tired? See if you can find what triggers you to eat. Write down how you were feeling before, during and after you had food. Knowing your patterns and habits can help you find solutions.
STOCK THE PANTRY WITH HEALTHY FOODS. Instead of jumping on the diet-of-the-week bandwagon, experts advise eating a diet with 50 to 65 percent carbohydrate (emphasizing whole grains, legumes, fruits and veggies), 20 to 25 percent protein and the remainder from mostly unsaturated fat (olive oil over butter or meat fat, for example). High-fiber foods will fill you up and are not very calorie-dense. They also take a while to chew, giving your body time to signal you that it's time to put your fork down when you've had enough. Instead of potato chips or crackers containing hydrogenated oils, opt for almonds, peanuts, soy nuts, air-popped popcorn sprinkled with nutritional yeast or mixed seasonings, carrots, grapes, pretzels or other non-fried snacks.
SET A REALISTIC, SPECIFIC, EASILY MEASURABLE GOAL. The more concrete you can get, the easier it is to facilitate change. For example, don’t say: “I will never overeat again.” A more helpful goal would be: “I will think about what I am eating and decrease my stress eating to no more than 4 stress snacks a week.” Find other ways to deal with the stress -- like listening to music or keeping a journal. Break a big goal up into smaller weekly goals.
EAT MINDFULLY. This one seems easy, yet few of us do it in our multi-tasking frenzy. For many people, eating while driving, watching TV or working at the computer is practically second nature. But these distractions take away from our enjoyment and awareness of what we're eating, often contributing to eating too fast and overeating. Make a point of sitting at the table, turning off the TV and computer and setting aside your work for mealtimes.
Many overweight people feel they have to sneak their food -- or that they don’t deserve to enjoy their food. It’s better to sit and really enjoy some of what you really want than to sneak it or end up depriving yourself until you end up bingeing out of frustration.
PLAN AHEAD. The amount of planning you do for the week ahead can make or break your healthy eating patterns. Have healthy snacks on hand and bring sandwiches if you'll be away from home at lunch or staying at the office late. Determine whether you'll be walking by a store, where you can buy yogurt and/or fruit during a snack or lunch break.
KEEP A TEMPTATION BASKET IN THE KITCHEN. Include a good book, your favorite CD, some herbal tea and a list of friends you can call to help talk you out of your urge to indulge. This way you are prepared when the craving strikes.
REWARD YOURSELF ALONG THE WAY. Don’t just focus on the end results. Take time to acknowledge the accomplishments along the way. That’s the beauty of having “mini-goals.” Plan your rewards ahead of time. It can be time by yourself, a warm bath, a massage, a movie or a good book -- whatever it is that will give you something to look forward to!
So, forge ahead and be smart and disciplined about your diet and exercise habits. You too can lose that weight for good.
Chia Seeds-The new Super food!
The Magic of Chia Seeds! The ‘new’ Superfood!
I may be a little bit late to the party, which is nothing new in my life, however when I arrive, I arrive in Style. Today I arrive bearing Chia seeds. If the name ‘Chia’ conjures up images of funny looking figurines I’m here today to reprogram your thinking (though the sprouts from those pets are very healthy!). Chia seeds have been a staple food source for the Native American people for centuries. Aztec warriors would eat Chia during hunting trips, and the Indians of the Southwest would eat only Chia seed mixed with water as they ran from the Colorado River to the Pacific Ocean-and by the end of this article you will understand why! I get my Chia seeds from nutsonline.com. I have no affiliation with them! I only mention them because I am astonished with the speed of service and the quality.
An Amazing Source of Omega 3’s: Chia seeds and oil naturally contain more than 60% Omega-3 fatty acid, this is the highest percentage of Omega-3 of any commercially available source. The body converts Omega-3 from chia into EPA and DHA. Chia has no odor, doesn’t go rancid, is easy to store, easy to use, has very little flavor/taste and is not contaminated with pesticides, chemicals or heavy metals. (Now isn’t that a nice change!)
Built in Dehydration Prevention: Chia's hydrophilic (water loving) structure holds water. The seed can soak up ten times its weight in water. This means when inside your body, the seeds help you stay hydrated longer. Athletes eat chia seeds to stay hydrated during long workouts.
Great Fiber Source: Chia is also a good source of fiber as they produce a thick gel in water, absorbing up to 30 times their weight. This soluble fiber cleans the intestines by binding and transporting debris from the intestinal walls so that it can be eliminated efficiently and regularly. A daily dose of chia seed provides an excellent fiber source.
High in Protein: Chia seed is a complete source of dietary protein, providing all the essential amino acids. Compared to other seeds and grains, chia seed provides the highest source of protein, between 19 to 23 percent protein by weight.
A Diet Food! The gel-forming property of chia seed tends to slow digestion and sustain balanced blood sugar levels, which can be helpful in preventing or controlling diabetes, mood swings and food cravings. It works by forming a gel when becoming wet. This gel, when in our digestive systems, helps prevent some of the food that we eat from getting absorbed making the chia seed a great diet helper. Eating the seeds also helps curb your appetite by making you feel fuller faster.
Random Good Stuff: Chia seeds contain greater alpha-linolenic acid concentrations than any other seed or grain. This substance lowers the risk of heart disease, blurred vision, and numbness. Chia seed contains large amounts of B vitamins and calcium. By volume, one ounce of chia contains 13 percent niacin, two percent B-2 (riboflavin and 29 percent thiamin, and trace amounts of all B vitamins. In roughly two ounces of chia there are 600 milligrams of calcium, contrasted with 120 milligrams of calcium in the same amount of milk. (If you’re doing the math that is 5 times the amount of calcium than a glass of milk!)
Chia also contains boron, which is needed for bones. With much of the nation’s soil boron depleted, we simply are not getting enough boron (or most minerals!) in our daily diets. Boron is needed to aid the metabolism of calcium, magnesium, manganese, and phosphorus in bones and for muscle growth. Boron also can increase the levels of natural estrogen.
Ok, so what’s the best way to take your Chia?
There is no ‘right way’ to eat Chia, that’s the beauty of it. Chia seeds are very mild tasting which is why it’s so easy to mix it in with anything.
You can mix the Chia gel with: Fruit juices, smoothies, milk, shakes, jams, jellies, preserves, syrups, lemonade, yogurt, nut butters, hot cereal, cold cereal, polenta, grits, pancake and waffle mix (use 1 tablespoon per waffle), mustard, barbeque sauce, dips, soups, mayonnaise, salad dressings, you name it! Or you can use it in baking instead of oil or shortening. Sprinkle them on your salad! You can make a gel and add the gel to foods. You can add the gel to anything you wish for reducing calories, saturated fat and sugar amounts without compromising sensory appeal. The seeds can be used to replace less-healthy fat in just about any recipe. You can use them uncooked in salad dressings, spreads, fruit shakes, ice cream, and just about anything you want. You can also add them when baking to cookies, cakes, muffins, and other baked goods.
Here is how you can make a gel Put nine parts water in a sealable plastic container. Slowly pour one part seed into the water, then mix with a wire whisk or fork. This process will avoid any clumping of the seed. Wait a few minutes and stir again to break up any clumps, let stand ten minutes, and stir again. Store up to two weeks in the refrigerator. Add the gel, between 50 to 70 percent by volume, to any of the above-mentioned foods, mix well, and taste. You will notice a very smooth texture, with the integrity of the flavor intact, but you have added 50 to 70 percent more volume to your food and have displaced calories and fat by incorporating an ingredient that is ninety percent water! Oh! They also taste good ‘as is’. Enjoy!
I may be a little bit late to the party, which is nothing new in my life, however when I arrive, I arrive in Style. Today I arrive bearing Chia seeds. If the name ‘Chia’ conjures up images of funny looking figurines I’m here today to reprogram your thinking (though the sprouts from those pets are very healthy!). Chia seeds have been a staple food source for the Native American people for centuries. Aztec warriors would eat Chia during hunting trips, and the Indians of the Southwest would eat only Chia seed mixed with water as they ran from the Colorado River to the Pacific Ocean-and by the end of this article you will understand why! I get my Chia seeds from nutsonline.com. I have no affiliation with them! I only mention them because I am astonished with the speed of service and the quality.
An Amazing Source of Omega 3’s: Chia seeds and oil naturally contain more than 60% Omega-3 fatty acid, this is the highest percentage of Omega-3 of any commercially available source. The body converts Omega-3 from chia into EPA and DHA. Chia has no odor, doesn’t go rancid, is easy to store, easy to use, has very little flavor/taste and is not contaminated with pesticides, chemicals or heavy metals. (Now isn’t that a nice change!)
Built in Dehydration Prevention: Chia's hydrophilic (water loving) structure holds water. The seed can soak up ten times its weight in water. This means when inside your body, the seeds help you stay hydrated longer. Athletes eat chia seeds to stay hydrated during long workouts.
Great Fiber Source: Chia is also a good source of fiber as they produce a thick gel in water, absorbing up to 30 times their weight. This soluble fiber cleans the intestines by binding and transporting debris from the intestinal walls so that it can be eliminated efficiently and regularly. A daily dose of chia seed provides an excellent fiber source.
High in Protein: Chia seed is a complete source of dietary protein, providing all the essential amino acids. Compared to other seeds and grains, chia seed provides the highest source of protein, between 19 to 23 percent protein by weight.
A Diet Food! The gel-forming property of chia seed tends to slow digestion and sustain balanced blood sugar levels, which can be helpful in preventing or controlling diabetes, mood swings and food cravings. It works by forming a gel when becoming wet. This gel, when in our digestive systems, helps prevent some of the food that we eat from getting absorbed making the chia seed a great diet helper. Eating the seeds also helps curb your appetite by making you feel fuller faster.
Random Good Stuff: Chia seeds contain greater alpha-linolenic acid concentrations than any other seed or grain. This substance lowers the risk of heart disease, blurred vision, and numbness. Chia seed contains large amounts of B vitamins and calcium. By volume, one ounce of chia contains 13 percent niacin, two percent B-2 (riboflavin and 29 percent thiamin, and trace amounts of all B vitamins. In roughly two ounces of chia there are 600 milligrams of calcium, contrasted with 120 milligrams of calcium in the same amount of milk. (If you’re doing the math that is 5 times the amount of calcium than a glass of milk!)
Chia also contains boron, which is needed for bones. With much of the nation’s soil boron depleted, we simply are not getting enough boron (or most minerals!) in our daily diets. Boron is needed to aid the metabolism of calcium, magnesium, manganese, and phosphorus in bones and for muscle growth. Boron also can increase the levels of natural estrogen.
Ok, so what’s the best way to take your Chia?
There is no ‘right way’ to eat Chia, that’s the beauty of it. Chia seeds are very mild tasting which is why it’s so easy to mix it in with anything.
You can mix the Chia gel with: Fruit juices, smoothies, milk, shakes, jams, jellies, preserves, syrups, lemonade, yogurt, nut butters, hot cereal, cold cereal, polenta, grits, pancake and waffle mix (use 1 tablespoon per waffle), mustard, barbeque sauce, dips, soups, mayonnaise, salad dressings, you name it! Or you can use it in baking instead of oil or shortening. Sprinkle them on your salad! You can make a gel and add the gel to foods. You can add the gel to anything you wish for reducing calories, saturated fat and sugar amounts without compromising sensory appeal. The seeds can be used to replace less-healthy fat in just about any recipe. You can use them uncooked in salad dressings, spreads, fruit shakes, ice cream, and just about anything you want. You can also add them when baking to cookies, cakes, muffins, and other baked goods.
Here is how you can make a gel Put nine parts water in a sealable plastic container. Slowly pour one part seed into the water, then mix with a wire whisk or fork. This process will avoid any clumping of the seed. Wait a few minutes and stir again to break up any clumps, let stand ten minutes, and stir again. Store up to two weeks in the refrigerator. Add the gel, between 50 to 70 percent by volume, to any of the above-mentioned foods, mix well, and taste. You will notice a very smooth texture, with the integrity of the flavor intact, but you have added 50 to 70 percent more volume to your food and have displaced calories and fat by incorporating an ingredient that is ninety percent water! Oh! They also taste good ‘as is’. Enjoy!
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