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5 squares Newsletter |
December
2009 |
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Quick Links
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Do Good, Feel Good |
Play & End Hunger
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 Greetings,
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As this year
comes to a close I am grateful for so many wonderful
blessings in my life: Good health and a loving
family carried me through this year. The end of it
is almost bittersweet. I know I am not the only one
looking forward to a spectacular new year in 2010!
In the coming month you will be challenged with a
myriad of holiday fare that may not be the best for
you if you are trying to maintain or lose weight.
Our feature article, The 10 Best
Ways to Curb Your
Cravings Now, may be the only tool you need
to fight off the urge to overindulge.
For an amazing holiday gift, check out my good
friend Alana's hot company,
Stiletto Spy School.
You might recognize the name from E! Channel or The
Today Show. This month as a 5 squares™ reader, you
can get a great discount on one of her super
packages.
5 squares also makes a fantastic gift, and you can
purchase a gift certificate or even a cookbook. Send
me an email, and I'll personally sign your cookbook
purchase. You can also take advantage of our
Curb Your Cravings
Special and receive a complimentary signed 5
squares cookbook including weight-loss plan. Our
gift to you! See the coupon below for details.
Also, don't forget our 5 squares: 2010 is My Year
Video Contest. It takes only minutes to create your
video, and you will
win three days of 5 squares just for
entering. Who knows, you might even win the Grand
Prize of four weeks of 5 squares deliveries. So
don't delay. December 15th is the deadline. Wouldn't
that start off your New Year just right?
Our recipe this month for
Pulled Turkey Salad
is loaded with curb-your-cravings ingredients. It's
also a great idea for your turkey leftovers.
Happiest and healthiest to everyone, and I'll see
you in the new year.
Happy Eating!
Monica Lynn
Nutritional expert and Founder of
5 squares
P. S. Feel free to
email me your feedback and questions and forward
this newsletter to friends using the blue "Forward
email" link at the bottom of your email. |
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Nutrition: The 10 Best Ways to Curb Your Cravings Now
Do you ever feel that if you don't eat that
entire plate
of heaping pasta or that huge helping of
chocolate cake
that you won't survive?
Are you considering what you think are
your only
solutions:
1) sitting on your hands at the table or
2) traipsing off to the woods to live and
forage for plant life?
If you have answered yes to any of these
questions, don't
beat yourself up. Use our quick guide to
learn some facts
about how to curb your cravings.
With the holidays fast approaching, there is
what seems like an infinite number of events
tempting you at every turn. How can you
possibly restrain yourself at your aunt's
annual buffet feast and at the endless
stream of cocktail parties with dips, chips,
cheese and crackers, cakes and cookies
galore. If there is one time of year that
you are faced with the onslaught of
delicious sweets and starchy carbs, it is
the month of December after Thanksgiving's
gluttonous kick-off.
It is hard enough during the rest of the year to
fight off your impulses. So what should you do
when you can't seem to rein in your almost
desperate pursuit of
sugar and bad or simple
carbs? First, dig a little deeper.
Cravings:
Behavioral or Biological?
Experts say there are some medical reasons that
may be firing up your hunger pangs. It actually
may
be more than a problem with your
self-discipline.
- Depression and diminished flow of
serotonin: Serotonin is the feel-good
hormone. Hormonal imbalance and poor
digestion can be possible causes of low
serotonin. In this case you need a quick
pick-me-up to feel good, so you
self-medicate with a shot of cake,
cookies, or whatever your weakness is.
The problem is these "shots" don't last
long before you crash again. And the
binging cycles continue, wreaking havoc
with your system and your ability to
manage your weight.
- Insulin resistance: If you have
been on low fat, high carb diets for
years, you may have developed some
resistance to insulin. In this scenario,
your body cannot absorb the nutrients it
needs and craves more. You may have low
blood sugar, which will propel you right
to your favorite sweet treat or simple
carb for that quick fix.
- Adrenal fatigue: Large amounts of
stress and insomnia can lead to
adrenal fatigue. With adrenal fatigue
your body will also crave the energy
boosts of sweets and carbs.
- Inadequate nutrition: If you don't
feed your body nutrients, you will
endure vicious cycles of cravings, quick
fixes in the form of nutrient deficient
sugars and simple carbs, and then more
cravings. All of this will lead to
weight gain.
So yes, you may have a wee bit of a discipline
problem, but you should also check with your
physician to make sure there is nothing more
serious going on. Years of unhealthy eating can
lead to diseases such as obesity, diabetes, and
heart disease to name a few.
Tips to Combat
Your Cravings
You actually can curb your cravings and over
time, they can become a distant memory.
1. Speak to
your doctor.
You may just need to supplement your eating with
chromium, which can help stabilize your blood
sugar and reduce your cravings. Or you may need
to add the supplement amino acid glutamine to
help combat your sugar pangs. Also, some
medications can affect your blood sugar levels.
It could be that simple, but let you doctor be
the judge.
2. Eat
regularly.
This is critical to warding off binge eating. If
you eat every 3 hours or so, you won't reach
that terrible moment of desperation where you
wolf down the most convenient food, healthy or
not. For some people, the intervals can be
longer, every 4 or 5 hours. It is up to you. The
point is that you should never feel famished.
Ever. In addition to reducing cravings, this has
the double bonus of keeping your metabolism
running at top speed. Having a good metabolism
will help you to burn calories and reduce or
eliminate weight gain. This could be the only
thing standing between you and losing those last
few pounds.
3. Eat smart.
Some foods help to suppress your appetite.
- Oatmeal
- Apples (The fruit, not the juice.
Fiber is your friend.)
- Pine nuts
- Salad (Eat this first before the
rest of your meal.)
- Olive oil/other unsaturated fats
- Flax seeds (Ground flax seeds are
easier for your body to absorb the
nutrients.)
- Beans
- Whey protein
- Spicy flavors (Hot peppers, curry,
and hot mustard.)
4. Choose low Glycemic Index foods.
This is another tactic for maintaining blood
sugar levels.
- Whole grains, brown rice, basmati
rice, quinoa, sweet potatoes. Basically
nothing white.
- Lots of vegetables which are usually
loaded with nutrients and fiber, and at
the same time have low calories and low
GI ratings.
- Choose healthier sweets like fresh
fruit instead of desserts and snacks
loaded with sugar.
- Eat some fat and protein with your
carb to help stabilize your blood sugar.
5. Avoid
processed foods, artificial sweeteners, and
caffeine.
These groups are deceiving. Sugar, fat, and salt
lurks in processed foods and artificial
sweeteners rev up your sweet tooth. You may feel
that caffeine "clears the cob webs" in your
mind, but it can mess with your blood sugar
levels.
6. Restrict
your calorie restriction.
This may sound funny, but according to some
experts you will do more harm than good if you
drastically reduce your calorie intake. You body
needs fuel after all, so speak to your physician
about what would be optimum for your weight
goals.
7. Exercise
consistently.
When you exercise, your body releases endorphins
and improves your mood. You are more likely to
be able to control your eating since mood and
eating behavior are closely linked. Try to get
at least a half hour of exercise each day. Split
that up in shorter sessions if you have trouble
finding 30 minutes in one shot. The bottom line
is get moving. Bust to move as they say.
8. Plan for and
portion out your cheats.
Now, of course, we are smack dab in the middle
of the
holiday season, so don't deprive your self
of everything you love or you will create a
monster carbivore. If you know you will be in a
challenging environment like your company
holiday party, then make sure you eat every 3
hours during the day beforehand. Give yourself
permission to cheat with portion control in mind
and focus on chatting with your colleagues. If
you are not starving when you arrive at the
party, it is less likely that you will attack
the servers as they approach you laden with
trays of hors d'oeuvres.
9. Get light.
To enhance your mood, make sure you get enough
light as the winter months unfold. Seasonal
affective disorder is real, so make sure you get
outside each day even for 15 minutes.
10. Drink
water.
The topic of
water appears in almost every one of our
nutrition articles, because it is critical to
maintaining a healthy body. It has zero calories
and carbs, moves toxins out, and can make you
feel full.
Also check with your medical professional about
adding supplements and
vitamins to your daily routine. Please
email us or call us toll free at
1.866.5.WE.COOK (1.866.593.2665) if you have any
questions. After all, we are only one click
away.
You can also visit our
archive page for past newsletter
nutrition articles.
The health
information provided here is for informational
purposes only and is not intended to substitute
for seeking professional medical care.
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Cool Yule Gift
Giving: The Stiletto Spy School & Special Offer
Looking for an unforgettable gift? Look no further.
We have the coolest gift you can give to
your
self and/or your favorite frustrated
adventurer.
Check out the special offer for 5 squares
readers.
Stiletto Spy School for women and MI-6 Academy
for men provide a variety of day and weekend
missions teaching you all you need to bring out
your inner James or Jane Bond. From mind-blowing
defensive tactics to high-speed stunt driving;
from martini mixology to firearms training to
deception detection to charisma and allure,
you'll learn from real skills, from real experts
and have a total blast doing it!
Your mission, should you choose to accept it,
will be to live out your true potential as you
experience action-packed adventures while
feeling like the lead in your very own spy
thriller. You will create memories and friends
for a lifetime. Join one of the scheduled
missions or design your own for you and your
friends through their "Special Ops" programs.
Stiletto Spy School and MI-6 host one day
missions in New York City and weekend long
missions in Las Vegas. Prices start at $295 for
half day events. For a calendar of upcoming
missions and for further information, visit
www.stilettospyschool.com and
www.Mi6academy.com or call 1.888.779.1905.
Or watch New York's
CBS channel for a glimpse of some of the
fun.
Take advantage of this special gift-giving
offer: Mention the 5 squares newsletter when you
call and get 10% off your purchase. Offer
expires 12/31/09 and can not be combined with
any other offer.
You can also visit our
archive page for past newsletter
articles on resources |
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Enter & Win 5
Squares. The Deadline is Dec 15th!
 Get your New Year's resolutions off to
a great start by winning either 3 or 28 days of
5 squares deliveries.
You simply
can't lose!
Enter our "5 squares: 2010 Is My Year" Video
Contest with a short, 2 minutes or less, video.
Just for entering, you will win three days of 5
squares. It's a cinch. Just use our four easy
steps.
And who knows, you may even win the Grand
Prize of four weeks of 5 squares food
deliveries.
In your video tell us why you love 5 squares.
You may want to explain how the food delivery
service, Monica's cookbook, or the newsletter
has impacted your life and why you deserve to
win big.
If you have never experienced 5 squares, then
tell us why you deserve to win the Grand Prize,
four weeks of 5 squares deliveries (a retail
value of $1,204).
And just for submitting an eligible video, you
will receive three days of 5 squares deliveries
(a retail value of $129) as a "thank you." Be
serious, be funny, but above all be your unique
self. 5 squares judges will be looking for you!
We know you are really busy. Think about it. Do
you have 10 minutes to spare for a chance to
make some real positive changes? Winning could
be the extra push that will make all the
difference in the New Year. A new you for a New
Year. If you win our Grand Prize, you won't have
to cook for four weeks! You will be swimming in
extra time. And just for giving this contest a
try, you won't have to cook for three days.
About 10 minutes of your time for 3 or 28 days
of absolutely no cooking or worrying about
meals? See below or call us for further details.
How to Enter in
4 Easy Steps
Enter the contest by submitting your video and
emailing us by 12midnight EST, December 15th,
2009. It's as simple as these 4 steps.
Step 1:
If you are not a current 5 squares customer,
check to make sure 5 squares is available in
your area. Read the Eligibility, Rules, and
Regulations.
Step 2:
Your creative assignment: Grab your video camera
and tape a quick video telling us why you love 5
squares and why you deserve to win the Grand
Prize. If you are new to 5 squares, focus on why
you deserve the Grand Prize. Make it 2 minutes
or less.
Step 3:
Upload it to
YouTube and tag it "5 squares, 2010
is My Year Video Contest, weight management." To
upload to YouTube, you must be a registered user
which is free.
Step 4:
Email us with your complete contact information
(see Eligibility, Rules, and Regulations) and
the link to your video on YouTube and tell your
friends. The greater the number of comments from
different friends on your YouTube video, the
better your score will be. Good luck!
Judging
Criteria
A panel of 5 squares judges will use the
following criteria to determine the winner.
Originality and Creativity - 40%
Adherence to Creative Assignment - 20%
Overall Appeal - 20%
Number of Unique Comments on entrant's YouTube
video page - 20%
Eligibility,
Rules, and Regulations
Eligibility:
No purchase is necessary. A purchase or payment
will not increase the chance of winning.
Entrant must be at least 21 years old and a
legal resident of a 5 squares service area.
Videos must not be longer than 2 minutes. There
is no minimum length.
Videos must be in English, must be appropriate:
no offensive language or gestures, no nudity or
obscene material, no children, and no defamation
of any kind, and are subject to the sole
discretion of 5 squares.
The person submitting the video and emailing 5
squares with the submission is the entrant. The
entrant is the one (1) person who owns the email
address associated with the submission. If any
group elects to collaborate on a submission,
they are required to designate one (1) person as
the agent of the group to enter the contest,
agree to these rules and accept the prize on the
behalf of the group. Neither 5 squares nor any
of the contest parties are liable for any
disputes between collaborators arising under or
related to the contest.
One entry per person.
Rules and
Regulations:
By entering this contest and uploading your
submission, you irrevocably grant to 5 squares
and its Agents the unconditional and perpetual
right to post, display, publish, use, adapt,
edit and/or modify such submission in any way,
in any and all media, for any purpose, without
limitation, and without consideration to you.
At the time of submitting an entry, an entrant's
entry must not infringe the intellectual
property rights of any third party including but
not limited to, any rights associated with any
music contained in the entry. Each entrant must
have the relevant permission, where required, to
use any third party intellectual property and
images or likeness of any person contained in
the entry.
All contest entrants further agree to release
and indemnify and hold harmless 5 squares and
the contest parties from any and all claims that
any commercial, advertising, presentation, web
content or any other material subsequently
produced, presented, and/or prepared by or on
behalf of 5 squares infringes on the rights of
entrant's work as contained in any submission.
Videos will not be returned to entrants.
By entering, entrant agrees to be bound by these
official rules and the decisions of the judges,
which shall be final in all respects.
Void where prohibited by law.
5 squares disclaims any responsibility
associated with potential problems with YouTube,
including but not limited to lost, late,
corrupted, or misdirected entries, whether due
to technical or computer malfunctions or
otherwise.
5 squares reserves the right to cancel,
terminate, modify or suspend the contest in the
event that the contest is not capable of running
as planned.
Your odds for winning depend upon the number of
valid entries received. Approximately 1600
newsletters were emailed announcing this
contest.
Limit of one (1) Grand Prize throughout the
Contest period unless there is a tie.
The Grand Prize winner will be announced in the
January, 2010 5 squares e-newsletter and on the
5 squares Web site during the week of January
4th, 2010.
If there are no entries, prizes will not be
awarded.
5 squares is located at 106 Centre Avenue, New
Rochelle, New York, 10801. Telephone numbers:
Local - 914.235.5565 and toll free -
1.866.593.2665.
Prizes are non-transferable.
Technical
Requirements:
Entrant must submit a video file to YouTube and
follow the YouTube
Terms of Service and
file requirements.
Entrant must email info@5squares.com with link
and complete home address and phone information
to be officially entered in this contest.
Maximum length for a video entry is two (2)
minutes. There is no minimum length.
Notification
and Awards:
A panel of judges from 5 squares, which is
located in New Rochelle, New York, will
determine the winners on December 20, 2009.
All eligible entrants will be notified by email
to receive their 3 days of 5 squares deliveries
(a retail value of $129) December 21st, 2009.
Eligible entrant winners can schedule the 3 days
(in a row) of 5 squares at his/her convenience
starting January 1, 2010.
One day of 5 squares food deliveries includes
five meals (3 meals plus 2 snacks).
The Grand Prize winner will be notified by email
on December 21st, 2009. The Grand Prize winner
can schedule the 28 days of 5 squares deliveries
(a retail value of $1,204) at his/her
convenience in any succession starting January
1, 2010.
All prizes must be collected by June 30th, 2010.
To obtain your prize, you will be required to
sign the 5 squares Publicity Release agreeing to
5 squares' use of your first name and likeness
for advertising purposes and email your video
file to info@5squares.com.
You can also visit our
archive
page for past newsletter articles on resources |
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Recipe:
Pulled Turkey Salad with Arugula, Garbanzos, &
Red Onion
This recipe is a
delicious way to tackle your cravings
and use up your leftover holiday
turkey.
From Monica's cookbook,
5 square Low-Carb Meals, The
20-Day Makeover Plan with Delicious Recipes
for Fast,
Healthy Weight Loss and High Energy.
.
Ingredients
8 oz
fresh turkey cutlets
Salt and fresh ground black pepper to taste
3 to 4 tablespoons sugar- and calorie-free
balsamic dressing
1 bunch arugula, trimmed and washed, about 4
cups
1 small red onion, thinly sliced, about 1/3
cup
½ cup canned garbanzo beans, rinsed and
drained
3 cherry tomatoes, halved
Preparations
1.
Preheat the oven to 375 degrees F.
2.
Slice about 8 oz of leftover roast turkey
or
Spray a 12-inch square of aluminum foil with
Pam. Place the turkey on the foil and season
lightly with salt and pepper. Crimp the foil
to form a neat package. Bake 20 to 25
minutes
until cooked through. Transfer the turkey to
a plate to cool.
3.
Pull the turkey into long shreds and toss
with 1 tablespoon of the balsamic dressing.
4.
Toss the arugula and red onion with the
remaining dressing to taste.
5.
Mound the arugula onto two plates and top
with turkey. Sprinkle with the garbanzos and
garnish with the cherry tomatoes.
Serves
2.
You can
also visit our
archive
page for
past newsletter recipes.
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Curb Your Cravings Special |
Receive
Complimentary
Cookbook!
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Receive a complimentary signed cookbook when you
sign up for a month of 5 squares.
Start the New Year as the New You and don't wait
another minute. Call today and prepay for four
weeks
of 5 squares with a minimum of four days per
week.
You will receive a free copy of Monica Lynn's
5 square Low-Carb
Meals, packed with practical advice and
delicious recipes. We can help you get started
right now. Please call for full details.
Please mention this newsletter when you order.
This offer expires December 31, 2009 and cannot
be combined with any other offer.
Call us at 1.866.5.WE.COOK or
email us. Share this offer with your friends
by using the blue "Forward email" link at the
bottom of your email.
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Offer Expires: December 31, 2009
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5 squares™ healthy eating plan is a
weight management program
designed to help you manage your eating habits and achieve
personal weight and health goals. We take all of the
guesswork out of eating properly by eliminating the
opportunity to make wrong choices.
Our expert chefs prepare
guilt-free,
delicious food, which is delivered right to your door
before 6 a.m. Because you have your five meals for the day
(3 meals plus 2 snacks), you have the power to eat the right
foods, the right amount, and the best nutritional calories.
The 5 squares monthly e-newsletter is a great resource for
nutritional advice;
quick, healthy-lifestyle tips; recipes; resources and
special offers; and
5 squares promotions.
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Email us:
Info@5squares.com
Call us toll-free:
1.866.5.WE.COOK (1.866.593.2665)
Visit us:
www.5squares.com
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