What The Heck Are You Eating?

August 24th, 2010 1 comment »

Any guesses what this might be the ingredient list for:

Sugar, Enriched Bleached Wheat Flour (Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Vegetable Oil Shortening (Partially Hydrogenated Soybean Oil, Propylene Glycol Mono- and Diesters Of Fats, Mono and Diglycerides), Cocoa Powder Processed with Alkali, Dextrose, Leavening (Sodium Bicarbonate, Dicalcium Phosphate, Sodium Aluminum Phosphate, Monocalcium Phosphate). Contains 2% Or Less Of: Modified Food Starch, Wheat Starch, Polyglycerol Esters Of Fatty Acids, Salt, Partially Hydrogenated Soybean Oil, Cellulose Gum, Xanthan Gum, Maltodextrin, Artificial Flavors.

Duncan Hines Moist Devil’s Food Cake – 20 ingredients and you still need to add eggs, water and oil for a total of 23 ingredients.

According to Wikipedia, Propylene glycol is used:

  • As a solvent in many pharmaceuticals, including oral, injectable and topical formulations. Notably, diazepam, which is insoluble in water, uses propylene glycol as its solvent in its clinical, injectable form.[5]
  • As a humectant food additive, labeled as E number E1520
  • As an emulsification agent in Angostura and orange bitters
  • As a moisturizer in medicines, cosmetics, food, toothpaste, mouth wash, hair care and tobacco products
  • As a carrier in fragrance oils
  • As an ingredient in massage oils
  • In hand sanitizers, antibacterial lotions, and saline solutions
  • In smoke machines to make artificial smoke for use in firefighters’ training and theatrical productions
  • In electronic cigarettes, as a vaporizable base for diluting the nicotine liquid
  • As a solvent for food colors and flavorings
  • As an ingredient, along with wax and gelatin, in the production of paintballs
  • As a moisture stabilizer (humectant) for snus (Swedish style snuff).
  • As a cooling agent for beer and wine glycol jacketed fermentation tanks
  • As a non-toxic antifreeze for winterizing drinking water systems, and in applications where the used antifreeze eventually will be drained into the soil, water, or a septic system.[6]
  • As a less-toxic antifreeze in solar water heating systems
  • As a solvent used in mixing photographic chemicals, such as film developers
  • In cryonics
  • As a working fluid in hydraulic presses
  • As a coolant in liquid cooling systems
  • To regulate humidity in a cigar humidor
  • As the killing and preserving agent in pitfall traps, usually used to capture ground beetles
  • As an additive to pipe tobacco to prevent dehydration.
  • To treat livestock ketosis
  • As the main ingredient in deodorant sticks.
  • To de-ice aircraft.[7]
  • As an ingredient in UV or blacklight tattoo ink
  • As a lubricant in Air Conditioning compressors.

Do we really need Propylene Glycol in our cakes?  Do any of you have a bottle of Propylene Glycol in your kitchen cupboard at home that you use to add to your baking?

According to www.allrecipes.com, here is a recipe for making chocolate cake.  Hmmm, only 9 ingredients, including the eggs, oil and, in this case, milk instead of water .

Ingredients

  • 1 cup butter
  • 1 3/4 cups white sugar
  • 3 eggs
  • 1 1/2 teaspoons vanilla extract
  • 1 1/2 cups milk
  • 2 1/2 cups all-purpose flour
  • 6 tablespoons unsweetened cocoa powder
  • 1 1/2 teaspoons baking soda
  • 1 teaspoon salt

When you start reading ingredient lists, and start researching some of the ingredients listed, I’m sure you will agree that cooking from scratch is a wiser, healthier choice.

Linda Miner

RNC, CHN, RSNA, CMTA, BA

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10 Tips For Healthy Eating

August 18th, 2010 No comments »

healthy salad

  1. Eat at least three meals a day and plan your meals ahead of time. Whether you’re eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep you on track.
  2. Try changing from a large dinner plate to a smaller one. Balance your plate with the right portions of a variety of foods. Half your plate should be filled with vegetables, one fourth with lean meat, poultry or fish and one fourth with grains. To round out your meal, add a glass of fat-free or low-fat milk and a serving of fruit for dessert.
  3. Pick one place to sit down and eat at home. Eating unconsciously while doing other things, like watching TV, may lead to eating more than you think.
  4. Know when you’ve had enough to eat. Quit before you feel full or stuffed. It takes about 20 minutes for your brain to get the message that your body is getting food. When your brain gets this message, you stop feeling hungry. So, fast eaters—slow down and give your brain a chance to get the word.
  5. Get plenty of fiber from fruits, vegetables, beans and whole grains. Fiber can help you feel full longer and lower your risk for heart disease and type 2 diabetes.
  6. Become portion savvy. Keeping tabs on your portion sizes helps you manage your calorie intake—a must in any effective weight management strategy. Try this: without using a measuring cup, pour what you think is one cup of dry cereal or one-half cup of rice or pasta into a bowl. Now check the actual amount with a measuring cup. How close is your estimate?
  7. Snack smart. Choose snacks by the calories and nutrients they provide. Include snacks as part of your daily calorie allowance and limit portions to one serving. Plan for nutritious snacks to prevent between-meal hunger. Keep portable, healthy snacks in your desk, backpack or car.
  8. Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness—plus it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.
  9. To help control body weight, the Dietary Guidelines for Americans recommends that adults be physically active for about 60 minutes a day. You can break up your physical activity into 10 minute sessions throughout the day. If you are currently inactive, you may need to check with your doctor concerning increased physical activity.
  10. Make sure your weight loss plan is right for you.
    Does it include:
    • Foods from all food groups?
    • The right number of servings from each group?
    • Food you will enjoy eating for the rest of your life?
    • Foods you can buy at the supermarket?
    • Some of your favorite foods?
    • Foods that fit your budget and lifestyle?
    • Regular physical activity or exercise?
    If the answer is “yes” to all the questions, your weight loss plan is right for you.

Source:  The American Dietetic Association

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Do You Suffer From Emotional Hunger?

August 6th, 2010 5 comments »

It’s normal to associate food with emotions.  We often turn to food to feed our feelings.  Hunger can be experienced for something that is not food.  We can hunger for attention, companionship, control, love, recognition, respect, satisfaction and happiness.  A recent study revealed  75% of overeating is caused by emotions.  That adds up to a lot of unwanted calories.

Top 10 signs you are Eating Emotionally:

1. The hunger comes on suddenly and the need to eat feels urgent–physiological hunger comes on slowly and it’s okay to delay eating.

2. You keep eating even if you aren’t hungry anymore. The hunger doesn’t go away even though you are full. You eat to the point of physical discomfort.

3. You don’t know whether you were hungry or not when you ate.

4. After you eat you realize you aren’t really aware of how much you ate or how it tasted.

5. You have feelings of shame, guilt or embarrassment after eating.

6. You eat because you are bored, tired, lonely, excited–not physically hungry.

7. Hunger accompanies an unpleasant emotion–anger, hurt, fear, and anxiety.

8. Emotional eating begins in your mind–thinking about food–you’re not actually hungry. You are hungry to heal the emotion.

9. You crave a specific food and won’t feel content until you have it. If you are eating for physical hunger, any food will fill you up.

10. You keep eating because you just can’t figure out what you are hungry for. Nothing seems to hit the spot (physical hunger goes away no matter what food you choose to fill up on).

What you can do

  • Journal your feelings. This will help identify the triggers that cause you to overeat in the first place.
  • Keep a record of your hunger level. The sensation of hunger is instinctual. For many people, the first twinge of hunger sends them searching for food, often before they need to eat. Feeling hungry at the start of a meal is good, but eating every time you feel hungry can result in overeating. You can monitor your appetite and eat accordingly. Before a meal, rate your hunger on a scale of 0 to 4:

* 0 = not hungry

* 1 = slightly hungry

* 2 or 3 = moderately hungry

* 4 = overly hungry, starving.

Your goal should be to eat when you are between 2 and 3. If you’re eating at 0 or 1, it may be for an emotional reason (such as anxiety) or a situational reason (seeing a food commercial on TV). If your hunger level is 4, you may be vulnerable to overeating and should pay attention to eating slowly. And try not to go for long periods between meals. You can keep track of your hunger levels in your food journal.

  • Make a list of distractors. It may be helpful to call a friend, go for a walk, dance, meditate, read a book – These are just a few examples.  What will you include on your list?

Food is not love, pride, sadness or a friend. It is something our bodies need for fuel to keep us healthy.

Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weights, blood glucose targets and cholesterol levels.

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15 Benefits of Exercise

August 4th, 2010 2 comments »

Exercise decreases:

  • risk of diabetes
  • high blood pressure
  • cancer
  • weight
  • depression
  • osteoporosis
  • heart disease
  • back pain

and increases:

  • mood
  • sleep
  • HDL (good cholesterol)
  • lung function
  • energy
  • bone density
  • psychological well-being

And:

  • it tones your body so you look good in your favorite pair of jeans

For adults, at least 30 minutes of moderately intense physical activity on most days of the week is recommended. If you can’t do 30 minutes of continuous activity, break it down into bite size chunks. 10 minutes 3 times a day might be more your style.

Do you know how fit you are? Here is a handy checklist to determine your fitness level.
After 30 – 90 days of activity, fill out the chart again and see how much progress you’ve made.

Share your fitness level in the comment section and tell us what you are doing to take it to the next level.

Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weights, blood glucose targets and cholesterol levels.

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Let’s Get a Move On!!

July 31st, 2010 1 comment »

“I don’t have time to exercise” - if I had a dollar for every time I heard that, well you can imagine how rich I would be.  Incorporating exercise into your daily life does not have to be an onerous task.   If you can not commit to going to the gym for an hour, it is still possible to fit in some movement in your day.  A series of small exercises, spread out throughout the day, if necessary, can make a huge difference.  Here are a series of simple exercises that require no equipment and can be done in the comfort of  your own home.

TWISTS:

Twists stimulate the internal organs and help release toxins. They can be done seated or standing making this a versatile pose to incorporate into your day.  Draw in your lower abdominals to support your low back, and initiate the spiral action from the base of your spine working up.

REAR LEG LIFTS:

Stand tall and hold the back of a chair to help maintain balance, if necessary. Bend forward slightly at the hips. Raise one leg to the rear with slight bend in the knee, knee turned out. Slowly lift leg in small pulses with outside of heel and little toe toward ceiling. Tilt pelvis and contract abdominal muscles to maintain neutral posture throughout the move. Keep knee of supporting leg soft; do not lock it. Complete all reps before switching legs to equal one set.

ARM CIRCLES:

Stand with arms straight out from your body.  Circle your arms slowly clock-wise for 15 seconds.  Relax your arms for 5 seconds.  Stand with arms straight out from your body.  Circle your arms slowly counter clock-wise for 15 seconds.  Switch to having your arms directly in front of you and do the same routine.  Repeat.

THE LUNGE:

With legs approximately shoulder-width apart, head up, and back straight, step forward, bending the knee until the thigh is parallel to the floor.  Return by pushing back with your heel and alternate legs.  If using dumbbells, hold at the sides in line with the spine.

WALL PUSHUPS

Stand a little more than an arm’s length away from a wall and put your hands straight out to touch the wall. Lean forward and put your weight on your arms. Bend your elbows as far as you can and then straighten again. The further apart your arms are, the easier it is. Start with your arms wider and as you build up strength bring them closer together. This will help strengthen your shoulders, upper back, biceps and triceps (See attached photo).

SQUATS:

The thigh muscles (quadriceps) are the biggest muscle group in the body so if you can only focus on one muscle group, this is the one. Having stronger quads will help boost your metabolism better than any other muscles.  Stand with your feet shoulder width apart. Pretend you are about to sit down in a chair – but there is NO chair there. Stand up and repeat. You can do this with a wider stance or with your toes pointed outwards to change the muscles you are working.

THE PLANK:

This is simple one of the best core/ab exercises you can do. The plank looks similar to a push-up except you aren’t going up and down – just holding steady and contracting your abs and instead of being on your hands, you are resting on your elbows. See the photo below. Hold this position as long as you can. Start with 10 seconds, then 20. If you can build up to 2 minutes, you will be on your way to being “ripped”

SHADOW BOXING

Stand with your feet shoulder width apart.  Close your hands into fists and raise them into the standard boxing position.  Alternate arms punching forward.  You can also do upper cuts or any other type of boxing move.  Keep your core stabilized by pulling your tummy in nice and tight – imagine trying to make your belly button touch your spine.  This is a great upper body workout, but it also strengthens the core.

TAKE THE STAIRS:

Any opportunity you have in a day to take the stairs, do it.  Avoid elevators and escalators.  If you have to go up to say, the 10th floor and can’t take the stairs the entire way, take the elevator to the 8th floor and walk the last 2 flights.  If you are a student, between classes run the stairs.  Use a washroom on the next floor down or up.

Linda Miner

Registered Nutritional Counselor

RNC, CHN, RSNA, CMTA, BA

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Friends or Diet Saboteurs?

July 28th, 2010 No comments »

You can’t change diet saboteurs. You can only change how you react to them.

Are you a passive communicator?

Passive communicators have a difficult time letting others know how they feel. They may be uncomfortable speaking out. They avoid all possible conflict. They let others come first. The message they are sending is “I don’t really count”. If you are a passive communicator it is imperative that you develop strategies for dealing with diet saboteurs.

Strategies:

Just say No - when offered food that doesn’t fit into your weight loss plan, simply say “no thanks”. No explanation is needed. You don’t need to feel guilty about not accepting.

Keep a Journal – look for patterns or situations that trigger you to eat unwanted food. Develop strategies for dealing with the person or situation. Keep a list of strategies in your journal or daily planner.

Leave it sit or throw it away – In my own life, I have plenty of saboteurs.   “Have a piece of cake, it will make you feel better”.  I must be strong enough and confident in my decision to either let the cake sit or throw it in the trash. I tell them right up front – No.  But if they insist and leave the cake in front of me, I throw it away. And I don’t feel guilty – No means no in my world.

Surround yourself with a positive support system – it’s a proven fact that if you surround yourself with a positive support system you will have more success in dealing with the situations and people who sabotage your plans. Your support system will assist you in developing strategies and rally around your efforts. Do you have a positive support system?

Control your environment - Usually our environment will dictate what we eat. Make a conscious effort to have a plan in place before stepping into that particular environment. You know what I’m talking about: The office, a party, your in-laws house, a bar-b-q. Write out a plan of action before you go. Share your plan of action with your strongest supporters and then report back to let them know the outcome.

Remember:

Nothing tastes as good as thin feels. And if you fall off the wagon and succumb to your food weaknesses: pick yourself up, dust yourself off, grab a carrot and start over. Do it now, don’t wait until tomorrow.

Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their weight goals.

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Meal Planning is Planning for Success

July 25th, 2010 No comments »

“By failing to prepare, you are preparing to fail.” Benjamin Franklin

Meal Planning seems an easy enough task, but if you ask people if they plan their meals in advance for the week, the majority of them will say “No”.  Why not?  Why isn’t meal planning a priority?  Some people say they don’t know what they will “feel like eating” on a certain day, others say they like to be spontaneous, others simply admit that they are not organized enough.

What happens when we DON’T plan out our week in advance?

  • We skip breakfast and stall our metabolism
  • We buy lunch because we forget to bring it or don’t have time to make it
  • We find we are missing certain ingredients when we go to make a meal
  • We are tired at the end of the day and, when dinner is not planned, it can lead to grabbing the first thing we see or ordering in or picking up Fast Food or making poor choices
  • We don’t eat a balanced diet with enough servings of fruits and vegetables
  • We spend more money than we should on food
  • We feel guilty about not being more organized
  • We fail to meet our weight loss and health goals
  • We are more stressed

What happens when we DO plan out our week in advance?

  • We eat breakfast and rev up our metabolism
  • We bring a healthy lunch to work
  • We have all the ingredients we need to make our meals because they were on our shopping list
  • We make dinner quickly and easily because everything is ready to throw together
  • We save money
  • You will eat a balanced diet with plenty of fruits and vegetables
  • We feel proud of ourselves for being so organized
  • We are closer to meeting our weight loss and health goals
  • We are less stressed

Making out a menu with a week’s worth of breakfasts, lunches, snacks and dinners allows you to make an accurate shopping list to make sure you have everything you need to prepare each of these meals.  This will relieve a great deal of stress.

All you need to do is:

  • Make a weekly calendar and plan out your meals.
  • Make a shopping list based on that menu.
  • Check your cupboards and fridge to see what you have and what you need.
  • Get your shopping done quickly and easily by sticking to the list
  • Organize your food for the week
  • Prepare lunches in advance
  • Chop any vegetables that you will need for meals during the week
  • Put snacks in individual containers
  • Season or marinate foods, if required

By succeeding at preparing, you are preparing to succeed

Linda Miner

Registered Nutritional Counselor

RNC, CHN, RSNA, CMTA, BA

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Do You Drink Water?

July 9th, 2010 No comments »

If you don’t, you should. The body is made up of 55 to 75 percent water. Throughout the day, we lose about 2.5 quarts of water (and even more if it’s hot and humid outside), so for optimal health you need to replace that water. Without adequate water we experience headaches, lethargy, mood changes and slow responses, as well as dry nasal passages, and dry or cracked lips. Other symptoms include dark-colored urine, weakness, tiredness, confusion and hallucinations.

Men should consume about 3.7 liters (about 13 cups) of water daily. Women should consume about 2.7 liters (about 9 cups).

Sound like a lot? Here are some tips to help you reach your goal:

  • Take a drink every time you walk past a water fountain.
  • Keep a glass or bottle of water at your desk.
  • Instead of a coffee break, take a water break.
  • Drink sparkling water with a squeeze of lemon or lime at social gatherings.
  • Keep in mind, the water your body needs comes from the foods you eat and from beverages other than water.

Foods that have a high water content:

Food Percent of Water
Lettuce (half cup) 95
Watermelon (half cup) 92
Broccoli (half cup) 91
Grapefruit (half cup) 91
Milk (one cup) 89
Orange juice (three fourths cup) 88
Carrot (half cup) 87
Yogurt (one cup) 85
Apple (one medium) 84

Water keeps your kidneys cleansed and your joints lubricated. It flushes toxins from your system and keeps your skin healthy and looking good, so drink up!

Flavored, artesian, mineral, sparkling – what do these watery terms mean? Isn’t water … water?

The Food and Drug Administration has developed definitions for each of these types of water:

  • Artesian water is a certain type of well water, collected without mechanical pumping. The well must tap a confined aquifer (an underground layer of rock or sand with water) that has water standing much higher than the rock, gravel or sand.
  • Mineral water contains standard quantities of minerals that must be naturally present, not added.
  • Purified water has been processed to remove minerals and other solids. (Purified doesn’t mean it is better for you than any other kind.)
  • Sparkling is water with a “fizz,” either with added carbon dioxide or naturally carbonated. (Seltzer, tonic and club soda are not sparkling water, they are considered soft drinks.)
  • Spring water comes from an underground source and naturally flows to the surface. It must be collected at the spring or through a bored hole that taps an underground source of the spring.

Is bottled water a better choice than tap water?

Bottled water sales have soared in recent years, as people increasingly choose bottled water in place of calorie-laden beverages. Drinking sufficient water is certainly to be encouraged, but what type of water is better? The following are factors to consider:

• Environment. Because of the oil it takes to produce and transport the plastic bottles and the waste those bottles leave behind, bottled water is being criticized for its environmental impact. Several actions have been taken or proposed: Some restaurants and work places have banned bottled water, deposit laws were proposed to help boost recycling rates and manufacturers have introduced thinner bottles to reduce the amount of plastic. Some companies are even introducing aluminum and paper containers for water. Individuals also are buying bulk containers or water filters for tap water.

• Safety. Another timely issue is the potential risk from a chemical in some plastics called bisphenol A or BPA, which was sparked by a draft report from the U.S. National Toxicity Program. The report says there is “some concern” for infants and children and calls for more research. The American Chemistry Council, manufacturers of plastic products, has launched efforts to reinforce the safety of BPA in low doses. Tap water had its own scare recently with the report that pharmaceuticals were found in municipal water supplies. A study by the Natural Resources Defense Council concluded that bottled water is not safer or healthier than most tap water. Both are equally regulated – EPA regulates tap water while bottled water is regulated by FDA.

• Cost. One factor to consider when assessing the difference between tap and bottled water is the expense. A New York Times reporter calculated that eight glasses of New York City tap water would cost about 49 cents per year. Bottled water would be 2,900 times as much or $1,400 per year.

• Taste. The taste of tap water may differ in various parts of the country. Some people simply prefer the taste of bottled water, or they find themselves drinking more water if they can choose flavored bottled waters. Increasing the appeal of water can encourage greater consumption – a health benefit as long as the flavored waters are not hidden sources of added sugar. Also, lemon or other flavorings can be added to tap water to enhance its acceptability.

BOTTOM LINE

Bottled and tap water are equally safe with similar regulatory oversight. Fortified, bottled water offers no significant nutritional advantage and the excessive use may have a negative impact on the environment. On the other hand, the increased availability of bottled water has helped encourage greater consumption of water, typically at the expense of sugary beverages, which is a positive trade-off.

Water is the only drink for a wise man. ~ Henry David Thoreau

Join us at the iChange Forum:

I am not a big water drinker. Can someone tell me some things I can try?

Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weights.

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How to Survive Summer Parties

July 2nd, 2010 No comments »

As the summer party season begins, the potential to over indulge in alcohol and snacks becomes very real.  When everyone else is drinking and eating and having a great time, how do you resist joining in on that fun?  But this begs the question: do you have to consume alcohol and eat snacks in order to have a good time?  Is it possible to have fun and to remain in control?

This past Christmas a bunch of friends were attending a Christmas party that was about an hour away so we had to drive.  I agreed to be the designated driver.  At first I was bummed out that I didn’t get to drink and join in the fun.  But as the evening progressed, while sipping my San Pellegrino, I noticed how my friends were turning into idiots the more they drink.  It actually became quite entertaining to watch them say and do foolish things.  It made me wonder if I behaved that way when I drink.  I witnessed that the more people drank, the more they ate.   I also noticed that since I was drinking sparkling water, my appetite was surprisingly diminished.  In the end, this was a very pleasurable party for me because I didn’t feel disgusted at the end of the evening from drinking and eating too much, I learned a lot about social behavior while drinking, and I didn’t suffer the next day.

As you think about attending parties this summer, why not offer to be the designated driver and see if you experience the same thing that I did.  I can tell you that after doing this once, I now regularly offer to be the designated driver because the end result was so much more pleasurable for me.  Here are some other tips to help you through the party season.

  1. Go for the Veggie Plate with Dip and load up on that before starting in on the other offerings.  The fiber in raw vegetables will help you to fill up quickly and the antioxidants will help undo some of the damage from the other choices.  Celery is an excellent natural diuretic.
  2. Try to eat some protein before you start or while drinking alcohol.  Since alcohol is comprised of carbohydrates and can elevate blood sugar levels quite quickly, the protein will help slow down the digestion and stabilize blood sugar levels.
  3. Avoid anything that isn’t “Special”.  Potato chips, for example, are NOT special, you can have them anytime!!!
  4. For every alcoholic drink you consume, match it with a full glass of water.  Dehydration is the main cause of hangovers.  This will also help keep you full and prevent overindulging.
  5. If you are baking goodies, try adding ¼ – ½ cup of ground flax seed to your recipe.  You don’t have to add any extra liquid because the Omega 3 fats in the flax provide enough extra moisture.  Your goodies will taste better, nuttier, have more fiber and not spike your blood sugar as much.
  6. Don’t fall into the “oh, just one bite won’t hurt” trap.  You already know that one bite will lead to 10 or more.

Have a safe and healthy summer.  And remember, DON’T Drink and Drive – Arrive Alive!!!!

Linda Miner
Registered Nutritional Counselor
RNC, CHN, RSNA, CMTA, BA
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Major Site Update Today

June 29th, 2010 No comments »

We updated the site today to improve:

  • Messaging
  • Tracking member success (of which there are many)
  • Inputing tracker information
  • Program curriculum to focus on weekly topics (this week is stress and eating)

More on the updates here.  Take a look and let us know what you think.

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