It's hard to stick to a low-calorie diet day after day to lose weight, but new research shows you don't have to, says Dr. Susie Rockway, a veteran nutritional and biochemical expert in the U.S. health industry.

"Recent studies show you can lose 10 to 30 pounds in eight weeks through alternate-day fasting," she says. "Every other day, dieters in the study ate only lunch - no breakfast or dinner - between noon and 2 p.m. The following day, they could eat whatever they wanted. Not only did they not 'gorge' as expected on the feed days, most had an easier time sticking with it."

Dieting is as much about the mind as it is about the body, and most people have a difficult time staying with any sort of very strict regimen, says Sebastien Hebbelinck, a 20-year-plus veteran of the nutraceutical industry.

In the alternate day fast studies conducted by Dr. Krista Varady of the University of Illinois at Chicago, participants on average consumed only 110 percent of their energy needs on feed days, Rockway says. Lunch on fast days was 400 to 500 calories for women and 500 to 600 calories for men.

Hebbelinck, the CEO of Apax Business Development, which produces the water-soluble fat-binding supplement Lineatabs (sold at GNC and www.lineatabs.com), offers these other suggestions for indulging your taste buds while losing weight or maintaining a healthy weight.

• Eat your bigger meals earlier in the day. Avoiding large meals at dinnertime is effective in helping to lose weight, particularly abdominal fat. In fact, another fasting study -- presented at this year's American Diabetes Association conference - showed that dieters who ate big meals at breakfast and lunch and skipped dinner lost more weight than participants who ate six small meals a day.

• Don't belly up to the buffet bar. Whether it's a cheat meal or a cheat day, throw all those studies out the window if you gorge on huge quantities of food. Eat controlled portions of healthy, nutritious foods. You can enjoy a nice lunch with a glass of wine and even a dessert, but don't go back for seconds and don't order the Decadent Chocolate-for-Four if you have no plans to share!

Rockway adds the following tips based on her nutritional and biochemical expertise.

• Include plenty of fiber and water (stay hydrated!). Unlike most nutrients in foods, we don't absorb fiber. It passes through our digestive tract, and if it's soluble fiber, it can help us feel full since it forms viscous gels. High-fiber foods include legumes, beans, avocados, nuts, whole fruits (versus juice), and whole-grain foods such as whole wheat spaghetti. On a cheat day, you may splurge on    a higher fat hamburger or fries, which case this is the perfect time to take a fiber-rich fat-binding supplement such as Lineatabs before the meal to help prevent some of the excess fats from being absorbed. Rockway likes Lineatabs because, unlike other fat-binding supplements, it dissolves in water and is consumed as a beverage, making the fiber soluble in the stomach and immediately available to bind to fats. It then forms a viscous fiber in the small intestines to form a barrier to reduce absorption. AND you get the fluid your body needs!!

• Healthy eating: Plan meals that are higher in lean protein and lower in simple carbohydrates. This will help you avoid a sugar spike that will leave you feeling hungry soon afterward. It also stabilizes your insulin levels, and protein foods are the most satiating.  If you are satisfied after you eat, you will be less likely to snack later. Some great high-protein choices include turkey or chicken  breast, pork loin chop, tuna and salmon and whey protein shakes. Avoid foods high in simple carbs, such as syrups, soft drinks and jams.

About Dr. Susie Rockway, Ph.D., C.N.S. & Sebastien Hebbelinck

Dr. Susie Rockway, Ph.D., C.N.S., is a veteran nutritional and biochemical expert and decades-long health industry expert. Rockway has worked for multiple companies in executive capacities, including as an executive director of product development, a director of research, and a manager for science developing health and wellness products, where she communicated nutrition and new science updates to consumers. She has also designed testing strategies for clinical efficacy studies.

Sebastien Hebbelinck is an internationally recognized business entrepreneur who has been active in the nutraceutical industry for more than two decades. He is the founder and CEO of Apax Business Development, a 21-year-old company that has experienced major success in Europe with the dietary supplement Lineatabs (sold at GNC and www.lineatabs.com). The product contains Solusitan, an all-natural fat-binding complex contained in an innovative delivery system that dissolves in water, making it immediately available in the stomach to bind with fat molecules in food.

Homecoming set for Dec. 14 for Peoria-based National Guard unit

PEORIA, IL (12/13/2013)(readMedia)-- Approximately 60 Illinois Army National Guard Soldiers who served in Afghanistan with 2nd Battalion of the 238th General Support Aviation Battalion in Peoria will return home tomorrow with a homecoming ceremony at 12 p.m., Dec. 14 at the Army Aviation Support Facility #3, 2323 S. Airport Road in Peoria.

The unit was mobilized in January and deployed in support of Operation Enduring Freedom. The aviation unit includes members from across Illinois.

While deployed, the 238th flew CH-47 Chinook helicopters for heavy helicopter air movement and air assault missions. It was also in charge of re-supply operations and aviation maintenance support. The unit moved personnel and cargo across the battlefield to decisive points at critical times.

The company flew more than 3,100 combat hours, moving more than 14,000 people and three million pounds of cargo during its rotation.

"I cannot speak highly enough of this company and its Soldiers," said Maj. Clarence Pulcher of Morton, Ill., commander of the 238th. "We executed all of our missions without fail and without a single serious accident."

Pulcher highlighted his maintenance section's performance after several of the unit's aircraft were damaged by a hailstorm in April, just weeks after the unit arrived in Afghanistan.

"It was a hailstorm of biblical proportion dropping anywhere from pea-sized to baseball-sized hail," Pulcher said. "Living most of my life in Southern Illinois, tornado alley, I have never seen anything like it."

Pulcher said his maintenance teams worked around the clock to get the Chinooks airborne within two weeks.

News media attending the event should arrive at least 30 minutes prior to the ceremony. For more information call the Public Affairs Office at 217-761-3569 or email us at ng.il.ilarng.list.staff-pao@mail.mil.

Media and others attending the ceremony should prepare for inclement weather and be flexible for any last minute time adjustments.

Enjoy extended shopping hours until 8pm on Thursdays, Fridays, and Saturdays at many LeClaire stores starting Friday, November 29th and going until Saturday, December 21st. And, many stores will be open until at least 3pm on Christmas Eve for that last minute gift or stocking stuffer!

CALENDAR

December 13^th - Bier-Stube starts celebrating 12 days of Christmas specials! http://bier-stube.com/

December 13^th - Visit With Santa at First Central State Bank! 4-5:30 pm

December 14^th - Go Fish Bar and Marina Holiday Party - The Fry Daddies are playing from 7-11 p.m. - Princeton.

December 15th - McKnight/Griebel Benefit - LeClaire Civic Center - 11 am - 7 pm.  Come help a young family who is experiencing tough times. 3 tacos, rice, beans and a drink, just $6. For more information, call Annette Black - 563-370-7735.

December 15th - Faithful Pilot Wine Tasting 3:00-5:00p.m $15.00 for 15 wines.  All wines purchased will be here for your Christmas Dinner Table!

December 16^th - Economic Development Meeting - 204 Jones St. 8:00 a.m.

December 19^th - Market Snapshot with Liz Ann Sonders 3:00pm - Eric Johannes, Charles Schwab - 5345 Elmore Ave #300 - Davenport, IA  52807. Please RSVP 563-275-3659

December 19^th - Civic Club Christmas Party starting at 6:00 pm with a potluck.  Meat will be provided (pulled pork and brisket). Everyone should bring a covered dish to share and a white elephant present if you want to participate in gift giving.  Please wear an old ugly Christmas sweater or sweatshirt (decorate it yourself) and win a fun prize.  Bring a friend. Call Vicky Haynes, cell phone 563-639-4621, or Annette Black, 289-3498, for details.

December 31st - Faithful Pilot - New Years Eve - 7 courses includes champagne toast at the end of your meal.  Seatings at 6:00 & 8:30 for $100.00 per person (no coupons or discounts) $50.00 for a wine pairing will include 5 glasses of wine per person. Call 563-289-4156 for reservations.

December 31^st - Steventon's - New Years Eve - Open for regular dinning from 5-9 and a party from 10-1. The party is 75 dollars plus tax and gratuity. It includes appetizer stations, open bar, live music, a dance floor, a photo booth and a shot ice luge. We are also providing people with a ride home if they need it.

Save the Date

January 25^th - Freedom Rock Trivia - LeClaire Fire Station Come help raise funds for the Freedom Rock, coming to the LeClaire levee as the chosen site for all of Scott County! Doors open at 6:00 pm and trivia will start at 7pm. Cost is $10 per person. All proceeds will go to the Freedom Rock fund. You don't have to be good at trivia - come for the fun and to support this great cause! To reserve a table, email freedomrockscottcountyiowa@gmail.com or contact Barry Long - 563-949-6969.

February 1^st - LeClaire Chamber of Commerce Annual Awards Dinner - Davenport Country Club - more details to come!

February 8^th - TugFest Trivia - LeClaire Fire Station Doors open at 6:00 pm and trivia will start at 7pm. Cost is $10 per person.  You don't have to be good at trivia - come for the fun! To reserve a table, email iowatugfestfan@gmail.com

March 1^st - Rock and Roll Bingo!  LeClaire Rec Center - Fund raiser for Freedom Rock. Songs will be played and you identify the songs on bingo cards. There will be 50/50 and other raffles.  Event will be hosted by Cody Tucker of B100!  More details to come!

FYI

Visit the NEW LeClaire Chamber of Commerce website www.leclairechamber.com and see our updated Facebook page!

New Lunch Menu at Blue Iguana - all lunch entree options are 9 dollars.

LeClaire Antiques and Appraisals current hours are Friday through Mondays 12-4pm or by appointment until Dec. 23.

Faithful Pilot - Every Wednesday 1/2 priced wine night with Chef's Tapas menu to go along side. Don't forget to book all of your holiday parties with The Faithful Pilot or bring Chef Robert into your home and let us cater your holiday event! Now open for lunch, 12-2, Wed-Sat.

Buffalo Bill Museum Expansion "It's an exciting time in the museum's almost 57 year history," said Robert Schiffke, Executive Director of the Buffalo Bill Museum & River Pilots' Pier, "as we start another expansion of our facility."  The women who were members of the LeClaire Women's Club, who founded the museum in 1957, wouldn't recognize the building today, but they would see many of the items first exhibited in its original location at 114 North Cody Road, LeClaire. Included will be an Archival Workroom allowing careful access to the museum's extensive print and photograph collection, a "hands on" classroom for children visiting the museum, and exhibits that highlight LeClaire's role in the region's economic growth through its shipyards, button factories, and river pilots who opened the region to river commerce.  An architectural drawing of the expansion is available for public view at the museum during regular hours, and donations towards the expansion are being accepted. "We appreciate the support of the community in this project, and donations of artifacts and funds are always welcome.  We are truly a community institution, and volunteers have grown the museum into the LeClaire landmark that it is today" said Connie Curlott, President of the Board of Directors.  The museum is open 9am - 4pm, Mon.-Saturday; 12noon - 4pm, Sundays. Call 563-289-5580 for more information or to donate to the

Commercial space for rent - 204 Jones St. - $1,200 per month plus utilities - effective Dec. lst.  Call 563-370-2386. Will show by appointment. Commercially zoned only.

Park Run Apartments/Newbury Living complex - 1, 2, & 3 Bedrooms Available - 1701 Iowa Drive, LeClaire, Iowa 52753. Washer & dryers in every unit along with all other appliances.  Each apartment has either a balcony or a patio.  Considerable storage in each 1 BR, 2 BR or 3 BR unit. Call (563) 289-5159 for a tour and more information today!

Do you have Residential or Commercial property available? If you own residential rental property or commercial property that is available for lease or sale in the greater LeClaire region, please contact the LeClaire Chamber of Commerce, leclairechamber@gmail.com, with a property description, complete contact information including phone numbers and rental or purchase pricing. As a service to the community, we would like to have the information available so we can share the most up-to-date information on our website!

SERVING THE COMMUNITY AND BEYOND

First Presbyterian Church of LeClaire Meals for Seniors at the church every Monday, Wednesday and Friday at 12 noon. Good food and a time to visit with others. Please call 563-289-3646 and make a reservation 2 days in advance.

Chamber 2014 Networking Events - TBA