The Diet Demons

 As the dieting phenomenon grows, with a new "diet guru" announcing "THE SOLUTION" almost weekly, so do the waste lines of America expand. Obesity is now a strong and gaining second to cigarettes as a preventable cause of death or disease. The term diet seems to have taken on a whole new meaning, moving from panacea, and becoming more and more a pariah.

What I'm going to do is reiterate some nutritional basics to try to demystify, some of the confusion out there.

There are two approaches to weight management. The first is the "magic theory" which is very enticing because it requires absolutely no responsibility. You simply follow the system and the system tells you what to do. There's no thinking involved (you just put up with it). If you're not successful, it's your fault because you're not a good "dieter?" This magic

Theory incorporates such tricks as restricted calories, diets, elimination of food groups, pills, hypnosis, prepackaged meals, creams and even massage. This magic theory has left millions in despair and hopelessness in their never ending quest to be thin.

The second approach is the Fitness Approach.

There is a quiet methodical fitness industry educating millions (without all the advertising dollars) to achieve long term lifestyle changes and achieving weight management for life. Long-term weight management must include productive exercise, proper nutrition and positive motivation. From a basic physiologic standpoint I will explain the interrelationship and delicate balance between food and exercise.

First we need to understand body composition (the % of body fat vs. lean mass) in relation to your body weight. Here are some general guidelines and ranges for body fat. For women, the range up to age 30 is 14 to 21%, from 30 to 50 it is 15 to 23% and from 50 up it is 16 to 25%. Again, it is desirable to be below the upper limit, and a woman near the lower limit would be lean. For men up to about age 30, 9 to 15 % is a good range. From age 30 to 50, 11 to 17% is a good range and from age 50 and up, 12 to 19%. A person should try to stay below the upper limits given and a person at the lower limit would be described as lean.

Extra fat in the abdomen is linked to high blood pressure, diabetes, early heart disease, and certain types of cancer. Smoking and too much alcohol increase abdominal fat and the risk for diseases related to obesity. That is why I prioritize the abdominal measurement. (Ask me anytime, I have my fat calipers at hand at all times.)

The healthiest and most effective way to decrease body fat is through a slight negative energy balance where caloric expenditure slightly exceeds caloric intake. In order to determine what your caloric intake should be we need to find what your Basal Metabolic Rate is. BMR is the minimum amount of calories required for vital body functions during relaxed, reclined and waking states. There are a few different calculations for this (complicated and long winded) or you can go to my web sites nutrition page [http://www.vitalsignsfitness.com/nutrition.html]

where the calculations will be done for you.. After you determine your BMR, you must factor in your activity level. Basically you burn 100 -300 calories for every hour of exercise (depending on intensity).

The more lean muscle tissue you have the higher your BMR, which could be up to a 15% faster. Restrictive, low calorie dieting can cause your BMR to drop by as much as 20%. People living in tropical or very cold environments generally have BMR's 5-20% higher than those living in more temperate climates. Athletes have higher BMRs than most.

When caloric intake goes below BMR, as in commercial weight loss programs, the body will 1) Store even more body fat to fend of the perceived threat of starvation. 2) Slow down metabolism to reduce energy requirements. 3) Burn muscle to reduce energy requirements. 4) Perceive starvation and create a slower survival metabolism.

The Nutritional Insight calculator at http://www.fitday.com will calculate for you, what your BMR caloric needs are then also add on your activities so you know exactly what your caloric needs for each day are. Plus if you want to make any changes in your body composition it will tell you exactly how many calories to eat and give you a break down of a balanced diet including optimal daily intake of protein, fats, and carbohydrate. From there you can enter the foods you eat and with each food you enter the site will give you a break down of carbs, fats, and proteins plus nutrients and caloric count. It will also give you a more detailed break down of your activities. The more you use this site the better you will understand food how it breaks down and how it supplies your daily required nutrients.

Nutritional insight will help you balance protein, fats, and carbohydrates for each meal based on your current body weight, exercise habits, and desired body weight goals. Realistically we're all just trying to stay trim and healthy which means a balanced diet, small meals, not letting yourself get too hungry or too full. The more we learn and understand about the interrelationship between food, exercise the more empowered and capable of rational decision making we will be for our permanently successful health and fitness lifestyle and ongoing weight management.

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing

Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification

Maternity Specialist Pre & Post Natal certified by Maternal Fitness

Certified Personal Fitness Specialist: certified by NASM

Certified 500hr Yoga Teacher

Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals

Deborah Caruana RN, CYT, CPT, MES, Fitness/Yoga Lifestyle Coach

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This Doctor Lost 125 Pounds By Intermittent Fasting With The 16:8 Method | TODAY

 

14 High Carb Foods to AVOID On A Low Carb Diet

 

To Be or Not To Be: Low Carb...

 I get asked all the time, "what do you think about the Atkin's Diet?". Well, as a Nutritional Bio-Chemist, my opinion and answer to that question would have to be a biochemical response.

First of all, lets start with the foundation of the Atkins Diet. Robert Atkins did not invent the Low Carb diet. It was first administered over 80 years ago by John Hopkins Medical School and Hospital for the treatment of pediatric Epilepsy. It was then modified for the U.S. Air Force long before Robert Atkins picked it up to modify it once again.

Our bodies run on glucose as a fuel. We can not store glucose and have enough for about 24 hours. When we have no food for 24 hours, the body turns to burn fat for energy and this is called Ketosis. By having a diet at 80% fat, and these are the right type of fats, some protein and almost no carbohydrates, the body remains in Ketosis and the pH of the blood can change, which can alleviate seizures, either the severity or the occurrence all together.

It is speculated to work because the pancreas has no or low signal to release insulin to counter or escort the glucose into the cells. Keeping the insulin steady in the system will not trigger seizures in the brain.

Like in all things, an excess can bring on side-effects. Some side effects of a Low Carb or Ketogenic Diet may include kidney stones and gall stones, some women may have menstrual irregularities. Because of the amount of fat and protein in the diet, some may suffer from Pancreatitis or inflammation of the pancreas, because there is an increase of fat, some minerals will not absorb correctly, so there can be decreased bone density and sometimes eye problems, sometimes there is a high level of fat build up in the blood, especially if the person is deficient in certain digestive enzymes. All these side effects can be very serious and that is why the Ketogenic Diet has always been administered by Nutritional-Medical professionals within the care of a hospital.

Low Carb or No Carb diets can be deceiving, especially since the goal is to keep the blood glucose levels steady.

There are some sugar substitutes that are 50% protein, this protein can cause an increase of activity within the cell. As any diabetic can tell you, the use of Aspartame, which is 50 percent phenylalanine, can cause the blood sugar to go out of control. Phenylalanine should not be taken by pregnant women or by people who suffer from anxiety attacks, diabetes, high blood pressure, phenylketonuria (PKU), or preexisting pigmented melanoma, a type of skin cancer, this is directed by the medical and medical research community.

Aspertame also is made up of Aspartic Acid and methyl alcohol or wood alcohol. So, not only do you have the risk of toxicity because of the amino acid phenylalanine, you also have methanol which is considered poisonous even in small amounts. Methanol can cause blindness, brain swelling, and inflammation of the pancreas and heart muscle.

Splenda or Sucralose has still other problems, it was not studied thoroughly before the FDA approved it. Under scrutiny of the biochemical community, especially after Aspertame was approved without long term study, the following has been noted, this taken from the http://www.low-carbdiet.co.uk/splenda.htm website.

"...Few human studies of safety have been published on sucralose. One small study of diabetic patients using the sweetener showed a statistically significant increase in glycosylated hemoglobin (Hba1C), which is a marker of long-term blood glucose levels and is used to assess glycemic control in diabetic patients. According to the FDA, "increases in glycosolation in hemoglobin imply lessening of control of diabetes.

Research in animals has shown that sucralose can cause many problems in rats, mice, and rabbits, such as:

Shrunken thymus glands (up to 40% shrinkage)

Enlarged liver and kidneys.

Atrophy of lymph follicles in the spleen and thymus

Increased cecal weight

Reduced growth rate

Decreased red blood cell count

Hyperplasia of the pelvis

Extension of the pregnancy period

Aborted pregnancy

Decreased fetal body weights and placental weights

Diarrhea

According to one source (Sucralose Toxicity Information Center), concerning the significant reduction in size of the thymus gland, "the manufacturer claimed that the sucralose was unpleasant for the rodents to eat in large doses and that starvation caused the shrunken thymus glands.

[Toxicologist Judith] Bellin reviewed studies on rats starved under experimental conditions, and concluded that their growth rate could be reduced by as much as a third without the thymus losing a significant amount of weight (less than 7 percent). The changes were much more marked in rats fed on sucralose. While the animals' growth rate was reduced by between 7 and 20 percent, their thymuses shrank by as much as 40 percent. (New Scientist 23 Nov 1991, pg 13)"

A compound chemically related to sucrose, 6-chloro-deoxyglucose, is known to have anti-fertility and neurotoxic effects, although animal studies of sucralose have not shown these effects.

According to the FDA's "Final Rule" report, "Sucralose was weakly mutagenic in a mouse lymphoma mutation assay." The FDA also reported many other tests as having "inconclusive" results.

Just how few studies currently exist on sucralose is an issue. Endurance News provides the following table illustrating this fact:

Sweetener + # of Studies*

Saccharin

2374

Aspartame

598

Cyclamates

459

Acesulfame-K

28

Sucralose

19

*Number of studies determined by MEDLINE search.

In terms of safety, it is not just the original substance (sucralose) that one needs to worry about. As the FDA notes, "Because sucralose may hydrolyze in some food products...the resulting hydrolysis products may also be ingested by the consumer."

I went into a forum looking for research information. There were many comments about Sucralose, most saying that if there was negative information about a product, that it was bogus because the FDA would have never approved it. The FDA approved the drug combination of Phen-Fen, which caused heart problems for thousands of people, some irreversible. Sure, it helped them to lose weight, but they didn't have their health to live it after words.

Then we have Sugar Alcohols, like...sorbitol, xylitol, mannitol, lactitol, maltitol and others.

Sugar alcohols are alcohols that are derived from sugar molecules. They are a carbohydrate, but according to the FDA, sugar alcohols have a very small impact on blood sugar levels and insulin release in the body. They are incompletely absorbed from the small intestine into the blood and as a result, they have a lesser impact on blood glucose levels. Some of the polyol that is not absorbed into the blood is broken down into fatty acids in the large intestine and sugar alcohols do contain calories, about three-fourths as many as sugar. Since they are incompletely absorbed by the intestine, over-consumption may produce a laxative effect in some people. Sugar alcohols can also act as "trigger foods," causing carbohydrate cravings or binges and there is some evidence to suggest that products containing polyols may actually defer weight loss efforts. In some people, sugar alcohols can have uncomfortable side effects, such as bloating and gas. Some diabetics also report elevated blood sugars when eating some low carbohydrate products, particularly sugar alcohol containing candies.

So is the "Low Carb" diet or diets the answer for weight loss and glucose control. As a biochemist, I would have to say no. Because different carbohydrates absorb differently in individuals, you can not count on those types of food and calumniated absorption rates. The only way that you can tell what that food, and combinations of foods will do to your body, it to actually test the blood in 15 minute increments for a period of 2 to 3 hours. If your blood remains steady, then that food, that amount of food, or that combination of food will not be detrimental.

Along with many scientists in this field, I too have written the FDA to appeal for better labeling for the public. The "Low-Carb" label is deceptive and damaging for those who rely on blood glucose control for quality of life. To say that a product is Low-Carb doesn't mean that it is low in calories, will not affect your blood sugar, or is even healthy. As a matter of fact, most of the time's when something suggests that it is "Low-Carb" it is a product that should be heavily scrutinized and avoided.

And as far as the new craze of Glycemic Index or Glucose diet. This is a very expensive diet to be on because of the supply of Glucometers, Glucose Sticks and time it takes to test, but a much safer method and more conclusive method of dieting in order to keep your carbohydrate intake under control and your blood sugar under control. As a scientist the only problem that I have with the GI or Canadian diet is that products and manufacturers who label a product as low, medium or High Glycemic Index do not have a standard of calculating those numbers. There are 8 different ways to calculate what a Glycemic Index is, and none of them are wrong. Some are more correct than others, but depending on what method you use, algebraic or Calculus and for what you are testing for, will determine if those numbers are correct. Don't get me wrong, Glycemic Indexing is much more correct than calculating "net carbs" or determining if something is "Low Carb", because you have proven results from a field of subjects to tell you how the product will be absorb from true blood glucose numbers. Because this method allows you to see actual results from what was ingested, you can believe that you are eating right and maintaining better health.

For the most part, people ask me about Dieting because they want to be thin and healthy, but being healthy is not just about this diet or that diet. Being healthy has to do with lifestyle more than anything else. Eating a diet of functional foods, healthy foods, non-processed foods, being active and interactive, and being relaxed and well rested has a lot to do with how your body will respond as far as health is concerned.

Do I recommend a "Diet", not necessarily, what I recommend is a lifestyle for better health that is as individual as the person it is designed for. How do you do that? You need to not only look at your body type, but your genetic background, your personality and your day to day habits. You can work on your taste in foods first. To get away from the sweets, salt and processing, you can start by eliminating the processed foods out of your diet. Remember when you had "home cooked meals from scratch", a salad "out of the garden", made Jams and Jellies from the fruit off the trees in Grandma's yard? These tasted better and were better than those we buy off the shelf now days. It takes a lot of time, but the time spent in eating better will pay off in the retirement years. The next step would be to get active, exercise, go for a walk everyday, chase your children around the yard with a football, walk the mall with your daughters or your grand baby in a stroller, ride your bikes as a family, play soccer in the backyard with your kids, play a game of catch with your son, all these will improve your bodies response to some many things. Start slow with things, take your personality and your job into account so that it will be a lifestyle of habit and happiness, not a routine of forced misery.

D.S. Epperson is the top formulator for Home Blend Gourmet / South Pacific Health, a leader in the functional food industry in the U.S.. With 20 years of experience in Nutritional Biochemistry, she has written reference books on botanicals and manufacturing of medicines from botanicals, and published articles on health, fitness and foods. She has formulated over 240 formulas and inventions for health, the environment and agricultural uses, and continues to research and study microbial advantages in nutraceuticals and functional foods. For more information or to view the articles that she has written: http://www.sugarblend.com

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Tracking the Elusive Calorie - Weight Loss Tips

 Why Making Small Changes in Your Eating Habits Adds up to Big Results in Your Weight Loss Efforts

First, get started by tracking your eating for at least a week or more. I carry a little purse sized notebook and just jot down what I eat during the day. Then each evening I input it into the Food & Exercise Diary for Windows software program I use (described in the Tools section of my website).

Tracking what I eat allows me to see trends over time, and also makes it very clear why my weight rises sometimes and falls others. If you decide to track your eating, it's best to simply capture yourself being yourself. Don't try to eat better just for the sake of logging better values. The idea is to discover your real eating habits and patterns.

Think You Know What You're Eating?

To demonstrate how easily we "forget" what we've eaten, try to write a log of what you ate yesterday from memory. You'll be able to remember the main meals, but you'll probably have more trouble remembering the little bits here and there. You may even think you didn't eat anything except the meals, but most people do and yes, chewing gum counts, and so does anything you put in your mouth. Just list the basic foods, meals, etc., as best you can recall. Then put that list aside, and today write down what you actually eat as soon as possible after you eat it.

Don't write your log before you eat either. That's not being yourself, that's dictating a prescribed diet. If you're following a certain eating plan, that's fine, but still wait until you've eaten it to write it down. If you remember what you already ate today, write that down too, including that tiny nibble of cake as you walked past, and that little grab from the peanut dish. Everything you eat or drink including plain water, must be listed.

Those extra tastes and nibbles can easily add up to 250 or more calories every day. Especially if you tend to taste while you cook. Here's a diet tip: Stop licking the spoon! Quitting those little tastes while you cook could save you from adding a few pounds this winter.

I know it sounds hard to do but stop licking the beaters, scraping the last bits out of the bowl and popping bits in your mouth "to see if it's done." Just wait until it's ready, then go ahead and eat some, but remember, those tastes add up and they are not worth carrying around five extra pounds. Put the stirring spoons and beaters immediately under water if you must, or give them to the kids as a treat.

The point of a food diary is to capture your regular eating patterns, then choose one thing at a time to work on changing. It's easier to work on changing one small habit at a time. No, each individual thing is not going to cause major weight loss but they do add up.

Resolve now that you will drop the habit of licking the spoon, or tasting as you cook. I can hear you wailing that you won't know if it tastes right. Okay so you need one little teensy taste, but not hundreds, get it? A tiny bit on the tip of a spoon or fork tines, is not the same as multiple big bites while cooking. Tasting is not eating. Licking the entire remaining contents of the bowl you used for making pudding is not the same as a taste either. That's a serving. It's better to just break the habit. Sure, it's a holdover from when you were a kid. It was a treat to lick the spoon, but you're not a kid anymore are you? Let your kids have their turn but give this habit up for yourself.

Remember, it's these little changes that create real results. It's one trick of those who stay naturally slender. Likewise, when you discover your general eating habits you can choose one thing to change, cut back, or discard entirely. Sometimes it's best to just take it slowly as in weaning yourself from whole milk to skim. First try 4% and when that seems okay, switch down again to 2%. Eventually you'll be drinking skim milk and thinking it's fine, in fact once you get used to it, you'll think whole milk tastes like pure cream.

Of course whole milk tastes better than skim, so do thousands of other foods taste better than each other, but you must choose what you'll regularly eat. Do you want to consume a large portion of calories and fat in your milk or would you rather eat something more substantial plus the milk?

Many Would Starve if McDonalds Went Out of Business

What if there were a global energy failure and we no longer had fast food restaurants? Would you curl up in a ball and not know what else to eat or would you simply learn what else is out there for nourishment? I'd venture you'd adapt to the circumstance. Look at "Restaurant Confidential" by Michael F. Jacobson and Jayne Hurley for a shocking surprise when you see how many calories are in a regular restaurant meal. Once you see you're eating triple the calories you realize, it makes it much easier to cut back from eating out every night to three times a week, then twice or once, until one day you find you eat out for special occasions only.

I Hardly Eat Anything! Why Can't I Lose Weight?

I hear from a lot of people who say they can't understand why they can't lose weight, yet they eat out at restaurants or have fast food two or more times a day. They simply don't realize they are probably eating far more than 2000 calories a day, and if they are not pretty active, that can add up to quite a few extra pounds. It doesn't do much good to figure out how many calories you need to lose weight and then far exceed that number simply because you aren't paying attention.

Tracking what you eat does takes some effort but it's a great way to discover what's really going on regarding your habits and triggers.

You may find you actually reach into the candy dish six times a day or that you chew an entire pack of gum every day. You could be drinking hundreds of calories every day in just one or two extra soft drinks or coffee drinks. In fact, some coffee drinks contain more than 500 calories each. That's usually more than you'd eat for your entire breakfast.

Start with just a small blank notebook, and if you enjoy the process you may want to look into a software program, but no matter what, the sooner you start capturing yourself being yourself, the sooner you're well on your way to weight loss success.

~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner

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The Best Meal Plan To Lose Fat Faster (EAT LIKE THIS!)

 

Have You Given Up on Weight Loss?

 I receive several email messages every day

from people who have given up on weight loss.

They are at wits end and they don't know

what to do. They've "tried it all" and they

believe it's impossible for them to lose

weight.

Many of them have lost weight and gained it

all back, and more. Some of them have struggled

with losing weight all their lives and have

never been successful with it. One lady from

Alabama wrote to me last spring, "I have been

trying to lose about sixty pounds for over 23

years. I quit! I'm resolved to the fact that

I will be fat for the rest of my life"

How saddening that comment is. but I'm happy

to tell you this lady, with a little

guidance, is now 65 pounds lighter than she

was one year ago.. and she has some muscle

tone. Needless to say, she no longer believes

that she'll be fat for the rest of her life.

I tell you this simply to illustrate the fact

that you don't have to give up on weight loss.

YOU can lose weight, but you have to be

willing to do what it takes.. and here's what

it takes!

If we look at people who have been successful

at weight loss *and* maintaining that loss,

a couple of things are very apparent. These two

factors are present in the lives of most of

them.

1. They do some form of aerobic exercise 5 to

7 days per week. These people aren't

exercise wimps! They know how critically

important this is to their weight loss/

maintenance and they get out and do it!

They average 45 minutes per day with the

range being 30 to 90 minutes per day.

This not only burns lots of calories,

but, perhaps more importantly, it elevates

their basal metabolic rate.

2. They do some type of weight training 2 to

3 days per week. This has a tremendous

affect on basal metabolic rate and

muscle tone. Success at maintaining a

weight loss is much higher in people

who have weight trained while they were

losing weight versus those who haven't.

Now, obviously, healthy eating habits are also

very important. However, most of these people

say that their exercise habits seem to dictate

their eating habits.. meaning that if they

can be consistent with exercise, their eating

habits seem to fall into place.

I've had many clients tell me that their daily

exercise puts them in a "healthy" frame of

mind and helps them to make better food choices.

Bottom line; when they are exercising

consistently, their eating habits are better.

I firmly believe that a major factor in most

peoples frustration with weight loss is that

they haven't been told the truth about

exercise. You see, twenty minutes, three days

per week isn't going to cut it for weight

loss. If you're serious about weight loss,

then you have to get serious about exercise.

-It's all about changing your basal metabolism

through exercise.

-It's about looking at exercise as a part of your

daily routine, just like brushing your teeth.

-It's about viewing exercise as something you're

doing to get healthy and feel great!

"If you *vigorously* pursue fitness and health,

weight loss will happen"(tm)

copyright 2007 by Greg Landry, M.S.

Author and exercise physiologist, Greg Landry, offers free weight loss and fitness success stories and targeted, highly affective weight loss programs for women, men, type 2 diabetics, and people with slow metabolisms and hypothyroidism. Visit his site: [http://www.GregLandryFitness.com]

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EFT for managing food cravings

 

Managing Cravings with EFT

There are several ways to manage cravings. You can:

Attempt to stop eating the food you crave entirely (out of sight out of mind).

Modify your eating habits around a particular food, i.e. cut back on the quantity or how often you indulge.

Use EFT to end the attachment you have to this particular food.

1. Stop Eating the Food you Crave

Eliminating the offending food entirely is rarely successful. We can only limit ourselves for so long before we go crazy, eating everything in sight to make up for the deprivation. This also introduces deprivation and control issues, which many have trouble with leftover from childhood. Would it be better to learn to enjoy your favorites without losing control around them? 2. Modify your Eating Habits

Modifying your behavior can be successful, but it can also be difficult because even though we want to change, it seems that despite our best efforts, we still find ourselves craving the same things, day after day. It is the "how" that stops us. How can we change a behavior that is a habitual response? How can we stop doing what we don't want to do? There are literally thousands of diet and weight loss books and most offer nothing more useful than the "eat less, exercise more" advice. If it were simply a matter of doing what we know we should do, there would be no obesity epidemic, but it's not that simple. We need to know HOW. 3. Use EFT to end the Attachment to a Particular Food

EFT is often helpful to diminish or demolish the cravings. It can be your HOW. How to change habits that you want to be rid of, how to create new, better habits, that support what you want, instead of what you don't. EFT is simple to learn, and effective. If you don't yet know how to do EFT, read this brief explanation, then download and print the worksheets, instructions and reminders all in one convenient PDF packet. 4. Stop Talking Yourself Into It You've said you are going to stop nighttime snacking, and then the voices start, "I've been good all day, I deserve a treat, just one won't hurt..." You're basically talking yourself into it, and then you're off and running to the kitchen. Most of us find that once we say yes to that voice, there's no holding ourselves back. As soon as you realize you are doing the "talk myself into it" routine, start using EFT immediately. Catching yourself in the act is difficult at first, but if you keep an open mind, you will start to notice. No matter where you are or what you are doing, you can instantly perform an EFT procedure on yourself, and get quick results. You don't need to wait until later, until the atmosphere is just right, or until you are alone or somewhere you can relax. You can do it while driving, you can do it in a crowd standing on the corner. Examples of EFT for Ending Cravings The first round you might notice the craving is somewhat reduced (or it could disappear entirely), but it will likely be lessened. Once you have done one round, re-rate your desire for the food, and if it is still high (more than a six), do another round of EFT right then: Set-up: "Even though I still want to eat _________, I'm fine just the way I am." Reminder: "Still want to eat _________." While I'm doing the EFT round, I might find myself thinking things such as, "It's not that I want to eat them all, it's just that once I start I can't stop." So, for the next round I'll use that statement: Set-up: "Even though I can't stop eating cookies once I get started, I deeply and completely accept myself anyway." Say the "even though" part with gusto, you really mean it! You are okay, just the way you are. Reminder: "Can't stop" This round might lead to, "That's not true, I can decide how much I want, I just don't want to limit myself," so the next round might be: Set-up: "Even though I hate to limit myself, I deeply and completely..." or "Even though I don't want to limit myself," or whatever words fit your situation. Reminder: "No limits" Make this process yours and let your personal thoughts guide you. Doing this will help you unearth core issues and beliefs you may not have realized were there. More often than not what happens with these simple and effective techniques is you will stop using them. Not because they don't work, but because they do. You will stop because you aren't ready to give up your eating habits - you like the food, you enjoy the taste, the pleasure you gain from the eating is greater than the pleasure you anticipate by making a change in your habits. It's as if you say to yourself, "Screw it, I don't care. I want it now, and I'm going to have it." Much like a small child, you are simply feeding your instant desire, and that's okay too. Be gentle with yourself. Realize you will do this on occasion, and accept it. It doesn't make you a failure, it simply proves you are human. Accept yourself as you are. If you make a commitment to do the EFT exercises, even though you don't want to, you will reach success. In my work reluctance to do something that will work explains why people continue to seek something new. They read new books, they try new diets (witness Atkins, now South Beach Diet), they ask each other (usually their overweight friends) what they are doing (why not ask someone without a weight problem instead?). The answer is they don't really want to make a change for the better, they just want the easy fix. Give me a pill, a simple food plan, make it easy for me, and I'll do it. I can keep on any plan for the short-term, lose some weight, then as I'm gaining it back I can just blame myself. It's my fault for stopping the diet. It's my fault, for not staying on the plan. This is not a healthy way to live. Take back your power. You decide what you will or won't do every day. Stop giving that power to others - stop blaming yourself for not staying on someone else's plan, and make your own plan. This is the single most important thing in anyone's change process: Realizing what you want for your health, your body, your life, is more important than what you get by the instant gratification.

Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

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Putting it Off Until I'm Thinner

 I can't do that Until I Lose This Weight!

If you don't enjoy the life you've got because you think you don't look good in shorts or you can't bring yourself to wear a bathing suit, you're doing nothing more than wasting your life for nothing. Maybe you don't look like a bathing beauty but who does? I've heard so many people tell me that they would give anything to be at a weight they once were, but when questioned they almost always say, "Now that I think about it, I thought I was fat back then too," but guess what? They weren't. Those same people are sometimes shocked to see photos of themselves as a teenager or young adult; "Why I wasn't fat at all," they'll say.

Where do these fears originate except within our minds, and that makes me wonder - is this another way of the brain to try to keep us from taking the steps necessary to affect change? Remember, your brain will do what it can to keep things the way they are, at least at first, so crazy notions about the future may be clouding your judgment.

It's unlikely you'll hear someone on their death bed say, "If only I'd spent more hours at the job," but more likely they'll say, "I wish I'd spent more time with my family." Go ahead and spend that time now, doing what you love, being with people you enjoy. If you like being outdoors, be outdoors. Do you love the water but you haven't been in a pool for 20 years because you think you look awful in a swimming suit? Who cares? Go swimming, today, tomorrow, or next week. Just go.

It's Not Always About Us

Think about this: Sally cannot stand to go out because she doesn't want anyone to see her in a size 22 dress. She's embarrassed and too self consciousness, so she doesn't date. On her way to work one day she has to stop and buy some stamps. John passes her on the street on his way to the Post Office, but she didn't see him because she was looking at her shoes and feeling bad for herself. As John is walking toward the Post Office he's thinking about how he wants to workout at the gym but he can't seem to get himself started. After all, "Everyone will notice me and make fun of me." Mary, the clerk is wearing a dress that no longer fits because she's lost 25 lbs. yet she can't bring herself to buy new clothes because of, "What people might think." She's lost in her thoughts and almost gives John the wrong change, which he hardly notices because he's thinking about the gym and the horror of everyone noticing him and pointing.

Neither Sally, John or Mary see anyone but themselves. None of them noticed the other even when they had an opportunity. Surprisingly none of us is the center of attention expect perhaps at your own wedding, and sometimes not even then. Therefore, stop being so self-centered and get yourself out doing what you want to do. Sure there are always people who will make a rude remark, but hey, they do not know you. They don't know your situation. They don't know anything about you and probably never will, and guess what? They don't really care, which is why they have fun being rude to strangers, so why should you?

Show care where you can make a difference. Show care when you are able to help someone without expecting something in return. Life is short. The days go by in an endless stream from one moment to the next and what you do with this life is entirely up to you. It's not always about food.

Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

Get the Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.

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6 simple ways to lose a little weight

 

Hyperbaric Oxygen Therapy Benefits - OXYHELP Industry

 

70 Simple Daily Habits You Can Do For Health, Fitness & Wellness

 SIMPLE DAILY HABITS FOR HEALTH, FITNESS, AND WELLNESS (70 OF THEM!)

One of the biggest roadblocks that people tell me they have is time. We are all living in a super busy, wound up, go all day kind of world. Getting in eating healthy and workouts and stress reduction can actually be a challenge when you're trying to juggle work, family, relationships, and more. (Believe me - I am right there with you!)

I was talking with one of our fitness retreat guests the other day and she wanted simple, broken down ideas of what she could do immediately when she returned home. The changehttps://ezinearticles.com/?70-Simple-Daily-Habits-You-Can-Do-For-Health,-Fitness-and-Wellness&id=10119393 seemed overwhelming for her and I know it is for many other people too. So I decided to create this easy list of 70 simple daily habits to give you ideas of what you can do right now to make small changes in your daily routine.

My goal was to have you pick one from any of the three categories below to focus on for that day. You can continue to practice the same habit or you can choose a different one each day. You can extend to a week if you'd prefer. Either way, the list was created to show you that there are many different little tweaks you can make to make a difference in your health and wellness. Focus on what you need most and what feels good for you!

70 HEALTHY HABITS TO PRACTICE

NUTRITION & EATING

Add in a new color food (yellow, red, green, purple, white, orange, blue)

Try a new food

Eat at least 1 serving of fruits and vegetables daily

Use portion control

Eat all unprocessed foods

Have a no sweets day

Drink water

"Healthify" an otherwise unhealthy meal

Have protein at each meal (can be animal or plant based)

Chew your food completely

Eat without distractions

Eat sitting down rather than standing up

Meal prep

Limit caffeine in the afternoon

No white/refined carbs

Look ahead the menu if going out to eat so you can decide which healthy item you'll have

No artificial sweeteners

Add in healthy fats

Stop before you're stuffed (you can have the rest later)

Take a multi

Get in your Omega 3s

Take quick snacks with you if you'll be traveling or on the go

Seek out recipes from cookbooks or online blogs if you need inspiration

FITNESS & MOVEMENT

Make time for recovery (stretch, foam roll, dynamic flexibility)

Try a new workout

Change your current workout (tempo, sets, reps, weight, interval time, etc)

Take your workout outside

Track your progress so you know what's working and what isn't

If you're not sure where to start - seek help from a professional so you can get going

Take a walk

Something is better than nothing (even 5 minutes)

Take advantage of vacation time and get in regular workouts

Try an outdoor activity instead of a conventional workout (go paddle boarding, cycling, hiking, cross country skiing)

If it causes you pain, don't do it (injury pain)

If you have injuries - seek out a professional to fix the root of the issue

Challenge yourself a little more today than you did yesterday

Help a friend get to the gym if they're lacking motivation

If you can't get to the gym, do a workout at home (push ups, squats, lunges, jumping jacks, plank, bridge, and the list goes on... )

Take the stairs

Park in the space furthest away from the building

Use a standing desk or appropriate area where you can stand

Get up every 15-30 minutes to walk around the office or the building

Break a sweat

Schedule your workout before work (if you never get to it after work)

Walk to lunch

Walk to work

Bike to work

If you're traveling, scope out gyms or walking/running routes so you can still get in workouts

MIND BODY WELLNESS

Meditate

Start a gratitude journal

Write down something positive about yourself or your life each day

Name 3 wins from yesterday

Name 3 wins you want from today

Get outside and into the fresh air

Take a nap

Read 5 pages a day

Turn electronics off at least 2 hours before bed

Have a no phone or tv night

Go a full week without tv

Deep breathe

Go to a yoga class

Get a massage

Get a fascial

Relax by the pool or ocean

Create a vision board and look at it often

Identify which stressors need to be eliminated from your life and create a plan to do so

Plan a vacation (something to look forward to is always a good thing)

Get a mani/pedi with a friend

Diffuse essential oils in your home

Make time for a friend or family member

TO SUM IT UP

Change is hard. I think we can all agree on that. Small, simple steps can lead up to big change if you're willing to be consistent. Start small. That's why I created this list - so you can get an idea of the little things you can implement today or tomorrow that will enhance your health, fitness and wellness. Do what you can with where you're at.

Margot Rutigliano is a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a weight loss boot camp offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com.

Benefits Of Climbing The Stairs

There are several forms of exercise that people make use of to reach their respective goals. Different activities work for different people, and the degree of weight loss and endurance varies depending on a person's diet, metabolic rate, weight, etc. Time is of the essence to everyone, irrespective of their age, gender, or religion. Combining the urgency of time and meeting independent fitness goals, we have one form of exercise that is available to everyone and is one of the more easy ways to lose weight, but underutilized and overlooked. The effectiveness of this is more than any other form of quick cardio. This is the infamous - STAIRS!

Losing weight in certain spots is always hard, as a person's problem areas will always be the weakest and need the most attention. Spot losing is one of the biggest challenges when a person exercises, as it requires long-term perseverance to actually lose the same.

Most Indian women have pear-shaped bodies (thin upper body and big hips). Therefore we're often trying to find out how to reduce hip fat! It is one of the most common issues a woman faces when trying to spot-lose weight.

Climbing stairs engages the following muscles when utilized:

Hips

Thighs

Calves

Lower back

Stomach

Gluteal muscles (gluteus medius and minimus)

This is an incredible 6-in-1 package for women as it is a sure-shot and one of the more easy ways to reduce weight.

Every person looking for quick and effective weight loss techniques should make use of their building's stairs while going to their respective homes or offices. This can start off as 2 floors, increase to 5 and even go beyond 10. Not only does these steps greatly tone one's legs, hips, and butt, but also drastically increases a person's stamina.

Even planned workouts can be done on stairs. Several exercises like step-ups, calf raises, and other such exercises can be done on steps and require no other equipment. The advantage of steps is that it combines strength through body weight and stamina through the cardio aspect, thus giving a person an overall work out.

Stairs provide free and natural body sculpting for users, and it is important to note how much muscle and stamina improvement occurs if this is done regularly. This is one of the easiest ways to lose weight, and the biggest tip to save time and money while doing so. A person loses an average of 0.17 calories per step they take, which can add up to anywhere between 200 and 400 calories!

Additionally, people with weak knees and ankles as well as a weak back should be careful, as the impact of climbing stairs can strain these body parts. Even if a person doesn't suffer from any of the above; overdoing the stairs can actually create these problems and therefore should be done in controlled quantities.

An ideal workout using stairs should be at least 30 minutes, as it burns approximately 250 calories along with toning and shaping a person. This combined body workout can really strengthen someone's body and make them chiseled.

Walking regularly is widely considered to be one of the best tips to reduce weight. This literally gives you no excuse to skip a workout, because stairs are one of the most accessible areas for people in any and every strata of society.

If you wish to slim down and achieve your fitness goals without having to undergo the painful workout process every day, visit Prettislim for a

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The Weight Loss Drama

Do keep in mind that everything written below is my opinion, through my experiences, I am no professional in terms of health or fitness. But I'm always ready to share any suggestions, if necessary.

Weight gain has been a common subject between women, different parts of the world have different expectations about how a girl should look like.

It is no news that every other girl these days succumbs under the social pressure of looking a certain way. One kg down and the society tells her she "too thin". One up and she's puts herself under the pressure of being fat shamed. Every girl I've known has her own way to control her weight diets/ gyms/ skipping meals/fasting/drinking green tea you name it! They don't consider whether it works or not is secondary. But remember when you starve yourself for 5 days you only lose 5 days, especially when the diet is only for temporary results. So please eat what makes you happy, a good home cooked meal like your mom would make for you. Do remember that once you deprive yourself from carbs and other vital nutrients you crave twice the same once you get a chance.

The best way to control weight gain is to increase your daily activities, just climb those stairs, use the washroom on a different floor at work, drink a lot of water, and walk as much as possible. A few small changes in your lifestyle can give you permanent results. Timing is also very crucial. If you're having your meals and sleeping at the correct time, it reduces the risk of weight gain. You're supposed to eat when the gastric juices are produced in your stomach. Before enrolling in any fitness program these are a few simple rules to apply in life. I have achieved my results by first applying these changes in my life, I have lost over 10 kilos over the past 1.5 years, and a total of over 20 in the last few years of my life.

You need to first accept who you are, and be happy about it. Value everything your life has given you, don't take it for granted. Once that is done you would easily understand whether fitness is your priority. Set realistic expectations from yourself. But do keep in mind that 0 is not a size, a curve is also a shape, small tummies look cute and confidence is the new sexy.

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3 Fruits for Weight Loss and Glowing Skin

Fruits such as papaya, pomegranate, Amla, watermelon, orange, grape, and much more are good examples of fruits that can help you lose weight naturally with glowing and healthy skin. The health benefits of some of these fruits will be discussed in this article for more understanding.

Health Benefits of Papaya, Pomegranate and Amla

If you have determined to make your skin glowing and as well ready to shed some of your weight in a view to look healthier, papaya, pomegranate and Amla are recommended to help you achieve the best result. Let's look into the health benefits of each of the fruits as follows:

Papaya: Papaya is one of the fruits that offer a combination of anti-ageing and weight loss benefits. It is a natural and nutritional fruit that has exceptional enzymes believed to help in weight loss and leave your skin glowing. This is one of the reasons papaya is referred to as fruits of angels.

The science behind its keeping your skin younger and new is its ability to flush toxins out of the skin and getting rid of dead skin cells.

If you have tried all other means or fruits and you are not getting results, try papaya. It flushes out fats that are responsible for obesity in the body system and makes you fit and healthy. Papain enzyme in the papaya helps in digestion and thereby prevents body over-weight.

Also, vitamin C contained in papaya helps to maintain and build collagen which is responsible for anti-ageing skin, making the skin glowing and shining.

Pomegranate: Pomegranate is naturally equipped with ellagic, punicic, and omega 3 fatty acid as well as antioxidants to assist in your skin cells regeneration.

Regular consumption of pomegranate has been confirmed to boost red blood corpuscles (RBC) quantity which helps in blood circulation. The fruit is rich in Vitamin A and C and other useful antioxidants to help in retaining collagen which is accountable for elastic and healthy glowing skin.

Pomegranate also benefits in getting rid of wrinkles, pimples, fine lines and promotes skin whitening. It also serves as a natural moisturizer to help and treat dry and irritated skin.

On the other hand, pomegranate is a low-calorie food that contains tannins, anthocyanins, antioxidants, flavonoids, and dietary fiber that assists in burning fat, averts oxidative stress, boost satiety and helps in the overall weight loss. In place of your unhealthy beverages which are stacked with sugar, pomegranate juice is recommended as healthy alternative drinks to help you in reducing your daily calorie consumption which as a result leads to your healthy weight loss.

Texts of Ayurveda eulogize the medicinal properties of pomegranate, it is known to boost shukra dhatu which helps to increase glow of skin and also maintain healthy muscles. Another special quality of pomegranate is it increases sperm count and sperm motility. Naturopaths call pomegranate juice as liquid Viagra. Hence this fruit acts as best ayurvedic remedy for erectile dysfunction.

Amla: Amla is always pronounced to be fantastic for health and regarded as one of the richest sources of vitamin C or citric acid, vitamin A, and antioxidants. It is also referred to as gooseberry. The fruit is known for its succulent, bitter and sour taste, belonging to Phyllanthaceae family.

Amla is believed to have the ability to cure any form of skin diseases. When you are thinking of protecting or making your skin glowing, Amla cannot be over-emphasized with its excellent work on skin.

Research has shown that the Amla fruit juice aids in the formation of skin collagen which supports skin anti-ageing and thereby works efficiently in therapeutic and cosmetic productions. Amla has been customarily applied in Ayurvedic formation for glowing and healthy skin.

It is believed to prevent aging skin, suppress pigmentation, offer astringent features for reducing acne, cleaning skin pores, pimples and as well as wrinkles.

Apart from skin benefits of Amla, another unique benefit of Amla is its capability to naturally aid weight loss. The fruit is believed to help in speeding protein metabolism. Poor metabolism has been attributed to one of the key reason for obesity. An improved metabolism in your body leads to daily fat burning which gradually accelerates your weight loss.

All toxins accumulated in your body that inhibit enzymes functions in the digestive system will get flushed out with the help of Amla. Regular Amla in your body will flush out toxins and ensure quicker food digestion in your body.

Ayurveda acharyas praise the medicinal properties of amla. They recommend this fruit in skin conditions like rashes, acne and pimples. It is a powerful detoxifying agent and slows down the aging process and also reduces body weight. This fruit is very helpful for men who suffer from sexual dysfunction. Amla is usually added in Vajikarana Therapy to boost strength of men

If you want to achieve twin results of weight loss and glowing skin, try above three fruits and thank me later for the secret. The fruits have yielded outstanding results in anti-aging skin processes and stress-free weight loss. Apart from achieving these two results, papaya, pomegranate, and Amla offer more health benefits that are useful for the body. Next time you go out there, grab these fruits and benefit from their healthy skin and weight loss.

This article is copy righted. The author Dr.SavithaSuri is an Ayurvedic Physician and web master of

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5 Minute Butt and Thigh Workout for a Bigger Butt - Exercises to Lift and Tone Your Butt and Thighs

Leg Workouts for Women

Would you like to learn some leg workouts for women? Circuit training workouts are the best way to get a great workout in the shortest amount of time possible. In today's post I go over circuit training leg workouts for women. So if you would like a great leg workout read on...

One thing that women have to get over is being afraid of bulking up. Almost every woman I talk to avoids leg workouts with heavy weights because she thinks she'll get bigger legs. I have tried bulking my legs for years, and I can tell you even though I'm a man, it is not as easy as it sounds. It takes a lot of time, calories, and specific hypertrophy training. Don't worry about developing tree trunks for legs because that won't happen!

Something that you can do to avoid bulking up your legs is to not have a calorie surplus. A calorie surplus is when you're taking in more calories than you are burning. This does not mean starving yourself because it is important to build lean muscle in order to accomplish your goals of being toned. Also, your RMR (resting metabolic rate) will slow down if you starve yourself. This can create a calories surplus even when you're hardly eating anything at all. That being said, make sure you are not pigging out and overeating too much as well.

A great solution to the problem of bulky legs that any marathon runner will tell you is long distance running. Different distance running styles are great leg workouts for women. Running will help break up muscle tissue and will help big time with having lean legs. Short distance running on the other hand, such as sprints, can definitely add bulk to your legs. Compare a marathon runner's legs to a sprinter's legs and you'll see that the marathon runner has much thinner legs.

So now without and further ado, here is the workout:

Perform all exercises back to back in a circuit. After completing all exercises in the circuit take a 90 second break, and then start your next set. Perform 4-5 sets of the workout for a great leg workout.

Circuit Training Workout - Leg Workouts for Women

1. Sumo squats... 8

2. Bulgarian Split Squats... 10 each

3. Kettlebell Swings... 20

4. Jump Squats... 20

5. Donkey Kicks... 12 each

6. Single Leg Bridges... 15 each

To use our FREE Macro Calculator & Start Your Incredible Transformation Program visit http://www.gravitytransformation.com/leg-workouts-for-women/.

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How to Stop Emotional Eating - Best Weight-Loss Videos

Weight Loss - Tricks To Help You Beat Emotional Eating

Struggling with emotional eating? Is emotional eating messing with your weight loss plan? If so, you are not alone. This is one of the top issues many people deal with and sadly, one that can ultimately derail your weight loss efforts. How can you fight back? How can you beat emotional eating once and for all? Here are a few tips to help get you started...

1. Use A Journal. One of the best tried-and-true techniques to combat emotional eating is to start journaling. When you feel the urge to eat, sit down and write in a journal all you are feeling to help you understand your thoughts more clearly. Don't want to put pen to paper? You can do this on your computer or smartphone instead. This way, it doesn't matter where you are, you can keep an accurate record of the stress you are feeling.

Writing your thoughts down is often a way to release the desire for sugary foods. In turn, it can help you become more aware of the emotional stress you are attempting to bury with food and look at another way to handle it.

2. Out Of Sight, Out Of Mind. Which brings us to our next point, putting the foods you typically eat when you need a fix, out of sight. If you know there are cookies in your pantry, and that is what you like to use for a fix, you need to remove those. If the comfort foods are not around, you will not be drawn to them and so will not be tempted.

Likewise, avoid any other typical offenders. This may mean only keeping healthy items in your pantry and refrigerator: until you feel you have a hold over your emotional eating, it is something you must do.

3. Decide To Stop and Deal with Your Stress. Finally, decide to take back control. Tell yourself you will work through the stress you are feeling instead of turning to food. Stress followed by emotional eating is associated with weight gain in Type 2 diabetics, and it can also lead to heart disease and hypertension.

It may be painful, and it may not be what you want to do but feeling those emotions - dealing with them - is the only way to get past emotional eating. It is going to take courage on your part to go this route, but if you want to combat emotional eating, it is best just to learn how to deal with those emotions without food. Address them head on and do not look for a way to only escape.

If you put these emotional eating tactics into place, it should not be long before you can put this problem behind you. And when you do, weight loss will have never felt more comfortable.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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