Five Simple Weight-Loss Tips

"We all know the "secret" of successful weight-loss: Eat less and exercise more. It's not always easy, but by adopting healthy eating habits and a regular exercise routine, you are sure to lose weight without depriving yourself of nourishing, satisfying food. And if you continue those good habits after you reach your goal, you will have an excellent chance of maintaining your desired weight. Here are some tips for successful weight-loss:

1. Avoid artificial sweeteners and synthetic fat substitutes. They are unhealthy and not conducive to the development of good eating habits.

2. Dietary supplements or "fat-burning herbs" are usually just stimulants - don't rely on them. The pounds will surely return once you've stopped taking them.

3.   Build lean body mass. Strength training burns excess calories and influences the way your brain regulates hunger, making you less susceptible to food cravings.

4.  Pay attention to the mental and spiritual aspects of weight control. Use relaxation exercises - instead of food - to combat anxiety.

5.  Accept your body. You may see it as less than perfect, but it is beautiful just the same."

http://www.drweil.com/drw/u/TIP02930/Five-Simple-WeightLoss-Tips.html

Blogged with the Flock Browser

Snacking Healthy

"[T]here is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.
...
Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track.
...
How You Snack Can Make or Break Your Diet
There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.

Mini Meals
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you’ll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.

Snacking Isn’t Grazing
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn’t the healthy snacking that can help you reach your weight loss goals.
...
Practice Moderation
As with the rest of your diet, moderation is crucial when snacking.
...
Don’t sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips when hunger pangs hit."

Entire article here:  Snacking Healthy: Add Snacks to Subtract Pounds

Blogged with the Flock Browser

Speed up your metabolism

I think part of my success is metabolism related.  I try not to let myself get very hungry, by eating little snacks throughout the day - fruit, vegetables, almonds, pretzels.  OK and nilla wafers too.  I also take Green Tea supplements.

"1. Get active - it's a sure-fire way to increase the amount of muscle you have, which in turn will speed up your metabolism. Do a mixture of aerobic and resistance training for best results. And don't forget to be more active in your daily life too.

2. Eat little and often - there's evidence that eating small, regular meals throughout the day, rather than one or two large meals, may help to keep your metabolism ticking over. Surprisingly, around 10 percent of the calories we use each day go on digesting and absorbing food - so the more times you eat, the greater this effect is likely to be.

3. Eat plenty of protein-rich foods - research shows that around 25 percent of calories in a protein-rich meal may be burnt off. But make sure you choose low-fat protein foods such as lean meat, skinless chicken and low-fat dairy products.

4. Spice up meals - it's not an old wives tale after all! Spices like chilli are thought to raise metabolism by up to 50 percent for up to three hours after eating, due to increasing your heart rate. But before putting the local Indian takeaway on speed dial, work out which curries have the lowest calorie and fat content.

5. Swap you daily cuppa for green tea - there's evidence that it contains antioxidants that speed up metabolism.

6. Try a CLA supplement - more extensive studies need to be carried out before any definite conclusions can be drawn, but research has shown that conjugated linoleic acid (CLA) might increase muscle and therefore boost metabolism.

7. Chill out - research shows that being very cold can increase metabolism by up to 20 percent.

8. Have a sauna - being very hot is also thought to boost metabolism by about 20 percent (but check you don't have any underlying medical problems that mean you shouldn't go in saunas or steam rooms).

8 Ways to Speed Up Your Metabolism

(thanks sufisister)

Blogged with the Flock Browser

Skinny Cow

I finally got to try the Skinny Cow ice cream sandwiches this week.  I was eating the Klondike Slim-a-Bear 100 calorie sandwiches and they were just fine. My friend had told me about Skinny Cow but I'd never seen them in our store.  My local Kroger has them now.

And O. M. G.  They are sooooooo good!!   Much better than the Klondike. Not that I'm dissing the Klondike - they are good too and have less calories. But the Skinny Cow you would never even know they are reduced calorie.

We got the chocolate/vanilla combo and both flavors were good. They have 140 calories and 1.5 grams of fat (.5 g saturated). I am definitely a convert.  It looks like they have other products too, I hope our grocery store will start carrying them.

http://www.skinnycow.com/index.php

Blogged with the Flock Browser

Louise Hay on Weight Loss

I think this is so true for me. And the work I've been doing on myself spiritually and mentally over the past few years has helped a lot in my current weight loss success.

"Overweight is another good example of how we can waste a lot of energy trying to correct a problem that is not the real problem. People often spend years and years fighting fat and are still overweight. They blame all their problems on being overweight. The excess weight is only an outer effect of a deep inner problem. To me, it is always fear and a need for protection. When we feel frightened or insecure or "not good enough," many of us will put on extra weight for protection.

To spend our time berating ourselves for being too heavy, to feel guilty about every bite of food we eat, to do all the numbers we do on ourselves when we gain weight, is just a waste of time. Twenty years later we can still be in the same situation because we have not even begun to deal with the real problem. All that we have done is to make ourselves more frightened and insecure, and then we need more weight for protection.

So I refuse to focus on excess weight or on diets. For diets do not work. The only diet that does work is a mental diet -- dieting from negative thoughts. I say to clients, "Let us just put that issue to one side for the time being while we work on a few other things first."

They will often tell me they can't loves themselves because they are so fat ... . I explain that they are fat because they don't love themselves. When we begin to love and approve of ourselves, it's amazing how weight just disappears from our bodies. "

- Louise Hay, You Can Heal Your Life

Hungry Girl's Sangria-Seltzer Twist

"Cocktail Time!

When you’re at someone else’s BBQ, your beverage choices may be limited. But before you give up and start guzzling the frozen margaritas (which can contain as much as 500 calories each!), try our clever Sangria-Seltzer Twist! Easy to assemble -- anywhere, anytime!

HG’s Sangria-Seltzer Twist - Grab a glass and make a beeline for the fruit tray. No fruit tray? Hit up the bar for slices of orange, lemon, and lime. Give your favorite fruit wedges a little squeeze before dropping them into your glass. Add 1 oz. of liquor (rum or vodka is yummy) and top with calorie-free seltzer. If your party-throwers are winos, top your glass with a splash of red or blush wine. Now you’ve got a fancy, signature drink that only contains around 100 calories!"

http://www.hungry-girl.com/fridaypreview.php?newsletterid=904

8 Healthy Habits for Weight Loss

"Eat slowly. Chewing and swallowing your food at a leisurely pace can help you keep from overeating. ... It takes about 20 minutes for your brain to "tell" you when you feel full. Until then, you continue to feel hungry and want to eat. ... .

Make changes gradually. Don't expect to change your diet and activity level overnight. Instead of switching all at once to a low-calorie eating plan, try gradually decreasing the calories of your meals and snacks. ... .

Keep a record. Keeping a daily log of what you eat and what physical activities you engage in can help keep you motivated to stay with your diet and exercise plan. ... .

Seek social support. You'll find it easier to maintain behavioral changes if you have the support and encouragement of others. ... .

Use a list when buying food. Stick to your grocery list, and steer clear of those aisles or areas with the kinds of calorie-dense foods that you need to avoid.

Out of sight, out of mind. At home, put the most tempting foods high up in the cupboard, at the very back of the fridge, or in other inconvenient spots. ... .

Don't go all out when eating out. Eat a low-calorie snack before going out; you're less likely to go off your diet if you're feeling full when you get to the party or restaurant. Go elsewhere for after-dinner coffee so you are less tempted to segue right into dessert.

Make a plan for special occasions. Decide how much you're going to eat before an event, and do your best to stick with that plan. ... .

Be a copycat. When eating with a group of people, look around. Who's eating the least? Who has the healthiest food on their plate? Model your eating habits on those people's.

Find physical activities that you enjoy. For example, if you don't like exercising outdoors on cold days, join a fitness club, or get an exercise bicycle and hand weights to use at home. If the problem is a time crunch, exercise in increments of 10 minutes whenever you have the time — before work, after work, or during your lunch hour.

Reduce stress. If you overeat when you are under stress, find a stress-reduction method that works for you: meditation, relaxation techniques, listening to music, exercising, or talking to a friend."

More here: How to Lose Weight and Keep It Off: Adopting Healthier Habits

HDL, Triglycerides and the wonders of Omega-3

HDL AND TRIGLYCERIDES

Two of the things my doctor told me to focus on was increasing my HDL (the good cholesterol), which is too low, and lowering my triglycerides. She recommended olive oil, almonds, fish oil supplements and exercise for the HDL, and watching carbs for the triglycerides.

I never understood the different between HDL and LDL until I got Dr. Weil's Healthy Heart Kit. The HDL carries the excess LDL back to the liver, so you need a lot of it. Women should have an HDL level of at least 50, and mine was only 35.

Along with exercising and losing weight, ways of increasing HDL include taking niacin, quitting smoking, avoiding trans-fat (reduces HDL!), having 1-2 drinks of alcohol per day, adding more fiber to your diet, taking fish oil supplements, reducing stress,

Triglycerides store fat and are used by the body to create energy and serve as building blocks for cells. Triglycerides come from the fats in food but also are made in the liver from carbohydrates and proteins. High levels of triglycerides in the blood can be a serious health problem and a risk factor for heart disease. For most people, a normal level of triglycerides would be under 150. I think mine was 155. Looking at that number along with my other numbers, lifestyle and family history, puts me at high risk of diabetes and heart disease.

OMEGA-3 FATTY ACIDS

The AHA recommends eating fish twice a week for omega-3 fatty acids. They recommend eating tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. These contain alpha-linolenic acid (LNA), which can become omega-3 fatty acid in the body. They recommend fish oil supplements for people with heart disease or who need to lower triglycerides.

Fish oil contains two omega-3 fatty acids -- eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids. Benefits attributed to omega 3 include: reduces risk of heart attack, stimulates blood circulation, lowers blood pressure (I am also borderline there), significantly reduces triglycerides, reduces risk of stroke and raises HDL at least slightly. I think those things are pretty well agreed on. But in addition, omega 3's may also relieve or improve depression, anxiety, back pain, arthritis, inflammation, joint pain, ADHD, asthma, ecxema, schizophrenia, Alzheimer's, painful menstruation, reduce body fat and prevent cancer and eye disease.

FISH OIL SUPPLEMENTS

I was already taking a fish oil supplement, but only one a day. And I wondered what the difference was between my Rite Aid brand fish oil and Husband's prescription fish oil.

The main thing to look for in fish oil supplements is the amount of EPA and DHA, and making sure it is refined to remove toxins and such. One of the best brands of OTC appears to be Dr. Sears' Zone Omega Rx. I would like to take the Zone one, but it's $50 a month and I am not sure whether it is worth that. That's not right. I do think it's worth that. But I'm not sure I can justify spending that. So I'm taking the $9 health food store brand. I just compared the Omega Rx to the prescription Lovaza fish oil and it has the same amount of EPA/DHA.

The IFOS (International Fish Oil Standards) has a voluntary program where they will test fish oil and rate it and they have a list of who has received their 5-star ratings. his category is specifically for ultra-refined super concentrate fish oils with a minimum 60 per cent combined EPA/DHA concentration and is based on Nutrasource's 5 Star Rating Program. A Star is awarded for each of five areas:

Star 1 - Product Passes All CRN/WHO Testing Categories
Star 2 - Product Tests Show Minimum 60 per cent EPA plus DHA combined concentration
Star 3 - Oxidation Level Less Than 75 per cent of CRN Standard
Star 4 - PCB Levels Less Than 50 per cent of CRN Standard
Star 5 - Dioxin and Furan Levels Less Than 50 per cent of WHO Standard

The Zone's Omega Rx is one of the brands that has a 5-star rating. Dr. Andrew Weil also sells fish oil supplements and his have the same rating.

This page has a list of brands that have received the 5-star rating:

http://www.metabolismadvice.com/omega_3_fish_oil/

PLEASE NOTE taking fish oil in very high doses (over 3 grams i.e. 3000 mg.) can be harmful.

More Info/Sources:

http://www.americanheart.org/presenter.jhtml?identifier=4632

http://www.americanheart.org/presenter.jhtml?identifier=183

http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil

http://www.webmd.com/content/article/93/102167.htm

http://en.wikipedia.org/wiki/Omega-3_fatty_acid#Health_benefits

http://en.wikipedia.org/wiki/High_density_lipoprotein

http://www.drweil.com/drw/u/ART00685/high-cholesterol

http://www.zonediet.com/tabid/130/itemid/546/Dr-Sears-study-on-ADHD-published.aspx

http://www.zonediet.com/tabid/130/itemid/520/Fish-oil-plus-exercise-may-banish-body-fat.aspx

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=873