WHEN You Eat Could Be As Important As WHAT You Eat

WHEN you eat could be as important as WHAT you eat.  According to a report from KPRC-TV in Houston, a new study suggests that timing when eating could matter when trying to lose weight.

Researchers from Harvard University said this is the first large-scale study that found that when you eat matters.  People who eat their big meal of the day early tend to lose more than those who eat late.

The study looked at Europeans whose big meal of the day is lunch.  Those who ate before 3 p.m. dropped significantly more weight, and they were also less likely to develop diabetes.  The amount eaten didn’t seem to matter.

Obesity expert, Dr. Gary Foster says that although the study is interesting, “When it comes to weight control, it’s a calorie game.”  Foster says if you eat too much and move too little, you will gain no matter what.  A calorie equals the same at 6 p.m. as it does at midnight.

Foster points out that if you change the time of day in which you eat your calories, it won’t make much difference as long as your calories are constant, it would make no difference.

He says that is likely why the late eaters in the study, who skipped breakfast, packed on the pounds.

Dr. Foster says: “It’s not that there is something magical about breakfast, it’s just that it sets you up to be more hungry when you do get to that lunch meal. It’s not about a timing effect, it’s that if you food deprive yourself for 5, 6, 7 hours, and let’s say, eat lunch at 3 instead of 1. You’re going to be a lot hungrier at 3 o’clock, so you’re much more likely to overeat.”

By the way, for some great guidelines on diet and exercise check out the American Heart Association’s website at and click on “Getting Healthy”

I’m Bill Maier for Shine.FM

Click here for the audio version of this article.

How To Protect Your Family From Food Poisoning

Lettuce and other leafy vegetables are good for, but they can also make you very, very sick.

The Wall Street Journal is reporting that leafy greens are the largest source of food-borne poisoning in the U.S.

A study released by the Centers for Disease Control and Prevention shows that 2.2 million people get sick annually from eating contaminated leafy vegetables. That represents about 23% of the cases of food-borne illness each year.

Produce foods, a category that includes vegetables, fruits and nuts, sicken 4.4 million people a year, according to the report.  That’s a greater number than the illnesses caused by contaminated beef, pork, and poultry, but the pathogens found on meat are generally more deadly than those found on vegetables.

Contaminated poultry is particularly deadly, accounting for 19% of food-related deaths.

Contaminated produce can also be deadly. A listeria outbreak in cantaloupes killed 33 people in 2011.

Contamination on farms and in processing facilities from bacteria such as salmonella, E. coli and listeria are often behind the large food recalls, but often food contamination takes place in home and restaurant kitchens.

Illnesses can be greatly reduced, she said, if food preparers take simple precautions such as washing their hands often and keeping raw meat separate from fruits and vegetables. Cooking the meat properly kills any bacteria that may be on it, but if the germs were first spread to another food that isn’t cooked, people can get sick.

By the way, the good news is that most food-related illnesses cause relatively minor discomfort and go unreported.

For more information on preparing food safely, visit the USDA’s website at

I’m Bill Maier for Shine.FM.

Click here for the audio version of this article.

The 6 Healthiest Berries for Women’s Hearts

Berries are bright, flavorful and sweet super fruits that have a long list of health benefits. These colorful fruits are high in antioxidants and polyphenols, which help fight chronic disease and cancer. And their health benefits just keep getting sweeter!

A recent study in the journal Circulation suggests that sprinkling just a few more blueberries in your yogurt or blending strawberries into your morning smoothie may help reduce heart attack risk.

Here are the top six berries for women’s health.


These tasty berries are rich in polyphenols, which may help prevent cardiovascular disease and even cancer. They contain high amounts of fiber compared to other types of fruit: One cup has about 7 grams of fiber. (The recommended daily intake of fiber is 25 to 35 grams.) What’s more, they’re rich in vitamin C and contain a bit of iron, calcium and vitamin A, too. Bake them in a pie, spread them in a jam on whole-grain toast, or just eat them by the handful!


Eating blueberries may help your memory, and they have high levels of compounds that help widen arteries, which helps blood to flow smoothly. Rich in antioxidants, blueberries are also low fat, free of saturated fat, and a good source of fiber and vitamin C. No wonder they’re linked to a lower risk of heart attack!


Strawberries are heart-healthy and packed with vitamin C. They are also an excellent source of folate, which is a nutrient that’s suspected (but not proven) to help protect your heart. Like blueberries, they contain compounds that help widen the arteries, which may prevent plaque buildup. Another benefit? They whiten your teeth naturally!


These sweet berries are rich in heart healthy fiber; just half a cup delivers 4 grams. You also get 25% of your recommended intake for vitamin C and manganese too. Raspberries are low in fat and have high levels of polyphenols, which help reduce heart disease risk. Try to sneak these into your diet whenever you can.

Acai Berries

When it comes to antioxidants, this Brazilian fruit smashes rivals like blackberries, strawberries, and blueberries. The berries are a good source of fiber, but are tart. Mixing them in smoothies, oatmeal, and yogurt helps temper the bitterness.


These tart little berries are popular around the holidays, but given the health benefits (especially for women), you should try to eat them year-round. Among other benefits, cranberries may increase HDL, or good cholesterol, and may also help prevent urinary tract infections, so they are a win-win!

This article originally appeared on

A Crowd-Pleasing 8-Layer Dip for Big Game Sunday

From Everyday Food, I found this amazing recipe for the “Big Game” on Feb. 3rd. Don’t forget when you serve this up that tonight is the last night to register for our Super Mom contest!

8-Layer Dip

1 can (16 ounces) refried beans
2 teaspoons fresh lime juice
Coarse salt and ground pepper
1/2 cup sour cream
1/2 cup grated cheddar (2 ounces)
1 can (4.5 ounces) chopped green chiles
2 plum tomatoes, seeded and chopped
1 avocado, halved, pitted, peeled, and diced small
1 cup shredded romaine lettuce
2 scallions, chopped
Tortilla chips, for serving

1) In a medium bowl, combine beans, lime juice, and 2 tablespoons water; season with salt and pepper.

2) Transfer to a serving dish. Top with sour cream, cheese, chiles, tomatoes, avocado, lettuce, and scallions.

3) Serve with tortilla chips.

Great Nutella Hot Chocolate Recipe For Your Family

Hey, it’s Garrett from Shine Afternoons and there’s nothing better than a cup of hot chocolate to warm you and your family up after a cold day!  I found this awesome recipe for some yummy “Nutella” Hot Chocolate on Pinterest this week–see what you think. And if you have a favorite recipe, feel free to share it.

Nutella Hot Chocolate

4 cups whole milk
½ cup Nutella
mini marshmallows or whipped cream


In a medium sauce pan over medium-low heat, whisk together milk and Nutella until the Nutella is melted and milk gets nice and warm. Serve in mugs and top with marshmallows or whipped cream. Makes 4 servings. This can be made ahead of time, cooled, and stored in the fridge. Reheated on the stove or microwave in individual mugs. If microwaving, reheat each cup for about 1 minute.

Came Down With A Cold or Flu? Eat These Foods

A balanced diet can boost your immune system and help prevent you from getting sick, but if you happen to catch a cold, or worse, the flu, a healthy diet is essential in helping you recover faster. Here are the foods you should be eating when you’re sick.

  • Beverages – Lots of Them: You may not feel like eating solid foods, but make sure to take in plenty of fluids. All-natural ginger ale and peppermint or ginger tea are good choices if you have an upset stomach, and electrolyte-infused beverages are a good option if you’ve been visiting the bathroom a lot. Real fruit juices like OJ, grapefruit, and apple cider will offer calories and nutrients to help feelings of dizziness from not eating, but if you have a stuffy nose, choose hot liquids such as tea with lemon or our apple cider vinegar brew.
    Some other options: Green tea supports the immune system, and if you add a little honey, it will also coat your scratchy throat. Cold-pressed green juice is an easy way to get a huge amount of needed cold-busting nutrients.
  • Easily Digestible Protein: Getting enough protein is important whether you are sick or healthy, because it strengthens your body. Since your stomach may not be up for digesting a steak, and you probably don’t have the energy to cook an elaborate meal, choose easily digestible proteins that take little or no time to prepare such as eggs, tofu, or chicken
  • Flavonoids in Citrus Fruits: Even though vitamin C may not shorten the duration of your illness, don’t ditch citrus fruits altogether. The soft white skin found on oranges, grapefruit, lemons, and limes contains flavonoids, which increase immune system activity.
  • Infection-Fighting Glutathione: Glutathione is a powerful antioxidant that has been shown to fight infection. It’s found in red, pulpy watermelon and also cruciferous veggies like broccoli, collard greens, kale, and cabbage.
  • Soup and Broth: Clear broths like miso, chicken or veggie broth, and beef bouillon will keep you hydrated and are easy to digest if you don’t have much of an appetite. If you are feeling hungry, soups that contain chunks of veggies, whole grains like barley, and some kind of lean protein will also offer added vitamins and nutrients. The hot liquids do double duty by warming the body from chills and also opening up sinus passages to relieve congestion.
  • Foods Rich in B6 and B12: Vitamins B6 and B12 are healing nutrients, so get your fill of fish, milk, nutritional yeast, fortified soy milk and cereals, potatoes, spinach, and turkey while you’re under the weather.
  • Yogurt: In a German study, the probiotics in yogurt were found to shorten colds and flu by almost two days. Choose ones that contain the bacterial strains Lactobacillus casei or Lactobacillus reuteri, since these two are the ones linked to improving immune response. Greek yogurt is a great option since it also contains at least 10 grams of protein per serving.


12 Smart Ideas for Breakfast on the Go

Set yourself up for healthy-breakfast success by stocking your shelves with items you can grab and go. Here are 12 ideas.

Good News Story: Expecting Mom Gets A Surprise Gift!

A random act of kindness by a restaurant helped brighten an expecting mom’s day. Read more about it here.

New Year’s Resolutions That Stick

To make this year’s resolution a success, I’ve created a plan that will help you BUILD momentum as the weeks progress, rather than lose it. Unlike in Januarys past, the idea is to start off with small changes and up the ante as you start to lose weight and see results. It’s the same strategy I’ve seen many “big losers” adopt on their way to shedding hundreds of pounds…and it works. Think small and read more here.

Food Allergies & Bullying

Does your child have a food allergy?  If so, he or she could be a target of bullies at school.

According to a new study reported by Medical News Today, food allergies can pre-dispose children to being bullied at school,

Researchers looked at 251 families from a New York City food allergy clinic.  They found that nearly a third of the kids have been bullied because of their food allergy.

Most of the kids said that their classmates had threatened them with the food to which they were allergic. They would wave it in front of them, throw it at them or tell them that they would sneak it into their food when they weren’t looking.

As you might expect, the study showed that bullying is associated with reduced quality of life as well as increased stress for the children and their parents.  Parents were aware of the bullying only about half of the time.  When they knew about it, the children’s quality of life improved.

The research team says that pediatricians and parents should screen for bullying in children with food allergies.

By the way, a separate study found that food allergies are associated with anxiety and loneliness in children. In fact, one out of five allergic children don’t attend classmates’ parties.  One in four of these kids say they always bring “safe food” with them.

To learn more about the new study and how you can help your child, visit the American Academy of Pediatrics’ website at

I’m Bill Maier for Shine.FM.

Click here for the audio version of this article.