Monday, November 06, 2006
1. Steam, boil, broil, or microwave vegetables, or stir-fry them in a small amount of vegetable oil.
2. Season vegetables with herbs and spices rather than sauces, butter, or margarine.
3. Try lemon juice or fat-free dressing on salad, or use a yogurt based dressing instead of mayonnaise or
sour cream dressing.
4. To reduce saturated fat, use vegetable oil or tub margarine instead of butter or stick margarine when
5. Replace whole milk with skim or low-fat milk in puddings, soups, and baked products. Substitute plain
nonfat yogurt, blender-whipped cottage cheese, low-fat sour cream, or buttermilk in recipes that call for sour cream.
6. Choose lean cuts of meat, and trim any visible fat from meat before and after cooking. Remove skin from
poultry before or after cooking. Monitor portion sizes. (Lean meats end in "loin".)
7. Roast, bake, or broil meat, poultry, or fish, so that fat drains away as the food cooks.
8. Use a nonstick pan for cooking so added fat will be unnecessary, use a vegetable spray for frying.
9. Chill broths from meat or poultry until the fat becomes solid. Spoon off the fat before using the broth.
10. Eat a low-fat vegetarian main dish at least once a week.
Kathy Thompson, is a writer and speaker, with over 25 years of researching nutrition and fitness. Kathy provides coaching, classes, workshops, articles, reports, columns. For help with losing weight, cleaning up your diet, or improving health, contact Kathy at: firstname.lastname@example.org. Check out the FREE report "The Secret To Permanent Weight Loss" at:
Writer, Speaker, Coach, Kathy Thompson has been studying health & nutrition for over 25 years, and given workshops and classes around the country.
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Sunday, September 10, 2006
1. If you are going to a social event take your own appropriate food with you. It is very tempting to throw your restrictions aside to be
part of the crowd and fit in. Pack up your own little meal and take it with you. Yes, you may feel embarrassed at first, but over time
you will become more comfortable. You could also try eating a healthy meal at home before going to the event so that you won’t be
hungry and then you can just skip the eating aspect of the event and enjoy the other aspects.
2. If you are going to be away from home during meal times or snack times, pack up a little lunch in a small cooler and keep it with
you. If hunger hits you when you are out and about it is very easy to give in to unhealthy temptations that you will pay for later.
3. Find alternatives to replace your restrictions. If you can’t eat wheat, then get products made with alternative grains. If you can’t eat
chocolate, then try some tasty carob. If you can’t have sugar, use sugar alternatives. If you can’t have dairy, there are numerous
delicious dairy alternatives that can satisfy your craving for ice cream or cheese. It is essential to find alternatives, so that you will not
feel deprived. If you are feeling deprived you will be more likely to cheat.
4. Once a week reward yourself with something you aren’t usually allowed to have. For instance if sweets are forbidden then once a
week allow yourself to have a healthy sweet. Something made with a healthy sweetener. Sugar is addictive because it is not a really a
food. It is a chemical. The biochemical make up of sugar is almost identical to alcohol except for one molecule. Sugar weakens the
immune system, depletes the adrenal glands, and depletes vitamin and mineral levels. You can break the sugar habit, but replacing it
with things such as dates, bananas, raisins, maple syrup, barley malt, brown rice syrup, or stevia. These sweets are whole foods and will
not damage the body. Another example would be if you are not allowed to eat wheat, then once a week allow yourself a meal of
something made of wheat.
5. Exercise regularly, at least 3 times a week for 20 minutes. It not only burns off calories, but it improves immune function, and boosts
self-esteem by stimulating our happy hormones. Exercise is essential.
6. Call a friend. If you can get a buddy system going this can very helpful. Call your friend during times of weakness and talk it out.
Make arrangements with your friend ahead of time and have a plan of action. Have your friend remind you of your goals or how badly
you will feel after you eat them. Have specific phrases for your friend to repeat back to you.
7. When cravings come remind yourself that a craving usually only lasts a few minutes and it will be gone. Remind yourself that you
will be able to have your reward on your specified day. Ride it out. After you ride it out a few times, it will become easier.
8. Reframe your thinking. For me it is simple to avoid unhealthy foods, because I simply do not desire to eat poison. I don’t want to do
that to myself. So try to reframe your thinking about the foods that you desire. Try to think of them as “poisons” instead of “delicious
9. Don’t let emotions build up. Express yourself regularly. Keeping emotions pent up can cause you to eat unconsciously.
Unexpressed feelings can also decrease self-esteem and if self-esteem is low you will be more likely to give in to cravings.
10. Forgive yourself. When you fall down and give in to your temptations don’t beat yourself up for it. Forgive yourself and let it go
immediately. Just start over again. No harm down. To criticize will only be self-defeating. Don’t let the weak moment become a
reason to stay off the restrictions for a longer period of time or to give up. Just pick yourself and begin again. Don’t think of it as
failure, but rather as a minor setback. Change happens slowly and usually involves many setbacks. It is a process.
Over time this will all get easier. Your body will begin to repair itself and it will stop craving the unhealthy food eventually. It is a long
process, but when you begin to see little steps of progress then you will feel more motivated. It will also take some time for your taste
buds to adjust to alternative foods. Give it time.
Cynthia Perkins, M.Ed., writer, educator, therapist/advisor/coach and Holistic Health Consultant
Specializing in Life Management and Support for Living with Chronic Illness, Chronic Pain, and Disability as well as Sexuality and Sexual Intimacy.
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Tuesday, September 05, 2006
Kathy’s post workout binges are nothing new. Neither are the extra 10 pounds living around her hips that she can’t seem to lose. But once Kathy puts these simple three steps to good use, she'll smile gaily as her last 10 pounds will melt away.
Step 1: Eat at least 45 minutes before you exercise.
Ok, if you are now envisioning guilt eating and compensation exercising, stop. This is not about eating a chocolate bar now and exercising it off later. It’s about, giving your body the energy it needs to sustain a good 45-60 minute workout.
Eat a light snack consisting of 300-500 calories. This could be a bagel, with a slice of turkey and a whole tomato. Or it could be a protein bar.
The point is to get some carbohydrates, proteins and fats in your system now so that it has something to run on later. With this pre-workout meal, carbohydrates are critical because you want energy for your workout. Eating 45 minutes before a workout will not make you fat. If anything, it will speed up your metabolism if you do this regularly.
Step 2: Drink lots of water while exercising
Your body should be 70% water and it knows this. When exercising, you could easily lose up to three pounds of water during one exercise. Please don’t beat yourself up if you don’t lose three pounds. I watch women get upset at the gym everyday after their post-workout weighing ritual, if they haven’t lost weight. The weight will come off.
If you drink while exercising, you may be able to exercise longer. But more importantly your body will not have to cry out for water after you finish exercising.
Also, water can give you the sensation of fullness so that you can calmly wait for your post workout meal without getting ravenous.
Step 3. Eat a meal at least 45 minutes after you workout.
Even if you are not hungry after your workout, you should train yourself to eat within 45 minutes of exercising. The body is patient and it will take a lot of mistreatment up to a point.
The problem with waiting until you are hungry to eat is that the body continues doing gazillion operations until you decide to eat. This usually happens when you get the “Gosh, I'm hungry now!” feeling.
In truth, at this stage, you’re not hungry, you’re famished and you have no time or patience to be judicious with what you eat. What’s more, you’re more likely to overeat.
So, feed your body with a 300-500 calorie meal within 45 minutes of exercising. Again, make sure that this meal has carbohydrates, proteins and fats.
For the post-workout meal, eating a lean protein proves critical because your body is in repair mode and it needs protein to rebuild your body.
If you can avoid post-workout binges for the next five weeks, yu can certainly melt away those last 10 pounds. Here’s the secret to never having an excuse for not eating your pre and post-workout meals: Make your meals simple and place them in your purse or gym bag.
On occasion, your can even replace a meal with a well-balanced protein shake. Now, no more embarrassing post-workout pig fests, you know what to do instead.
About the Author
Are you a pro at yo-yo dieting? Let Naweko show you how to go from slob to sexy using the secret mind tools that even fitness models won’t tell you about. Get the real scoop on how to lose weight and keep it off at http//:http://www.Noixia.com, home of Skinny Fat Chicks: Why We’re Still Not Getting This Dieting Thing ISBN:0974912212.health fitness weightloss diet exercise dieting
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Friday, September 01, 2006
As of now, January 2005, more than half of all north Americans are struggling with obesity. The “quick fix” for “fat” for the last 40+ years, becoming ever more popular, has become the Atkins Diet. The Atkins Diet was first popularized in the U. S. Air Force during the 1960’s.
The Atkins Diet is very simple --- restrict your carbohydrate intake. And guess what? It actually works. But Dr. Atkins, after the initial few years of his popularized diet, began to make modifications and refinements to the original basic diet. And several other people have taken the basic Atkins Diet, modified it just a little, and come up with a new and very workable diet.
The first thing you must understand is that, across the entire human spectrum, each of us is very different from one another in the chemical makeup of our body. Thus, each of us, individually, should have our own highly personalized, custom built diet, created by a dietician using a chemical makeup assessment, usually a $200 hair analysis, of our particular body type and individual nutritional needs. So far as I know, this technology and this type dietary assessment is still available only through certain holistic health practitioners and it is becoming more and more expensive. As an example, it typically costs now between $200 and $300, whereas in the mid-1970’s it cost between $100 and $150.
There are three major misconceptions to the Atkins diet. The first common myth is many people believe this means don’t worry about the amount of calories or fat you eat so long as its not carbs. The second common myth is many people believe all carbohydrates are equally bad. The third common myth is that the Atkins “Lo-Carb” diet is actually a “Hi-Protein” diet. All of these, however, are enormous misconceptions.
The first myth: many dieters who use this program believe that calories and fat do not matter when eating low carb food, but in some cases this has proven to be fatal. Depending upon your particular body chemistry, when eating high fat food your cholesterol could climb and climb, leading to a heart attack or stroke. Also, it has now been proven that the older we become the less our body is able to metabolize the “high fat” portion of the Atkins “lo carb” diet, leading to additional dietary and health problems.
The second myth: The Atkins Diet is actually a “Lo-Carb” diet, not a “No-Carb” diet. What should be cut out are breads, rice and potatoes. Fresh fruits and vegetables should not be cut back and many should be somewhat increased. Finally, after the first month you can “safely” add breads and potatos --- in limited quantities. One friend of mine eats 1 bite of breads/toasts, etc., served with his meals, such as garlic breads. One bite and not a morsel more.
The third myth: Mention the Atkins Diet and most people’s reaction is “Oh, yes, the ‘high protein’ diet.” Not true at all --- it’s a “Low Carb” diet – protein intake remains unchanged. Some carbs only, not all, are restricted (versus eliminated completely); fats, particularly in older people, need to be restricted; protein should be kept to 4-6 ounce portions per meal, the lower values for breakfast and lunch. What you need to increase is your intake of high-fiber foods such as celery, etc.
The reason why the Atkins Diet works is because your body metabolizes its stored fat (carbohydrates) in order to burn --- digest --- the protein, fiber and fat you are eating. The Atkins Dieters tend to leave out several food groups, including fruit and vegetables, since they are “high carb food”, and then tend to grab a steak instead, which has very low carbohydrates.
This is ridiculous. Why? Because the elimination of carbohydrates and the reduction of the fresh fruits and vegetables actually throws your health into a major imbalance. Overloading your unbalanced diet by an excess of protein intake (adding that steak, above) to “increase the volume” to a satisfying level merely exacerbates this imbalance.
The true danger of the Atkins Diet, however, lies in the fact that, for people who already have health challenges, the Atkins Diet actually worsens some conditions and creates other health challenges that did not exist before the Atkins Diet. The worst of these is Gout. If you have a tendency to suffer gout, no matter how well controlled you have it, a strict Atkins Diet will create a severe gout condition and gout attack for you. If you merely had the tendency for gout with no active gout, the Atkins Diet will precipitate an actual condition of gout in your body. A severe case of gout requires medical intervention to correct as well as long-term dietary control and change. The long-term danger of gout is an increased tendency for heart attack and stroke. See Native’s Gift for one proven help for gout.
If your body type and chemical makeup is suitable for the Atkins Diet then by all means use it. Remember that there are several similar alternatives out there which may be more suitable than a strict Atkins, to include some of Dr. Atkins own later work and recommendations. If you have health challenges, to include a tendency for gout or actually suffer from gout, or have diabetes or any of several other disorders, the Atkins diet is definitely something you need to avoid.
And not just the Atkins Diet. Any and all diets which highly restrict or eliminate one of the essential food groups we all need to maintain optimal health is equally bad. Stop the insanity and use a REAL diet --- the only proven diet which will work for virtually everyone.
What is it? Its actually two things: A food diet and exercise – yes, simple exercise, like walking a mile a day. A completely balanced, restricted calorie, diet containing a little bit of everything. Eat three meals a day, get your sweets, carbs, veggies, fruits, juices, protein and keep it to 1200 calories a day. Eat your breakfast and go out and walk the dog – if you don’t have one, take your neighbor’s. Give this diet a year of your life, weigh yourself every Monday and keep track of your weight, see where you are with it…..and make the change for the rest of your life. When you get to your target weight you may increase the diet to 1600 calories a day.
About the Author
Loring Windblad has studied nutrition and exercise for more than 40 years, is a published author and freelance writer. His latest business endeavor is at
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Tuesday, November 01, 2005
Losing Weight Requires
Some Major Lifestyle Changes
Once you have made up your mind to lose weight, you should make that commitment and go into it with a positive attitude. Losing weight requires major lifestyle changes, including diet and nutrition, exercise, and behavior modification. We all know that losing weight can be quite a challenge. It takes time, practice and support to change lifetime habits. But it's a process you must learn in order to succeed.
To be successful at losing weight, you need to change your lifestyle and not just go on a diet. This requires cutting back on the number of calories you eat by eating smaller amounts of foods and choosing foods lower in calories. It also means being more physically active. Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss.
Exercise does not have to be strenuous to be beneficial. And some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session. Look at the exercising aspect of your program as fun and recreation.
Experts say that walking is one of the easiest and most useful exercises you can do. It helps the total circulation of blood throughout the body, and thus has a direct effect on your overall feeling of health. There are things such as aerobics, jogging, swimming and many other exercises which will benefit a weight loss program. Discuss the options with your doctor and take his advice in planning your exercise and weight loss program.
Remember that the most important changes are long term. No matter how much weight you have to lose, modest goals and a slow course will increase your chances of both losing the weight and keeping it off. It takes time, practice and support to change lifetime habits. But it's a process you must learn in order to succeed.
Article Source: http://EzineArticles.com/
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Sunday, September 25, 2005
Many Health Benefits of Green Tea
As you may know, the benefits of green tea are abundant and far-reaching. Green tea is used by many to lose weight, improve cardiovascular condition, or simply as a preventative health measure. Bottom line, studies show that those who drink green tea enjoy a longer, healthier life.
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Tuesday, September 20, 2005
When Fat is Phat
Want to increase your overall health and energy level? Interested in preventing heart disease, cancer, depression, and Alzheimer's? Or perhaps you'd like to treat rheumatoid arthritis, diabetes, ulcerative colitis, or Raynaud's disease? Then stop thinking that all fat is bad for you, and start including healthy "phat" fats in your diet!
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