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[Access Forum]

Weight-loss help: How to stop emotional eating
Posted by Smilie on Sunday, March 16, 2008 - 12:54 AM (467 Reads)

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Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:

* Learn to recognise true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you are probably not really hungry. Give the craving a few minutes to pass.

* Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you are feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.

* Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.

* Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.

* Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.

* Eat a balanced diet. If you are not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you are more likely to feel fuller, longer.

* Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it is fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you are making in your eating habits and give yourself credit for making changes that ensure better health.

Read more: http://www.thedailystar.net/story.php?nid=27711
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Easy Tips for Weight Loss
Posted by Smilie on Sunday, March 16, 2008 - 12:49 AM (487 Reads)

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There are thousands of "experts" out there trying to sell you their weight loss solution, which usually involves a huge calorie reduction in order to see results. It is impossible for me, having been in the fitness industry so many years, to justify starving yourself as a healthy practice. I am exercise advocate; I don´t believe in dieting. Nutrition, however, IS a very important component in maintaining a balanced lifestyle. Simple choices often make the difference and I´d like to offer up some easy tips for you to use everyday.

First, it´s important to understand the reason we gain fat weight. When more calories are consumed than the body has current use for, it converts those extra calories to fat for storage. It was an evolutionary survival necessity; when food was plentiful we ate in abundance and when times were lean survival depended on having enough fat stored. If we want to lose excess fat we need to consume fewer calories than our body needs—this is called energy deficit. If one were to consume 100 less calories everyday, or burn 100 more, it would result in over 10lbs of fat loss in a year´s time. If we want faster results, we have to make the energy deficit greater.

Tips to Creating a Daily Calorie Deficit

Avoid Liquid Calories:

A can of Coke has 139 calories; an average latte with regular milk has 180 calories; a 471 mL (16 fl oz) bottle of orange juice can have 225 calories…I´m sure you get the point. Opt for water (0 calories) and tea (5 calories per 250mL). Just for comparison, a plain donut has 185 calories, and a Subway roast beef deli sandwich has 215.

Read Food Labels: Find out how much a serving size is; it is often less than we think. Products that boast of being low-fat or fat free are not necessarily low calorie. Just as a label that proclaims low-carb or sugar-free doesn´t mean a low fat or calorie count.

Don´t Skip Your Meals:

Try and eat 5-6 times per day. If you eat smaller amounts more often it will keep your metabolism revved up, keep you from over eating at meal times, and help balance your blood sugar level. If you are used to eating only 2 or 3 times a day, try gradually increasing your meal frequency so it doesn´t seem so overwhelming.

Read more: http://www.americanchronicle.com/articles/55340
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Time to feel good all over
Posted by Smilie on Friday, February 08, 2008 - 12:53 AM (534 Reads)

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THIS YEAR is very significant with regards to wellbeing, for instance the number eight is the power of two and represents strength, new beginnings and regeneration.

With each new year there is talk of new beginnings, but while new resolutions and commitments are made with good intentions, they tend to tail off before spring.

If you’re still feeling the pinch of the Christmas spend two months on, and the bank credit crunch, it’s hard to be optimistic when there seems to be little light at the end of the tunnel.

Wellbeing not only relates to physical health, it is a state of mind. The mind, body and soul need to work in tandem to create a complete sense of self.

So, a total declutter is required, from the removal of negative thoughts, to organising your life to better manage your time between work. The goal is to have more time for friends, family and, most importantly, you.

Most people set out to self-improve and take stock early in the year, but unfortunately, these recycled promises are too often broken, leading to disappointments.

Not following through can have a negative impact on your self-image, your relationship, or your lifestyle.

So, if you are ready to embrace 365 days of excitement and challenges, the following wellbeing guide will be of great use to you.

Most people have the desire to learn new things, maintain a healthy lifestyle, get their finances in check, and become more family-orientated.

Sadly, only a very small group of people will ever attempt to fulfil these desires, and actually make them happen.

Nevertheless, it is never too late to achieve your chosen life improvements. Rededicate yourself daily to the journey towards becoming a more complete and happier person.

Happiness needs to be prepared, cultivated, nurtured, defended and protected, so that it has longevity.

Achieving happiness starts with positive thoughts. Believing that happiness is possible for you will open doors to healthy relationships.

Cultivate your mind to eliminate negative thoughts and make way for positive ones. Happiness is a choice – you choose to be happy or not.

Most of us are waiting for something or someone to make us happy, but before you can expect someone else to appreciate you and what you stand for, you have to value and love yourself.

Working hard and managing your time effectively will ensure you give each task your all, as well as allow you ‘down time’.

Read more: http://www.voice-online.co.uk/content.php?show=12870
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Recipe for weight loss slow and steady
Posted by Smilie on Saturday, January 05, 2008 - 01:34 AM (470 Reads)

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Heesacker says focusing on healthy eating and regular exercise will go a long way toward weight loss and fitness.

But don’t expect dramatic results overnight.

“Weight loss isn’t going to be immediate if you do it in a healthy way,” she says. “Beware of diet plans that promise quick weight loss. It may look good on the bathroom scale, but it isn’t good for you.”

She recommends aiming to lose one to two pounds a week by reducing calories and increasing exercise.

“At this rate, the weight lost will be mostly stored fat and not muscle tissue,” she says.

Before starting an exercise program, check with your doctor, she says.

And don’t think you have to go out and run a marathon to meet the exercise requirement.

“Try for at least 30 minutes of exercise each day,” she says. “Those minutes don’t need to be continuous but can be in 10-minute segments throughout the day.”

Among other tips:

- Choose a variety of activities for exercising so you don’t get bored. Try to think of ways to incorporate more physical activity into your life.

- Make a tracking chart to keep you motivated.

- When shopping for groceries, focus on making healthier food choices. Avoid the processed snack aisles and soda pop. Choose whole-grain foods rather than white flour products. Eat more fruits and vegetables whether they are fresh, frozen (without sugar added) or canned (with less sodium added). Buy leaner cuts of beef and pork and eat more skinless chicken and fish.

- Cook from scratch at home more often. Buy yourself a new (healthy) cookbook or subscribe to a magazine such as “Cooking Light” or “Taste of Home Light”.

Read more: http://www.kvnews.com/articles/2008/01/03/news/doc477d35aa38921459914730.txt

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Fight the freeze! How to protect lips in the winter
Posted by Smilie on Saturday, January 05, 2008 - 01:32 AM (485 Reads)

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Break the lip-licking cycle
Many people think that licking the lips helps the dryness but it can actually cause dry, cracked lips. Digestive enzymes and bacteria in saliva can damage the lips, leaving them in worse shape than before. Also, when the moisture evaporates after you have licked your lips, they become even drier as they lose the moisture into the dry, cold air. Instead, break yourself of the lip licking habit and apply a moisturizer or lip balm throughout the day.

Eliminate the cause of the condition
Chapping from an allergic reaction to a skin care product will go away when you stop using the product. Products that cause these reactions include toothpaste, mouthwash, lip balm and lipstick. It is the flavoring agent, cinnamate, in toothpaste and mouthwash that causes the chapping reaction. Some people are allergic to the sunscreen ingredient, oxybenzone, found in lip balms that contain sunscreen (so check that one off of your list).

Finally, dyes contained in brightly colored lipstick can cause a chapping reaction in susceptible women. If you suspect that you are having an allergic reaction, stop the product for 10 to 14 days and you should see an improvement.

Moisturize
To prevent and repair chapping, use a lip balm or petrolatum based ointment (Vaseline, Aquaphor) to seal in moisture and form a protective barrier. Use it frequently throughout the day. Use a balm at bedtime which can help repair damage while you sleep (there are ones especially made for overnight which contain vitamins and aloe vera). Don't forget your children's dry lips (they can be encouraged to use lip balm by selecting the fruit flavored varieties). Finally, a lip balm containing sunscreen is important especially while skiing or engaging in out-door winter activities.

Hydrate
Keep the body well hydrated by drinking ample amounts of water each day. Women forget that they can become dehydrated in the winter as well as in the summer. Also, humidify your home and office with a cool mist humidifier and plants so less moisture evaporates from your lips.

read more: http://www.msnbc.msn.com/id/22505976/
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Winter Hair Care Survival Tips
Posted by Smilie on Saturday, January 05, 2008 - 01:30 AM (475 Reads)

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1. Deep condition
Ask your hairstylist for special treatments such as SalonCapri's
L'Oréal Professionnel Power Dose Deep Conditioning Treatment or use
salon products at home, such as L'Oréal Professionnel's Absolut
Repair Mask or Kerastaste Masquintense, for deep hair repair and
nourishment. Also, make sure to switch your regular condition to
one suitable for "dry hair."

2. Wash hair less often
Let the natural oils from your scalp nourish your locks by only
washing your hair every second or third day.

3. Avoid hats in winter
Hats contribute to fly-aways, dull and tangled hair. To stay warm,
use ear muffs or a headband instead.

4. Protect your hair before using hot tools
Hot hair styling tools, such as flat irons and curling irons, can
damage the hair and make it more prone to breakage. Be sure to
use a protective thermal spray before ironing, such as Shu Uemura's
Irondesign, to seal the hair cuticle and avoid

Read more: http://www.earthtimes.org/articles/show/news_press_release,249814.shtml
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Using Herbs For Weight Loss
Posted by Smilie on Wednesday, January 02, 2008 - 01:02 AM (483 Reads)

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In this world of extreme makeovers and desperate diets, there are two definitive actions that bring about effective long-term weight loss—(1) a high nutrition and high protein, low calorie meal plan and (2) consistent, regular exercise routine. Forget about magic pills that melt the fat away or sauna wraps that steam away inches. There are, however, herbs for weight loss that can supplement—not replace— healthy eating and exercise. These herbs can help increase the body’s digestive and metabolic efficiency and make easier the process of long-term health and weight management.

The principle behind weight loss is that energy intake must not exceed energy expenditure. What you eat must have fewer calories than what you put out in day to day activities. A body composed of lean muscle (built from protein and exercise) will use more calories than an unexercised body. There is every reason to maintain a solid exercise regimen and high protein consumption because you need both to turn your body into a fat-burning machine.

Some herbs that can help weight loss and make this process more efficient are Green Tea, Flaxseeds, Psyllium and Chromium.

Green Tea is not only a powerful anti-oxidant but a fat-burner as well. According to a study published in the American Journal of Clinical Nutrition (January 2005), consuming green tea rich in catechins leads to a lowering of both body fat and cholesterol. These compounds enhance nervous system activity at the level of the fat cell, causing it to release more fat. In another recent study, one group of subjects was given green tea extract (with 150 mg of caffeine) and 375 mg of catechins three times a day.

A second group was given just 150 mg of caffeine alone and a third group was given a placebo. These subjects spent three 24 hour periods in an energy chamber during which they received their green tea, caffeine or placebo 3 times a day. Results show definitely that the green tea group burned the most energy—by almost 5 percent more when compared with those who received the placebo alone and 3.2 percent more than those who received the caffeine alone. In addition, fat burning was increased in the green tea group.

Researchers speculate that a special antioxidant compound in green tea called EEG may trigger fat oxidation and thermogenesis (fat burning). What is also interesting is that the maximum fat-dissolving capacity of green tea comes from the tea in concentrate form, which provides the benefits of 5-6 cups of tea in a single dose of tea powder. Green tea is an herb that has demonstrated effectiveness in encouraging weight loss.

Read more: http://www.bestsyndication.com/?q=123007_using_herbs_to_lose_weight_diets.htm
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Learn About Safe Weight Loss
Posted by Smilie on Friday, December 28, 2007 - 01:43 AM (455 Reads)

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One of the biggest mistakes dieters make is to “crash,” that is, to go on a starvation or total liquid diet in order to realize huge weight loss quickly. There are two problems with this:

1.The body is thrown into a type of shock. The dieter may experience a variety of symptoms, to include dizziness, loss of any energy, insomnia, anxiety to name a few. Physical activity may become to taxing and so it is simply avoided.

2.The weight loss will probably be only temporary. You cannot keep up this type of regimen for long, and, as soon as you cease, the pounds will come back.

It is also unsafe to rely totally on liquid diet drinks. I have seen many friends do this with the same effects as listed above. Diet drinks should be used to replace perhaps one meal a day, and it should not be breakfast. The food you consume at breakfast is the most easily metabolized, because your general schedule in mornings means you will burn it up. A diet drink used for lunch would be appropriate, along with an early dinner. Never, never eat after 7:00 p.m. in the evening. Your body uses the least energy in the evening and while you sleep. If you work a second or third shift job, you have to alter this schedule, because your days and nights are reversed.

When you begin to cut your food intake, make certain that the choices you make are healthy. Plan for a balanced intake of foods that will give you iron, vitamins and minerals that are essential for your well-being. The best foods to cut are those that you probably love – fried anything, sweets, high fat content foods. But cut these you must.

When you begin an exercise regimen, go gradually. If you have been basically sedentary, a jump into 1-2 hours of exercise a day can be injurious. People who decide to run, for example, will experience all kinds of muscle and tendon ailments if they have not worked up to it. Likewise, aerobics and workout machines can cause lots of inflammations, and you will set yourself back because of the necessary recuperation. Start walking, gradually picking up the pace and distance, then move onto additional more strenuous forms of exercise. The key here is moderation until you are physically ready to assume the more demanding forms.

Never get into a practice of binge eating and then regurgitating. This is bulimia, and it is horribly dangerous. As well, totally cutting out food for long periods of time will affect every system in your body. Anorexia is always a danger when you begin these types of procedures, and people die from this!

Read more: http://www.americanchronicle.com/articles/viewArticle.asp?articleID=46739
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Why Weight Loss Fails
Posted by Smilie on Friday, December 28, 2007 - 01:41 AM (468 Reads)

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Nothing is more frustrating and depressing to be overweight and to have tried every weight loss diet pills known to mankind, only to continue on the roller coaster of loss and gain, or, worse, to be unable to get any significant weight loss at all. There are a number of possible reasons for failure to reach weight loss goals, as follows:

1.What is the cause of the weight gain? Until the dieter is able to identify the cause, and attack weight at that level, the potential for success is slim. There are a variety of psychological causes for overeating, and these should perhaps be explored with a professional counselor. If the cause is worry or stress, for example, sessions with a counselor would be helpful. If an individual suffers from obsessive-compulsive disorder, it may manifest itself in continual over-eating. Do some introspection and seek some advice.

2.Activity is one key factor in weight loss. Many would be dieters suffer from the false notion that they can simply eat a little less, take a pill or two, and the weight will fall off. Not so!! If your lifestyle is basically sedentary, then you must change it. You may not be ready for an aerobics class yet, but you can begin a regimen of walking and work up from there. Commit to 30 minutes of some activity every day, and you will see the difference!

3.It is tough to give up the foods we love. So, we cheat! When no one is around, we eat that piece of cake, or a couple of those cookies, and tell ourselves that this one little cheat will not matter. It does! You must find some way to avoid the cheating and get some support from family and friends to do so.

Read more: http://www.americanchronicle.com/articles/viewArticle.asp?articleID=46733
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Weight-Loss Tips From Diet And Nutrition Experts
Posted by Smilie on Friday, December 28, 2007 - 01:36 AM (462 Reads)

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Weight control is hard work for overweight adults but it can be a whole lot easier with a few tips from the experts. Everyone approaches weight loss in a different way, but there are a few tried-and-true rules. Here is some advice to help you shed a few pounds:

• Keep a food diary. Know what you are eating. It's easy to think you hardly eat anything, but calories add up.

• Write down manageable goals. Instead of "I will lose three sizes by summer," try "I will eat a healthy, low-fat breakfast and lunch this week." Half a pound a week can add up to a 12-lb. weight loss in six months.

• Begin an exercise program- walk for 10 minutes-even five minutes-if that's all you can tackle right now.

• Reach out. You need the support of family and friends.

• Monitor your environment. Make it more diet friendly.

"Let's face it-temptation is much easier to resist if it's not around. Managing weight loss successfully is more than managing eating and activity habits; it also includes managing your environment," says Anne Wolf, M.S., R.D., University of Virginia School of Medicine dietitian.

• If your weight won't budge, talk to a registered dietitian or local pharmacist. There could be an underlying physical reason for stubborn weight. A registered dietitian or local pharmacist can also give you tips on products to help, such as alli, the only FDA-approved, over-the-counter weight-loss product with a plan. Adding alli to a low-fat diet can help people lose more weight than dieting alone.

Read more: http://www.imperialvalleynews.com/index.php?option=com_content&task=view&id=587&Itemid=9
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