Dieting Sucks!
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I have been a fan of flax for many years. I credit it with playing a role in the ease with which I am experiencing menopause.
V
Get the Facts on Flax
The Little Seed With a Big Punch
-- By Becky Hand, Licensed & Registered Dietitian & Nicole Nichols, Health Educator
Flaxseed has been a part of human and animal diets for thousands of years. Even in the days of Hippocrates, flaxseed was eaten for its health benefits. Recently, however, flaxseed has gained popularity among health-conscious Americans. Despite the hype surrounding this little seed, a lot of people have never heard of it. It may not exactly be a wonder food, but flaxseed certainly has nutritional benefits.
Nutritional Benefits
Flaxseeds contain the following nutrients:
Lignans. Flaxseeds are one of the best plant sources for lignans, a type of phytoestrogen that may protect against certain types of cancer, including breast cancer and prostate cancer. Even the National Cancer Institute has identified its cancer-fighting potential.
Omega-3 fatty acids. Flaxseeds are the best plant source of healthy omega-3's, which are also found in fish. Fifty grams of flaxseed has about the same amount of omega-3's as three pounds of salmon!
Fiber. Flaxseeds contain both soluble and insoluble fiber, which keep the digestive system in tip-top shape.
Protein. Flaxseed is a complete protein source, meaning that it contains every amino acid that your body can't make on its own. It’s uncommon to find plant-based foods that are complete proteins, so flaxseed makes a great addition to vegetarian diets.
One tablespoon of flaxseed contains:
35 to 40 calories
1.6 grams of protein
2.8 grams of carbohydrate
2.8 grams of fat (0.3 grams saturated, 0.6 grams monounsaturated, and 1.8 grams polyunsaturated)
2.5 to 8 grams of fiber
3 milligrams of sodium
Health Benefits
Research shows that flaxseed may have the ability to:
Prevent cancer and reduce tumor growth in the breasts, prostate and colon
Decrease the risks of developing heart disease, blood clots, strokes, and cardiac arrhythmia by lowering total cholesterol, LDL (bad) cholesterol, triglycerides, and blood pressure
Regulate bowel functions and prevent constipation
Relieve breast pain related to a woman’s hormonal cycle
Help improve blood glucose control in diabetics
Help reduce inflammation associated with arthritis, Parkinson’s disease and asthma
Flaxseed Types
Most grocery stores do sell packaged flaxseed on their shelves, but natural foods stores tend to also offer sell flaxseeds in bulk form too. There are two "types" of flaxseed: brown and golden. Although the color and price differ, the nutritional benefits are the same. The brown flaxseed is less expensive than the golden, but because golden flaxseed is lighter in color, it’s easier to hide in a variety of foods.
Most stores sell flaxseed in three different forms:
Whole flaxseeds. You'll find golden or brown flaxseeds in bulk bins or pre-packaged. This is the most economical way to purchase flaxseeds. These will store well for long time because the seed is in tact. But to get the benefits of flaxseed, it must be ground before use (or chewed thoroughly). You can grind flaxseeds in a specialty flaxseed grinder (found at specialty kitchen stores or online), food processor, coffee grinder, or blender. Once ground, it must be stored in an air-tight, opaque container in the refrigerator or freezer. You can add whole flaxseeds to almost any food, even when baking.
Ground flaxseed. Also called "flaxseed meal," you'll find pre-packaged golden and brown varieties on the grocery shelf or refrigerated section—but not in bulk form. Ground flaxseed is slightly more expensive than whole flaxseed. Ground flaxseed is highly perishable when exposed to air and light, and it goes bad quickly. Buying ground flaxseed saves you the step of grinding the seeds yourself, but it must be stored in an air-tight and opaque container in the refrigerator or freezer after opening. You can add ground flaxseed to almost any food, even when cooking and baking.
Flaxseed oil. You'll find flax oil in opaque bottles in the refrigerated section or sometimes in capsules. Both flaxseed oil in a bottle and flaxseed oil capsules are considered to be "supplements," not "foods." Flaxseed oil and capsules is the most expensive way to purchase flaxseed. The oil is even more perishable than ground flaxseed and goes back quickly when exposed to air, light and heat. You can add flaxseed oil to many foods, but do NOT heat it or cook with it. Heat will cause flaxseed oil to go rancid and destroy its healthy properties. Only add flaxseed oil to chilled foods (like smoothies, salad dressings, yogurt, etc.) or to foods after cooking.
Serving Suggestions
Smooth and flat, the little seeds have a nutty taste. Keep in mind that a little bit goes a long way. In general, consuming 1-2 tablespoons of ground flaxseed each day is considered for most adults. But it is possible to eat too much flaxseed. Some studies have shown nutrient and drug interactions when consumption reaches or exceeds 1/4 cup daily, so discuss this with your doctor and pharmacist. A small number of people may have an allergic reaction to flaxseed; therefore start with 1/2 teaspoon to see if an allergic reaction occurs.
More studies are needed to determine flaxseed’s effects in pregnant and breastfeeding women, but most researchers feel that 1 tablespoon daily is probably safe for this population. Check with your physician first. Studies have shown that lignans in flaxseed antagonize the action of some drugs (including tamoxifen) used by breast cancer patients.
Flaxseed can add flavor, texture and nutrients to almost any food!
Sprinkle ground flaxseed on cereal, oatmeal, yogurt, salads, and coleslaw
Enhance cold dressings, yogurts, sauces and smoothies with flaxseed oil
Mix ground flaxseed into meatloaf and meatballs
Add whole flaxseeds to granola bars, muffins and other baked goods
Add ground flaxseeds to pancake, muffin, cookie batter and other baked goods
Add ground flaxseeds to fish or chicken coating and oven-fry
Sprinkle ground flaxseed on casseroles, sauces, soups and stews
V
Get the Facts on Flax
The Little Seed With a Big Punch
-- By Becky Hand, Licensed & Registered Dietitian & Nicole Nichols, Health Educator
Flaxseed has been a part of human and animal diets for thousands of years. Even in the days of Hippocrates, flaxseed was eaten for its health benefits. Recently, however, flaxseed has gained popularity among health-conscious Americans. Despite the hype surrounding this little seed, a lot of people have never heard of it. It may not exactly be a wonder food, but flaxseed certainly has nutritional benefits.
Nutritional Benefits
Flaxseeds contain the following nutrients:
Lignans. Flaxseeds are one of the best plant sources for lignans, a type of phytoestrogen that may protect against certain types of cancer, including breast cancer and prostate cancer. Even the National Cancer Institute has identified its cancer-fighting potential.
Omega-3 fatty acids. Flaxseeds are the best plant source of healthy omega-3's, which are also found in fish. Fifty grams of flaxseed has about the same amount of omega-3's as three pounds of salmon!
Fiber. Flaxseeds contain both soluble and insoluble fiber, which keep the digestive system in tip-top shape.
Protein. Flaxseed is a complete protein source, meaning that it contains every amino acid that your body can't make on its own. It’s uncommon to find plant-based foods that are complete proteins, so flaxseed makes a great addition to vegetarian diets.
One tablespoon of flaxseed contains:
35 to 40 calories
1.6 grams of protein
2.8 grams of carbohydrate
2.8 grams of fat (0.3 grams saturated, 0.6 grams monounsaturated, and 1.8 grams polyunsaturated)
2.5 to 8 grams of fiber
3 milligrams of sodium
Health Benefits
Research shows that flaxseed may have the ability to:
Prevent cancer and reduce tumor growth in the breasts, prostate and colon
Decrease the risks of developing heart disease, blood clots, strokes, and cardiac arrhythmia by lowering total cholesterol, LDL (bad) cholesterol, triglycerides, and blood pressure
Regulate bowel functions and prevent constipation
Relieve breast pain related to a woman’s hormonal cycle
Help improve blood glucose control in diabetics
Help reduce inflammation associated with arthritis, Parkinson’s disease and asthma
Flaxseed Types
Most grocery stores do sell packaged flaxseed on their shelves, but natural foods stores tend to also offer sell flaxseeds in bulk form too. There are two "types" of flaxseed: brown and golden. Although the color and price differ, the nutritional benefits are the same. The brown flaxseed is less expensive than the golden, but because golden flaxseed is lighter in color, it’s easier to hide in a variety of foods.
Most stores sell flaxseed in three different forms:
Whole flaxseeds. You'll find golden or brown flaxseeds in bulk bins or pre-packaged. This is the most economical way to purchase flaxseeds. These will store well for long time because the seed is in tact. But to get the benefits of flaxseed, it must be ground before use (or chewed thoroughly). You can grind flaxseeds in a specialty flaxseed grinder (found at specialty kitchen stores or online), food processor, coffee grinder, or blender. Once ground, it must be stored in an air-tight, opaque container in the refrigerator or freezer. You can add whole flaxseeds to almost any food, even when baking.
Ground flaxseed. Also called "flaxseed meal," you'll find pre-packaged golden and brown varieties on the grocery shelf or refrigerated section—but not in bulk form. Ground flaxseed is slightly more expensive than whole flaxseed. Ground flaxseed is highly perishable when exposed to air and light, and it goes bad quickly. Buying ground flaxseed saves you the step of grinding the seeds yourself, but it must be stored in an air-tight and opaque container in the refrigerator or freezer after opening. You can add ground flaxseed to almost any food, even when cooking and baking.
Flaxseed oil. You'll find flax oil in opaque bottles in the refrigerated section or sometimes in capsules. Both flaxseed oil in a bottle and flaxseed oil capsules are considered to be "supplements," not "foods." Flaxseed oil and capsules is the most expensive way to purchase flaxseed. The oil is even more perishable than ground flaxseed and goes back quickly when exposed to air, light and heat. You can add flaxseed oil to many foods, but do NOT heat it or cook with it. Heat will cause flaxseed oil to go rancid and destroy its healthy properties. Only add flaxseed oil to chilled foods (like smoothies, salad dressings, yogurt, etc.) or to foods after cooking.
Serving Suggestions
Smooth and flat, the little seeds have a nutty taste. Keep in mind that a little bit goes a long way. In general, consuming 1-2 tablespoons of ground flaxseed each day is considered for most adults. But it is possible to eat too much flaxseed. Some studies have shown nutrient and drug interactions when consumption reaches or exceeds 1/4 cup daily, so discuss this with your doctor and pharmacist. A small number of people may have an allergic reaction to flaxseed; therefore start with 1/2 teaspoon to see if an allergic reaction occurs.
More studies are needed to determine flaxseed’s effects in pregnant and breastfeeding women, but most researchers feel that 1 tablespoon daily is probably safe for this population. Check with your physician first. Studies have shown that lignans in flaxseed antagonize the action of some drugs (including tamoxifen) used by breast cancer patients.
Flaxseed can add flavor, texture and nutrients to almost any food!
Sprinkle ground flaxseed on cereal, oatmeal, yogurt, salads, and coleslaw
Enhance cold dressings, yogurts, sauces and smoothies with flaxseed oil
Mix ground flaxseed into meatloaf and meatballs
Add whole flaxseeds to granola bars, muffins and other baked goods
Add ground flaxseeds to pancake, muffin, cookie batter and other baked goods
Add ground flaxseeds to fish or chicken coating and oven-fry
Sprinkle ground flaxseed on casseroles, sauces, soups and stews
lori042499
Well-Known Member
- May 3, 2006
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Very well done folks,
I am stil doing well...sticking to the low carb thing, I will not know how well until the 19th or so...when I go for pre-op testing...I have had many challenges and made the best choices I could...
I have lost 2 more lbs, but at this point it is not the lbs that I need to lose ot is the sugar being kept low....although every lb I lose makes surgery and recovery that much easier and safer...
Well done Joan and Diane...keep up the good work..
I am stil doing well...sticking to the low carb thing, I will not know how well until the 19th or so...when I go for pre-op testing...I have had many challenges and made the best choices I could...
I have lost 2 more lbs, but at this point it is not the lbs that I need to lose ot is the sugar being kept low....although every lb I lose makes surgery and recovery that much easier and safer...
Well done Joan and Diane...keep up the good work..
And more from Spark People. V
9 Ways to Get More Out of Your Day
Time to Ignore the Hourglass
-- By Life Coach Mary Guarino, Ph.D
Do you always feel pressed for time? If so, you are certainly not alone. Last October, millions of Americans participated in the first annual “Take Back Your Time Day,” a project of the Center for Religion, Ethics and Social Policy at Cornell University. The idea arose as a way to make the public aware of the “epidemic of overwork, over-scheduling and time famine” in our society.
Lack of time can be detrimental to our physical, emotional and spiritual health. When we are pressed for time, we tend to exercise less, eat foods for their convenience rather than their nutritional value, have less time to interact with our families and friends, and spend little, if any time, on self-development and spiritual growth.
Here are some simple ways you can begin to take back some of your time:
Set aside a certain amount of time each day just to do what you want to do. How about 1 hour each day? If that’s not “possible,” start with smaller increments of time, say 15 minutes, and work your way up.
Doing part of something is better than doing nothing. Even if you can’t complete a task or a project, it is better to take a small “chunk” out of it rather than letting the whole thing slide until later. If you absolutely “hate” working in that manner, then just make sure you set aside a specific time to complete the entire task or project.
Learn to say “No.” This isn’t always easy, but it can make a world of difference. Even if you don’t want to say “No” completely, try to set limits around how much you will do and when.
Bundle your tasks. Save up non-urgent errands so that you can do those that are logistically close to one another.
Delegate. How much is your time worth? It may be worth the cost of hiring someone to do things like mow your lawn, clean your house, AND you will be purchasing the precious commodity of time. It’s more than okay to ask for help.
Do the yucky stuff first. Take care of the tasks that you dislike so that you don’t waste precious mental time ruminating about not having done them!
Are the things you feel you “have” to do really necessary? It can be easy to get caught up in the details to the detriment of the big picture.
Take an honest look at the activities and people in your life that are “energy drainers.” Do they need to be part of your life? What would happen if you eliminated or reduced your time spent on/with them?
And, most importantly, set aside time each week to do something special. Make sure that, no matter how busy you are, you take time to play. Spending time with friends, outdoors, at the movies, whatever makes you happy, is essential in helping you be the most focused and effective you can be with your time.
9 Ways to Get More Out of Your Day
Time to Ignore the Hourglass
-- By Life Coach Mary Guarino, Ph.D
Do you always feel pressed for time? If so, you are certainly not alone. Last October, millions of Americans participated in the first annual “Take Back Your Time Day,” a project of the Center for Religion, Ethics and Social Policy at Cornell University. The idea arose as a way to make the public aware of the “epidemic of overwork, over-scheduling and time famine” in our society.
Lack of time can be detrimental to our physical, emotional and spiritual health. When we are pressed for time, we tend to exercise less, eat foods for their convenience rather than their nutritional value, have less time to interact with our families and friends, and spend little, if any time, on self-development and spiritual growth.
Here are some simple ways you can begin to take back some of your time:
Set aside a certain amount of time each day just to do what you want to do. How about 1 hour each day? If that’s not “possible,” start with smaller increments of time, say 15 minutes, and work your way up.
Doing part of something is better than doing nothing. Even if you can’t complete a task or a project, it is better to take a small “chunk” out of it rather than letting the whole thing slide until later. If you absolutely “hate” working in that manner, then just make sure you set aside a specific time to complete the entire task or project.
Learn to say “No.” This isn’t always easy, but it can make a world of difference. Even if you don’t want to say “No” completely, try to set limits around how much you will do and when.
Bundle your tasks. Save up non-urgent errands so that you can do those that are logistically close to one another.
Delegate. How much is your time worth? It may be worth the cost of hiring someone to do things like mow your lawn, clean your house, AND you will be purchasing the precious commodity of time. It’s more than okay to ask for help.
Do the yucky stuff first. Take care of the tasks that you dislike so that you don’t waste precious mental time ruminating about not having done them!
Are the things you feel you “have” to do really necessary? It can be easy to get caught up in the details to the detriment of the big picture.
Take an honest look at the activities and people in your life that are “energy drainers.” Do they need to be part of your life? What would happen if you eliminated or reduced your time spent on/with them?
And, most importantly, set aside time each week to do something special. Make sure that, no matter how busy you are, you take time to play. Spending time with friends, outdoors, at the movies, whatever makes you happy, is essential in helping you be the most focused and effective you can be with your time.
Cut Calories Without Dieting
Cut Fat and Calories Without Deprivation
-- By Nicole Nichols, Health Educator & Fitness Instructor
The word "diet" doesn稚 always mean eating less to lose weighté@lthough thatç—´ what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.
Diet has another meaning. It also describes the food that you normally consume庸ollowing a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.
Low calorie and fad diets can have serious health implicationsæ“nsufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.
Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.
Don稚 eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.
A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you値l know where you can implement healthy changes.
Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entr馥) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.
After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.
Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.
Hold the fat Itç—´ important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.
When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purposeé@ savings of 100 calories.
Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.
Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.
Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.
When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.
Drink water, not alcohol
Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.
Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.
To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.
Cut Fat and Calories Without Deprivation
-- By Nicole Nichols, Health Educator & Fitness Instructor
The word "diet" doesn稚 always mean eating less to lose weighté@lthough thatç—´ what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.
Diet has another meaning. It also describes the food that you normally consume庸ollowing a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.
Low calorie and fad diets can have serious health implicationsæ“nsufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.
Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.
Don稚 eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.
A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you値l know where you can implement healthy changes.
Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entr馥) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.
After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.
Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.
Hold the fat Itç—´ important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.
When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purposeé@ savings of 100 calories.
Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.
Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.
Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.
When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.
Drink water, not alcohol
Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.
Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.
To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.
14 Tips for Starting and Sticking With It
Stop Failure Before it Starts
-- By Julie Isphording, former Olympian
For some of us out there, if we could just convince ourselves that there is enough time in the day to exercise, we could be on track to a great fitness program. For others, we get started but quickly lose momentum and give up. To help get started and stay on track, here are a few tips:
Throw away the bathing suit you wore in high school… and the memory too. It’s normal to have a mental image of yourself when you last exercised like a fiend. But if that image is from high school, you could be in big trouble. Even if it’s from last year, forget it. Remember as little as possible of what you used to look like. Starting today, make new memories.
Prepare. We already know you don’t have the time, so write it down like an appointment every day. You wouldn’t cancel an appointment, why would you cancel on yourself? Aren’t you important too?
Start slowly. Do much less than what you’re capable of. Take a 20-minute walk if you’re returning to exercise. You might feel like it’s not enough, but it’s a good start.
Get the family involved. Run while your daughter rides her bike. Go to a local track and let the kids play their own games. Run with your spouse. Sign up for a local 10K. Walk with your son. Celebrate with a little something special after every activity.
Where are your friends? Four words, four reasons – motivation, inspiration, determination, conversation. Surround yourself with friends who think positive and live large.
Put the pain in perspective. When the going gets tough, remember that you have survived 600 carpools, 540 loads of laundry (this month), 41 baseball games, 230 dinners and one family vacation. What’s the big deal?
Allow yourself to slow down. You’re driving this bus! For the first time today, you are in control.
Sign up for a race. It’s a goal to strive for and adds a little meaning to your everyday workout.
Run/walk in public. Be proud of your accomplishment. Take in all the sites and be an inspiration to others.
Just show up. Go to the gym, class, or the park. Once you’re there, it’s hard to say no. 98% of life is showing up.
Eat. Follow a healthy eating pattern. If you limit your calorie intake, you will not have enough energy to work out and your metabolism will slow down.
Understand your energy cycle. There are peaks during our days. Even during the week. Try to complete your workout when you feel good about yourself.
Wallow in your greatness. You can exercise to become a better exerciser, or you can exercise to become a better mother, a better father, doctor, teacher, or a better friend – or you can exercise to become BETTER. Be proud of that accomplishment.
Have fun. Where’s your childlike spirit? When you can make workouts "playouts," you’ve got it made.
Stop Failure Before it Starts
-- By Julie Isphording, former Olympian
For some of us out there, if we could just convince ourselves that there is enough time in the day to exercise, we could be on track to a great fitness program. For others, we get started but quickly lose momentum and give up. To help get started and stay on track, here are a few tips:
Throw away the bathing suit you wore in high school… and the memory too. It’s normal to have a mental image of yourself when you last exercised like a fiend. But if that image is from high school, you could be in big trouble. Even if it’s from last year, forget it. Remember as little as possible of what you used to look like. Starting today, make new memories.
Prepare. We already know you don’t have the time, so write it down like an appointment every day. You wouldn’t cancel an appointment, why would you cancel on yourself? Aren’t you important too?
Start slowly. Do much less than what you’re capable of. Take a 20-minute walk if you’re returning to exercise. You might feel like it’s not enough, but it’s a good start.
Get the family involved. Run while your daughter rides her bike. Go to a local track and let the kids play their own games. Run with your spouse. Sign up for a local 10K. Walk with your son. Celebrate with a little something special after every activity.
Where are your friends? Four words, four reasons – motivation, inspiration, determination, conversation. Surround yourself with friends who think positive and live large.
Put the pain in perspective. When the going gets tough, remember that you have survived 600 carpools, 540 loads of laundry (this month), 41 baseball games, 230 dinners and one family vacation. What’s the big deal?
Allow yourself to slow down. You’re driving this bus! For the first time today, you are in control.
Sign up for a race. It’s a goal to strive for and adds a little meaning to your everyday workout.
Run/walk in public. Be proud of your accomplishment. Take in all the sites and be an inspiration to others.
Just show up. Go to the gym, class, or the park. Once you’re there, it’s hard to say no. 98% of life is showing up.
Eat. Follow a healthy eating pattern. If you limit your calorie intake, you will not have enough energy to work out and your metabolism will slow down.
Understand your energy cycle. There are peaks during our days. Even during the week. Try to complete your workout when you feel good about yourself.
Wallow in your greatness. You can exercise to become a better exerciser, or you can exercise to become a better mother, a better father, doctor, teacher, or a better friend – or you can exercise to become BETTER. Be proud of that accomplishment.
Have fun. Where’s your childlike spirit? When you can make workouts "playouts," you’ve got it made.
lori042499
Well-Known Member
- May 3, 2006
- 6,457
- 4,226
- 113
- 53
- State / Prov
- MA
I have rid myself, yet again, of three of those 15 pounds that found me again.
V
Yeah, V, you go girl!!!! woot, woot, woot!!!
Here I'm the one who started the thread & I haven't posted for a few days! Sorry! ...been busy dreaming about food!
25 days & 18.2 pounds lost!!! I go see the doctor this Thursday. They'll do my measurements then and check my Ketosis.
Haven't had time to exercise but I have been working my a$$ off in my garden... literally, I've been working my a$$ off! lol
It hasn't been easy, but I have still not cheated (although I think about it everyday)! I dare not turn on the Food Network! I imagine it's like porn to a sex addict!!! I'm in low carb Hell!
I'm so glad that everybody is doing so well! It sure does feel good to be getting healthy doesn't it! Keep up the good work!!!!!
Which frozen chocolate treat won't ruin your diet?
Dairy Queen DQ Fudge Bar (no sugar added)
Krispy Kreme Reduced Calorie Double Chocolate Frozen Blend (12 oz)
Scroll Down to See The Winner
Sometimes you just can't help but satisfy your chocolate craving. What's a better way to do it than with an ice cream or frozen drink? DQ isn't synonymous with health food, but they have some tasty fare. Their DQ Fudge Bar with no sugar added might call your name when you want to indulge without overindulging. Krispy Kreme offers two Reduced-Calorie versions of their Frozen Blends, including this Double Chocolate Flavor, which is described as a "chocolate lover's dream." Which frozen treat will satisfy you for fewer calories?
The Low-Cal Winner
Dairy Queen DQ Fudge Bar
DQ's Fudge Bar packs the taste of chocolate into a portion-controlled package for only 50 calories and zero grams of fat. You can't beat that! Krispy Kreme's Reduced Calorie Double Chocolate Frozen Blend is much larger (12 ounces), but only slightly higher in calories, adding up to 99 calories and just 1 gram of fat. When it comes to satisfying your cravings without going overboard, both of these treats are winners!
Dairy Queen DQ Fudge Bar (no sugar added)
Krispy Kreme Reduced Calorie Double Chocolate Frozen Blend (12 oz)
Scroll Down to See The Winner
Sometimes you just can't help but satisfy your chocolate craving. What's a better way to do it than with an ice cream or frozen drink? DQ isn't synonymous with health food, but they have some tasty fare. Their DQ Fudge Bar with no sugar added might call your name when you want to indulge without overindulging. Krispy Kreme offers two Reduced-Calorie versions of their Frozen Blends, including this Double Chocolate Flavor, which is described as a "chocolate lover's dream." Which frozen treat will satisfy you for fewer calories?
The Low-Cal Winner
Dairy Queen DQ Fudge Bar
DQ's Fudge Bar packs the taste of chocolate into a portion-controlled package for only 50 calories and zero grams of fat. You can't beat that! Krispy Kreme's Reduced Calorie Double Chocolate Frozen Blend is much larger (12 ounces), but only slightly higher in calories, adding up to 99 calories and just 1 gram of fat. When it comes to satisfying your cravings without going overboard, both of these treats are winners!
Slim in the City
Slim in the City
Make Your Urban Lifestyle a Healthy One
-- By Stepfanie Romine, Staff Writer
The hottest restaurants, the best museums, the latest trends: City living puts the good life at your fingertips. But with those perks often come long commutes, even longer work hours, cramped living quarters, and hectic schedules, all of which can make it even more difficult to fit in healthy habits.
Research shows that city dwellers walk at least 15 minutes more than suburbanites, but that doesn't necessarily mean that urbanites are healthier. In its annual survey of the fittest and fattest cities in America, Men's Health magazine this year ranked the three largest cities湧ew York, Los Angeles, and Chicagoæ“n the list of 25 fattest cities. And a 2006 survey found those who lived in Chicago had body mass indexes (BMIs) similar to those of people who lived in the Windy City's farthest suburbs, while the residents of nearby suburbs were slimmer.
Considering that about half of the world lives in a city these days, you can't use urban surroundings as an excuse for being unhealthy. Play up the pros of city life, watch out for the unhealthy dangers, and an urban environment can be just the ticket to a happier, healthier, lighter you.
Con: Trying to exercise in a small apartment is difficult.
Make it work: You can make your limited space work for you.
Love to run? Then head outside. Is Pilates your thing? Use a DVD and clear a spot on the floor. Into strength training? Fitness opportunities that require little to no space abound. Try: DVDs, dumbbells and resistance bands for strength training, mini trampolines for "rebounding" cardio. Get more small-space fitness ideas.
Think of the stairs in your apartment or your office as a built-in cardio machine. Climbing 5, 10, or even 20 flights of stairs seems daunting, but it's just like using a stair-climber at the gym. Have a competitive streak? Plenty of cities now offer "stair climb" races, so sign up for one and start training.
Pro: Cities are home to great food and restaurants.
Use it to Your Advantage: "Great" need not be synonymous with heavy, greasy, or fattening. Plenty of chefs experiment with light, flavorful, and healthful food.
Search out new "healthy" restaurants in your area. You'll find that these days, many restaurants think of light cooking as the rule, not the exception.
Cities tend to be melting pots, with plenty of cuisines that are good for you and delicious, including sushi (watch the sodium-laden soy sauce and ask for brown rice), Vietnamese (try a big bowl of pho, a noodle soup with plenty of vegetables), or Korean (but go easy on the greasy barbecued meats). Try out new ethnic cuisines (use our Dining Out Guide for tips) instead of going to your favorite burger joint or pizzeria.
Con: Street vendors peddle unhealthy eats.
Make it work: In many cities, hot dogs, oversized pretzels and pizza lurk around every corner.
Go for the lesser evil. If you must eat "street meat," choose a corn dog, which contains a modest 250 calories and 15 grams of fat (without any trimmings). The protein and fat will help keep you feeling full longer than a quick-digesting soft pretzel, for example.
Follow the Boy Scouts' advice: Be prepared. To ward off the temptation, carry granola bars, apples, bananas or other "portable" food. If you didn't plan ahead, stop at a corner store for fruit, a small bag of hard pretzels or a package of nuts. These also make good additions to otherwise unhealthy meals (like corn dogs), adding a little more nutrition and fiber to round out your meal.
Pro: City dwellers tend to walk 15-30 minutes more than non city dwellers do each day.
Use it to Your Advantage: Make the most of those minutes, especially if it's the only exercise you get each day.
Wear comfy shoes and stash the stilettos or wingtips during your commute so you can maintain a brisk, heart-pumping pace while decreasing your risk of injury or other discomforts.
Get off the train, bus or subway a few blocks early to add a few more blocks on to your total. Forgo taxis, and you'll save money in addition to doing your heart a favor. Even if you work in a high rise, you can still take some stairs. Get off the elevator a few floors earlyå‚@etter yet, take the stairs in the lobby to avoid the crowds at the elevator and hop on it a few floors up.
Con: The high cost of living in the city means you can't afford a gym membership.
Make it work: Almost everything costs more in the city: rent, food, entertainment, and parking. When you're barely getting by, a gym membership doesn't seem worth the price.
Look for gyms that offer special rates for new members, or check out the YWCA or YMCA in your neighborhood, which are often cheaper than big-name gyms. If you and your partner are going to sign up together, check on family discounts. Get more tips for joining a gym.
Forget the gym. Invest in a few pieces of fitness equipment that you can keep at home. Learn more about getting fit without going over budget.
Pro: There is plenty of green space.
Use it to Your Advantage: Even though cities can be concrete jungles, they often have some of the best parks and gardens available. Consider all that green space one gianté@nd freeæšym.
Try biking, rollerblading, walking or jogging on the park trails. Find a peaceful (and level) spot and roll out your mat and practice your yoga poses.
Head to the playground. Do push-ups and triceps dips on a bench, then work on pull-ups and chin-ups on the monkey bars. A stretch of grass and a blanket is perfect for abs exercises.
Con: Supermarkets are few and far between.
Make it work: You don't need to have a giant big box grocery store in your neighborhood to eat healthfully. While you might have to be creative, you can find healthy foods close to home.
Stock up on bulk items and shelf-stable staples like whole-wheat pasta, brown rice, and canned and frozen goods at a larger store once a month or so. In between, shop at green grocers or farmers markets for seasonal produce, and other local fare. Not only will you get exercise by carrying your groceries home, but having to haul it will also cut down on impulse purchases.
Check out the city's unique gourmet markets, produce stands, and corner stores for a new food ideas. From dried goji berries to a new Middle Eastern spice, you can expand your palate one healthy food at a time.
Pro: Cities tend to be ahead of the curve when it comes to trends.
Use it to Your Advantage: Whatever the fitness trend du jour iså‚@e it hot yoga, Power Plate, or hip hop aerobicsé¥ou'll be more likely to find a gym offering it in the city.
Shake up your fitness routine by trying out the latest classes. Look for promotions and offers to take a "first class" for free!
Con: The city never sleepsé@nd neither do you.
Make it work: In the city, noise from traffic, sirens, and late-night parties can disrupt your sleep, which can wreak havoc on your mind and body.
Try moving your bed away from windows (keep them closed), using earplugs, or drowning out the noises with your own relaxing "white noise" (such as a CD of rain sounds or a blowing fan).
Work out to sleep better. Regular exercise can help improve sleep and cut the time it takes for you to fall asleep.
Living in the city puts you in the center of activity, and with these tips you can make sure that you're getting enough exercise, eating right, and still enjoying the perks that make city living worth the drawbacks. Urban life takes a bit of adjustment, but with so much fun, cool stuff nearby, you'll soon be living the (healthy) life.
Slim in the City
Make Your Urban Lifestyle a Healthy One
-- By Stepfanie Romine, Staff Writer
The hottest restaurants, the best museums, the latest trends: City living puts the good life at your fingertips. But with those perks often come long commutes, even longer work hours, cramped living quarters, and hectic schedules, all of which can make it even more difficult to fit in healthy habits.
Research shows that city dwellers walk at least 15 minutes more than suburbanites, but that doesn't necessarily mean that urbanites are healthier. In its annual survey of the fittest and fattest cities in America, Men's Health magazine this year ranked the three largest cities湧ew York, Los Angeles, and Chicagoæ“n the list of 25 fattest cities. And a 2006 survey found those who lived in Chicago had body mass indexes (BMIs) similar to those of people who lived in the Windy City's farthest suburbs, while the residents of nearby suburbs were slimmer.
Considering that about half of the world lives in a city these days, you can't use urban surroundings as an excuse for being unhealthy. Play up the pros of city life, watch out for the unhealthy dangers, and an urban environment can be just the ticket to a happier, healthier, lighter you.
Con: Trying to exercise in a small apartment is difficult.
Make it work: You can make your limited space work for you.
Love to run? Then head outside. Is Pilates your thing? Use a DVD and clear a spot on the floor. Into strength training? Fitness opportunities that require little to no space abound. Try: DVDs, dumbbells and resistance bands for strength training, mini trampolines for "rebounding" cardio. Get more small-space fitness ideas.
Think of the stairs in your apartment or your office as a built-in cardio machine. Climbing 5, 10, or even 20 flights of stairs seems daunting, but it's just like using a stair-climber at the gym. Have a competitive streak? Plenty of cities now offer "stair climb" races, so sign up for one and start training.
Pro: Cities are home to great food and restaurants.
Use it to Your Advantage: "Great" need not be synonymous with heavy, greasy, or fattening. Plenty of chefs experiment with light, flavorful, and healthful food.
Search out new "healthy" restaurants in your area. You'll find that these days, many restaurants think of light cooking as the rule, not the exception.
Cities tend to be melting pots, with plenty of cuisines that are good for you and delicious, including sushi (watch the sodium-laden soy sauce and ask for brown rice), Vietnamese (try a big bowl of pho, a noodle soup with plenty of vegetables), or Korean (but go easy on the greasy barbecued meats). Try out new ethnic cuisines (use our Dining Out Guide for tips) instead of going to your favorite burger joint or pizzeria.
Con: Street vendors peddle unhealthy eats.
Make it work: In many cities, hot dogs, oversized pretzels and pizza lurk around every corner.
Go for the lesser evil. If you must eat "street meat," choose a corn dog, which contains a modest 250 calories and 15 grams of fat (without any trimmings). The protein and fat will help keep you feeling full longer than a quick-digesting soft pretzel, for example.
Follow the Boy Scouts' advice: Be prepared. To ward off the temptation, carry granola bars, apples, bananas or other "portable" food. If you didn't plan ahead, stop at a corner store for fruit, a small bag of hard pretzels or a package of nuts. These also make good additions to otherwise unhealthy meals (like corn dogs), adding a little more nutrition and fiber to round out your meal.
Pro: City dwellers tend to walk 15-30 minutes more than non city dwellers do each day.
Use it to Your Advantage: Make the most of those minutes, especially if it's the only exercise you get each day.
Wear comfy shoes and stash the stilettos or wingtips during your commute so you can maintain a brisk, heart-pumping pace while decreasing your risk of injury or other discomforts.
Get off the train, bus or subway a few blocks early to add a few more blocks on to your total. Forgo taxis, and you'll save money in addition to doing your heart a favor. Even if you work in a high rise, you can still take some stairs. Get off the elevator a few floors earlyå‚@etter yet, take the stairs in the lobby to avoid the crowds at the elevator and hop on it a few floors up.
Con: The high cost of living in the city means you can't afford a gym membership.
Make it work: Almost everything costs more in the city: rent, food, entertainment, and parking. When you're barely getting by, a gym membership doesn't seem worth the price.
Look for gyms that offer special rates for new members, or check out the YWCA or YMCA in your neighborhood, which are often cheaper than big-name gyms. If you and your partner are going to sign up together, check on family discounts. Get more tips for joining a gym.
Forget the gym. Invest in a few pieces of fitness equipment that you can keep at home. Learn more about getting fit without going over budget.
Pro: There is plenty of green space.
Use it to Your Advantage: Even though cities can be concrete jungles, they often have some of the best parks and gardens available. Consider all that green space one gianté@nd freeæšym.
Try biking, rollerblading, walking or jogging on the park trails. Find a peaceful (and level) spot and roll out your mat and practice your yoga poses.
Head to the playground. Do push-ups and triceps dips on a bench, then work on pull-ups and chin-ups on the monkey bars. A stretch of grass and a blanket is perfect for abs exercises.
Con: Supermarkets are few and far between.
Make it work: You don't need to have a giant big box grocery store in your neighborhood to eat healthfully. While you might have to be creative, you can find healthy foods close to home.
Stock up on bulk items and shelf-stable staples like whole-wheat pasta, brown rice, and canned and frozen goods at a larger store once a month or so. In between, shop at green grocers or farmers markets for seasonal produce, and other local fare. Not only will you get exercise by carrying your groceries home, but having to haul it will also cut down on impulse purchases.
Check out the city's unique gourmet markets, produce stands, and corner stores for a new food ideas. From dried goji berries to a new Middle Eastern spice, you can expand your palate one healthy food at a time.
Pro: Cities tend to be ahead of the curve when it comes to trends.
Use it to Your Advantage: Whatever the fitness trend du jour iså‚@e it hot yoga, Power Plate, or hip hop aerobicsé¥ou'll be more likely to find a gym offering it in the city.
Shake up your fitness routine by trying out the latest classes. Look for promotions and offers to take a "first class" for free!
Con: The city never sleepsé@nd neither do you.
Make it work: In the city, noise from traffic, sirens, and late-night parties can disrupt your sleep, which can wreak havoc on your mind and body.
Try moving your bed away from windows (keep them closed), using earplugs, or drowning out the noises with your own relaxing "white noise" (such as a CD of rain sounds or a blowing fan).
Work out to sleep better. Regular exercise can help improve sleep and cut the time it takes for you to fall asleep.
Living in the city puts you in the center of activity, and with these tips you can make sure that you're getting enough exercise, eating right, and still enjoying the perks that make city living worth the drawbacks. Urban life takes a bit of adjustment, but with so much fun, cool stuff nearby, you'll soon be living the (healthy) life.
Food Showdown
One slice of Domino's 14" hand-tossed Barbecue Feast Pizza (BBQ sauce, green peppers, onion, bacon, cheddar)
One slice of Pizza Hut's 14" hand-tossed Meat Lover's Pizza (Pepperoni, Italian sausage, ham, bacon, beef, pork)
Scroll Down to See The Winner
Which specialty pizza is the better choice?
When you order pizza, you know it's not a health food. But that doesn't mean that pizza can't be part of a balanced, healthy diet. Domino's Barbecue Feast is no ordinary pizza with its BBQ sauce and cheddar cheese. But how many calories can a few pieces of bacon add? Pizza Hut's Meat Lover's pizza boasts "6 kinds of meat," which should be a major red flag to anyone who is trying to eat healthier. Which of these pizzas does the least caloric damage?
The Low-Cal Winner
Pizza Hut's Meat Lover's Pizza
Surprised by this one? Despite the fact that this pizza is loaded with more meat than anyone needs in a single meal, it still weighs in with fewer calories and fat than the BBQ pizza. Pizza Hut's Meat Lover's pizza (one slice) contains 280 calories and 12 grams of fat (about 19% of your daily value)--not bad for a pizza splurge. Although Domino's Barbecue Feast has less meat and even some veggies (green peppers), one slice contains 344 calories and 13.5 grams of fat. Make the Pizza Hut selection even healthier by opting for a thin crust to save 30 calories per slice. Or, swap out some of that meat and add in some low-cal veggies to boost the vitamins and fiber content.
One slice of Domino's 14" hand-tossed Barbecue Feast Pizza (BBQ sauce, green peppers, onion, bacon, cheddar)
One slice of Pizza Hut's 14" hand-tossed Meat Lover's Pizza (Pepperoni, Italian sausage, ham, bacon, beef, pork)
Scroll Down to See The Winner
Which specialty pizza is the better choice?
When you order pizza, you know it's not a health food. But that doesn't mean that pizza can't be part of a balanced, healthy diet. Domino's Barbecue Feast is no ordinary pizza with its BBQ sauce and cheddar cheese. But how many calories can a few pieces of bacon add? Pizza Hut's Meat Lover's pizza boasts "6 kinds of meat," which should be a major red flag to anyone who is trying to eat healthier. Which of these pizzas does the least caloric damage?
The Low-Cal Winner
Pizza Hut's Meat Lover's Pizza
Surprised by this one? Despite the fact that this pizza is loaded with more meat than anyone needs in a single meal, it still weighs in with fewer calories and fat than the BBQ pizza. Pizza Hut's Meat Lover's pizza (one slice) contains 280 calories and 12 grams of fat (about 19% of your daily value)--not bad for a pizza splurge. Although Domino's Barbecue Feast has less meat and even some veggies (green peppers), one slice contains 344 calories and 13.5 grams of fat. Make the Pizza Hut selection even healthier by opting for a thin crust to save 30 calories per slice. Or, swap out some of that meat and add in some low-cal veggies to boost the vitamins and fiber content.
Today's Healthy Reflection from Spark People.
V
No change of circumstances can repair a defect of character.
- Ralph Waldo Emerson, writer
Finding fault with everything you see
We all know people who just like to complain. It seems that no matter how good they have it, they're always spreading negative energy. Even the best, most painstaking listener can have trouble with someone who finds fault with everything around them. You can shine even in the worst situations if your character is strong. If you're starting to see the "dark side" too often and find yourself blaming your circumstances on other people, take another look. If you think a change of scenery will solve all your problems, think again. Change can be good. Moving on to new things can be an exciting chance to stretch yourself and break a rut. But it's important to start with yourself when you're finding things to improve. No matter where you live, work or play, the only constant is you. You can't escape yourself. Change on the outside will have no effect on your happiness or fulfillment unless you change on the inside, too.
V
No change of circumstances can repair a defect of character.
- Ralph Waldo Emerson, writer
Finding fault with everything you see
We all know people who just like to complain. It seems that no matter how good they have it, they're always spreading negative energy. Even the best, most painstaking listener can have trouble with someone who finds fault with everything around them. You can shine even in the worst situations if your character is strong. If you're starting to see the "dark side" too often and find yourself blaming your circumstances on other people, take another look. If you think a change of scenery will solve all your problems, think again. Change can be good. Moving on to new things can be an exciting chance to stretch yourself and break a rut. But it's important to start with yourself when you're finding things to improve. No matter where you live, work or play, the only constant is you. You can't escape yourself. Change on the outside will have no effect on your happiness or fulfillment unless you change on the inside, too.
Healthy Reflections.
People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily.
- Zig Ziglar, motivational speaker
What do you do to motivate yourself?
Makes sense doesn't it? The secret to staying consistent with your goals is to stay motivated. That means finding ways to fire yourself up on a daily basis. Being inspired at a seminar, by reading a book, or while talking to a dynamic speaker is easy. But what happens when you're on your own? To follow through on that burst of motivation and reach the finish line, you need regular booster shots. Give yourself those little positive reminders that you have an important job to do and a good reason for doing it. What's pushing you? Surround yourself with visual, verbal, and physical "pep talks" that trigger that motive. It doesn't take long for dust to gather on your momentum, making your goals turn stale. A daily dose of motivation kicks off the dust before it can settle and gives you a fresh, clean start.
People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily.
- Zig Ziglar, motivational speaker
What do you do to motivate yourself?
Makes sense doesn't it? The secret to staying consistent with your goals is to stay motivated. That means finding ways to fire yourself up on a daily basis. Being inspired at a seminar, by reading a book, or while talking to a dynamic speaker is easy. But what happens when you're on your own? To follow through on that burst of motivation and reach the finish line, you need regular booster shots. Give yourself those little positive reminders that you have an important job to do and a good reason for doing it. What's pushing you? Surround yourself with visual, verbal, and physical "pep talks" that trigger that motive. It doesn't take long for dust to gather on your momentum, making your goals turn stale. A daily dose of motivation kicks off the dust before it can settle and gives you a fresh, clean start.
:headbang:28 Days = 20.2 Pounds Lost!!! WooHoo!!! Encouragement to keep suffering through...Yay!
NavyBrat
Well-Known Member
Down another 3 pounds in two weeks...I am on the modified liquid diet plan now. Geez! I think I might want to go back to the complete liquid diet...I was losing 4 pounds a week on that. Doc says no...modified is where she wants me at this point. There's no stopping me...walking every night and really enjoying it!
Weigh in day.
Yes I am smiling on Weigh in Sunday. I've lost two more of the 15 I gained... only 11 more to go. I'm happy and proud of myself and all the steps I've taken this week, 69,594 to be exact. That's alot of pavement.
V
Yes I am smiling on Weigh in Sunday. I've lost two more of the 15 I gained... only 11 more to go. I'm happy and proud of myself and all the steps I've taken this week, 69,594 to be exact. That's alot of pavement.
V
Curry Dip
Serves: 8
Nonfat yogurt and low-fat mayonnaise make this creamy dip a good addition to any veggie plate.
INGREDIENTS
1/4 cup low-fat mayonnaise
3/4 cup plain nonfat yogurt
2 teaspoons tarragon vinegar
1/8 teaspoon thyme
1/2 teaspoon curry powder
2 teaspoons chili sauce
DIRECTIONS
1. Combine all ingredients and chill in refrigerator for at least 3 hours.
2. Serve with crisp raw vegetables.
NUTRITION INFO (per 2-tbsp serving)
Calories: 19.4
Fat: 1.2 g
Carbohydrates: 1.4 g
Protein: 0.7 g
Serves: 8
Nonfat yogurt and low-fat mayonnaise make this creamy dip a good addition to any veggie plate.
INGREDIENTS
1/4 cup low-fat mayonnaise
3/4 cup plain nonfat yogurt
2 teaspoons tarragon vinegar
1/8 teaspoon thyme
1/2 teaspoon curry powder
2 teaspoons chili sauce
DIRECTIONS
1. Combine all ingredients and chill in refrigerator for at least 3 hours.
2. Serve with crisp raw vegetables.
NUTRITION INFO (per 2-tbsp serving)
Calories: 19.4
Fat: 1.2 g
Carbohydrates: 1.4 g
Protein: 0.7 g
Organic On a Budget
Better for your kids, and better for you, but they can be tough on the budget. Due to increased consumer demand, prices are falling and selection is growing, but you still may not be able to afford to buy all organic all the time. You can be a smart buyer and make choices about which organic selections are most important to buy. Some foods harbor higher concentrations of pesticides than others (try to buy these organic), while others contain lower concentrations (buy these conventionally to save money).
Foods containing higher levels of pesticides are listed first
Foods containing lower levels of pesticides are listed second.
Apples
Asparagus
Bell peppers
Avocados
Celery
Bananas
Cherries
Broccoli
Grapes
Cauliflower
Peaches
Corn
Pears
Kiwi
Potatoes
Mangos
Raspberries
Onions
Spinach
Pineapples
Strawberries
Peas
Better for your kids, and better for you, but they can be tough on the budget. Due to increased consumer demand, prices are falling and selection is growing, but you still may not be able to afford to buy all organic all the time. You can be a smart buyer and make choices about which organic selections are most important to buy. Some foods harbor higher concentrations of pesticides than others (try to buy these organic), while others contain lower concentrations (buy these conventionally to save money).
Foods containing higher levels of pesticides are listed first
Foods containing lower levels of pesticides are listed second.
Apples
Asparagus
Bell peppers
Avocados
Celery
Bananas
Cherries
Broccoli
Grapes
Cauliflower
Peaches
Corn
Pears
Kiwi
Potatoes
Mangos
Raspberries
Onions
Spinach
Pineapples
Strawberries
Peas
- Status