Health and Family

Quick Vegetarian Lunch Ideas

2011-05-03T10:52:00.000-05:00

Everyone doesn’t eat meat and that’s okay. But, even so, vegetarians also want ways that they can stay healthy when they don’t have a lot of time to prepare a meal. Here are some ideas for quick vegetarian lunch ideas.

One challenge for vegetarians is getting enough protein in their diet. For those who eat meat, there is no shortage of protein to be had. When meat is absent, it is more important to choose food staples that will provide enough to sustain the body’s daily needs.

Lunch can be hard to come by, especially on a busy schedule. Many of us resort to fast food choices or skipping in favor of something out of the vending machine. Even though these options may be technically vegetarian, they can contain a lot of excess calories and fat that no one needs.

Here are some tips for preparing quick vegetarian meals.

Plan ahead – Make sure that your pantry is stocked with all the staples that you need to make as many different meals as you need to provide lunch for the entire week.

Prep food – Whatever needs to be cooked, if you can get it ready ahead of time this will cut down on what you have to do to get ready each day. This can include chopping vegetables, making pizza crusts or tortillas, slicing fruit, cooking beans or rice.

Now to the fun and yummy part. We are going to give you some quick lunch ideas, both hot and cold.

Cold

* Veggie sub – A foot long sub can be made on Sunday and cut up in three or four pieces for lunchtime meals. Try onions, lettuce, Portobello mushrooms, banana peppers, tomatoes and a low-calorie mayonnaise. Carry the mayonnaise in a small container to be applied just before you eat.

* Pasta salad – Pasta makes a filling and quick meal anytime. Try whole wheat pasta to maximize your intake of whole grains. Add, olives, onions, celery, parmesan cheese and toss with Italian dressing for a zesty quick lunch. Spoon it into lunch-size containers for easy transport. Since it’s made cold, you can eat it on the run.

* Hummus and chips – You may just want something light one day for lunch. You can buy hummus or make your own. Grind your own chickpeas; add healthy oil and flavoring to get just the taste you want. Toast pita chips ahead of time and store them in an airtight container for up to a week. Place a few in a snack bag to eat with your hummus dip.

Hot

* Vegetable soup – A pot of soup can be prepared on Sunday and eaten during the week. Any leftovers can be frozen for another time. Soup can be heated up in minutes in a microwave and sipped on the run.

* Veggie pizza – Create personal pan pizzas ahead of time and freeze them until you need them. Top with your favorite veggies. For better results, prebake the crusts before freezing.

Vegetarian lunches don’t have to be complicated or full of fat. Try the ideas above.

How to Stay Active as an Elderly Person

2011-04-21T10:45:00.001-05:00

As we age, we are prone to become sedentary. Being sedentary at any age is not in line with good health. If you know an elderly person, use these tips to help them remain active.

The Benefit of Physical Activity

Everywhere you look these days you can find information on the benefits of physical activity. Here are a few.

* Better cardiovascular health – A healthy heart will serve you throughout your life. Increased oxygenation through exercise can help lower blood pressure, heart rate and the results of stress in the body.

* Lose weight – We all like this one. Exercise can help with maintaining a healthy weight now and in the future. A healthy weight lowers the incidence of diabetes, metabolic disorders, stroke and high cholesterol.

* Increased muscle tone – As we age, we begin to lose muscle mass. Muscle burns more than fat and also helps us to maintain balance and a strong core.

Helping an Elderly Person to Stay Active

Here is some more information that can help you do this.

* Get involved – Many people don’t know what to do to get physically active. Just telling them to get moving isn’t going to solve that problem. If you care about this person, join them in some activity. Go for a walk at their pace. As they feel comfortable, they may step up to other activities.

* Talk about the benefits – We have listed some above. This can motivate them to get involved at a senior center or even to go for a little jaunt with you when you ask.

* Try low impact activities – Do they swim? Swimming is a fun activity that can be done all year round. There are water aerobics senior classes at the local YMCA. If they are not for that, then they could swim a few laps or just enjoy moving their body effortlessly in the water. Swimming works the entire body without putting pressure on the joints.

* Give them a pet – Pets are good for elderly people in more than one way. It offers them companionship. Dogs especially are loyal and loving. They also need to be walked, which is one way to exercise them and their owner. Meeting up with other seniors who own pets can lead to group walks.

* Find active interests – Most people like to do more besides watching television. How about gardening? It is considered a form of physical activity. An elderly can do it kneeling if they have balance problems.

* Applaud progress – Everyone wants to hear praise for their efforts. With each walk that the elderly person in your life completes, tell them that you are proud of their success.

You are never beyond good health. In order to age well, physical activity is a must for everyone.

Dealing with Oily Skin

2011-04-21T10:37:00.000-05:00

We all want perfect skin. For some of us, oily skin is our lot. If you have oily skin, it too can look radiant with a few skin tips.

What Is Oily Skin?

There are three basic skin types: oily, normal and dry. If you have oily skin, this usually means that you have a problematic T-zone. This is the area across the forehead and down the center of the face. It is prone to shine even in cooler weather but especially in warm seasons.

Those with oily skin can experience problems with unclear skin. This means acne, pimples, blackheads and that ever-present shine. All hope is not lost, though. It may be genetic, but there are ways to diminish the oil that is produced from causing problems.

Tips to Help Oily Skin
* Wash your face several times a day – Washing in the morning can remove dirt and oil that has accumulated during the night. During the day, washing your face at least once can keep the shine at bay. At night, any remaining oil is removed before you sleep.

* Use a cleansing system designed for oily skin – It can include an astringent, a toner and a moisturizer. This removes excess oil and returns a balance to the skin without drying it out. A moisturizer for oily skin is not oil based. Skin needs moisture to keep the skin healthy and the pores clear. All skin needs moisture to stay youthful.

* Wear sunscreen – Choose one for facial skin and that works for oily skin. It keeps the moisture in and protects your skin from sun damage.

* Exfoliate often – Exfoliation removes all traces of dead skin which can clog pores and lead to acne. With your excess oil production it is important to keep pores clean.

* Avoid touching your face – When hair or hands graze the face too often, it can leave deposits of dirt and bacteria on the skin. Mixed with oil, this can lead to skin irritation and acne. Wash your hands often and keep hair tied back.

* Avoid using lots of oil in your hair – Excess oils in the hair can be absorbed into the face and add to the already increased oil production.

* Change your diet – Eating fatty foods can increase problems with skin that is already too oily. Eating foods that nourish the skin and fight acne are an asset to you. Choose leafy green vegetables, antioxidant foods and drink lots of water each day.

* Wear oil control make-up – You can still wear make-up but it needs to be especially formulated for your skin type. Mineral make-up is designed to reduce shine and skin imperfections while allowing the skin to breathe.

Do you have oily skin? You can still look beautiful all the time with these few tips.

Can Vitamins Clear My Acne

2011-04-20T10:33:00.000-05:00

Acne can ruin your look. And, it often shows up at the worst times. Can certain vitamins play a part in clearing up your acne?

What Is Acne?

Acne affects the skin and mostly the skin on the face. You have heard of blackheads, whiteheads, pimples and zits. These different skin problems can become infected and spread, leading to the acne that many experience all over their face.

There are many treatments on the market but all don’t work for every person. Many treat the symptoms but not the root cause of the acne. Sometimes we can be exacerbating our own condition by the foods that we eat.

How do you know that you have acne? If you started out with pimples, an increase in their frequency can indicate an infection.

Causes of Acne

Acne can have a variety of contributing factors. Some you can’t control like your genetic make-up and even how your hormones are behaving. But, there are others that you can tweak a bit: hygiene and diet.

As far as the hygiene, washing your face and exfoliating can go a long way to keeping the pores clean from future outbreaks of acne. But, this will only carry you so far if the nourishment that your skin is getting is inadequate.

Vitamins and Your Skin

What we eat plays a big role in how our skin looks. When the inside of the body is not working at optimal levels, the outside can’t either.

To help clear up your complexion, consider what you are eating. According to the CDC, we don’t eat as well as we should. Food is not just fuel for the body; each good food contains vitamins and minerals that organs need at their most basic level. We are often missing out on many of those, and that deficiency can allow conditions like acne to flourish.

Increasing certain vitamins in your diet can do a lot to increase the health of your skin. Start by taking a multivitamin each day. Many of these vitamins you need may be in here. For those that are not, there are other food choices you can make.

* Vitamin A – This is a component of some acne treatments. Acquiring it through foods like fruits and vegetables is more desired by the body because it is in its natural form. Vitamin A promotes new cell growth as well.

* Omega-3 fatty acids – These acids are known to reduce inflammation in the tissues and acne is definitely an inflammation. Choices include: fish, fish oil, and olive oil.

* Zinc – Boosts immune function.

* B vitamins – Increasing B vitamins can reduce inflammation on the skin. Opt for B-complex vitamin supplements so there are no deficiencies.

Vitamins are important to all organs including the skin. Increasing their presence in your diet (while decreasing unhealthy choices) can improve the look of your skin.

How to Boost your Metabolism for Weight Loss

2011-04-19T10:30:00.000-05:00

Weight loss is the hottest topic and goal when the weather starts to get warm. But, it can frustrate some people who work hard yet still don’t see the results that they want. Here are a few ways that you can boost your metabolism to achieve success.

What Is Metabolism?

Metabolism is the rate at which your body uses the calories in the food that you eat. There is a common misconception that thinner people must have faster metabolisms and obese people must have slower ones.

Food is the fuel for the engine that runs your body. When you give it the proper fuel, it will run like a well-oiled machine. When you give it too much of the wrong stuff, it can clog up the engine and slow down the machine. What most people want to know is how to speed up the metabolism.

It’s a matter of math. When you give the body too many calories it will store them as fat. How does this happen? Not enough calories are burned during daily activities.

There are two ways to handle this. One, you can consume less calories. Fewer calories means less excess to turn into fat in the body.

Two, you can burn more calories. This is accomplished by ramping up your daily activities. Include exercise at least three times a week.

Tips for Speeding Up Your Metabolism

The body burns calories to perform regular maintenance at the cellular level. This is one reason not to eat less than 1,000 calories a day. Any less and you are hampering the body’s efforts to keep you working at optimal levels.

Without enough fuel, the metabolism can come to a halt. It’s the starvation principle. The body, in an attempt to preserve itself, will hold onto fat stores when food is not available. It doesn’t know that it really isn’t starving and nothing will convince it of that fact except eating more food.

Eat several times a day. When we were young, we were taught to eat three square meals. To get the metabolism revved up, eating every 2 or 3 hours is essential. Constantly giving the body something to process stokes the fire.

Include protein in each meal. It helps reduce your cravings between meals. Protein is also the main component of muscle tissue. You need muscle because it burns more fat even at rest than other tissues.

Don’t skip breakfast. After a fast of about eight hours (you were sleeping), the body needs something to get the metabolism off and running. You could be setting yourself up for a sluggish metabolism all day if you don’t eat even a small bit of food within an hour of when you wake.

Are you ready to win the battle of the bulge? Here are some tips to help you keep your metabolism high at all times.

Benefits of Qigong

2011-04-18T10:21:00.001-05:00

Are you looking for a relaxation technique that can change your health and your life? If so, you may be a candidate for qigong. This ancient Oriental practice has many benefits for the body.

The thing about yogic practice is that you are never too old to learn. You can begin right now and reap benefits that can improve the next twenty or thirty years of your life. Qigong is a Taoist yoga practice that combines the mind and body in harmony together.

In Oriental practice, qi is also called “chi” (pronounced “chee”). This refers to the life force that runs throughout the body. Each person has a life force that guides their life. It is this qi that keeps the body and mind in balance. For a healthy life, a balanced and unobstructed flow of qi is needed.

Qi flows through what are termed meridian lines. These run along the body and intersect at different points.

Physical Benefits

Qigong may involve movement of the body or movement of the mind. There are different forms of teaching here. With the body experiencing yoga movements, there are physical benefits that go along with it.

The body experiences a greater flexibility, stamina and balance. Muscles are more pliable which leads to greater balance and fewer injuries to the body during daily movements. For busy people, increased stamina is like a boost to the body to keep you moving.

Another physical benefit is total body health. Through movement, any obstructions in the energy flow results in a warm feeling throughout the body. This results in positive changes in the endocrine, cardiovascular, digestive and respiratory systems - to name a few.

Restoring the flow of qi can release toxins from the body to be eliminated via the lymphatic system. Removing toxins from the body results in better-looking skin and also deeper restorative sleep.

Mental Benefits

Some practices of qigong involve focusing the mind to improve that mind/body connection. To focus the energy, one can learn to concentrate on the breathing. This type of practice can result in greater mental clarity and an opening of the “third eye” which gives you insight into higher spiritual plains.

With a relaxed and enlightened mind, one can also achieve emotional peace. Those who practice forms of qigong have noticed that they experience deeper emotions of joy, satisfaction, and acceptance of themselves and others. When situations of loss and grief are experienced, the process of dealing with them is better handled.

For any form of yogic practice like qigong, practice makes perfect. It takes a measure of dedication to keep the flow of life energy moving through the body unobstructed. For more information and a trained teacher, check for local classes in your area.

Beauty Tips for Healthy Summer Skin

2011-04-17T10:14:00.000-05:00

As the weather gets warmer, we all want to shed the heavy clothing and invite the sun in. But, the sun can be harsh on tender skin. Here are a few beauty tips to help keep your skin healthy in the hottest weather.

Did you know that the skin is the largest organ of the body? It happens to reside on the outside of the body, protecting other organs within. The skin allows oxygen and other nutrients to be absorbed while preventing harmful substances from entering. It also excretes waste products that are harmful to the body.

The skin also acts like a crystal ball. It mirrors the health of the inside of our bodies. When something is out of whack there, the skin will show the world and you.

So, how can you keep your skin looking great - especially during the summer months when you want to show it off? Here are a few beauty secrets anyone can utilize.

* Drink water – Water is important for the body. The majority of our cells are composed of water. Without it, the body cannot function. Each day, we lose water through sweat, respiration and urination. It must be replenished. Remember, when you feel thirsty, you are already in the process of becoming dehydrated.

* Remove dead skin cells – This is often done through exfoliation. Using a sugar scrub once a week can remove excess dead skin cells from the body and the face. Exfoliation also prevents pores from being clogged, resulting in pimples.

* Make good food choices – Eating a lot of fat can lead to an acne problem with the skin. It can also add fat to your body. In the summer, everyone wants to go light. Choose salads and sandwiches instead of fried foods. Eat smaller meals more often instead of three heavier ones.

* Wear a hat – When you are out in the sun, wearing a hat protects the sensitive skin of your face from not only the sun but also from wind damage.

* Wear sunscreen – Even if you are gardening, sunscreen is important. Without a layer of protection between you and the sun, the harmful UV rays are allowed to penetrate the deeper layers of the skin and damage them. Use the strongest SPF you can find – at least 50 – even when out in the sun for only 30 minutes. Reapply every two hours.

* Moisturize – The heat can dry out your skin. After a long day outside, bathe and then moisturize your skin so that it can stay supple even while you sleep. Use a light one so that you are not in danger of clogging your pores.

Is your skin ready for the summer sun? In order to keep it looking good, protect it first.

Anti-Candida Diet

2011-04-13T10:07:00.005-05:00

If you’ve ever had a problem with yeast then you know how difficult it can be to get rid of. The anti-Candida diet is designed to rid the body of the effects and the presence of this type of bacteria.

What Is Candida?

The proper name is Candida albicans. It is yeast that can be a problem in the digestive system. When antibiotics are taken for various infections, they can rob the body of the good bacterial flora that are present. In the absence of the good flora, destructive and unwanted bacteria have a chance to grow and flourish.

Candida can be found in different areas of the body. For one you can find it in yeast infections in the vagina, mouth and under nail beds – any place that is warm and dark is a perfect breeding ground for yeast.

The Diet

Getting rid of a yeast infection can be a vicious cycle. Constant yeast infections in the body can signify a systemic condition. It can affect the health of your immune system. An anti-Candida diet can help to rid the body of the yeast.

The diet is designed to take away the food for the yeast. Thinking of yeast that one would use to make bread rise - warm water helps give the yeast a perfect environment and the sugar activates it.

To get rid of yeast in the body, removing the sugar is the basic idea of the diet. But, there are other places that sugar exists besides simply in the form that we see on the kitchen table. Read the labels. Any food ending in “-ose” is a sugar in disguise and not what you want to eat on any diet designed to rid the body of yeast.

What Not to Eat

We have already discussed avoiding sugar in its many forms. Another crucial place where you find sugars is in starchy foods. In the body, these carbohydrates break down into simple sugars. Any sugar is going to keep the Candida infection alive in the body. Avoid refined pastas, potatoes, white bread and anything made with white flour.

Some dairy products can hide sugars. If you like yogurt, be aware that flavored kinds can contain sugar and sabotage your efforts. Go for plain yogurts and those that contain bifidus regularis, acidophilus and other probiotic substances. These are good bacteria that will fight to regain their spot in the intestinal kingdom.

What to Eat

There are plenty of foods left that can tip the scales back in favor of the good bacteria in your body. Eat plenty of vegetables, lean meat, omega-3 fatty acids, slightly sweetened fruit (bananas, pears and apples), and garlic.

Drink plenty of water. Water removes toxins from the body. Taking a multivitamin can help rebuild the immune system along with the foods you are choosing to rebuild the bacterial flora.

An anti-Candida diet can be followed for as long as you need to, until you are sure that your immune system is back on track.

Adoption: Emotional Health for Parents to Be

2011-04-12T09:59:00.001-05:00

Welcoming a new child into your life can be a daunting experience. When that child is entering your life through adoption, the emotional rollercoaster can be even more unsettling. For soon-to-be parents of an adopted child, here is some advice to help with the emotional issues.

Choosing Adoption

There are many reasons that a person chooses adoption. If infertility is an issue, many couples consider adoption when they really want a child and have decided that genetic attachments can be waived.

Adoption is also a choice for people who want to share their love with a child who needs it. They may have children of their own but want to offer a good home to another. Many foster parents consider adoption when they have grown attached to a child or children in their care.

Whatever the reason to choose adoption, it can be a long process that is full of emotional ups and downs.

Dealing with the Emotions

Choosing adoption is an emotional investment. Unlike a pregnancy, adoption involved red tape that can take you longer than nine months to walk away with your precious new addition. The first choice involves the age of the child that you want to adopt.

There are several thousand children waiting to be adopted. Unfortunately, most people want babies and these children are older. For those who want infants, the wait is definitely longer. Some turn to overseas adoptions.

Know what you are getting into. All we see is the end result of bringing home a child, but that image can only sustain you for so long. Look at the situation realistically. You could bring home a child in six months or two years.

Know your choices. There are open adoptions versus closed adoptions. You can use an agency or go through an orphanage (especially if you want an older child). Overseas adoptions are also an option.

Know the consequences. Adoptions aren’t foolproof. Birth parents change their minds. The age of child you want may not be available. Overseas adoptions require a lot of red tape in your home country and abroad and are quite expensive. All of these issues can wreak havoc on your emotions.

Handle the emotional side by considering the facts. A mother has the right to change her mind. Resist getting your hopes up until the baby is in your hands. Have a back-up plan in case the adoption falls through.

Keep your planning on paper. This still constitutes a commitment. Decorating a room for baby can be difficult to stomach if the adoption falls through. Create a budget and decide what you will need for a child, but leave it at that until you have signed the papers and the child is yours.

Adoption is a wonderful way to bring a child into your life. But, the emotional toll can be costly - even more so than a traditional pregnancy. Be prepared.

Windsor Pilates Upper Body Sculpting - Product Review

2011-04-09T12:58:00.001-05:00

The Upper Body Sculpting DVD is another Pilates DVD by Mari Windsor, a well-known Pilates instructor. With the help of weights, Mari Windsor guides you through a 20minute workout for your upper body to give you sculpted and toned arms and shoulders and increase your overall strength. All you need are 1-2lb dumbbells, and Mari Windsor will give you a great upper body workout. The 20 minutes incorporate traditional Pilates mat work exercises with standing routines for maximum benefit.

Pilates has many healthy benefits: from strengthening your core, toning arms and shoulder areas, reducing back pain, improving posture to improving sports performance and reducing sports injuries. The Upper Body Sculpting DVD by Mari Windsor is just one workout in a series of DVDs to help you feel good about yourself, gain strength, lose weight and be healthy.

Overall, I think this DVD is a great choice if you already do Pilates on a regular basis and are looking specifically into an upper body strengthening workout. As it only covers upper body exercises, you might want to invest in other DVDs as well; such as bums & thighs, ab sculpting etc. The routines in each of the DVDs are demonstrated in an easy-to-understand way and when done regularly, will give you a toned body and increased strength.

Most Common Male Cancers

2011-02-07T05:50:00.001-06:00

Cancer is not the death sentence it was years ago. With early detection, the survival rates can be greatly increased.

Cancer is a proliferation of cells. When cells begin to grow out of control in an area where more cells are not needed, they bond together and form a tumor. A tumor can be either benign or malignant. If it is cancer, it is malignant. But, even malignant tumors can be excised or reduced with treatment.

There are many cancers present in the world today. There are some that are common to men, some to women and others that affect both. We are mainly going to discuss the ones that affect men.

These are three of the cancers that affect them.

Testicular Cancer

This is a cancer that has gained more recognition with the diagnosis of bicyclist Lance Armstrong. The testes are the male reproductive glands that are housed in the scrotum and create sperm.

This cancer can grow in one or both of the testes. There are three types of testicular cancer: stromal cell tumors, nonseminomas and seminomas. The causes are not known but this cancer has a survival rate of 95 percent when caught early.

Risk factors include: race (Caucasian), age (25-35), family history and abnormal testicular development (undescended testicle for example). Self-exams are helpful for discovering lumps in the testicular area. Be aware of any changes in the area when you bathe.

Prostate Cancer

The prostate is a small walnut-shaped gland that is found around the urethra. It can enlarge, causing urination to be painful or intermittent. This is called benign prostatic hypertrophy, or BPH.

Prostate cancer is often diagnosed in men over the age of 55. Prostate screenings begin at the age of 50 along with colonoscopies. The risk factors include being African-American, having a family history of prostate cancer and also eating fatty foods.

It may begin with an enlarged prostate and move on from there. If you have pain or burning when urinating, or blood in the urine, see a doctor for blood work and a physical exam.

Colorectal Cancer

This cancer can affect women and men. It is actually the third most common cancer in both. Colonoscopies are used to identify polyps early on so that they do not develop into a malignant spreading cancer. Early detection is the key.

Weight Loss Success; Hydration

2011-01-31T04:48:00.000-06:00

Are you struggling to lose weight? Have you hit a plateau in your weight-loss plan? One of the reasons may be quite simple. You may not be drinking enough. Hydration is the key to weight loss.

Drinking Water Fills You Up

Did you know that one of the first signs you’re thirsty isn’t a dry mouth. One of the first signs of thirst is often a feeling of hunger. If you eat instead of drinking a glass of water, you’re taking in unnecessary calories. You’re also still going to be thirsty, which may lead to more eating unless you quench that thirst. So the next time you feel hunger, drink a glass of water and wait fifteen to twenty minutes.

Additionally, many nutritionists and diet coaches strongly recommend drinking a glass of water before meals. This helps ensure you’re fully hydrated and can digest your food well. It also helps you eat more slowly. Eating slowly helps you recognize the signals from your body when you’re full. And of course a glass of water will take up some room in your stomach so you’ll feel full faster.

Drinking Water Flushes Toxins

One of the reasons many people recommend drinking water is because it helps your body get rid of toxins. Your kidney and liver both work quite hard to remove toxins from your body. Ensuring they’re hydrated helps your cells manage that process more effectively and efficiently.

You want to get toxins out of your body as efficiently as possible. Too many stored in your body can affect your hormones, metabolism and other factors that influence weight gain and/or weight loss. In short, water helps your body flush out toxins that cause your body to store fat. Get rid of the toxins and you reduce the amount of fat you’re storing.

Eliminating Bloat

Finally, drinking water actually helps you look and feel less bloated. The less bloated you are, the skinnier you look and feel. Looking and feeling skinny helps you continue to make good food decisions.

Do You Really Have to Drink Water?

Water is far and away the best thing for you to drink. However, coffee and tea are also beneficial in moderate amounts, especially if they're decaf.

Alcohol and fruit juices are fine in small quantities but they don’t really do too much to improve your hydration. Additionally, they can be loaded with calories which do not help weight loss. If you dislike water, consider drinking mineral water or waters with added flavors - not sugar.

Hydration is the key to weight loss. Try to drink a glass of water before every snack and meal. Make sure to drink a glass when you feel hungry. You’re going to be surprised how much of a difference it really makes.

Is Your Metabolism Letting You Down?

2011-01-24T04:57:00.000-06:00

Are you struggling to lose weight? Have you found that even though you’re watching what you eat, your weight is slowly creeping up? Your metabolism may be letting you down. Don’t worry, though - there are some very simple things you can do to fire up your metabolism and burn more fat and calories.

#1 Move your body just a little bit more each day. Your body was designed to move. However, many people sit at a desk all day. It’s their job. When you live a sedentary life, your metabolism is going to slow down. The solution is easy. Add a bit more movement each and every day. Begin by creating small habits.

For example, this week instead of taking the elevator, take the stairs. Next week, add a lunchtime walk around the block or head outside after dinner for a brisk walk. The week after that, make the walk a little bit longer. Go out for twenty minutes instead of fifteen. By increasing your movement just a little bit each day or each week, you’re firing up your metabolism. You’re creating great habits and you’re burning fat and calories.

#2 Eat a good breakfast. A good breakfast is rich in lean protein and healthy carbohydrates and fiber. A good breakfast gets your blood sugar and metabolism started on the right foot every day. If you’re a person who doesn’t like breakfast, try making a fruit and protein powder smoothie in the morning. You can sip it on the way to work. If you do enjoy breakfast, try a healthy cereal that’s low in sugar and high in fiber, or eat an egg or egg whites and whole grain bread for breakfast.

#3 Eat more often. Sounds contradictory, doesn’t it? However, eating smaller meals more frequently has been proven to boost metabolism. It prevents your body from going into the starve phase between meals when it naturally slows down to conserve energy. Your blood sugar levels remain even and your metabolism keeps humming along.

#4 Don’t starve yourself! When you don’t consume enough calories, your body naturally slows down to conserve energy. Instead, eat slow-burning foods. They tend to be high in fiber. Consider apples, oatmeal, carrots, whole grains, nuts and leafy greens. They’ll fill you up and help your metabolism stay fired up.

#5 Get enough sleep. Sleep is imperative to a healthy and fully functioning body. It’s important for your brain, for your stress hormones and it’s important for your metabolism. When you don’t get enough sleep on a regular basis, your metabolism will slow down. Create a sleep routine and make sure you get your zzz’s.

Your metabolism is your body’s engine. Fuel it right and take care to maintain it with proper sleep and exercise, and it’ll naturally begin to pick up. Exercise doesn’t have to be a struggle either. While weight lifting and aerobic exercise are beneficial, studies have shown that simply moving your body often, about 10,000 steps a day, will boost your metabolism.

Get Your Body Moving!

2011-01-17T04:53:00.001-06:00

When you hear the word “exercise,” do you want to stick your head in the ground or put your fingers in your ears? For many people, exercise is a four-letter curse word. They don’t like it. They’ve had bad, unpleasant experiences with it and the last thing they want to hear is that they need to get more exercise. Sound familiar?

Finding Your Passion

The honest truth is that if you dislike exercise, you just haven’t found the right exercise. There are movements and programs you can participate in that you’ll love. The trick is finding the right thing for you. We’re taught to think that unless you’re sweating and in pain, you’re not exercising right. Instead of torturing yourself, find something you enjoy. Here are just a few options to help you brainstorm ideas:

1. Tennis
2. Walking
3. Swimming
4. Dancing
5. Jump rope
6. Stretching/Yoga
7. Thai Chi
8. Riding your bike

Movement Is the Real Key

Our bodies are designed to move. In fact, many expert studies have found that moving your body continuously throughout the day is more beneficial than “working out”. When we work out we often only do so for thirty to sixty minutes. Then we go back to our desk or couch and wonder why we’re not losing weight.

Yet if you adopt a lifestyle that supports moving your body continuously throughout the day, you’re going to see much better results. And they’re results that will last. So how do you move your body throughout the day if you work a desk job? There are many ways. One great way is to get a pedometer and count your steps.

Try walking a mile in the morning, a mile at lunchtime and a mile after work. That’s three miles and each mile will only take around fifteen minutes to walk. Take the stairs instead of the elevator or escalator.

Get up from your desk ever thirty to sixty minutes and move your body. Stretch your legs. Ride your bike to work if you can. Take a dance class or join a group of walkers.

Change Your Daily Habits

Your body is designed to move. Not all movements are fun or easy. Instead of forcing it, find a movement or an exercise you enjoy. Add it to your daily routine. The more you move your body, the more it’ll reward you. You’ll lose weight. You’ll keep it off. You’ll feel better knowing you’re doing something fun and rewarding for your body.

And finally, the more you move your body and get comfortable moving it, the more you’ll want to move it. There’s a snowball effect. You may find yourself moving from walking a mile each day to walking a half marathon in no time. To your success!

Overcome Cravings and Emotional Eating

2011-01-10T04:48:00.001-06:00

Cravings can turn a good diet day into a disaster. They can make any standard diet day a real challenge. Cravings are caused by a number of things. You can have cravings when your blood sugar is low. Hormones can cause cravings. Additionally, you may have cravings based on the emotions you’re feeling. For example, if you just got yelled at by your boss, you may find yourself craving sweets. Depending on the cause of the craving, you can beat it. Here are a few ideas to help you overcome your cravings.

Cravings Buster #1 - Keep a healthy snack with you at all times. One of the most common causes for cravings is low blood sugar. It’s caused by eating a food high in sugar. Your blood sugar spikes; an hour later it is back at rock bottom. The result is a craving for more sweets.

Keeping healthy snacks in your purse, drawer, car or pocket will help you fend off cravings. Good snacks include nuts, rice crackers, vegetables, fruit, or seeds. Natural snack bars are also an easy way to grab a healthy snack. Make sure the bar doesn’t have any added sugar.

Cravings Buster #2 - Protein. Protein is a great way to help fend off cravings. It helps balance your blood sugar and keeps your metabolism level. It also helps you stay full longer. Add lean protein to your meals and snacks to ban cravings.

Cravings Buster #3 - Drink something first. We often misinterpret the signals our body is sending us. We may think we’re hungry when in fact we’re actually dehydrated. When you feel hungry or are having a craving, have a glass of water instead of sugary juice or soft drinks. Water fills you up, it helps balance your metabolism, and it may banish that craving immediately.

Cravings Buster #4 - Learn to manage stress. Stress is what often causes emotional eating. When we’re stressed it’s much more difficult to manage depression, fear, and even anger and frustration. These are the emotions that lead to emotional eating. Take a B-Complex vitamin, get plenty of rest and consider adopting some stress management techniques. Meditation, exercise and a balanced diet help manage stress.

Cravings Buster #5 - Cut yourself some slack. Eliminating your favorite foods from your diet can also cause cravings. Instead of eliminating your favorite foods, make room for them. Moderation is key. If, for example, your favorite food is chocolate then consider letting yourself have a small bit of chocolate each day or on Fridays at the end of the work week.

Be prepared for cravings and you can nip them in the bud. Have snacks on hand, and eat well and often to keep blood sugar balanced. Stay hydrated and take good care of yourself. Cravings are a part of life. Learn to manage them and you won’t have to worry about them sabotaging your dieting efforts.

Change Your Exercise Mindset to Change Your Life and Your Body

2011-01-03T04:42:00.001-06:00

Exercise is fun, right? Well it’s not fun for everyone. In fact, many people consider it nothing short of torture. Perhaps it’s because they’ve fallen prey to many of the myths about exercise. Changing your exercise mindset, and letting go of these myths, can change your life.

No Pain No Gain

How often have you heard this lovely cliché? It implies that exercise must be painful in order for it to work. That’s just not true. Believing it is a sure-fire way to avoid exercise too! Who wants to feel intense pain? Actually, exercise can and should be fun and something you can do each and every day. Because honestly - if you’re not having fun, how likely are you to continue doing it? If it’s not easy to do, how will you find time to fit it into your day?

It’s a whole lot easier to motivate yourself to go for a walk or a bike ride to the store than it is to run five miles, right? And you can fit a walk into your daily routine. It’s easier to go play tennis with a friend than to climb on the stair machine at the local gym. And much more fun, too.

You Have to Exercise to Be Healthy

More and more, scientists and doctors are learning that movement is more important than exercise. Exercise tends to be defined as sustained activity for twenty, thirty, or even sixty minutes. It’s a spin class, the time it takes to run three miles or an hour on the treadmill. However, studies are showing that it’s more beneficial to have a practice of moving your body rather than “exercising.”

Moving your body means walking; it means being physically active. It doesn’t mean an hour in the spin class – unless you enjoy spin class. Exercise is fine as long as it’s part of a daily habit of movement. Instead of sitting at your desk for four hours, getting lunch and returning to your desk, get up and take a five-minute walk each hour. If you can, stand at your desk. Bike to work. Walk to the coffee shop or store.

Adopting a Healthy, and Active, Mindset

If you dread working out, find an activity that you enjoy. The activity should require movement – knitting or watching Dancing with the Stars doesn’t count. Play tennis, hike, play golf, swim or take a dance class. Do something you enjoy that gets your body moving.

Additionally, take a look at your current habits. What can you replace with movement? Where can you fit physical activity into your day? It doesn’t have to be a five mile run; it can be a one mile walk. The important thing is to move.

If you like goals and numbers, shoot for ten thousand steps a day. That’s about five miles and to reach that number each day, you’ll likely have to create a few new habits. You can do it. Your health depends on it. To your success!

Fun Moves that Tone Your Body

2011-01-01T04:36:00.001-06:00

Wouldn’t it be nice if you could get in shape without “exercising”? What if you could achieve all of the benefits of a fitness program without signing up for a gym membership or donning a pair of running shoes? You actually can. There are some amazingly fun moves and activities that tone your body and you don’t need to wear spandex to do any of them!

For your New Year's Resolution this year, instead of going all out on just a diet alone, add some fun activities to your lifestyle changes for success.

Spring & Summer Activities

When the sun is out and the air is warm, there’s no reason to stay inside. These four activities are fun ways to spend your summer days, and they’ll get you in shape fast.

* Riding your bike. You don’t need to put on a pair of bike shorts and ride the Tour de France to get great legs or glutes. Riding your bike casually around town is an excellent and very healthy activity. Plus with all of the cool cruiser bikes that are available, you can look great doing it too. Next time you need to run to the store, library or just want to get some fresh air, jump on your bike. You’ll get a great workout while you’re out and about. Don’t forget to wear a helmet!

* Tennis. Tennis is actually great for the abdominals, back, shoulder and arm muscles. And if you’re playing someone with a great serve, you’re going to get some legwork in too. Tennis is fun, inexpensive and it’s a social exercise. You can play a friend during lunch and both get a great workout in.

* Skateboarding or inline skating. Any activity that requires the human body to stay upright while balancing on wheels is going to be great for the core muscles. Additionally, both skateboarding and inline skating are good for shaping the rear end, thighs and lower legs. All that pushing off the ground so you can pick up speed is an exceptional muscle shaper.

* Swimming. Swimming is an all-around shaper. It gives you great tone from head to toe. And during the warm summer months it’s also a fun way to cool off. Additionally, swimming is a wonderful aerobic exercise that strengthens your heart and lungs.

Fall & Winter Activities

When the days get cooler, we tend to head indoors. That’s okay. There’s plenty of fun to have indoors as well.

* Basketball. If you love team sports then it just doesn’t get much better than basketball. It’s great for your entire body from your shoulders to your calves. Join a league or catch a pick-up game during lunch.

* Snowboarding or skiing. Hit the slopes for a good workout. You’ll strengthen your core, build strong legs and you can even get in a good aerobic workout. Cross-country skiing is in fact one of the highest calorie-burning activities you can do.

* Dancing. There’s something simply joyful about dancing. When you move your body you not only tap into that expressive side of yourself, you’re also getting in shape. It doesn’t matter what kind of dancing you enjoy. Square dancing, ballroom dancing or getting funky with some hip hop - it’s all good for your body, spirit and mind.

It doesn’t matter what the weather’s like; there’s always a fun way to tone your body without feeling like you’re “exercising.” Find an activity that you like to do, ask others to join you and have a blast getting in shape and toning your body.

Family Fun Fitness With Your Children

2010-12-27T05:01:00.000-06:00

Children, like adults, need to move their bodies to keep them strong and healthy. When children learn these habits, they’ll likely take them into adulthood with them. However, if children learn to dislike or even hate exercise they’ll also take that attitude with them into adulthood. It’s important to make moving fun and a part of daily life. Here are a few tips and suggestions to make moving fun and natural.

#1 Focus on fun. Some children are naturally coordinated and will enjoy sports. Other children are not and sports may be a source of embarrassment, struggle and pain. Find activities that your child enjoys that involve moving. Often it’s just a matter of getting them outside. Take your child for daily walks with the dog. Ask your child what sports they enjoy. If they enjoy running, consider signing them up for soccer. If they enjoy individual sports, consider golf or tennis.

#2 Make movement part of their daily life. It helps to make physical exercise a habit. Of course you can’t call it exercise or a child won’t want to do it. Consider, if you live close enough, having your child ride their bike to school. Have it be your child’s responsibility to walk the dog every afternoon.

If they’re too young to manage these responsibilities by themselves, then have a parent or older sibling go along with them. When moving is also family bonding or one-on-one time with a parent, children will look forward to the daily event.

#3 Make it a game. Children love to play games. Adults do too when you think about it. Make moving your body a game. The new video games are a good way to add exercise into a week, for example the Wii. However, it’s also important to get outside. Sunshine and fresh air do wonders for a child’s health. Encourage them to climb trees, do cartwheels or play kick the can. It may be a simple game or activity but they’re moving their body and getting exercise.

#4 Take lessons. Children often want to learn new things. That’s part of the joy of being a child. Sign them up for martial arts lessons, dance lessons, swimming lessons or other physical activities they might enjoy. Help them learn about their body and become comfortable with it by exploring new activities.

When children develop a habit of moving their body at a young age, they won’t stop. They’ll grow up physically active and they’ll take those lessons into adulthood with them. As parents, it’s our job to support our children to find activities they enjoy. It’s up to you to be a good role model and to help your child enjoy the many benefits of moving their body.

How to Create a Positive Self-Image In Children

2010-12-20T04:57:00.000-06:00

With all the media messages surrounding our children, it’s amazing that they grow up to be healthy. And children today are exposed to more media messages than ever before. They watch more television, see more music videos and advertisements and they play more video and computer games. It’s tough to develop a positive self-image when you’re constantly looking at perfection. It’s the job of parents to help their children feel good about themselves. Here are a few tips to help you navigate these often difficult waters.

#1 Be a good role model. There’s nothing harder on a child than hearing a parent berate themselves for the way they look. It’s important that parents at least put up a good front and demonstrate a positive self-image. Children learn by example. If you love your body and are content with the way you look, your child will be more likely to follow your example. They know they come from you and if you’re happy with your appearance, then they should be too.

#2 Show them reality. More and more models are standing up and saying, “We’re airbrushed.” They’re providing real life photos and allowing comparison to the magazine photos. This is a great teaching moment. Young children, girls and boys, look up to their role models. Help your children understand that what they see on television isn’t reality. It’s great lighting, professional make-up and clothing, plastic surgery, and little photography tricks called filters and airbrushing or editing.

Boys are just as much at risk as girls. Boys often worship or look up to professional athletes. It’s important to explain to boys that in addition to the magazine photos being emphasized, painted and airbrushed, many athletes take unnatural measures to achieve their physical results. These unnatural measures, like steroids or working out eight hours a day, are not normal or healthy.

#3 Help your child find what’s beautiful about them. We all likely have something we’d like to change. Maybe it’s our nose, our hair or our height. However, we also all have things we like about ourselves. Help your child find what they like about themselves. Maybe they like their eyes, or their smile, or their beautiful red hair. Help them focus on the positive things about themselves and to forget about the rest. No one is perfect and everyone is perfect just as they are.

When children can realize that they’re perfect exactly the way they are, they’ll grow up to be strong and confident adults. They’ll be able to manage the occasional bumps and bruises to their ego because they know that deep down, they’re beautiful.

How to Talk to Your Child about Healthy Eating

2010-12-16T05:05:00.000-06:00

It’s tough as a parent to instill healthy eating values in your child. At school and around their friends they’re surrounded by mixed messages. Additionally, children tend to rebel if a message is pushed too heavily. Here’s how to talk to your child about healthy eating.

#1 Look for teachable moments - If you’re constantly drilling your child with why it’s important to eat healthy, they’re going to block you out. However, when you discuss healthy eating during key teachable moments, it can really have an impact.

For example, you’re at the store and another child’s face is covered with sticky goo. The child is misbehaving and having a real meltdown. You can quietly explain to your child that sometimes too much sugar makes a person not feel right. When young children feel like that they usually lose control of their emotions and can behave poorly.

Or if your child doesn’t eat a healthy breakfast and then comes home feeling poorly, you can explain that if they’d eaten better, they’d probably feel better. Then together, you can make a plan to eat a better breakfast the next day.

Children often listen when they have an example or experience to relate the conversation to. Waiting for those teaching moments can have a far greater impact than a lecture about healthy eating.

#2 Show, don’t tell - It’s important to be a good role model. If you preach about the dangers of sugar and then your children see you eat a bag of cookies, you’re not practicing what you preach. Instead, eat healthy yourself and explain to your children why you choose to eat healthy. Make sure it’s about health and not body image or weight. Children get enough pressure to look perfect without it coming from their parents.

#3 Media - There are positive media messages to be experienced. When someone your child respects or trusts is discussing health, share that message with your child. Perhaps a book on taking care of themselves is a good gift, or share appropriate movies with them. The movie “Super Size Me” is a good movie for middle aged children to watch.

Be sure, when talking about healthy eating to your children, that you leave room for fun. Children understand the benefits of fruits, vegetables and whole grain. They also know they like cookies, candy and snacks. Help guide them to make smart decisions by allowing the occasional treat. They’re more likely to grow into healthy adults if they’re allowed to enjoy food and appreciate its many benefits.

Creating Healthy Habits for Life

2010-12-13T04:54:00.000-06:00

One of the best ways to prepare your children for a long and healthy life is to get them started early with their own healthy habits. This is best taught by example. When the entire family practices healthy habits, they’re more likely to stick with your children for life. Here are six healthy habits to create for you and your family.

#1 Drink water. Most of us just don’t drink enough water. Sure, we’re hydrated but it’s often with calorie and sugar heavy beverages. Skip the soda, juice and sweetened drinks and stick to water. It may be a tough transition for the entire family. Make the change gradually.

#2 Consume far less during mealtime. We’re a super-sized society. We’re accustomed to eating a lot during mealtime. Work on eating smaller portions during mealtime. Serve more vegetables on the plate and less protein and starchy carbohydrates.

#3 Move your body. Find a way to be active each and every day. Walk or bike to places when you can. Take hikes and family walks together. Play sports or engage in physical activities. The more you’re active as a family and on your own, the more your children will be active too. An active lifestyle is key to a healthy mind and body.

#4 Appreciate food for what it is. There’s nothing wrong with enjoying food and consuming treats in moderation. When people have a healthy appreciation for food, they eat healthier. However, when they use food to soothe their emotions or as a reward, it creates a misguided relationship with food. Children will learn to turn to food as a coping mechanism. Parents can help by not using food as a reward or punishment.

#5 Make more food at home. Takeout and prepackaged foods are sometimes necessary, but they’re usually not healthy. However, when a family makes food at home using fresh produce they’re more likely to eat healthy and to develop a healthy relationship with food. Make cooking a family activity on the weekends when everyone is home together.

#6 Eat less sugar. Sugar is in just about everything we eat. It’s in bread, sauces, it’s sometimes even in lunchmeat. Help your family break the addiction to sugar by choosing low sugar and no sugar options. Cookies and snacks are okay occasionally but they shouldn’t be an everyday choice.

One of a parent’s most important responsibilities is to be a good role model. As your child grows they’ll learn about healthy habits from you. They watch, they emulate and they adopt your habits. Creating healthy habits as a family will help your children grow up healthy and strong. They’ll take the habits they learned as children into adulthood.

Easy Five-a-Day Strategies for Kid's Health

2010-12-09T04:59:00.001-06:00

It’s tough for parents to make sure their children get all the nutrients they need. This is particularly true if you’re the parent of a picky eater. Picky eaters rarely like fruits and vegetables. Here are five tips and ideas to help you get more fruits and veggies into your child’s body.

#1 Smoothies - Children love smoothies and milk shakes. You can add fruits and even vegetables to a child’s smoothie without them knowing they’re drinking their fruits and vegetables. Bananas, berries, carrots and even apples and celery can be added. You can also add leafy greens like spinach but the green color of the smoothie will be a dead giveaway. You may want to introduce leafy greens later when your child is accustomed to smoothies.

#2 Snacks - It’s amazing what happens when you place a tray of vegetables and dip on the table during snack time. When children don’t have to eat their vegetables they’re more likely to enjoy them. A low-pressure snack with celery, carrots, cucumbers and other child-friendly vegetables is a great way to get a few more vegetables into their diet. Good dips to consider include ranch dip and hummus. You can also switch it up with an occasional fruit and cheese tray.

#3 Purees - Okay, it’s sneaky but it works. You can add vegetable purees to just about anything. You can add them to spaghetti, muffins, brownies and even taco meat. Squash makes a great puree but so too do vegetables like cauliflower, broccoli, carrots and even beans.

#4 Serve two vegetables at mealtime - One great way to get more vegetables into your child’s diet is to serve two vegetables at mealtime. Serve a cooked vegetable and a salad, for example. If you’re also being sneaky and placing purees in your food, then your child may be getting three servings of vegetables at dinner time.

#5 Serve salsas, sauces, relishes and dips - Any sauce or dip that’s made from a vegetable helps you get more veggies into your child’s diet. Serve salsas and sauces at mealtime when appropriate. For example, salsa with scrambled eggs or hummus with celery stalks. Even apples and peanut butter can get a serving of fruit into your child. Carrots and peanut butter are pretty good together too.

With a little planning ahead, a bit of sneakiness and a commitment to five a day, you can get more fruits and vegetables into your child’s diet. It’s important to take a relaxed approach to eating. If you force a child to eat veggies, they’re likely to resist. Instead, ask them to try their fruit and veggies.

Children have different taste buds than adults. It may take a few ‘tastes’ for them to learn to like a fruit or vegetable. Of course, don’t reward them with dessert if they don’t eat their vegetables, but forcing it may result in a backlash. Provide your child with plenty of opportunities to eat fruits and vegetables and they will develop healthy eating habits.

Easy Ways to Reduce Calories

2010-12-06T05:09:00.001-06:00

We seem to live in a super-sized world. We’ve become accustomed to large portions, clean plates and stuffing ourselves. This has led to an epidemic of obesity and it is affecting our children in greater numbers. However, children don’t respond well to severe limitations. Really, who does?

They respond better to gradual changes and new habits. One great way to help your child gain control over their weight and their eating habits is to reduce the calories they consume at each meal. To help you with this process we’ve provided five easy ways to reduce calorie consumption.

#1 Replace high calorie ingredients in recipes. It’s often really easy to lower the calories in a meal by making a single replacement. For example, if you’re making Sloppy Joes you can replace the ground beef with ground turkey. It’ll taste just as good but your child will be consuming significantly fewer calories. Simple replacements are easy. Change your peanut butter and jelly to low or no sugar options.

#2 Cut the normal portion size in half. We’re accustomed to large portions. Many also still follow the old “Eat everything on your plate” mentality. That’s fine, but when your plate contains a thousand calories it’s easy to gain weight quickly. Cut back on the portions you serve your child, particularly the meats and starches. For example, perhaps you’re serving chicken, mashed potatoes and green beans. Give your child a drumstick, a dollop of mashed potatoes and a healthy serving of green beans.

#3 Skip the sugary drinks. One of the biggest contributors to calories are in the things we drink. Children consume chocolate milk, soda and juice at an alarming rate. These are all essentially empty calories. Make chocolate milk an occasional treat, eliminate the soda or buy diet soda and reduce juice to no more than one glass a day. Water really is what everyone should be drinking. It may take some time to develop a habit of drinking water, but it’s the best thing for you and your child and its calorie free.

#4 Cut back on processed foods. Processed foods - foods that come in boxes, cans and bags - generally contains more calories and chemicals. Natural food - food that is grown or raised - is generally much better for all of us. When you cut back on the processed foods your child eats, you’re helping them cut back on calories and sugar.

#5 Provide healthy snacks. Snack time may actually be the time when your child consumes the most calories. They eat things like cookies, candy, ice cream and other sugar-laden treats. Snacks are a great thing because they help keep a child’s blood sugar and energy levels balanced. However, sugary snacks need to be replaced with healthy snacks in order to receive those benefits. Get creative. Cheese, yogurt, fruit, crackers, lunch meats, and dips can all be used to create healthy and kid friendly snacks.

Help your child gain control over their weight. Embrace these five calorie reduction ideas. Your child will begin losing weight without having to deal with dieting, restriction or elimination. They’ll also adopt healthier eating habits and live a better life.

I do not advocate low fat foods or diets because they are generally high in sugar. Your body needs some fat. If you eat more natural you will not only cut out bad fats but get plenty of good fats.

Your Simple Plan for Success for Weight Loss

2010-11-30T23:59:00.000-06:00

Yesterday we discussed why diets don't work. Today's discussion is a plan of success. If you don't plan for success it'll likely never show up.

Make a list of the poor eating habits you have. Then spend a week journaling what you eat, when you eat it and how much you ate. Don’t modify your habits, just document them. Once the week is over, take a look at the habits you need to replace. Add them to the list you already created. Now, make a list of replacement habits.

For example, if you notice that you skipped breakfast three days last week, then a replacement habit will be to eat a healthy breakfast.

Your next step is to document how you can achieve your new habit. Using the breakfast example, you could buy fresh fruit and protein powder on Sundays and make smoothies for a quick and healthy breakfast each day.

Finally, choose one habit to focus on at a time. Try to adopt too many new habits and you’ll likely struggle. Simply choose one and focus on adopting it. After three weeks you should have found success. Then you can choose the next healthy eating habit to integrate into your daily life.

As you work your way through your list of new habits, you’re going to notice changes. You’re going to start having more energy. You’re going to begin feeling successful and in control of your health and weight. And you’re going to start losing weight. Celebrate these moments and use them to help you stay motivated. You’re developing a lifelong healthy eating plan. It’s the simple strategy for success.

Get your body moving too. You don't have to jump right into a rigorous exercise program. Anything you can do in five minutes increments will go a long way.

To your success,

Why Diets Don't Work

2010-11-29T23:59:00.002-06:00

Are you ready to get healthy?

Millions of people around the world struggle with dieting. In fact, it’s estimated that more than a third of the population is on a diet at any given time. Unfortunately, the majority of diets fail. Dieters either never reach their goals or they gain the weight back once they’re off the diet. The truth is, most diets just don’t really work.

With New Year's Resolutions fast approaching why not set yourself up for success this time? It takes determination, lifestyle changes and get your body moving.

Why Diet’s Don’t Work

Diets don’t generally work because they focus on restriction and elimination. Instead of helping a person develop healthy eating habits, diets require people to virtually eliminate many foods. That’s not natural and once a person is off the diet, they go right back to their old eating habits.

Imagine being on a diet that eliminated starchy carbohydrates. Many diets do. That means no bread, potatoes or corn. Most people, once they’re off the diet, go right back to eating those starchy carbs. The result is that they regain the weight they lost.

A better habit, once you've lost the weight, is to only indulge in certain foods once a week. Don't go back to have all those starchy carbohydrates on a daily basis. Plan ahead so that one day a week you can enjoy something you truly love.

So What Does Work to Lose Weight?

You might be surprised to find out that to lose weight you simply have to change your habits. You replace each bad habit with a good habit. The result, over time, is lasting weight loss. Here are some examples of bad eating habits and their potential replacements:

* Bad habit - drinking soda during the day
* Good replacement habit – drinking water or decaf tea

* Bad habit – snacking on sugary foods
* Good replacement habit – munch on healthy snacks like fruit, vegetables, nuts and whole grains

* Bad habit – eating fast food for lunch
* Good habit – packing a healthy lunch with lots of fresh vegetables

Check back tomorrow for Your Simple Plan for Success for weight loss!

To your success!