Thank you :D i'm trying.... i drink a cup of coffee in the morning, and drink 3 glasses of water and reward myself with another cup of coffee. :D if i play these little games with myself - it helps me drink more water.... ;)

Oh me! That sounds like something that I'd do BUT I'd hope that he DID see it in the garbage.

But you need to eat a bowl of cereal, toast & juice in the morning. A piece of toast won't do you justice. You need to start the day off right.

I'm glad you're drinking your water but make sure that you are eating breakfast also. That's very important. Your body needs you to start the day off right with something to eat - a balanced healthy breakfast.

Keep up the good work.

I wish i could eat breakfast, everytime i do i get sick :confused: i have to be at work by 6 am, so im running all morning and when i get here, it's rush,rush, rush, i get a break around 9:00 and i eat some fruit or i bring dry cereal, or some crackers to munch on...

Does that mean that you're up for 4 HOURS before you eat anything?

Are you getting up EARLY enough to give herself time to eat leisurely?

Your body is having to work without any sustenance.

Excuses For Not Keeping Up With Your Lifestyle Changes (OK - I'M BACKKKKK!!!!!)
 

Excuses For Not Keeping Up With Your Lifestyle Changes

Changing habits is one of the most difficult challenges we human beings are facing. This also applies to changing food habits, and especially when you are used to eating what you want when you want it. When we feel defeated by this challenge it is easy to find excuses for not doing it. Here are some tips on what to do to get your mind "on track" again.

1. "I simply love good food, I will never be able to carry this diet out!"
There are two points worth commenting on in this statement. If you tell yourself THAT you will never be able to carry out your new lifestyle changes, I can almost guarantee you, you won't. What you should tell yourself is: "I definitely will be able to carry out this new way of eating" and repeat it as often as possible. If you do, your mind will trust you more and more and finally it will know this as the truth.

Who said that you can't eat good food? There are plenty of delicious foods you can eat and good healthy foods, too.

2. "I have tried this many times before and I'm always falling back to my old eating habits before I have reached my weight loss goal. "

1st of all, we are NOT dieting. So, why not do it right this time for changing your Lifestyle? What did you do wrong last time you dieted, so you flipped out from your weight loss program? And the time before that? And before that? Do you see a pattern here? Did you use the same excuses? Be aware of what you said to yourself to justify the quitting of your diet. Look at your mistakes in a positive way, learn from them and do not make the same mistake this time.

3. "I will not be able to do my work good enough when I have to starve every day."

If you have been eating healthy before, you know that this is BS. First, after a few days of little but healthy food - you will feel an increase in your energy. If you exercise in addition, the raise in energy will be even greater.

And which other person but yourself, said that you have to starve?

4. "My family and I always go to Sizzler's every Sunday - a tradition that we love."

If that is a family tradition you love, there is no reason to stop it. You can eat grilled meat and mix it with vegetables. Or if you prefer fruits and vegetables. Anyway, eat which ever combination you want but don't eat so much - especially of foods high in fat and sugar. If this is the only "freak-out" per week, go to Sizzler's, MacDonald's, Golden Coral or wherever and just be careful what you eat.

5. "I love to take a glass or two of cold beer when I'm sitting in the garden after dinner."

Do it, but not every day. If you limit it to let's say twice a week, you're on the safe side; You will still eat healthy, even with a few glasses of beer, vine or brandy per week. So, don't use this argu-ment for an excuse not to begin to eat healthy.

6. "I travel much in my job, and hav e to stay in hotels and eat the hotel's food. Most hotels will give you the food you order. If you're on a low fat diet, order low fat food or choose food low in fat from the buffet. The same with low carb diets; order meat, fish, low carb vegetables and even carbohydrate substitutes. So, if you really want to eat healthy, the hotel and traveling life is no valid excuse for not doing so.

7. "Many fat people seem to be very happy - why can't I just be happy with who I am?"

Maybe you can. The question you have to ask yourself is: Am I happy with myself now? If you can answer an honest "yes" to this question, stay away from weight loss diets. If your answer is "no", then start eating healthy.

O B E S I T Y
 

The most important part of being a normal weight isn't looking a certain way - it's feeling good and staying healthy. Having too much body fat can be harmful to the body in many ways.

The good news is that it's never too late to make changes in eating and exercise habits to control your weight, and those changes don't have to be as big as you might think. So if you or someone you know is obese or overweight, this article can give you information and tips for dealing with the problem by adopting a healthier lifestyle.

What Is Obesity?

Being obese and being overweight are not exactly the same thing. An obese person has a large amount of extra body fat, not just a few extra pounds. People who are obese are very overweight and at risk for serious health problems.

To determine if someone is obese, doctors and other health care professionals often use a measurement called body mass index (BMI). First, a doctor measures a person's height and weight. Then the doctor uses these numbers to calculate another number, the BMI.

Once the doctor has calculated a child's or teen's BMI, he or she will plot this number on a specific chart to see how it compares to other people of the same age and gender. A person with a BMI above the 95th percentile (meaning the BMI is greater than that of 95% of people of the same age and gender) is generally considered overweight. A person with a BMI between the 85th and 95th percentiles typically is considered at risk for overweight. Obesity is the term used for extreme overweight. There are some exceptions to this formula, though. For instance, someone who is very muscular (like a bodybuilder) may have a high BMI without being obese because the excess weight is from extra muscle, not fat.

What Causes Obesity?

People gain weight when the body takes in more calories than it burns off. Those extra calories are stored as fat. The amount of weight gain that leads to obesity doesn't happen in a few weeks or months. Because being obese is more than just being a few pounds overweight, people who are obese have usually been getting more calories than they need for years.

Genes - small parts of the DNA that people inherit from their parents and that determine traits like hair or eye color - can play an important role in this weight gain. Some of your genes tell your body how to metabolize food and how to use extra calories or stored fat. Some people burn calories faster or slower than others do because of their genes.

Obesity can run in families, but just how much is due to genes is hard to determine. Many families eat the same foods, have the same habits (like snacking in front of the TV), and tend to think alike when it comes to weight issues (like urging children to eat a lot at dinner so they can grow "big and strong"). All of these situations can contribute to weight gain, so it can be difficult to figure out if a person is born with a tendency to be obese or overweight or learns eating and exercise habits that lead to weight gain. In most cases, weight problems arise from a combination of habits and genetic factors. Certain illnesses, like thyroid gland problems or unusual genetic disorders, are uncommon causes for people gaining weight.

Sometimes emotions can fuel obesity as well. People tend to eat more when they are upset, anxious, sad, stressed out, or even bored. Then after they eat too much, they may feel bad about it and eat more to deal with those bad feelings, creating a tough cycle to break.

One of the most important factors in weight gain is a sedentary lifestyle. People are much less active today than they used to be, with televisions, computers, and video games filling their spare time. Cars dominate our lives, and fewer people walk or ride bikes to get somewhere. As lives become busier, there is less time to cook healthy meals, so more and more people eat at restaurants, grab takeout food, or buy quick foods at the grocery store or food market to heat up at home. All of these can contain lots more fat and calories than meals prepared from fresh foods at home.

Who Is at Risk for Becoming Obese?

The number of people who are obese is rising. About 1.2 billion people in the world are overweight and at least 300 million of them are obese, even though obesity is one of the 10 most preventable health risks, according to the World Health Organization. In the United States, more than 97 million adults - that's more than half - are overweight and almost one in five adults is obese. Among teenagers and kids 6 years and older, more than 15% are overweight - that's more than three times the number of young people who were overweight in the 1970s. At least 300,000 deaths every year in the United States can be linked to obesity.

In the United States, women are slightly more at risk for becoming obese than men. Race and ethnicity also can be factors - in adolescents, obesity is more common among Mexican Americans and African Americans.

How Can Obesity Affect Your Health?

Obesity is bad news for both body and mind. Not only does it make a person feel tired and uncomfortable, it can wear down joints and put extra stress on other parts of the body. When a person is carrying extra weight, it's harder to keep up with friends, play sports, or just walk between classes at school. It is also associated with breathing problems such as asthma and sleep apnea and problems with hips and knee joints that may require surgery.

There can be more serious consequences as well. Obesity in young people can cause illnesses that once were thought to be problems only for adults, such as hypertension (high blood pressure), high cholesterol levels, liver disease, and type 2 diabetes, a disease in which the body has trouble converting food to energy, resulting in high blood sugar levels. As they get older, people who are obese are more likely to develop heart disease, congestive heart failure, bladder problems, and, in women, problems with the reproductive system. Obesity also can lead to stroke, greater risk for certain cancers such as breast or colon cancer, and even death.

In addition to other potential problems, people who are obese are more likely to be depressed. That can start a vicious cycle: When people are overweight, they may feel sad or even angry and eat to make themselves feel better. Then they feel worse for eating again. And when someone's feeling depressed, that person is less likely to go out and exercise.

How Can You Avoid Becoming Overweight or Obese?

The best way to avoid these health problems is to maintain a healthy weight. And the keys to healthy weight are regular exercise and good eating habits.

To stay active, try to exercise 30 to 60 minutes every day. Your exercise doesn't have to be hard core, either. Walking, swimming, and stretching are all good ways to burn calories and help you stay fit. Try these activities to get moving:

Go outside for a walk.

Take the stairs instead of the elevator.

Walk or bike to places (such as school or a friend's house) instead of driving.

If you have to drive somewhere, park farther away than you need to and walk the extra distance.

Tackle those household chores, such as vacuuming, washing the car, or cleaning the bathroom - they all burn calories.

Alternate activities so you don't get bored: Try running, biking, skating - the possibilities are endless.

Limit your time watching TV or playing video games; even reading a book burns more energy.

Go dancing - it can burn more than 300 calories an hour!

Eating well doesn't mean dieting over and over again to lose a few pounds.

Instead, try to make healthy choices every day:

Soft drinks, fruit juices, and sports drinks are loaded with sugar; drink fat-free or low-fat milk or water instead.

Eat at least five servings of fruit and vegetables a day.

Avoid fast-food restaurants. If you can't, try to pick healthier choices like grilled chicken or salads, and stick to regular servings - don't supersize!

If you want a snack, try carrot sticks, a piece of fruit, or a piece of whole-grain toast instead of processed foods like chips and crackers, which can be loaded with fat and calories.

Eat when you're hungry, not when you're bored or because you can't think of anything else to do.

Eat a healthy breakfast every day.

Don't eat meals or snacks while watching TV because you'll probably end up eating more than you intend to.

Pay attention to the portion sizes of what you eat.

What Can You Do If You Are Overweight or Obese?

Before you start trying to lose weight, talk to a doctor, a parent, or a registered dietitian. With their help, you can come up with a safe plan, based on eating well and exercising. Remember that teenagers need to keep eating regularly. Don't starve yourself because you won't get the nutrients you need to grow and develop normally.

You may also want to keep a food and activity journal. Keep track of what you eat, when you exercise, and how you feel. Changes can take time, but seeing your progress in writing will help you stick to your plan. You might also want to consider attending a support group; check your local hospital or the health section of a newspaper for groups that meet near you.

Above all, surround yourself with friends and family who will be there for you and help you tackle these important changes in your life.

I don't want to start eating health food. How can I get more fiber without changing my diet completely?

You don't have to change your diet all at once.

Try making 1 small change at a time.

For example, if you eat 2 slices of white toast for breakfast, replace 1 of them with a slice of whole grain bread.

If you drink orange juice every day, eat an orange instead for 3 days of the week.

If you prefer salty snacks, try low-fat popcorn instead of potato chips.

Some people find it helpful to focus on adding a single high-fiber food at each meal or snack time.

I often have a hard time sticking with something, even when I know it's a good thing to do.

How active you are and what you eat are habits.

Picking up healthy habits can be tough.

But by starting small and rewarding yourself for each step you take, you can make a difference in how good you feel.

You may find it easier to be more physically active and eat more fiber if you think of every day and every meal as a chance to do something good for yourself.

LOLOL, Mary that cracks me UP!!
 

You may want to take out the trash just this once, lol!!

GOOD JOB, Mary!! :D

Nutrition and Exercise: Healthy Balance for a Healthy Heart

How does what I eat affect my heart?

The food you eat can affect the way blood flows through your heart and arteries. A diet high in fat and cholesterol can gradually cause a buildup (called "plaque") in your arteries. That buildup slows down the blood flow and blocks small arteries. If the blockage happens in an artery that carries blood to the heart muscle, a heart attack can occur. If the blockage happens in an artery that carries blood to the brain, a stroke can occur. The right diet helps keep your arteries clear and reduces the risk of heart problems and stroke.

Keeping your heart healthy by watching what you eat and making healthy food choices isn't as hard as it sounds!

Tips for a heart-healthy diet

Eat less fat (especially butter, coconut and palm oil, saturated or hydrogenated vegetable fats such as Crisco, animal fats in meats and fats in dairy products).

Use nonstick vegetable oil cooking sprays instead of oils.

Buy lean cuts of meat, and eat fish, skinless chicken and turkey instead of beef.

Try low-fat snacks that have been baked instead of fried, such as pretzels.

Choose low-fat dairy products, such as skim milk, and low-fat cheese, yogurt and margarine.

Try to limit how many sweets you eat.

Eat no more than 4 egg yolks a week (use egg whites or egg substitutes).

Bake, broil, steam or grill foods instead of frying them.

Eat fewer "fast foods" (burgers, fried foods), which are high in fat. Instead, eat more fruits, vegetables and carbohydrates (rice, pasta, breads, grains).

Drink low-calorie beverages, such as unsweetened tea or diet soda pop.

How much should I weigh?

Talk to your family doctor about determining your ideal weight, because every person is different.

If you're overweight, the extra pounds put extra stress on your heart. Losing weight will help your heart stay healthy.

If you need to lose weight, remember that losing just 10% of your body weight will reduce your risks for diabetes and heart disease.

Why is exercise good for my heart?

Exercise makes your heart stronger, helping it pump more blood with each heartbeat. The blood then delivers more oxygen to your body, which helps it function more efficiently. Exercise can also lower blood pressure, reduce your risk of heart disease and reduce levels of LDL ("bad" cholesterol), which clogs the arteries and can cause a heart attack. At the same time, exercise can raise levels of HDL ("good" cholesterol), which helps protect against heart disease.

Combined with a healthy diet, exercise can speed up weight loss. Exercise is also the best way to maintain weight loss. Regular exercise also helps you burn calories faster, even when you're sitting still.

What's the best type of exercise for my heart?

Aerobic exercise causes you to breathe more deeply and makes your heart work harder to pump blood. Aerobic exercise also raises your heart rate (which also burns calories). Examples of aerobic exercise include walking, jogging, running, swimming and bicycling.

How much exercise do I need?

In general, if you haven't been exercising, try to work up to 30 minutes, 4 to 6 times a week. Your doctor may make a different recommendation based on your health. If you can't carry on a conversation while you exercise, you may be overdoing it. It is best to alternate exercise days with rest days to prevent injuries.

How will I fit exercise into my busy schedule?

There are lots of ways to raise your heart rate during your regular day. Take the stairs instead of the elevator. Walk during a coffee break or lunch. Walk to work, or park at the end of the parking lot so you have to walk farther. Walk more briskly. Do housework at a quicker pace and more often (for example, vacuuming every day). Rake leaves, push the lawn mower or do other yard work.

Healthy Living: What You Can Do to Keep Your Health
 

Healthy Living: What You Can Do to Keep Your Health

Does what I do really affect my health?

Very much so. All of the major causes of death--cancer, heart disease, stroke, lung disease and injury--can be prevented by things you do.

Don't smoke or use tobacco.

Using tobacco is one of the most dangerous things you can do. One out of every 6 deaths in the United States can be blamed on smoking. More preventable illnesses are caused by tobacco than by anything else.

Limit how much alcohol you drink.

This means no more than 2 drinks a day for men, and 1 drink a day for women. One drink is a can of beer (12 ounces), a 4-ounce glass of wine or a jigger (1 ounce) of liquor.

Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol also contributes to deaths from car wrecks, murders and suicides.

Eat right.

See the boxes below for tips on eating healthy. Heart disease, some cancers, stroke, diabetes and damage to your arteries can be linked to what you eat. Fiber, fruits and vegetables can help reduce your risk of some cancers. Calcium helps build strong bones.

What to eat

2 to 4 servings of fruits and 3 to 5 servings of vegetables a day

6 to 11 servings of bread, cereal, rice and pasta a day

2 to 3 servings of low-fat or fat-free milk, yogurt and cheese a day

2 to 3 servings of meat, poultry, fish, dry beans, egg whites or nuts a day

Lots of fiber (found in whole-grain breads and cereals, fruits and vegetables)

What not to eat

Saturated fat. Saturated fats include animal fats, hydrogenated vegetable fats and tropical fats (coconut and palm oil). A high-fat diet increases your risk of heart disease, breast and colon cancer, and gallbladder disease.

Sodium. Sodium, found in table salt and some foods, increases blood pressure in some people. Don't cook with salt, avoid prepared foods that are high in sodium and add salt sparingly, if at all, when you're eating.

What's a serving?

Fruits
1 medium piece of fresh fruit
1/2 cup chopped or canned fruit
3/4 cup fruit juice
1/4 cup dried fruit

Vegetables

1 cup raw, leafy vegetables
1/2 cup other vegetables, cooked or raw
3/4 cup vegetable juice

Grains

1 slice of bread or a small roll
1/2 bagel or English muffin
1 oz. cold cereal
1/2 cup cooked cereal, rice or pasta
3 or 4 small or 2 large crackers

Dairy

1 cup milk or yogurt
1 1/2 oz. natural cheese
2 oz. processed cheese

Proteins

2 to 3 oz. cooked lean meat, poultry or fish; 1/2 cup cooked dried beans, 1 eggwhite or 2 tablespoons peanut butter equal 1 oz. meat

Lose weight if you're overweight.

Many Americans are overweight. Carrying too much weight increases your risk for high blood pressure, high cholesterol, diabetes, heart disease, stroke, some cancers, gallbladder disease and arthritis in the weight-bearing joints (like the spine, hips or knees). A high-fiber, low-fat diet and regular exercise can help you lose weight gradually and help you keep it off.

Exercise.

Exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis, depression and, possibly, colon cancer, stroke and back injury. You'll also feel better and keep your weight under control if you exercise regularly. Try to exercise for 30 to 60 minutes, 4 to 6 times a week, but any amount is better than none.

Don't sunbathe or use tanning booths.

Sun exposure is linked to skin cancer, which is the most common type of cancer. So it's best to stay out of the sun altogether or to wear protective clothing and hats. Sunscreen may help protect your skin somewhat if you can't avoid being exposed to the sun's harmful rays.

Practice safer sex if you're having sex.

The safest sex is between 2 people who are only having sex with each other and who don't have a sexually transmitted disease (STD) or share needles to inject drugs.

If you're at all uncertain about your partner, use latex condoms and a spermicide (sperm-killer). If you're concerned you may be at risk of having an STD, see your doctor about being tested.

Control your cholesterol level.

If your cholesterol level is high, keep your level down by eating right, such as by reducing how much fat you eat, and by exercising.

Control high blood pressure.

High blood pressure increases your risk for heart disease, stroke and kidney disease. To control it, lose weight, exercise, eat less sodium, drink less alcohol, don't smoke and take medicine if your doctor prescribes it.

Keep your shots up to date.

Adults need a tetanus-diphtheria booster every 10 years. People 50 or older and others at risk should get a flu shot. Ask your doctor if you need other shots.

Check your breasts.

Breast cancer is the second most common cause of death for women. Examine your breasts every month beginning about age 20. Talk to your doctor about how to check your breasts. Have your doctor check your breasts every 1 to 2 years beginning when you're 40. After age 50, you should have a mammogram every 1 to 2 years.

Get regular Pap smears.

Cancer of the cervix in women can be detected by regular Pap smears. Start having them when you begin having sex or by age 18. You'll need them once a year at first, until you've had at least 3 normal Pap tests. After this, you should have them at least every 3 years.

Ask your doctor about other cancer screenings.

Adults over age 50 should ask their doctor about being checked for colorectal cancer. Men over age 50 should discuss with their doctor the risks and benefits of being screened for prostate cancer.

Should I have a yearly physical?

Health screenings are replacing the yearly physical. Instead of every person getting the same exams and tests, only the appropriate ones are given. Talk to your family doctor about your risk factors and what tests and exams are right for you.

A Healthy Diet Plan You Can Stick With

Losing weight, gaining weight or maintaining a healthy weight doesn't have to be a difficult task. If you are willing learn to eat healthy and exercise regularly, you can train your body to accept a healthier "way of life."

Here is a simple 5 step plan that can help you learn how to live a healthier life:

1. Get into a Healthy Eating Mind-set:

If you are going to lose weight or gain weight you MUST believe that you can do it. If you are discouraged, you will not be able to do it. You must think, I CAN LOSE WEIGHT. I WILL LOSE WEIGHT. I WILL GET HEALTHY STARTING RIGHT NOW!

This may seem a little over the top - but it's not.

You need to get yourself into a healthy mind-set. You need to give yourself positive reinforcement and pump yourself up.

If you feel you need some help to get into a healthy mind-set, just remember it is not a weakness to admit that you need help. You may need the help of a trained professional (a doctor, a dietician, a personal trainer) or simply a support network of friendly people. If you have tried to do it on your own and have failed, then it is time to get the help that you need - start with your family physician.

Your support network can be composed of people that are available for you to talk to. They should be positive people and they should believe in YOU.

2. Find Motivation, Set Goals, and Reward Yourself:

Motivation to lose weight or get healthier is going to be completely
up to you! Whether you are just trying to lose a few pounds to go to
your high school class reunion or you are trying to lose fifty pounds so
that you can be a healthy person and play with your children... You need
to find a motivation.

Once you have a motivation, set attainable goals.

Set goals that you know you can achieve.

In other words, don't try to lose five pounds in one week.

One or two pounds per week is a small, attainable goal.

Also, plan to reward yourself when you've reached your goal. For instance, if your motivation is to shed ten pounds to go to your class reunion, then reward yourself with a new outfit to wear to the reunion.

Or, if your motivation is to lose 50 pounds so that you will feel healthier,
plan one fun day going to an amusement park when you've reached your
goal weight.

Take little steps. Motivate yourself using rewards every step of the way.
Set goals and rewards. For instance, "When I lose 5 lbs., I will reward
myself with a new pair of shoes."

Set your own rewards based on what you really, really want.

Follow through - don't just say you will reward yourself and then
conveniently forget because there are more important things to buy
or do - GO THROUGH WITH YOUR REWARD PLAN.

How to Overcome When You Fail and Overeat

Expect your resolve to be challenged by emotional ups and downs.

Temptation, getting depressed, becoming frustrated or disinterested can knock you off the path. If you are prepared in advance for the fight, you will be able to get back on the path as quickly as possible.

Prepare for failure by learning visualization skills, self-encouragement, creative relaxation, avoiding ‘should’ statements, making resolute decisions and reaffirming your commitments. With these skills you will escape the failure cycle. When you do, life will be a lot more fun. The little things won't bother you so much. You will take the ups and downs of life in stride. You may stumble, but you won't fall.

Overcoming the Failure Effect

So you blew it. If you accomplish only a few of these steps, you will start to feel better.

Discouragement due to failure is hard to fight; you will want to give up. So just try as best you can.

If you can get started, your emotions will come in line and it will get easier. You will win over donuts, joints, cigarettes, beer, burgers and coffee. It is a matter of using the skills.

Make it a brain workout. Get focused, get determined, pump your lungs with oxygen, and say it with determination. Do five sets of "I am not a failure." Do six sets of "I don't have to be perfect. I can make mistakes." Do 12 reps of "I have nothing to prove to this world." Put energy behind the message; it has to get all the way to the heart.

Here are seven steps to break you from the habit of feeling like a failure.

Start by putting the emphasis on what you have accomplished. "I have done really well so far on my diet. I am becoming better disciplined. This is just a minor setback. I can overcome this." Let it build as a feeling. This is the hardest part because guilt causes tunnel vision.

Get rid of guilt. "I can make mistakes. I don't have to be perfect." This only proves that you are human.

See the failure as a bad decision. "It would have been better if I had not____________." Regret blowing your diet. Feel bad about the decision. Let the feeling build. This is not guilt, this is the desire to change. See what you have lost by choosing to indulge. Let your sadness build your desire to get back on track.

Get angry. You are not going to be pushed around. This is it. You've had enough. No more Mr. Nice Guy. Get storming mad at what tempted you.

Visualize the two pictures in your mind: you are blowing it and feeling bad. Let it build as a feeling of regret. Then visualize you being successful and feeling good about it. Visualize what you wished you had done. Visualize you are doing the right thing and feeling good about it. Let it build as a desire.

Think of all the reasons why you do not want to eat. For example: Donuts are full of fat, white flour, salt, sugar and food additives. They just taste good and that is it. Let it build as a feeling of determination that you will not eat them any more.

Why do you want to eat nutritiously? Remind yourself of those reasons. It is your heart's desire to eat healthy, so you can enjoy a vibrant life. Let it build as a feeling of desire.

You are forgiven. You have forgiven yourself. Refuse to be down. It is in the past. Time to get on with life. Shake yourself up. Create good emotions: "I feel joy. I feel peace. I feel love." You are a fighter, not a quitter.

Rebuild Determination

"I can make mistakes. I don't have to be perfect."


"I will fail. It is inevitable. I need to take it in stride and get back on track. Each success will have several failures."


"I am in control. Even if I slip in my commitment, it was a decision I made. I may feel out of control and everything is hopeless, but it is not true. I am in control."


"So what, this is not the end of the world. It is a minor thing. Everyone makes mistakes. I don't always fail. I will decide what I am going to do about this. "


Visualize yourself coming out of the depression and being happy getting back on track.


Review a list of the things at which you have been successful.


Spiritual Encouragement


"I have so much for which to be thankful."


"I will grow through this pain. I am suffering. I do feel hurt. But I am coming out of it. There is a lesson in this. This pain is making me stronger."


Rebuilding Determination

Failure can challenge us to try again or smash our self-worth. It can create determination or erode what resolve we have. We can use the failure to dig into our character and pull out strength, or lose all hope.

The easy way is to give up. We stop trying so we won't get hurt again. All of your energy is sapped. We feel hopeless. But it is at this very point where victory is won. This is the point of faith. When all hope is gone, we can draw on the deepest strength and use it to build the determination to try again.

The effect of failure distorts our thinking. It is like entering a dark tunnel. We can't see our goals or even remember why they were important. We tell ourselves, "so what, it never really mattered." But, we are lying to ourselves.

Don't let yourself get away with it. Remind yourself of the value of your goals. Build desire and enthusiasm. Tell yourself why it is important. Don't get mad at you, get mad at the behavior. Where is your fighting spirit? Are you going to sit back and take it? Are you going to let a stupid little failure push you around? You're tougher than that!

Write out your goals and what you want to accomplish. Enthuse yourself about your goals by visualizing you achieving them. Make achieving them feel pleasurable. See the things that will tempt you from your goals and create a feeling of revulsion as you think of them. Spend time building the desire to achieve.

We spend so much of our life on the little useless details. We easily become sidetracked. We forget what our goals are and lose enthusiasm. Put your energy toward what is important. You need to invest time in encouraging yourself to move forward. When you feel like giving up, remember where you are going and why you are going there.

OK, you guys did this...
 

I was chatting with Pat about the folks that were thinking of dropping out, and asked her for some suggestions. And SEE??? We unleashed a MONSTER!!

I love Pat for all her hard work and completely selfless dedication to this cause of helping ALL of you eat in a healthy manner! The enclosed chart gives you some ideas on substitutions, "if you eat this, try eating THIS instead". It's REALLY A GREAT CHART, so please open!

Thank you, Pat!! Love you, girl!! :D

Preparing for Failure

When Edison was criticized for his many failures at making a light bulb, he replied that he had found thousands of ways on how not to make a light bulb. It wasn't the one success that created the light bulb, but the thousands of failures it took to discover what didn't work. Every success is achieved by learning from failure.

You will fail. It is part of life. It is inevitable. Are you ready to face failure? Ready to face it not once, but several times? Are you ready to pick yourself up and go on with the battle? Most don't; they give up when they are at the closest point to success. But everything worthwhile takes time, investment and facing failure. Nothing worth gaining is gained without facing failure. Failure is a doorway. You need to be ready to go through it.

Failure is devastating if you have low self-worth. Parental criticism drove home demeaning messages: "you idiot, you blew it again." Feeling like a failure, we engage in self-flagellation, beating ourselves up and making endless apologies. We become focused on not failing instead of achieving.

Fear of failure is a terrible motivator. Instead, it will cause failure. When we do fail, it proves to us that we are a failure and we believe it even more. But you are not a failure. Every human makes mistakes. Why should you be any different? Making mistakes proves that you're not perfect. We learn by our mistakes. They are a part of life.

Blasted by Guilt

Guilt is anger directed inward, like a shotgun blasting pellets of blame at every part of our character. It screams, "you're always blowing it." It reminds you of all your other failures. You beat yourself up because you failed to meet some unrealistic expectation of yourself in a desperate attempt to regain control.

On the other hand, remorse or regret is good. It is good to feel badly about what we have done, see it as wrong, and want to change. Guilt ruins self-worth, but regret leads to change and growth. Guilt reinforces your belief that you are a "bad" person. Regret focuses on the behavior.

Guilt has a powerful effect on our thinking and emotions. When we feel guilty, we become sensitive and defensive. We close off to stop being hurt more. But although we have withdrawn, we have not changed. So guilt is really a cover-up because we never get to the point of feeling bad about what we did and taking responsibility. Guilt allows us to stay the same.

Regret works. Regret a bad choice. See it as a mistake. Become intent never to make that mistake again. You are not a failure because you made a mistake. You have made many good choices in your life. This wasn't one of them. Feel bad for a few minutes because of the benefits you lost. Grieve the loss quickly, refocus on your goals then move on. Getting enthused about your goals is infinitely more effective than beating yourself up with guilt. The past is the past, but our future is bright in Christ.

Brothers, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining towards what is ahead. (Philippians 3:13)

Wrong Choice

If you were on a diet and you ate a banana split, you made a decision. You thought about it, weighed the good and the bad, then chose to eat ice cream. Your desire for fudge syrup, whipped cream and pineapple topping was stronger than your desire to stay on a diet, so you made a decision.

After the decision, you instantly blasted yourself with "I shouldn't have done that." If water flows down a predictable course, why should it flow down another? If you have a pattern of blowing your diet by eating ice cream, that pattern will continue until you change it, so how can you say you should not have eaten the ice cream? Your predictable behavior is to eat ice cream.

If you choose to eat ice cream, enjoy it. Make the best of the decisions you make. It wasn't the best decision, but you don't have to be perfect or make perfect decisions. Every decision requires you to weigh the good against the bad; otherwise, it would not be a decision

Blowing a diet by eating ice cream does not make you a failure. Who said that you shouldn't fail? Was it your parents? Society? Your peers? How can they expect you to meet a standard that they themselves can't keep? We all fail as humans; it is a part of life. When you are disciplining yourself, you will fail. And that is acceptable. It is OK to fail.

Guilt and the feeling of failure focus on the loss. We need to be focused on the challenge. No one would be reading this book if it were easy to stay on a diet program. So let's get realistic. You are not a failure. You made poor choices. Although you may know that, the feeling of failure is inevitable and you need to be ready to face it with courage.

No Good "Should"

Get rid of the word should. Should looks back. There could be a million things that we should have done, but we can't linger in the past; we are moving on to the future where we make the best of what we have and go on.

Instead of saying I shouldn't have eaten that, say:

"It would have been healthier if I had not eaten the __________."

"The best choice was not to eat the __________."

"The most disciplined choice would have been not to eat the __________."

"I would have felt better if I had not eaten the __________."

"Should" statements punish. Punishment causes resentment. Positive statements focus on the reward. Rewards motivate us.

When You Fail, Challenge Your Thoughts of Worthlessness.

"As long as I have something to contribute, I am not worthless."
"If the Creator of the Universe wants to be my friend, I am eminently worthwhile."

Preparing for Failure

Expect your resolve to be challenged by emotional ups and downs. Temptation, getting depressed, becoming frustrated or disinterested can knock you off the path. If you are prepared in advance for the fight, you will be able to get back on the path as quickly as possible.

Prepare for failure by learning visualization skills, self-encouragement, creative relaxation, avoiding ‘should’ statements, making resolute decisions and reaffirming your commitments. With these skills you will escape the failure cycle. When you do, life will be a lot more fun. The little things won't bother you so much. You will take the ups and downs of life in stride. You may stumble, but you won't fall.

Write Your Bad Food Hit List

It's going to be war. Time to rally courage. Why do you want to win? Is it important? Are you ready to pay the price of pain for freedom? Can you see the victory? Do you want it? If you are saying "yes" with burning desire, you are ready.

If you are not ready to quit, don't even try. Quitting for a few hours or days is only a tease. It intensifies the desire. Almost quitting reinforces the addiction and strengthens the attachment to food.

The only effective way of ending an addictive behavior is to stop it. Anything less will only increase the addiction, making it more deeply engraved. You have to win the first time you try. No half-hearted effort will do. Struggling and losing will painfully increase the power of the addiction. When we fail with quitting an addiction, we come face to face with our helplessness and loss of control of our life.

Bad Food Hit List

Write out a list of the foods which you eat the most and rate them one to ten, with ten being healthiest. The toxic, high-fat foods go at the bottom of the list. The nutritious foods that agree with you go at the top. Write a line beside each food describing its qualities and effect on your body. We have a tendency to forget the bad qualities and remember only the flavor. We might like the taste of beans but forget how much we hate the gas problem. We eat chocolate, then remember its effect when a mountainous pimple appears on our nose as a reminder.

Decide which foods are the worst offender to your health, and score it off the list. It may be potato chips or French fries. A few times each day, encourage yourself by saying, "I am French fry free." Take the time to feel good that you have removed that food from your diet. Remind yourself why you have crossed it off. We think of junk food and addictive drugs in the same way; we forget the harmful effects and remember only the good. By remembering the harmful qualities of that food, it keeps you focused on why you choose not to eat that food.

I was addicted to bread. I loved the smell of toast. Banana, honey and peanut butter made it complete. But bread causes an intense reaction. It made me sleepy and unfocused. For me, eating bread was like using a drug. Numerous friends would comment on my condition, only to raise an eyebrow when I said "I ate some bread." I would wake up with my skin and eyes puffy. I hated what it did to me but loved the taste. One day I woke up particularly out of it and my friend, noticing my state, jokingly called me, ‘bread man.’ That was it; the bread was in the garbage. It was war. This stuff is out of my life. It was the point of having enough, and the term ‘bread man’ engraved my mind with the image of a spaced out bread junkie.

That is how you must see yourself: in the worst light. Look at how bad your addiction really is. It is humiliating that you are stealing your dignity. Remember the worst experience of feeling stuffed and bloated with gas, suffering from greasy skin and heartburn. See addiction to food for the ugliness it is. It has to go. Addiction has mocked you for the last time. You are up for the fight. You will not lose. You have the tools, the desire and the knowledge.

Getting Started Check List.

Buy nutritious food.

Know triggers and weaknesses and have a plan to deal with them.

Decide on an exercise program.

Write your reasons for quitting.

Take steps to make the first few days hassle-free.

Share your intention and ask for the support of a friend.

Have quiet times to strengthen your resolve.

So funny! :D

:computer: :eek:

Remember that you have to make yourself come first sometimes. :we're #1:

He Found it!!!!
 

I cant believe it lol..

I got home a couple hours ago and fixed dinner, and he took out the trash!!!!

Ooooops. Oh well. He did ask me and thats when I told him I'm going to start trying to eat the right foods.

That he can if he wants but i'm going to... :) :) :)

Pat you are amazing! :) :thumbup:

I have an addition for all your great posts:

Remember that muscles burn more energy than fat! What does this mean?

It means that if you exercise regularly and keep in shape, you will actually loose weight much faster than if you didn't exercise, exercising will in it self help you be healthy and loose weight, but even when you are sitting on the couch you are spending energy and if you have muscles instead of fat, you will use more energy = burn more calories. It's what we call "a good circle" because the more you exercise, the more fat you burn on two levels! :)

Have you heard of step counters? (No clue to what they are called in english)
For many overweight people it is very hard to get into the exercise rutine. So buy yourself a counter and start walking. Your goal is 10.000 steps a day :)

And try to walk briskly when you walk the long stretches - get a little sweatty, that makes the result even better :)

I hope I got the point through instead of sounding like I am opposing Pat!

I guess we could call that part of "tough love".

Way to go, girl!

Stick to your plan! :thumbup:

Don't let anyone discourage you. :thumbdown

It's YOUR body that you're trying to protect! LOL ;)

That's a great point! Wonderful thought!

Does anyone else "with knowledge" have anything they want to post?

I appreciate you posting this. Gives me another idea, too. Thanks!

Fat Burning Tips
 

Fat Burning Tips

These fat burning tips can help you discover a fat burning secret that works well. The fat burning process is a matter of proper dieting and the correct exercise and training techniques.

Remember, everyone's body is different and not all techniques work for everyone. Consistency is the key, so give your body a chance to adjust with time to the changes. It may take a while to see results but the end result is worth it.

A good fat burning tip is adjust your current diet by reducing your calories and limit your salt intake to reduce your fat. Excessive sodium combined with fat can cause your body to retain water which in turn causes weight gain and body fat. Be sure and watch the sodium levels in the seasonings you cook with, they can be well hidden and sneak up on you.

Some of these fat burning tips may sound too simple to be true. But they go back to the basics of what works. Burning fat is all about using up more calories than you take in. Learn to substitute lower calorie foods for the high calorie ones you are use to eating.

Another good fat burning tip is learn not to eat, at least, 2 hours before you go to bed, You'll be amazed at what this simple tip alone can do for keeping your weight down. Eating anything before you go to bed means you'll be wearing that as fat. Think about that next time you want a late night snack.

To prevent body fat from building up you also need to exercise. You must be active to change your bodies metabolism to burn fat instead of storing it. Fat burning exercises will speed up your metabolism. With a reduction in calories, and this type of exercise, you will reduce body fat.

Some of these fat burning exercises include walking, jogging, running, elliptical trainer workouts, cycling and swimming. The key thing to remember here is the more muscle groups you use, the more fat you'll burn.

These aerobic fat burning exercises increase your metabolism, which means, you'll burn calories long after you exercise. People who exercise on a regular basis develop more fat burning enzymes than someone who doesn't exercise at all.

If you want to discover a fat burning secret that works, it's eat properly to reduce body fat, while combining it with fat burning exercises. Remember not exceed your daily calories allotted each day and increase your physical activity. Try these fat burning tips and get results that will work.

Negative Calorie Foods: What's the Problem?

There’s a lot of buzz in the diet world about negative calorie foods and whether they are for real. The negative calorie phrase refers to a small group of foods which contain so little energy that the body uses more energy to digest and absorb the nutrients. If this is true there would be a net loss of calories from the body resulting in a negative calorie balance, which is required in order to lose weight.

Are Negative Calorie Foods for real?

In our world of high technology scientists are finding it hard to calculate the energy cost of digesting and absorbing various foods. This makes it difficult to prove or disprove the theory. However, many experts do believe the theory to be incorrect. No matter whether negative calorie foods are true or not, I think sometimes experts should look at the bigger picture and learn to keep quiet in some cases. Let me explain.

Do we want to lose weight or not?

Let’s look deeper into the potential of eating more “negative calorie foods”. Most of the foods on a negative calorie list are fruits or vegetables, and we all hear that people in the US and UK are not eating enough fruits and vegetables. For this reason alone, any way of encouraging people in this part of the world to eat more of these healthy, natural foods must be a good thing, surely?

Also the fact is that these foods ARE often very low in calories and a diet rich in fresh fruit and vegetables should ultimately mean a lower calorie intake which WILL result in weight loss.

Another point I think is important is the psychological edge that one may develop from eating more negative calorie foods. If one believes they have the key to their weight loss goal it can boost them and lead to a higher degree of motivation. A greater motivation leads to increases in effort and consistency, and these are two essential ingredients to success in losing weight.

What are the potential benefits of negative calorie foods?

Increase in consumption of fruits and vegetables = good move for most people!

A natural decrease in calorie intake = a must for losing weight!

A possible boost to motivation = pushes up consistency which is essential for weight loss.

Therefore even if the experts are wrong with the theory of negative calorie foods, the fact is, eating a balanced diet rich in fruits and vegetables could help some people on the road to weight loss success. And I say good luck to them!

Now It's Time To Think About "you"! It's Time To Take Care Of "your" Body!
 

Are You Thinking Right for Weight Loss?

Everyone knows that you lose weight if you eat fewer calories than you need each day. But if it were that simple there would not be such a problem with obesity in the Western world - we'd all have the key to weight loss. The problem is that so much to do with succeeding at weight loss rests in our heads and not our bodies. To succeed we need to get our heads working for us and not against us.

Ask yourself these ten questions to see if you are thinking in the right way to lose weight.

1. Have you decided to succeed?

Until you make a definite decision there will be no change to your actions. If you just dabble with "losing a few pounds" you're unlikely to get anywhere. Make a definite decision and stick to it.

2. Have you set a realistic target?

You need to know where you're going or you'll never know when you've arrived. What is your target weight and when do you plan to reach it? Plan on losing no more than a pound or two a week. If you set an impossibly high target you'll get discouraged as soon as it looks like you won't make it.

3. Do you believe your will succeed?

If you keep telling yourself you'll never do it, you won't. Look for reasons why this time will be different. Decide to do things differently to make it so!

4. Can you picture yourself at your new weight?

If you can see yourself in your mind's eye with your new slim figure, your subconscious will feel more comfortable with the changes you are making and you'll feel less like creeping back into your comfort zone.

5. Are you clear about your reasons for losing weight?

If you don't know why you're doing this, what will keep you going when the going gets tough? Make a list of all the benefits you will get from losing that weight and review it often.

6. Are you open to change?

The only sure thing is that if you keep on doing what you've always done you'll keep on getting what you've always got. So think about what you are prepared to change and change at a rate you are comfortable with.

7. Are you a friend to yourself?

Sometimes we are our own worst enemy by offering an endless stream of criticism rather than encouragement. Give yourself a pat on the back for everything you do well and accept any set-backs - just make sure you learn from your mistakes.

8. Are you patient with yourself?

Weight loss rarely happens on a straight path. You may find you lose a lot at the beginning as you often shed excess water then. You may hit one or more times where you lose hardly anything at all despite your best efforts. Nothing that was worth achieving was arrived at overnight. Just keep on keeping on.

9. Have you put your life on hold because of your size?

You only have one life so don't wait to get slim before you enjoy it. Whatever you want, go for it now, and let being slim be the icing on the cake. Goals don't suddenly become reality because you reach your target weight. Why wait? Make eating out of boredom a thing of the past.

10. Do you value yourself enough?

You are unique and very special whatever your size. You are not perfect and neither is anyone one else but you are perfectly human. Value your personality, your life, your ambitions, your skills and, yes, even your body that does so much for you despite all the abuse you give it with junk food and no exercise. Learn to respect yourself and your body and give yourself the care you so richly deserve.

Healthy Eating: Eat 5 Meals a Day and Lose Weight!

A lot of fad diets rely on depriving the body of food, but if you look at creatures in nature you will see that you need to eat regularly for healthy dieting.

While you need to eat regularly you need to know about portion size in relation to your body for healthy eating and this is relationship is explained below.

Understand the concepts of regular eating and portion control and you can enjoy healthy dieting, lose weight and never feel hungry.

Let’s look at these concepts in more detail.

3 meals a day is a man made concept.

If you look at healthy eating three meals a day (or less on many diets) is not ideal, you should be eating five meals a day.

Some simple examples from nature will illustrate this point.

Bears are creatures that eat huge meals infrequently to sustain them. They carry a lot of body fat to feed them over time i.e they are binge eaters.

If you look at animals such as dear, elk and horses they graze and have similar proportion of body fat to humans.

These animals are eating every few hours, our ancient ancestors did and you should to for healthy dieting.

There are reasons why you should, that are linked to our body and how it functions.

By eating frequently you achieve the following:

1. Eating frequently prevents hunger pangs and curbs over eating.

2. Eating more often keeps your metabolism working quickly so you burn calories more efficiently.

3. Food is also absorbed more efficiently and quickly when we eat regularly.

In affect you will feel healthier and have more energy as you will be using your metabolism as nature intended.

This is what healthy eating is all about:

Creating the ultimate conditions to burn fat, in the most efficient way and never feeling hungry.

OK I can eat 5 meals a day how much can I eat?

Here you need to know about portion control.

Eating five times a day means you can eat enough to satisfy you, but its important to know how much you can eat in relation to your body size and there is a very easy way of doing this.

You can count calories, but let’s be frank who has the time or inclination to do this?

The trick is to use your hand.

A portion should be the size of your fist or the size of your palm.

Want a baked potato? Get one the size of your fist

Want some fish? Get a portion the size of your palm

Eat naturally for healthy dieting.

Now you need to eat quality fat carbohydrate and protein.

The trick here is to eat “naturally from the earth” and avoid additives and sugar.

For example, a meal should contain the three groups how about salmon, brown rice and veagatbles? Or maybe a baked potato, turkey and vegetables?

Follow the above and you can eat 5 meals a day.

If you are in a hurry make your other two meals up before hand, some nice tasty salads (go easy on the dressing) some rice and fish.

Other healthy eating tricks

Make sure you eat breakfast (the most important meal of the day) and get as much fibre as you can, as a lot of it is not absorbed and passes through the body. It also makes you feel full and has generally less calories than other foods.

The other trick is to drink lots of water ice cold. Many hunger pangs are simply thirst pangs, so get plenty of water by drinking it ice cold.

Your body has to heat it to body temperature and you will burn 400 calories a week!

Now you have done the above you will feel healthy and control your weight as nature intended.

Don’t forget a bit of exercise and by this we don’t mean hours in the gym. Simply do some brisk walking, don’t take the elevator, try and walk up the stairs, etc. Going shopping, park way out in the lot so you have to walk farther to get to the car.

Add in some swimming or cycling twice a week, its not to hard and remember, we were not born to just sit around were active beings.

The above tips will help you burn fat efficiently, eat as your supposed to, feel healthier and fitter which is what healthy dieting is all about.

Simply think about how we evolved through time and you will see the logic of the above.

Healthy eating!