How to Beat Weight Loss Boredom

(WeightWatchers.com) -- 15 Things to Do Instead of Overeating

What makes you blow your diet? A big presentation at work? A fight with your hubby? Absolute boredom?

Whatever it is, you're not alone. According to Cynthia G. Last, PhD., author of The 5 Reasons We Overeat (Birch Lane Press, 1998), the trick is really understanding your triggers.

Ask yourself what's really wrong, and why you're using food to feel better. Talk to friends and family. And know that, as Last says, "Boredom that never feels like it goes away might be part of a depression." If you think that's the case for you, ask your doctor for help.

"But if your plans are thrown off track by occasional boredom eating, it's probably a habit," Last continues. "Or something you're just used to doing as a pleasurable activity."

Or, says Samantha Heller, RD, senior clinical nutritionist at the New York University Medical Center in New York City, eating when you're bored might actually be a sign of stress — you feel like you have so many things to do that you're avoiding all of them.

"If you understand your triggers," says Heller, "you're better able to control how you behave when they happen." Make self-analysis your first step toward beating boredom eating.

Whatever's behind your boredom eating, your second step after understanding your motivation is to come up with a plan. Try this:

1. Analyze your pattern. When does boredom eating usually become a problem for you? Mid-week? Evening? If you know when it's most likely to strike, you'll be better prepared for the battle.

2. Come up with alternatives. Plan what you'll do instead of eating the next time you're bored or stressed. "On an index card, make a list of alternate activities," says Last. "Have the list with you at all times, so you can take it out when you need it."

Make sure your list is full of fulfilling things you like to do (a list of boring activities won't help). And try to include a variety of things that will suit different moods and times of day. Be sure to add a few items that will help you toward your weight goal, too. Here are some ideas to get you started:

If you have 10 minutes…

* Write down the foods you've eaten so far today.

* Make a grocery list of healthy foods.

* Schedule your next exercise session.

* Make a pot of herbal tea.

* Shop online for a sexy new dress.

If you have 30 minutes…

* Go for a walk.

* Look through past weeks in your Weight Tracker. Check out weeks that worked, and see if there's anything you did then that you can do again this week.

* Check out the Message Boards in the WeightWatchers.com Community section.

* Write in your diary or journal. How do you feel about your weight loss so far? What can't you wait to accomplish?

* Read a favorite book.

If you have an hour or more…

* Look through healthy recipe ideas.

* Clean out your closets. Throw away clothes that are now too big, or donate them to charity.

* Go for a long bike ride.

* Start a craft project. Needlepoint or decoupage will keep your hands busy, and you'll have something to show for it in the end.

* Take your kids to the park.

* Spend the afternoon at your local museum. This will get you out of the house and walking around, and what better way to get your mind off food than to absorb a little culture?

Learn more at WeightWatchers.com...

Why you should lose weight quickly after your pregnancy

From MSNBC.com:

Speed counts in losing post-pregnancy weight: If you do not return to pre-pregnancy weight in six months, chances are you will keep those pounds...

Q: I’m pregnant with my first child, and I’m worried that pregnancy will permanently — and badly — affect my body and how much I weigh. Can you tell me what it will do?

A: One of the biggest worries of my pregnant patients (after their concern about the well-being of their baby and the potential trauma of delivery) is post-pregnancy weight.

If you gain more than the recommended 20 to 25 pounds during pregnancy, or if you don’t lose the extra weight within six months of delivery, you are statistically likely to carry an extra 20 pounds ten years later. If you are overweight to begin with, that number is even higher. The six-month window for losing pregnancy weight seems to be critical.

During pregnancy, placental hormones increase your appetite and foster fat accumulation. This fat provides calories for the developing baby and later for the production of breast milk, which is 50 percent fat.

Once the baby is born, you must stop eating for two and start exercising. Most women can safely exercise — even swim — within four to six weeks. Obviously, if you have had an episiotomy, wait to get on a bicycle seat or exercise equipment that applies too much pressure until it’s healed, usually within six weeks.

Breastfeeding expends about 500 calories a day (and is the healthiest way to nourish the baby for the first year). So breastfeeding will give you a weight advantage over bottle-feeding.

Read more...

Study: Suburban Living = Poor Fitness

(Reuters) -- Living in the suburbs may have once been part of the American dream but it can lead to nightmares such as high blood pressure, arthritis and headaches, researchers reported on Monday.

An adult living somewhere like Atlanta, with its spread-out suburbs and car-heavy culture, will have a health profile that looks like that of someone who lives in Seattle -- but who is four years older, the study found.

And the culprit seems to be exercise, or the lack of it, the researchers report in the October issue of the journal Public Health.

"This is the first study that analyzes suburban sprawl and a broad range of chronic health conditions," said Roland Sturm, an economist at the Rand Corp.'s Rand Health unit who helped write the study.

"We know from previous studies that suburban sprawl reduces the time people spend walking and increases the time they spend sitting in cars, and that is associated with higher obesity rates. This probably plays an important role in the health effects we observe."

The differences between city and suburban people held even when Sturm's team took into account factors such as age, economic status, race and the local environment.

"To improve our health, the study suggests that we should build cities where people feel comfortable walking and are not so dependent on cars," said Deborah Cohen, another Rand researcher.

There was no link between suburban sprawl and mental health. The RAND team found no differences in the rates of depression, anxiety and psychological well-being between people living in downtown areas and those in suburbs.

The Rand team looked at a survey of 8,600 people funded by the Robert Wood Johnson Foundation. These people, living in 38 metropolitan areas across the country, were asked a variety of questions about their health and well-being in 1998 and 2001.

It defined sprawling suburban areas as those with poorly connected streets such as cul-de-sacs, separated areas for schools, housing and shops and a lower population density.

The most extreme examples included the Riverside-San Bernardino region of California, Atlanta and Winston-Salem, North Carolina.

Dense urban areas where people lived close to each other and the schools and shops included New York City, San Francisco and Boston.

Fast Food Salads

(WeightWatchers.com) -- Some nights the drive-thru seems like the only option. The kids are in the back seat screaming, you're exhausted and you've still got three errands to run before you can call it a day. There's got to be something healthy on that fast food menu. Wait, don't they have salads now? It's the perfect solution! Or is it?

What's In a Name?

Don't be fooled. Fast-food salads are often loaded with high-calorie ingredients like meat, cheese and high-fat dressing, making any good-for-you carrots or tomatoes they may contain irrelevant. In fact, McDonald's Fiesta Salad contains more fat and calories than a Quarter Pounder. (If you include salsa and sour cream, the Fiesta salad clocks in at 450 calories and 27 grams of fat, while the Quarter Pounder is no lightweight at 430 calories and 21 grams of fat).

Are All Salads Created Equal?

Just because a few salads don't turn out to be health bargains doesn't mean that ordering one at a fast-food or chain restaurant has to be a nutritional nightmare. The Physicians Committee for Responsible Medicine (PCRM) gave several salads at Au Bon Pain, Subway and Panera Bread high ratings. And McDonald's California Cobb salad without chicken comes in at a respectable 190 calories and 12 grams of fat when eaten with the low-fat balsamic dressing. Brie Turner-McGrievy, MS, RD, clinical research coordinator for the PCRM recommends looking for salads that are heavy in veggies, high-fiber beans and even a few nuts (for protein and healthy fats). If there's nothing like that on the menu, see if you can get a salad "your way." Perhaps they can leave off the cheese, fried noodles, croutons or bacon; substitute a low-fat or nonfat dressing for regular or give you grilled, rather than crispy (read: fried), chicken.

But if that's not an option, don't despair. Turner-McGrievy points out that many fast-food restaurants do offer more health-conscious non-salad items like vegetable burgers and bean-based meals. She cites Taco Bell's bean burrito — hold the cheese — as an excellent example.

The Low Down

Still craving one of those high-fat, high-calorie salads? Go for it. Just make sure it's only an occasional treat and balanced by healthier eating the rest of the day. Our Community users have some great tips, too:

• At restaurants that serve soup, see if you can get a low-calorie soup with just half a salad.
• Don't forget that the nutrition information provided is usually for just the salad and NOT the dressing, too.
• Ask for salsa instead of their high-fat dressings.
• The dressings may be high in calories but use just half the pack — you'll find it's more than enough.
• Leave off the croutons and cheese. Otherwise, you may as well have a burger and fries!
  

Learn more at WeightWatchers.com

Why A Colorful Diet Is A Better Diet

(eDiets.com) - A healthy rule of thumb? Don’t eat anything white! This applies to bread, rice and grains. In a general sense, if something is white, it’s been bleached and is less than complete.

For example: white rice vs. brown rice. Both white and brown rice are good sources of nutrition. But, I prefer brown rice to white. White rice has had the bran, husk and germ removed and that’s where all the natural nutrition is stored!

White rice is enriched and provides a bit more iron and thiamine than brown rice, but brown has more fiber, vitamin E, phosphorus and calcium. Brown rice is chewier and has a great, nutty flavor.

You can buy the original version or the 10-minute instant brown rice. Instant rice is precooked and dehydrated, but otherwise similar in nutritional value to the original.

Learn mroe at eDiets.com...

So you wanna lose weight?

Here's a cool little 'how-to' article I just found on the subject of weight loss from the nice folks at SoYouWanna.com...

SoYouWanna Lose Weight?

Pilates vs. Yoga

Both Pilates and yoga have exploded in popularity within the last few years. Both are types of 'mind-body' fitness workouts designed to help you relax and feel better while giving you a stronger, more flexible, better-looking body at the same time (although Yoga has much more of a 'spiritual' focus than Pilates). Both have millions of enthusiastic practitioners throughout the world.

But the question on the minds of many people is this: which is better?

Well, as is often the case, there is no simple answer to this question. Both Pilates and yoga have many, many benefits associated with practicing them on a regular basis. Both will help you improve your coordination, flexibility, and posture while relieving stress and reducing 'imbalances' in your musculoskeletal system.

In terms of physical differences, yoga is more focused on full-body flexibility while Pilates focuses more on 'core' strength (developing the muscles of the body's core - mainly the abdominals and the lower back muscles). But the real difference between Pilates and yoga are more philosophical in nature.

Fitness expert Kathy Smith provides a pretty good explanation:

Generally speaking, I think it's fair to say yoga is more about how it makes you feel while Pilates is about how you look -- how you carry yourself and move. So if you're looking for a limbering, rejuvenating workout that will provide as much of a lift for your brain as your body -- and you're not too concerned about building muscle --I'd recommend yoga. If you're interested in a more dynamic system of muscle conditioning -- or if you just want to try something new and different -- Pilates may be the answer.

Read the entire article...


Related links:

AllSpiritFitness

Yoga Teaching

Grandfather of American fitness still spry at 90

From Yahoo! News:

At 90, American fitness pioneer Jack LaLanne is still preaching what he practices: a sensible diet and regular exercise.

LaLanne, who has spent his life urging Americans to eat better and exercise more, can still lift weights, do abdominal crunches and hoist his 78-year-old wife Elaine.

"I've got no aches and no pains," he said. "If I get a sniffle, it's gone the next day. Everything's working. Just look at my wife. She's smiling."

LaLanne turned 90 Sunday, an event marked by nine hours straight of reruns of his 1960's fitness show by a cable sports channel, and numerous appearances on television and radio talk shows.

"Most people work at dying. I work at living. It's a pain in the ass," LaLanne said. "You have to eat right and exercise.

"Most people, when they reach a certain age, let down and talk about what they used to do. Well, who gives a damn about what you used to do? It's what you're doing now."

What he does now: exercises two hours a day, seven days a week, and steers clear of meat, caffeine, white sugar and refined flour.

He was a pioneer of American fitness trends that saw membership gyms sprout up all over the United States and housewives following televised aerobics classes in their living rooms.

Those trends continue to proliferate today, from specialty yoga to extreme sports to diet books that scale the bestseller lists, snapped up by politicians, Hollywood celebrities and others.

LaLanne hails from California, long known for its cult of the body and focus on the good life. A skinny high school dropout, he attended a lecture on nutrition with his mother at 15 and never looked back: he swore off sugar, went back to school, and became captain of the football team.

Read more...

How to breathe when lifting weights

Several people have emailed recently asking the same question. So I decided to post the latest email I received along with the answer. Here it is...

Question from Sandra in Washington, DC:

Hi. Could you please tell me the proper way to breathe when I'm lifting weights? I end up holding my breath a lot of the time because I'm not sure when to inhale and when to exhale. Thanks for your help!

Answer:

First of all, never hold your breath when you're lifting weights or doing any form of exercise! This can be more than a little dangerous for several reasons, not the least of which is the fact that you could pass out in the middle of a set. (Note: Sometimes powerlifters and bodybuilders do hold their breath during a very heavy set - for a few seconds - but it's not something the average weightlifter should try.)

The best way to breath (usually) is to exhale during the contraction of the muscle you're working. That's the part of the exercise that occurs when you're working against gravity (or whatever is providing the resistance). Most people will do this naturally. If you're having problems it may be because you're focusing too much attention on your breathe. Try to focus on something else, like the feeling of your muscles contracting and stretching, and you'll probably begin to breath normally and 'correctly.'


Related links:

Weightlifting, breathing, and blood pressure

Weight training: Are you using good technique?

The Truth About Protein Bars: Performance Nutrition or Candy in Disguise?

If you're strength training regularly and trying to gain muscle, you probably already know that you need extra protein in your diet. Not only that, but you really need to eat every 3 - 4 hours. This much eating can be a pain in the butt. One solution that many people use is protein bars, or 'meal replacement' bars. They usually provide 20-40 grams of high-quality protein per serving and offer a very convenient way to take along a 'meal' everywhere you go.

But, as anyone who has used them already knows, protein bars aren't perfect. Many of them contain a ton of simple sugar and/or fat (including partially-hydrogenated fat). Others are loaded with artificial sweeteners, colors, fillers, etc. And very few taste even moderately good.

Also, most popular bars are quite expensive, although it is possible to save some money by buying them online.

Here's an interesting article that provides some good tips for selecting and using protein/meal replacement bars...

From Tom Venuto:

Meal replacement (MRP) bars, protein bars and energy bars range in quality and nutritional value from fair to horrible. Some bars are a decent way to get 30 grams of quality protein when you're in a hurry, while others are nothing more than candy bars in disguise. None of them are great because they are all processed foods. As a general rule, you should always choose whole natural foods over shakes and bars when given a choice. The powdered (MRP) drink mixes (such as Met-RX, Myoplex, or Rx-fuel) are better than the bars because they are very low in fat and they are sweetened with Aspartame (no calories) instead of refined sugar (lots of empty calories). MRP powders are also high in protein, with 37-50 grams per serving. If a bar is all you can manage because you are at work or on the run, then you should scrutinize the labels carefully and make the best choice possible.

There are a few things you should look out for in an MRP bar. First and foremost, check the sugar content. The problem with virtually all of the bars is that they can't manufacture one that tastes good without using a lot of refined sugars. Don't just look at the "Nutrition Facts" panel; the sugar listing can be deceiving. The grams of sugar doesn't distinguish between sugars that are naturally occurring and those that are refined. Looking at the ingredient list is more informative. FDA labeling laws require that all ingredients be listed in order of the quantity used. If refined sugars are the first or second ingredient, it is not a good choice. The refined sugars, Sucrose, corn syrup, high fructose corn syrup, brown rice syrup and chocolate are frequently found high on the list. A typical bar might list protein powder (such as whey isolate) as the first ingredient and corn syrup as the second ingredient. Don't be surprised if some so-called "nutrition bars" list sugar or corn syrup as the first ingredient. Many bars are nothing more than ordinary candy bars with protein powder added in. You might as well have a Snickers!

Another ingredient to be on the lookout for is saturated fat. Many bars have moderate amounts of fat, (4-8 grams per bar). The total fat grams, however, is not as important as the type of fat used. Some bars derive their fat from peanut butter, which is fine in small amounts. Unfortunately, others use hydrogenated oils and tropical oils such as coconut oil or palm kernel oil. These are the "bad fats" that have been implicated in heart disease and cancer. Watch out for those 40-30-30 bars - they are notorious for this. There is nothing magical about the 40-30-30 ratios just because a best-selling book says so. One popular brand of 40-30-30 bars lists soy protein as the first ingredient, corn syrup as the second and fractionated palm kernel oil as the third. These companies are really taking advantage of the public's naivete by calling these "health food" or "nutrition bars." If you think you're eating some magical combination of nutrients, think again - what you're really eating is empty sugar calories and saturated, artery-clogging fat!

When choosing a bar you should also look at the total calories and the carb to protein ratio. There are several different types of bars available, including energy bars, protein bars and meal replacement bars. The ratio of nutrients in each type can vary greatly. Your best bet is to choose one with a substantial amount of protein (30 grams of protein, preferably whey, is good for a bar). A meal replacement bar is usually around 300 calories with a ratio of one part protein to two parts carbs. If you're on a fat reducing program, then you may want to choose a protein bar with the opposite ratio: Two parts protein to one part carbs. Other bars are marketed as "energy bars" because they are primarily carbohydrates.

An example of a meal replacement bar is the original Met-Rx "Food bar." They contain 320 calories, 48 grams of carbs and 27 grams of protein (a pretty good ratio for a meal replacement). But let's examine where the carbs come from: On the ingredients list, Metamyosin (Met-Rx's proprietary whey, milk and egg protein blend) is the first ingredient. So far, so good. But look at the second ingredient: Corn syrup (sugar!) What's the third ingredient? High fructose corn syrup (read: more sugar!) So the second and third ingredients are refined sugar. Not exactly diet food is it?

Protein bars such as "Pure Protein" by Worldwide Nutrition are immensely popular these days because so many people are on low carb or reduced carb diets. The bad thing about the "Pure Protein" bars is that most are coated with real chocolate (yes, the same stuff a Hershey's bar is made of). Others are coated with Yogurt (a slight improvement.) The good thing about "Pure Protein" is that with 280 calories, 31 grams of protein, 16 grams of carbs and 4 grams of fat, the calories and ratios of nutrients are good for a fat loss program. And the total carbs and sugars are low. Also, it's a convenient way to get 31 grams of whey protein.

Power bars are energy bars that were designed with endurance athletes in mind. Power bars contain about 80% of the calories from carbs, 20% from protein and minimal fat. An endurance athlete's diet is very high in carbs, as much as 60% or more of total calories. That makes the Power Bar a decent energy food for endurance athletes in intense training. Unfortunately, the Power Bar has the same problem as many other bars - it's mostly sugar. Maltodextrin, an excellent source of Complex carbohydrate, is the second ingredient, but the first ingredient is - you guessed it - high fructose corn syrup. You'll probably burn all those carbs up if you're extremely active, but these are not the greatest for a fat reducing program and they're skimpy on the protein. If you need the carbs, why not just have a piece of fruit instead?


Some of the newest brands of MRP and protein bars have gotten around the refined sugar and saturated fat problem by using fake fats such as Salatrim and artificial sweeteners such as Acesulfame Potassium. When most of the refined sugars and saturated fats are removed, using fake fats and artificial sweeteners is the only way left to make the bars palatable. There is an ongoing debate about the safety of artificial sweeteners and fake fats. The Center for Science in the Public Interest rates Acesulfame Potassium as one of the top ten worst food additives, because tests showed that it caused cancer in animals. It is important to note however, that these tests involved giving laboratory rats hundreds of times the amount that humans would normally ingest in a day. Furthermore, the Food & Drug administration (FDA) categorizes it as generally recognized as safe (GRAS), a classification for all food additives that are considered harmless. The American Dietetic Association (ADA) also approves of fake fats and artificial sweeteners including Aspartame and Acesulfame K. The ADA's position statement on "fake" fats says "Fat replacers may offer a safe, feasible and effective means to maintain the palatability of diets with controlled amounts of fat and/or energy." The ADA's position statement on artificial sweeteners says, "It is the position of the ADA that consumers can safely enjoy a range of nutritive and non-nutritive sweeteners when consumed in moderation and within the context of a diet consistent with the Dietary guidelines for Americans." Probably the best advice is to just do like the ADA (and your mother) told you and partake of all things, including artificial sweeteners, in moderation.

The new Met-Rx "Protein Plus" bar is one of the new breed of bars that uses artificial sweeteners and fake fats. Let's take a look at what's in them: The "Protein Plus" bar contains 300 calories and only 15 grams of carbs. The first ingredient is "Metamyosin" protein. With 32 grams, there's probably no easier way to get a whole meal's worth of high quality complete protein when you're in a hurry.

The second ingredient is a "faux" chocolate coating that includes Maltitol, Salatrim, peanut butter and Acesulfame Potassium. Maltitol is a "sugar alcohol" that is used as a sweetener. It has half the caloric value of sucrose because it is not completely absorbed by the body. The FDA classifies it as GRAS. Salatrim is a reduced calorie fat developed by Nabisco that has only 5 calories per gram as opposed to 9 calories in conventional fats. Salatrim is used in both solid and liquid forms in snacks, cookies, dairy products, (and now protein bars).

The third ingredient is Glycerine, a crystalline, viscous liquid formed when fat molecules split. It is half as sweet as sugar and is used to keep baked goods, jelly beans and marshmallows moist and to plasticize foods such as fudge, chewing gum, gelatin, cheese, etc. Glycerine is GRAS. Additional ingredients in the bar include peanut flour, polydextrose (a bulking agent with only 1 calorie per gram), natural flavors, malt barley syrup and peanut butter. Clocking in with 8 grams of fat, or about 24% of the total calories, the Protein Plus bar is not exactly low fat, but the fat is not saturated and the total calories in the bar are not excessive.

Source One bars, also by Met-Rx, are similar, with the protein blend as the first ingredient, Salatrim the second, and cocoa the third. The only difference is the Source One Bar has only 190 calories with 30 grams of carbs and 15 grams of protein. That makes it a decent snack for people on a reduced calorie diet.

All things considered, if you are concerned with staying lean and muscular, then you're better off with bars that use artificial sweeteners and fat replacers than ones loaded with corn sweetener (refined sugar) and palm kernel oil (saturated fat). No bars are "excellent" nutrition-wise, but some are definitely better than others. My advice is to read the labels carefully and choose one that is low in calories and refined sugars, uses no saturated fats and has a good protein to carb ratio. Always stick with whole foods whenever possible and make the powdered MRP shakes your second choice. Don't make it a habit to eat bars regularly - use them for convenience only. But remember, you have to eat something every 3 or 4 hours for a muscle-building or fat reducing diet to work, so if you have no other alternative, a bar might be the only way to get your fill of protein in a pinch.


References:

1. Position of the American Dietetic Association: Use of nutritive and nonnutritive sweeteners. Journal of the Americal Dietetic Association. 98: 580-587, 1998.

2. Position of the American Dietetic Association: Fat Replacers. Journal of the Americal Dietetic Association. 98: 463-468. 1998

3. Anderson, Jean, Deskins, Barbara. Nutrition Bible. William Morrow & Co, New York, 1995.

4. The Best of Nutrition Action Healthletter, "The Ten Worst Food Additives," Center for Science in the Public Interest, 1996

You don't need to 'diet' to lose weight!

You really don't have to 'diet' in order to lose weight and improve your health. You just need to eat healthy foods that keep you feeling good and increase your energy levels. You will lose weight eventually!

So what should you eat - and not eat - in order to look and feel your best? Just 'go natural': cut out all or most of the processed foods in your diet and focus on plant-based whole foods. According to fitness and nutrition author Shereen Jegtvig:

The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so choose more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren't good for you.

Any pasta or baked goods should be made from whole grains. Avoid white breads and noodles because they are made from flour that has had much of the nutritional content removed and the high starch content will affect your blood sugar as quickly as regular sugar. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn't.

Read the rest...

A Weight Loss Checklist

(eDiets.com) -- Use our end-of-summer checklist to be sure you've got everything you need to succeed at weight loss. If you check "No" for any of the questions, just follow the steps below and you'll be squared away just in time:

1. Have you stocked your kitchen for fall cooking?

Yes/No

If not...

If you're going to start preparing healthier, low-fat meals, you'll need to make a few simple substitutions in your pantry and fridge:

• Replace ice cream, cookies and other sweets with low-fat versions of those foods, and fill the fridge with fruits and vegetables.
• Replace dairy products with low-fat versions of the same items.
• Instead of ground beef, pork and other high-fat meats, purchase leaner cuts, such as sirloin, pork tenderloin and white-meat poultry.
• Replace condiments like mayonnaise with spicy mustards, flavored vinegars and fruit chutneys.
• Stock up on herbs and spices to add flavor to your meals, and you won’t need oil or added fats.
• Swap soda and high-sugar juices for calorie-free seltzer, bottled water or 100-percent juice with no added sugar.
• Trade cooking oils for fat-free butter-flavor cooking spray and butter or margarine for reduced-fat spreads.
  

2. Have you made plans for a regular workout?

Yes/No

If not...

If you think you'll just fall into a pattern of exercise in September, think again. Starting a new fitness routine requires some advanced preparation:

• Sign up for a gym membership or dance class, or map out your walking routine.
• Purchase new exercise clothes, workout shoes, free weights, fitness tapes or pedometers that you might need.
• Find some motivating music to listen to while you work out.
• Sit down with your Palm Pilot or day planner and schedule exercise into your day. Choose five days out of your week and one hour each day (30 to 45 minutes for cardio, time for stretching and strength training for each major muscle group at least twice a week). Write it in pen and you'll be less likely to schedule something else during that time.
  

3. Have you made a commitment to prepare more meals at home?

Yes/No

If not...

Dining out five or more times a week can make losing weight next to impossible with portion sizes and ingredients beyond your control. Take back control with a few simple strategies:

• If you typically skip breakfast or grab something on the run, you need to start thinking about options that you can eat at home or pack and bring to work that will save both calories and money. Try pre-packaged Amy’s breakfast burritos; energy bars, low-fat yogurt with a banana or oranges; a pre-packaged muffin with low-fat yogurt; a small container of cottage cheese with berries, etc.
• Plan for packed lunches. Get some small plastic containers and brown bags, then stock up on low-fat frozen entrees and other portable lunch options. (You'll find plenty of tempting ideas on our meal plans.)
• Make a chart on the fridge for fast food and tally how many times you eat it each week. Try to keep that number to less than three.
  

4. Have you come up with a system to keep track of your daily water intake?

Yes/No

If not...

If you aren't already drinking 8 to 12 glasses a day, you'll need to figure out how you're going to squeeze them in each day. Here are a few options:

• Fill a two-quart pitcher each morning and keep it in the fridge. Try to finish the pitcher by the end of the day.
• Purchase a one-liter (slightly more than a quart) bottle to bring to work and fill it up twice a day.
• Tape a piece of paper to your desk and mark off each glass you drink.
  

5. Have you signed up for a good weight loss plan and checked out your meal plan options?

Yes/No

• If you plan to start losing this fall, you don't want to wait until then to get your meal plan because there’ll be no time to shop for the food or test out new recipes to see what you like. Get a jumpstart on that stuff now, so you can do some shopping and start taste testing. Some of the mouth-watering meals you can try include: Eggplant Parmesan, Grilled Marinated Steak with Broccoli Cheese Potato, Homemade Fresh Tomato Pizza and Three-Bean Chili.

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Grapefruit still works...

From FortWayne.com:

Grapefruit back in the weight-loss spotlight

...researchers from Scripps Metabolic Research Center in San Diego and Johns Hopkins University School of Medicine in Baltimore, among others, say there is scientific evidence for some of the health claims of grapefruit growers.

Their latest research was presented in a dozen papers at a two-day symposium, "Potential Health Benefits of Citrus," at the American Chemical Society's annual meeting in August.

One Scripps Center study, which included 100 men and women, found that they lost 3.6 pounds on average when they ate half a grapefruit with each meal during a 12-week pilot study and 3.3 pounds when they drank an 8-ounce glass of grapefruit juice three times a day.

Read more...

New Instant Weight Loss Technique!

Sick of feeling fat and heavy? Buy some instant weight loss!

Suvaril: A 'Slow' Weight Loss Pill?

'Slow and gentle' weight loss... what?? Suvaril, a new weight loss pill marketed very heavily on TV and radio, promises just that. While it seems incredible that a diet pill would buck the 'quick weight loss' trend - in which 95% of new products make unrealistic promises (e.g., "Lose 20 lbs of body fat in 2 weeks!") - the makers of Suvaril have a good reason to do so: the FTC is cracking down on bogus weight loss product claims.

Well, that's great, but is this product any good?

Our Suvaril Review:

Besides an array of antioxidants and vitamins (found in any good multi-nutrient supplement) Suvaril does contain a few ingredients that may help to control blood sugar/insulin levels, lessen food cravings, and boost metabolism.

Chromium and Vanadium have both been shown to assist in regulating blood insulin levels. Green tea extract has been shown to provide a moderate boost to metabolism while speeding up fat oxidation. And Banaba leaf extract contains a promising substance called corosolic acid which may help to control appetite and lessen cravings for carbohydrates. It also seems to help balance blood sugar.

If you do decide to try Suvaril for yourself, don't expect any miracles. Like all weight loss supplements it absolutely won't work without healthy diet changes and increased activity! Also, be wary of the 6 or 12 month 'deals' being offered all over the internet. It's always best to try a new product out for a month or so to see if you like it. iHealthTree.com offers decent prices on 1-month and 3-month supplies so you may want to check there first.


More info from the makers of Suvaril:

How Suvaril Works

There is no magic pill that can help you lose weight overnight, and those that make such claims don't have a lot to offer for serious people who want to shape up and feel better about their bodies. Suvaril takes a moderate approach to weight management, helping you lose weight naturally and feel better about yourself.

Suvaril helps maintain healthy metabolism levels by supplying key nutrients to the body. The green tea extract in Suvaril helps enhance your metabolism, while Suvaril’s chromium and important B vitamins help convert food into fuel. And the biotin in Suvaril helps break down fats and proteins, and convert them into energy.

Exercise and eating right are essential to safe weight management. But adding Suvaril to your daily regimen may give you the edge you need to gradually lose weight and maintain your ideal body mass.

Suvaril FAQ:

Does Suvaril have any side effects?

Suvaril has no reported side effects. However, if you are experiencing any physical or health concerns, it is always best to see your physician.

What happens when I reach my goal weight?

After you reach your goal weight, you may take Suvaril every day for maintenance at either the two caplet recommended standard serving or a reduced serving of one caplet per day.

If I gain weight again, can I start taking Suvaril again?

Yes. If you gain weight after stopping Suvaril, you can start taking it again as part of a healthy plan including diet and exercise.

How long must I take Suvaril before I see results?

Suvaril should be taken as part of a healthy plan including diet and exercise. Weight reduction results vary depending upon all contributing factors, including an individual’s natural metabolism, caloric intake, and diet and exercise program followed.

How often do I take Suvaril?

Two caplets daily, with meals.

Can my doctor prescribe Suvaril?

Suvaril is not a prescription drug. It is a non-synthetic, non-hormonal supplement that can be sent directly to your home or office.

Will my insurance cover the cost of Suvaril?

Because Suvaril is not a prescription drug, it is not covered by most insurance plans. If you have a question about what is or is not covered by your health care provider, you should contact that provider directly.

Can people who are taking medications take Suvaril?

Although Suvaril has not been shown to conflict with any medications, it is always recommended that people taking medications consult with their physician before adding Suvaril or any supplement to their diet.

Does Suvaril have a "shelf life"?

To ensure freshness and quality, do not take Suvaril that you have had for more than 24 months’ time.

Customer Assurance

Suvaril contains no artificial flavors or colors; it contains no sugars, salt, yeast or preservatives.

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Related resources:

Suvaril Web Site

Berkeley Premium Nutraceuticals (Makers of Suvaril)

Suvaril Review

Stop wasting your time - Get a PT!

Many people who workout - maybe the majority - really don't know what they're doing in the gym. It's sad but true. Millions of people spend hours in the gym getting very little done and often risking injury in the process.

Here's an example:

Walk into any gym in America and I guarantee you'll see at least half a dozen guys doing 'cable flyes' for their chests. Well, the cable fly isn't necessarily a 'bad' exercise. It has it's place... in an advanced bodybuilding workout.

But, in reality, flyes do very little for the average person (ie someone who hasn't already packed on a good amount of muscle mass by doing 'real' chest exercises: bench press, dips, pushups, etc.) They are a 'shaping' exercise that doesn't add muscle or increase functional strength. On top of that, it's very easy to hurt yourself if you don't do them with perfect form (and most people don't).

Yet millions of weightlifting 'newbies' perform cable flyes - and dozens of other dumb exercises that don't help them - on a weekly basis! These people are simply wasting their time and energy.

Strength training is vitally important for overall fitness and health. But it's also vitally important to learn how to strength train properly. I strongly suggest anyone just starting out - or anyone not getting the results they desire - find a good personal trainer in their area. She/he can show you the most effective exercises to reach your personal fitness goals and teach you the proper way to do them!

Even one or two sessions with a personal trainer can save you from years of time-wasting in the gym, lousy results, and nagging injuries!


Useful resources:

Find a certified personal trainer

Build the Body You Want

New Study: Eat like an Italian, live longer

A new European study reports that people who eat a Mediterranean-style diet live longer. It's just more proof that a diet rich in whole grains, fruits, vegetables, legumes, and 'good' fats like olive-oil is the best for long-term health...

From CBSNews.com:

Researchers looked at people aged 70 to 90 for more than a decade, and found those who adhered to a healthy low-fat Mediterranean-style diet lowered their risk of death by 23 percent. People who drank alcohol moderately lowered their risk by 22 percent. Physical activity lowered the risk by 37 percent. Nonsmoking lowered the death risk by 22 percent. And people who had all four of these healthy lifestyle factors lowered their risk of death from any cause by 65 percent.

Read the entire article

Women: Fitness is more important than being thin!

From CNN.com:

Inactivity may trump fat as heart risk

When it comes to heart disease, being fit may be more important than being thin, according to a study of more than 900 women published Tuesday.

"Our study shows that the lack of physical fitness is a stronger risk factor for developing heart disease than being overweight or obese," said Timothy Wessel, a physician at the University of Florida who headed up the research.

The study involved 906 women whose health histories were tracked from 1996 to 2000. Seventy-six percent were overweight at the start of the study, when the mean age of the group was 58.

Read more...

Low-Carb & Fitness

(eFitness / physicallyelite.com) -- While there are dozens of low-carbohydrate diet books on the market today, there is still a lot of confusion regarding how to follow this type of eating plan. In fact, the most common questions asked are about getting the best results from a low-carb diet. This article provides answers to those questions.

1. Calories Do Count

While there is scientific data that shows people following a low-carbohydrate diet can eat more calories than those on a low-fat, high-carbohydrate diet, it doesn't mean you can gorge to your heart's content on low-carbohydrate foods every day and expect to lose weight.

While low-carbohydrate dieting is more effective than high-carb, low-fat dieting, for most people the rule still holds that you need to eat less too. Start your diet eating 12 times your body weight in calories every day. After a week or two, add or subtract your daily calories by 500 depending on how much fat you are losing. Remember that you don't want to lose more than two pounds of fat per week to ensure you keep your muscle mass.

2. Keep Both the Amount and Type of Carbs You Eat in Check

When starting out, it's best to keep carbohydrates to no more than 50 grams per day. After you have been on the diet for a while and have met your weight loss goal, you may be able to increase to as much as 100 grams per day without gaining back the fat you lost.

The types of carbohydrates you eat are of equal importance. The majority of the carbs you eat should come from vegetables, especially greens such as broccoli, asparagus, green beans, garlic and onions.

Avoid starch-laden carbohydrates like pasta and bread. Fruits also need to be consumed in moderation when starting out. Stick to fruits low in sugar and fructose, which the body readily stores as fat such as raspberries, blueberries and strawberries. Bananas, grapes, and pineapple are examples of fruits that should be avoided or eaten in small amounts.

3. Get Enough Protein

Your body needs more protein when dieting. If you are lifting weights -- and you should be -- these needs increase further. Getting enough protein will ensure that you are able to retain muscle and lose primarily fat when dieting. Research shows that .8 grams of protein per pound of body weight is the amount needed daily.

Most of the protein you eat every day should come from meats including chicken, fish, eggs, and red meat. Use protein shakes as meal replacements to make getting the protein you don’t get from foods easier.

4. Eat Healthy Fats

While on a low-carbohydrate diet, your fat intake will be between 30-60 percent of your total caloric intake. You want to make sure you eat the right types of fats.

Paying attention to the types of fats you eat plays an important role in your health and how quickly you lose fat. Generally speaking, 70 percent of the fats you eat should be monounsaturated fats. Excellent sources of monounsaturated fats are olive oil, almonds, macadamia nuts and canola oil. It's important to make the majority of the fats you eat monounsaturated since they don’t have negative impact on insulin function and improve cholesterol levels, boost your immune system and are a good source of the antioxidant vitamin E.

The rest of your dietary fats should come from saturated and polyunsaturated fats. Saturated fats play a key role in the production of hormones such as muscle-building testosterone. Daily intake should be limited to 10-15 percent of your total fat intake as excessive consumption of saturated fats leads to insulin resistance which will limit weight loss and may also increase your risk of developing cardiovascular problems and other diseases.

The remainder of the fats you eat should be from polyunsaturated fats, with the majority being from fats that are high in omega-3 fatty acids. Omega-3 fatty acids will help accelerate weight loss and keep both your body and brain healthy.

Research shows approximately three grams of omega-3 fatty acids are needed daily for benefits. The best food sources of omega-3 fatty acids are cold water fish, which includes salmon and sardines. Supplements are often a better way to get the necessary amounts of omega-3 fatty acids since it may be difficult to eat fish on a daily basis. Also, don’t cook with polyunsaturated fats from any source, including fish oil, as they are converted to unhealthy fats.

5. Follow Two-Week Break-In Period

When you first begin a low-carbohydrate diet it is imperative that you eat no more than 50 grams of carbohydrate a day for the first two weeks of the diet. In fact, if you have a lot of weight to lose you may want to follow this plan for an additional week or two.

The reason for this is that it takes at least two weeks to allow the body to shift to fat mode. The break-in period also allows you to eliminate cravings for starchy and sugar-rich foods. Don't worry, while restrictive, this period only lasts for two weeks. After the break-in period is over, you can enjoy your favorite high-carbohydrate foods during regularly scheduled carb-up meals. Details on how to do this are explained in the next tip.

6. Strategic Carb-Ups

Eating the right amount of carbohydrates at the right times will help you lose more fat than if you follow a low-carb diet all of the time. High-carbohydrate meals will keep your metabolism elevated throughout your diet, which tends to decrease over time and almost as importantly will ensure you keep your sanity and don't end up gorging on a couple of pizzas and a gallon of ice cream after weeks of carbohydrate restriction.

The rule of thumb for carbing up is that the frequency of carb-ups and amount of carbohydrates you can eat when carbing up is directly proportional to your body fat level. In other words, as you become leaner you will be able to eat more carbohydrates more often. This doesn't mean you can switch back to a high-carbohydrate diet, but instead have a couple of high-carbohydrate meals or even a day where you eat more carbohydrates.

When you are starting you'll want to limit your carb-ups to an additional 100 grams of carbohydrates eaten at one meal a week. Once your body fat is down to 15 percent or less, you can add another meal with approximately 100 grams of carbohydrates on another day. If your body fat is 10 percent or less you may be able to move to an entire day of high carbohydrate eating (300 grams total) and one high carbohydrate meal another day of the week.

The best way to include two days of carbing up without adding body fat is to do so once every three to four days. All other days you will eat between 50-100 grams of carbohydrates, again depending on your body fat. One way to do this is have a high-carbohydrate (100 grams) meal on Wednesday after your workout and a high-carbohydrate (300 grams) day of eating on Saturday.

7. Strategic Supplementation

Nutritional supplements can make low-carbohydrate dieting easier and more effective. Listed below are a couple of supplements that will help you lose fat faster and make dieting more tolerable.

BCAA/Glutamine: pre/post-workout (weights)

Branched chain amino acids and glutamine used together before and after a workout keep your body in fat-burning mode and prevent muscle from being used as energy. Studies show that one particular branch chain amino acid, leucine, may actually accelerate weight loss when on a low-carbohydrate diet.

Fish Oil

Fish oil supplements are the best and easiest way to obtain the weight loss benefits of omega-3 fatty acids. Studies show that supplementing with three or more grams of fish oil daily can help you lose weight by improving insulin function and increasing the amount of calories you burn every day by 300 or more. When choosing a fish oil supplement, make sure you choose a product that ensures their product is free of contaminants and impurities.

Multivitamin

A quality multivitamin will ensure that your daily nutritional needs are met and should be taken no matter what type of diet you are following. Make sure you choose a supplement that is high in B vitamins and antioxidants which includes vitamin E and C.

Fiber Supplement

You need to eat at least 25-30 grams of fiber every day. Doing so will improve your overall health and improve the results you get from your diet. Dietary fiber not only keeps you regular but also binds to carbohydrates, limiting their conversion to glucose and increases the absorption of the protein you eat. Since getting the necessary amount of dietary fiber through food can be difficult using a supplement is often helpful.

Whey-Casein Protein

While it's best to get as much of your protein every day from real foods, a protein supplement used to replace one to two of your meals daily makes this key macronutrient much easier. When selecting a protein powder, choose a product that uses the proteins whey and casein as their protein source. These two proteins, when used together, are the best for supporting weight loss and building muscle.

8. Don't Forget Water

While eating fewer calories is key to success on a low-carbohydrate diet, drinking less water is not okay. Getting enough water is necessary for keeping your metabolism cranking and to ensure your body is able to handle the additional protein you may be eating.

You need to drink a minimum of .6 ounces of water per pound of bodyweight daily, more if you are exercising. Drink water with and between meals to make sure your needs are met.

9. Remember Exercise -- Especially Weights -- are Key to Success

While dieting alone is good for your health, you must exercise for the best results. Best results means that you lose body fat and not muscle so you look your best. Your workouts need to include cardio and weight training. Don’t worry, this doesn’t mean working out two or more hours a day. Each workout, when done properly, won’t take more than an hour. The key to getting results from your workout program is to do something four to six days a week for 45-60 minutes per workout.

Whether you are struggling to make the low-carbohydrate diet you are on work, or are just getting started, you now have all of the information you need to succeed. Apply the information in this article and I guarantee you will lose body fat faster than you ever thought possible.

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Curt Pedersen has a degree in exercise science and has published exercise and nutrition articles in many leading publications. To read more articles by Curt, go to www.physicallyelite.com

#1 Diet Secret: The Art of Shifting Calories

For most people, it's much better to eat the majority of your calories during the first half of the day, not at night like many people do! Why? MyFoodBuddy.com does a good job of explaining it:

Typically we eat our largest meal in the evening and in addition snack in front of television later. There are many advantages to shifting calories towards the morning and noontime. Eating earlier allows the body time to burn off those calories rather than turn them into fat while you sleep. Following these simple rules will make weight loss much easier for you.

Read the rest of this article...

Eating Primordially : Origin Dieting Makes a Rebound

We've learned much about nutrition over the past hundred years. Paradoxically, however, consumers have never been more confused about healthy eating patterns and appropriate dietary recommendations.

Despite decades of food guidelines promoted by the likes of health organizations such as the United States Department of Agriculture (USDA), worldwide obesity incidences continue to increase exponentially.

Since the second World War, malnutrition in the United States and other industrialized countries has shifted from trends of undernourishment to over nutrition. Many experts agree that the scale of calorie expenditure versus calorie consumption has simply tipped in favor of consumption. The end result, according to the World Health Organization, is "globesity"- a global epidemic of fatness that has millions suffering from an "array (of associated) serious health disorders".

A recent conference on traditional eating habits organized by Oldways Preservation Exchange and Trust invited experts from all over the globe to discuss solutions aimed at curbing globesity. Nearly all of the researchers agreed with with the suggestion by Attilio Giacosa, M.D., from Italy's National Cancer Research Institute, to promote primordial nutrition. That is, according to Giacosa, resisting the urge to change dietary patterns which have been successful. Giacosa referred to the traditional eating patterns of China and of Italy - comparing the similarities of decreased mortality risks associated with diets rich in plant-based foods.

Eating primordially may be effective. Consider that the average American man is 25 pounds heavier than his great-great grandfather was at the same age, says researcher John Foreyt, PhD.

Primordial nutrition is more than a diet. We need to learn to work hard and play well, according to Elizabeth Somer, MA, RD - author of a new book entitled The Origin Diet. Our ancestors balanced their days of intense physical activity with relaxation and rest, in the presence of their supportive family and friends. They ate at least eight servings of fruits and vegetables daily and consumed minimally processed whole grains. They ate diets high in fiber and low in sugar. The majority of their fats came from plant sources like nuts, seeds, avocados, and olive oils. And their protein-rich foods came from wild game, fish and legumes.

There were no food labels 100 years ago. There were no microwave ovens, no chemically designed fat substitutes, no pre-made frozen dinners and much less processing. Meals were pleasurable and, ironically, often more healthful than they are today. Despite our increasing knowledge of food chemistry and human physiology, it seems that we really haven't progressed much at all.

Learn more about primordial eating...

Express Workouts: How to get fit fast