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Pat have you ever considered writing a book about this? You practically have all the material here in this thread :) The best councellor is after all someone who has been through it herself :) |
Make All Exercise Workouts a Fat Burning Workout Physical training can be a fat burning workout every time you train. A lot of people are interested in losing that stubborn, unwanted fat... and are in search of a good fat burning workout. Burning fat is one of the major reasons people participate in a physical training program... They want to burn fat to look better. What I am going to propose is that in order to get the most fat burning qualities out of your workout you have to make a shift in training mentality. Instead of looking at a fat burning workout as a way to look better... View burning fat as a way to perform better. Just forget about looks for a second... and view your physical training as strictly a way to improve performance. Losing unwanted and unneeded fat will definitely improve physical performance. This shift in workout mentality will guide you to choose strength, conditioning and fitness exercises and methods that will develop into excellent fat burning workouts. I am not going to give you a fat burning workout... I am going to teach you how to make every time you train a fat burning workout. First of all, let me tell you what I don't think is a fat burning workout... You go to the gym, warm up, do sets or circuits of strength training, do 20 minutes of "cardio" in your "fat burning zone" and then cool down. I also don't think this is a fat burning workout... You go to the gym, warm up, do 20 minutes of "cardio" in your "fat burning zone", do sets or circuits of strength training and then cool down. These two examples sound like the workout programs of 98% of the people reading this... Are you one of them? If those two scenarios were the keys to burning fat... Why are you still looking for a good fat burning workout? OK... so what is an effective fat burning workout? For an effective fat burning workout you need to blur the lines between strength training and metabolic conditioning and add intensity. Let me explain... Most people don't think of strength training as a fat burning workout... mostly because they are doing body building isolated movement exercises at a pace that does not get the cardiorespiratory rates up and keep them up. This is normally the same group of people that think the best "cardio" comes from extended, constant rate aerobic exercise in the fabled "fat burning zone". But let me suggest this... If you combined lifting weights and cardio-respiratory exercise and performed them at an intensity and pace that got your cardiorespiratory rates up and kept them up you would have everything you need for an excellent fat burning workout. What would this type of intense strength and conditioning fat burning workout accomplish... 1) Development of lean muscle that would burn more calories for maintenance in the future. 2) Improvement of cardiorespiratory endurance, allowing you to work out harder in the future and burn more calories. 3) Increase in metabolism so that you would continue to burn calories for hours after the workout. 4) Allow you to accomplish a strength, conditioning and fat burning workout in a fraction of the time of separating the workouts. 5) Teach your body to function as one complete unit and to use strength and cardiorespiratory endurance simultaneously. If you are concerned with improving overall strength, conditioning and fitness performance... Then you need to drop that unwanted fat that is keeping you from reaching your potential. Ironically, if you concentrate on performance improvement by adding intensity and variety to your workouts and blur the lines between strength training and conditioning training, you will see superior fat loss than programs claiming to target fat loss. Start training for physical fitness improvement and every workout will become a fat burning workout. Just think of what you can accomplish in sport, work and life activities when you develop a body that performs as good as it looks. So, don't train for appearance. Train for performance... and the appearance you want is sure to follow. |
Also - Figuring Your Target Heart Rate (very Important) Cardiovascular Exercise - Basics Of Aerobics For Fat Loss Aerobic training such as walking or running on a stationary bike is a good way to accelerate the fat burning process, as long as it is not overdone and as long as it is used only in addition to a good weight training program. It should never be used as a substitute for weight training since it does not permanently increases your metabolism and since it does not has the ability to re-shape your body. In order for aerobic exercise to be effective, it needs to be performed within the fat burning zone. The fat burning zone is the zone at which you are doing enough work to burn fat. Your pulse (how fast your heart is beating per minute) determines this zone. The fat burning zone formula is the following: Fat burning zone=220-(Your Age) x (.75) This is your target heart rate! The result of your formula will give you an approximate value of how fast your heart should be beating per minute. For example, a 20-year-old would need to reach a pulse in the neighborhood of 150 beats per minute in order to be in the fat burning zone. It is important to remember that this is not an absolute figure, this is an approximation. So as long as you are plus or minus 10 beats from the number that the formula provides you with, then you can rest assured that you will be burning fat. Another important point that needs to be raised is that in order for aerobic exercise to be an effective fat burner it needs to be performed at the appropriate times. There are only two times that aerobic exercise is effective in burning fat. The first time is first thing in the morning on an empty stomach after drinking 16 to 24oz of water in order to prevent dehydration. When performed at this time you burn 300% more body fat that at any other time in the day because your body does not have any glycogen (stored carbohydrates-sugar) in the system to burn. Therefore, it has to go directly into the fat stores in order to get the energy necessary to complete the activity. The other time where aerobic exercise is effective is immediately after the weight training session. The reason for this is that when exercise is not performed first thing in the morning it takes your body approximately anywhere between 20 to 30 minutes to start burning fat. This is because that it how long it takes the body to deplete its glycogen stores and switch to a fat burning environment. Therefore, it would not be efficient to perform aerobic exercise by itself at any other time during the day because you would need to perform it for 20-30 minutes just to get to the fat burning stage and for an additional 20 minutes just so that you burn fat. This would give a grand total of 50 minutes a day and in my opinion, I think that unless you are a competitive bodybuilder with a perfect diet and a superb supplementation program designed to protect muscle mass, aerobic exercise should not be performed for more than 6 sessions a week of 20-40 minutes a day for males and 30-45 minutes for females since this would put you at a risk of losing muscle mass. |
Target Heart Rates Target Heart Rates AHA Recommendation Health professionals know the importance of proper pacing during exercise. To receive the benefits of physical activity, it's important not to tire too quickly. Pacing yourself is especially important if you've been inactive. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 75 percent of your maximum heart rate. This range is called your target heart rate. What is an alternative to target heart rates? Some people can't measure their pulse or don't want to take their pulse when exercising. If this is true for you, try using a "conversational pace" to monitor your efforts during moderate activities like walking. If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're probably not working hard enough. If you get out of breath quickly, you're probably working too hard -- especially if you have to stop and catch your breath. When should I use the target heart rate? If you participate in more-vigorous activities like brisk walking and jogging, the "conversational pace" approach may not work. Then try using the target heart rate. It works for many people, and it's a good way for health professionals to monitor your progress. Your maximum heart rate is about 220 minus your age. Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate. How should I pace myself? When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape. |
Breathing And Regular Exercise [B]Breathing[/B] It should be clear from what we have said above that correct breathing is essential for the optimal results. This is often ignored but it should not be. It is essential that you never stop breathing, hold your breath or get out of breath while exercising. When this happens, your body will go into oxygen debt and this means that you will reduce the amount of fat you will later burn when your program is complete. Since breathing is essential, we recommend that you learn to breathe regularly and easily as you exercise and that you never exercise so hard that you run out of breath. Generally, it is best to breathe in (INHALE) before exertion and breath out (EXHALE) with exertion. Often this is hard to do unless you have good couching to keep you on track. For this reason it is often valuable to exercise in a group or under supervision until you master your breathing. Learning it right the first time is always the best idea. Benefits of Regular Exercise Exercise builds muscle mass. Larger muscles burn more calories than smaller muscles. This means that more fat will be burned to maintain your muscles on our program. It also means that you can eat more without gaining weight. Moderate exercise can decrease your appetite. Studies have shown us that light exercise increases appetite while heavy exercise decrease appetite initially but within a short time appetite will increase. Moderate activity, on the other hand, lowers appetite and decreases your desire to eat. Exercise helps to reduce stress and depression both of which are common causes of overeating. While exercising, non-threatening and non-stressfully, endorphins are released which make you fell better. These natural chemicals diminish depression and relieve stress. Exercise reduces your risk of heart disease. This is benefited when the individual eats a low fat, high complex carbohydrate diet high in magnesium. It reduces blood pressure. This is benefited when the individual eats a low fat, high complex carbohydrate diet high in fiber and in magnesium. It increases HDL-Cholesterol (the good cholesterol fraction) and diminishes LDL-Cholesterol (the bad cholesterol fraction). This is benefited when the individual eats a low fat, high complex carbohydrate diet high in magnesium. Reduces the risk of diabetes by increasing the use of sugar in a healthy and productive way. It also helps because weight is lost and muscle mass is increased. Its benefits are most pronounced when associated with healthy eating and vitamin-mineral supplements. Strengthen the heart muscle. As we exercise regularly, the heart muscle becomes stronger hence it pumps better and more blood is pumped with each beat of the heart muscle. This means the heart does not have to work so hard and hence becomes healthier. Regular exercise will decrease your risk of osteoporosis in women. Exercise strengthens bones making them less likely to break. Exercise can help you sleep better. Regular exercise helps to keep the bowels operating on a regular basis. It also helps to improve circulation and function of weight bearing joints. It can help us to feel fit and it improves the function of the immune system. Therefore, regular exercise can help to decrease the risk of many different illnesses. You not only feel better but look better hence stimulating self-image and self-esteem. |
Anaerobic Zone Anaerobic Zone Exercise at 80-90% of your maximum heart rate and you can feel the stress on your body. The number of calories you burn in a minute is high but that increased intensity has a price. It's discomfort and risk of injury. This is the zone that gave us the phrase 'no pain, no gain'. It's here that most fit people go from being breathless but able to talk to a friend while exercising (aerobic exercise) to an intensity where they can't talk without gasping for breath (anaerobic exercise). Most people don't enjoy exercising at this intensity. However, there are advantages to making short bouts or intervals or 'wind sprints' into this almost breathless place. Wind sprints raise the threshold (called anaerobic threshold) at which your muscles go from burning fat to not burning fat for fuel. Add half a dozen twenty second intervals or wind sprints to your 30 minute workout and in it's attempt to recover your body will perform miracles. Metabolism will change to tolerate the intensity by raising the anaerobic threshold. You'll notice it because you won't get breathless at the heart rate you did previously. If muscles burn fat in aerobic exercise, a higher anaerobic threshold means an increased ability to burn fat during exercise. |
7 Ways To Burn Fat Faster 7 Ways To Burn Fat Faster 1. TIME YOUR PRE-MEAL SNACK Eating a low-carbohydrate protein bar 90 minutes before you work out will enable you to exercise longer and harder (and burn more calories) than you normally would, says Steve Zim, author of Hot Point Fitness. However, that 90-minute mark is crucial. Eat any closer to your workout, and blood will rush to your stomach, actually diminishing your performance. 2. BREATHE THROUGH YOUR NOSE Inhaling and exhaling through your nose, rather than your mouth, helps stabilize your heart rate and (like the pre-workout snack) increase your endurance. The result? You work out longer and burn more calories. But don't get discouraged if it feels unnatural at first -- it takes about six to eight workouts to perfect. 3. DO CARDIO LAST Strength-train before doing any cardiovascular work, says Ken Fitzgerald, owner of Lift Gym in New York. Why? It takes the body about 15 minutes to warm up and start burning fat. So, a 30-minute bike ride is really only burning fat for the last 15 minutes of your workout. But, if you lift weights first, your body is warmed up by the time you hit the bike, and you'll burn fat throughout the entire ride. 4. VALUE VARIETY Do the exact same workout every time you hit the gym, and your body will start to adapt to it -- and eventually stop burning as many calories, says Zim. So if you jog one day, try biking or swimming the next. Or, if you weight-train from the shoulders down one day, next time, begin with your legs and work up. The important thing, Zim says, is to keep your body guessing. 5. DON'T SLOUCH Slumping over the handlebars on a stationary bike inhibits the amount of oxygen your body can take in -- and slows your fat-burning process, says Fitzgerald. The bars and handles are there to help you balance, not to support you. If you can't move without holding on, slow down. 6. TRAIN IN INTERVALS The best way to burn fat is to work out as hard as you can for as long as you can. But, if you're just starting to exercise, interval training's your ticket. Two minutes on the treadmill at, say, 7 mph, followed by two minutes at 5 mph, then back to 7 mph (and so on) for 20 to 45 minutes will whittle away pounds and build your endurance. Eventually, you'll be able to extend the high-intensity periods (and decrease the low ones) until your whole workout is done at top speed. 7. ADD LIGHT WEIGHTS It's a fact: The more muscle tone you have, the more calories you burn -- even when you're sitting still. So, if you can't seem to find time to weight-train and do your cardio, do bicep curls and overhead presses holding two- to three-pound weights while you're fast-walking or stair-climbing. This will build muscle tone, helping you shed more fat during your cardio workout than you would without the weights. |
Between Laughter and Loneliness (Part One) Being alone does not mean you have to be lonely. The problem is that many consider the terms interchangeable. There is a difference. While aloneness denotes simply being by ones self, loneliness implies a longing for companionship wish not to be alone. Loneliness is nondiscriminatory. It can attack anyone anywhere, for what may seem to for no apparent reason. The feeling of being alone with no end in sight, while partially, if not totally, immobilized by those beliefs, is what makes the lonely person a prisoner. People are social by nature. It is important to have meaningful physical and emotional interactions with others. Depending upon whom one asks, loneliness is a feeling or a condition. It is hard to describe and intricate to defeat. What does loneliness mean to you? Irrational, infeasible, interpretations of our current life situation greatly contribute to the lessening of our self confidence. The first step is to identify negative self-thoughts about ones life situation. Then look for contrary evidence to those irrational thoughts. Some people are better at alleviating their emotional seclusion than are others. They can hide inner feelings of a monadic existence, while the rest of the world seems to cruise carefree. For the emotionally strong mental seclusion is a fleeting feeling. It comes and goes, visiting them once in a while at best. And when despair arrives they handle it as temporary. For others who are less fortunate, loneliness absorbs their entire being; as does a constrictor snake suffocating its victims. The less willful see this as a curse. A shadow that follows them all the time. With each human contact they are reminded in compound fashion with an enhanced sense of their own isolation. People with low self-esteem often believe that others would not be interested in knowing them, and that their overall weakness justified. Older adults are often at risk for friendlessness because of disruptions to their social networks over time. Their children may have moved away. Grandchildren, who were once so playful and cuddly, got older and became more involved in school and activities with friends closer to their own age and energy. The older person's spouse and friends may become ill or died, leaving a grim retirement down the road. A dissolved workplace, physical disabilities, sensory loss or illness may prevent older citizens from participating in the activities with others that they used to enjoy. Some individuals are no longer able to stay in their own home or familiar surroundings. This results in the loss of connections with friends and neighbors. Loneliness is a feeling of emptiness, hollowness, inside an individual. Resulting from smothered, festering, feelings of isolation that produced the belief of being separated, cut-off, from the rest of the living, happy, world. There are varying degrees of isolation. One may experience it as a vague feeling that something is not quite right. This is nothing more than a minor emptiness. In highly effected sufferers aggravated versions of loneliness are ideas of intense social deprivation and rooted agony. Feelings of this type can easily turn to harmful acts, or thoughts to act negatively upon others. Occasionally, everyone feels lonely. It is only when a person feels trapped in that solitude that it becomes a problem for themselves and others around them. It is maintained when people do nothing to change sadness toward a positive, creative, direction. It is effortless to sit and hope for sadness to fly away. When waiting fails is when sorrow takes over. People experiencing it often engage in defensive behaviors that perpetuate intolerable feelings. Others compensate for their feelings of loneliness by over activity. By working long hours, immersing themselves in insufficient activities to avoid the painful feelings. Still others unintentionally sabotage their relationship by exhibiting overly possessive, clinging, depended behavior. Some attempt to anesthetize themselves with food and/or alcohol and other drugs. All of these behaviors are self-defeating. Loneliness is a painful emotional feeling of being disconnected, cut off, or isolated from the rest of our world. It is a feeling that something is missing from our lives. Almost everyone experiences loneliness at some time in his or her life. There are many factors that contribute to feeling lonely. When we are separated from familiar people and places, we often feel disconnected, like we don't belong. Usually, as we meet people and become familiar with places, the feeling subsides fairly quickly. People experiencing loneliness often feel depressed, anxious, or angry. Some may experience physical symptoms such as headaches, stomach pain, and reduced energy. They are often overly self-critical and self-absorbed in their unhappiness. Some people fell disconnected, disenfranchised, because they don't know how to approach or contact others socially. Many fear being rejected so they don't attempt to make friends or develop relationships. How can people interpret feeling alone? And what will be their commitment to extricate themselves from the mire? |
Between Laughter and Loneliness (Part Two) B]Solutions:[/B] To stop feeling lonely, the person must recognize those depressed feelings then accept it. For most, admitting such is very difficult, but that should not be seen as a sign of their personal weakness to feel so. Expressing ones feelings in a peaceful, respectful, way can only be a good thing. Do it and feel the tension ease. Challenge the reality of your pessimistic or negative thought. Be a bit selfish. Do some things you want to do for yourself. This is a good time to focus on you and learn more about yourself. Develop personal interests that you may not have had time for before. Take an aggressive approach to your own loneliness problem. Sometimes loneliness can make you feel as though you don't want to do anything. This is the time when you should pull out all the stops. A change of activity can turn your mind. Even if you have only a slight interest in something that is non-violently helpful, act on it. Learning to deal with loneliness is an art. It may be one of the biggest challenges any of us faces in life. Have positive expectations. Once your identify what it is that makes you feel lonely, you are in a better position to deal with it. Take note of your loneliness when you sense it and try to discover what prompted the feeling. When you can pinpoint the cause of your loneliness, it will not be hard to find ways to handle it. Often the simplest act can alleviate the problem. Manage it. Much of the distress and fear of loneliness will diminish when you can identify what causes the problem and then attempt to modify the causes and conditions that produce your lonely feelings. When you feel lonely for companionship, invite a friend to dinner. Even the suggestion of dining out will brighten your spirits. The thrust is to become more active in many more aspects of life. Get your cushiony rump moving and do something. Does the author suggest being active? We wouldn't want that. Transform loneliness into something of value to you. Turn it to your advantage by learning to handle it on your own. Know yourself better. Seize the opportunity for personal growth rather than succumb to frightful periods of suffering. The way you choose to look at something has a direct bearing upon how you will be affected by it. The battle over loneliness is a battle you may not always win. You may feel crazy, desperate and afraid. However, you can learn to live with loneliness, to overcome it and survive. Be aware that the loneliness problem is really only open to a personal and private solution. There is not anyone who can solve it for you. Other people can help, but they cannot do the detailed work involved in breaking through the loneliness barrier. Another way might be to write in a diary about days past. There are countless eight hundred hotlines that invite those who are trouble to call in to discuss problems with people who have endured similar histories. Drawing, painting a picture, making up a song, or doing anything else that lets us begin to express the feelings we have inside us are all initial steps one can take to get on the road to feeling better, improved on lifes outlook. We might be able to begin to see where these feelings are coming from and make constructive changes. Parents, family, or friends, are useful outlets we so easily ignore. Telephone, write, e-mail or visit them. Talking to an understanding friend can often help change a persons emotional forecast. If we don't have an understanding friend, talking with a pastor, teacher or counselor might be a place to start. A great way to spend time with people and feel good about your contribution to the world is by volunteering. If your anxiety disorder is keeping you from volunteering in a traditional way, use your imagination. Going into an online chat room and talking to someone else who is lonely is a start in the aggressive direction. If you are ready to volunteer outside your home, look to places that will be anxiety-friendly are churches, hospitals, and nursing homes. Getting involved in some sort of activity or club can take our minds off of feeling lonely as we get involved in some sort of enjoyable activity; something one can tolerate doing for a precious few minutes. If you're not sure what your interests are, just start participating until you find what you love. What would it take for a little attitude adjustment? It can provide some structure in our lives so that we have things to look forward to. It can remind us of how good we might have felt in the past doing similar things. Get involved in something because we know we've enjoyed it in the past or because we think it might be fun. That way were more likely to find ourselves enjoying what were doing and being with people who genuinely enjoy the same things. We may also find out that some people like us for the way we already are. An added bonus is that we might also begin to realize that we could choose to engage in some of those activities or interests entirely on our own without feeling afraid. Everyone feels lonely from time to time. Using some of the suggestions above will most likely help cope better with those feelings. A certain amount of loneliness in a person's life is to be expected. Don't try to escape it by running away from it. Do not wallow in panic. Exercise and physical activity will increase your energy and help you to feel better about yourself. Work on developing relationships with others; through improved listening and communication skills. Seek opinions. Maintain a good attitude. Present a positive self-image. Let others know from your body language that you welcome their communication with you. If you find that you are having difficulty dealing with overwhelming feelings on your own, seek out the help of a mental health professional in your community. Please. |
What Parents Need To Know Like many teenagers… 17-year-olds Tyler Marquardt, Amy Schwartz and Laura Waide have their share of stress… “During school with a-p honors teachers, and three tests in a day is a lot,” says Tyler. “I did have a breakup about a week ago. Yeah it was tough, I really wasn’t like prepared for it,” says Amy. “I don’t have any money because I have no job,” says Laura. But whatever their worries… they still share plenty of laughs… “Laughing definitely like heals you more I would say… than like dwelling on your sadness,” says Amy. Laughter is good for your health and University of Maryland researchers now know why. Laughing causes the lining of blood vessels and arteries to expand… increasing blood flow, and lowering blood pressure. “Pretty amazing finding because it’s a direct link between the act of laughing, and a physiological response,” says Psychologist Rebecca Jones, Ph.D. In fact, the researchers report that laughing offers the same kind of benefit to the heart as exercise. “If you laugh a hundred times, it’s about the equivalent of doing something cardiovascular for ten to 15 minutes,” explains Dr. Jones. “I actually do believe that,” says Laura, “Because I always get really like worked up and feel like my heart rate increasing when I’m having a really good time or like, laughing all the time.” Experts say parents concerned about their teen’s health shouldn’t just focus on diet and exercise. “When they’re scanning their teenagers behavior, they’re paying attention to the things they need to change… and we need to have an eye also for the things we need to encourage, and one those things is good humor,” says Dr. Jones. Amy says her parents are good at that. “My family, we’re big and we’re loud. We’re always trying to entertain each other and pick each other up.” |
Laughter Laughter is good medicine for reducing stress, enhancing brain chemistry How do you actually reduce the levels of chronic stress in your body and enhance your lifespan, boost immune system function, protect your nervous system and your sanity, and give your endocrine system a much-needed rest? Fortunately there are several easy ways to do this. Let's start with the easiest one: laughter. Laughter is a healing activity. You may have seen the movie called "Patch Adams," which is a movie about a real life doctor who still practices today and uses laughter as healing. He's quite correct in using laughter as a healing therapy, because it is one of the most healing activities in which you can engage. Laughter operates on at least three different levels. They are the biophysical, the biochemical, and the bioenergetic levels. Laughter moves lymph and oxygenates your organs At the biophysical level, laughter moves lymph fluid around your body simply by the convulsions you experience during the process of laughing; so it boosts immune system function and helps clear out old, dead waste products from organs and tissues. Remember that your lymph system doesn't have a separate pump; your body needs to move around to properly circulate lymph fluid so that your immune system can carry out its natural functions. Laughter is a great way to support that. Secondly, laughter increases oxygenation of your body at both the cellular and organ level. By laughing, you intake vast amounts of oxygen in huge gulps, and you repeat this process in a sort of temporary hyperventilation session. This is the natural result of laughter, and if you watch someone laugh, you will notice these biophysical effects. Laughing also boosts circulation, so at the same time that you're distributing oxygen around your body, you're boosting the circulation of your blood; you're exercising abdominal muscles; you're exercising the muscles of your face; and you're enhancing the flexibility of various joints throughout your body. So it's a bit of physical exercise and healthful body movement as well. The harder you laugh, the greater this effect. If you can find a way to put yourself into a state of rolling, outrageous laughter, you're going to get a fantastic physical workout from it. In fact, the next day, you may even find your stomach muscles are sore. Have you ever laughed so hard that your stomach hurt and your facial muscles were exhausted? That's some serious exercise, and it's the kind of exercise in which we should all engage on a regular basis. The chemistry of laughter Now let's look at the biochemical impact of laughter. When you laugh, there's a lot more going on in your body than just the physical effect. You're also experiencing a biochemical benefit. Your body manufactures chemicals based on certain needs and then distributes them throughout your body. When you laugh, you generate a wealth of healing biochemicals. Some of these are brain-altering chemicals such as serotonin; others are immune-boosting chemicals such as interleukins. If you were to make a long list of all the chemicals created by engaging in healthy laughter, you would have quite a list of healthy body chemicals that would carry a hefty price tag if you purchased them retail. And yet, once again, you can create these chemicals for yourself at no cost by simply engaging in laughter. In other words, laughter can help counteract the destructive, negative health consequences of chronic stress. And what I've described here just scratches the surface of the benefits that are available to those who engage in regular laughter. What researchers have found in this field is that your state of mind has everything to do with the functioning of your immune system. By engaging in laughter, you can boost both your mind and your body. But what if you can't find anything to laugh about? Rent some funny movies. Join a comedy improv class. Imagine all your older friends wearing no clothes. Buy some silly finger puppets and invent a funny skit. Learn from children: they still know how to play and laugh. Find a way to get laughter into your life, even if it means being a little weird. |
HEY EVERYBODY!! I'm backkkkkkkkkk!! Is there anything that you want to talk about or get information about? Please speak up! Keep posting as to what YOU are doing to stay on the road to healthy eating. If you're succeeding at it, please do let others be aware of what you are doing. Spread the news and YOU can help others, too. That's what this group is all about. Let's stick together and help one another! God bless you all and good luck with your healthy eating and exercising. |
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I want to stay alive and to help as many people that I can and to help them achieve a better life for themself and to be healthy. |
Control the Crazy Portions Control the Crazy Portions Staring into the Bottomless Plate Question: Is it possible to eat meals consisting entirely of healthy foods, such as carrots, fish, apples and whole wheat bread, and continue to gain weight? Answer: Yes, because you can still eat too much, even if everything is good for you. Portions have grown by leaps and bounds over the last couple of decades. Not surprisingly, our weight has followed right along with it. A huge part of the problem is that people tend to eat what’s in front of them, whether they’re hungry or not. To fight this problem, it’s important to find reasons to cut down on what you put on your plate in the first place. Portion size is a major contributor to weight problems, whether you eat out or at home. Restaurants serve huge plates of food, consisting of several servings per person, making it easy to go way past the recommended amount per meal. It does not stop when you eat at home. It’s been estimated that portion sizes in the past 20 years have increased in restaurants and at home by as much as 50%. Today, the average person eats 200 more calories each day than in the 1970s. Many store bought cookies are now more than 7 times bigger than the recommended serving size. Did you know that a typical dinner plate holds three servings of spaghetti, not just one? When you fill up your entire plate with food, you’re likely eating more than you bargained for. On the bright side, portion size is something you can change, without getting rid of your favorite foods. All it takes is a few simple habits to control how much you eat during a sitting. Here are a few tips you can use when Dining in or out: Order an appetizer as an entree (main dish). Remember to stay away from fried foods though. Split an entree with another person. Order from the lunch menu at dinnertime. Leftovers are okay. Feel free to wrap up half your meal to go Order smaller sizes such as a half-order of pasta or a "petite" cut of meat. Even so, portions may still be hefty. It's not unusual for a "smaller" portion of meat to be an 8-ounce serving. In fast-food restaurants avoid "extra value" or "super size" meals, unless you split it with a friend. A regular small hamburger is usually equivalent to one serving of meat and two servings of grain. AT HOME Set the table with smaller plates. Since you can’t fit as many servings on your plate, filling the whole plate is no big deal. Smaller dishes also make the food look bigger, which has a proven effect on your level of hunger. Skip seconds and get out the Tupperware. Divide up single serving portions ahead of time, in sealable bags or containers. Read the packaging! Follow the recommended serving size and eat only one. Eat foods that curb hunger: oranges, apples, oatmeal, fish, brown pasta. |
Focus on Power Foods Power foods are a combination of low calories and high nutrients, or foods that keep you feeling satisfied. Quite simply, you can make your calories work for you. The more efficiently you eat, the more you can eat before reaching your calorie limit. The great part about power foods is that you are likely eating some of them already! And if not, parts of your diet can be easily replaced by other power foods. Adding just a few more power foods can make a big difference in your calorie intake and appetite. At the top of the Power Food list are foods that contain proteins, fibers and complex carbohydrates. These foods have tons of nutrients that give you long-lasting energy without a lot of calories, all while making you feel fuller faster. However, there are power foods in every food group and plenty of options to choose from. Good Power Foods Grains · whole wheat cereal · oatmeal · whole wheat bread, pita, bagel, pasta · brown rice · deli rye · pure bran muffins · cream of wheat · raisin bread Fruits/Veggies · oranges · berries (especially blueberries) · cantaloupe · watermelon · apples · avocado · chili peppers · spinach · sweet potatoes · tomatoes Dairy/Protein · low fat or skim milk · low fat yogurt · salmon · tuna · chicken · almonds · peanuts · walnuts and hazelnuts · beans · eggs |
Fool your mouth...Some low calorie substitutions for the high-calorie stuff 100-CALORIE SNACKS: Crunchy 1 apple 5 bread sticks ½ cup cold cereal w/nonfat milk ½ English muffin w/butter or jam 2 cups fresh vegetables Smooth/Creamy 1 Tbsp. peanut butter 1 cup unsweetened applesauce ½ cup 1% cottage cheese with peach slices Nonfat frozen yogurt, 4 oz. Sweet 3 graham crackers 1 cup water-packed fruit cocktail About 30 grapes 20 whole strawberries two thirds of a box of Cracker Jacks Salty 10 Saltine crackers 5 Triscuits Popcorn, lightly buttered and salted, 2 cups Dill pickle (3¾" long) - only 5 calories |
Get a Handle on Emotional Eating Ever been angry or upset one minute and then on your couch eating the next, unable to remember why you started eating or how long you had spent munching? If so, then you have entered the world of emotional eating. It’s something than can happen to anyone, and one of the most common dieting obstacles out there. Emotional eating at its best passes after a few minutes. At its worst, it can take over your life and cause you to eat uncontrollably for extended periods of time. And according to nutritional experts, 75% of overeating is caused by emotions. So don’t worry, if you suffer from emotional eating, you are not alone. People often eat to relieve stress or to get something off their minds. The kicker is that stress, and the insulin jump that goes with it, may actually cause you to crave high sugar, high carbohydrate foods – foods that go straight to your waistline and cause you even more stress. Rather than munching, it's better to develop new skills for dealing with boredom, self-esteem issues and stress. Try to pinpoint the major reasons for your stress or unpleasant emotions, and see how you can turn the tide. Here are a few suggestions to combat your emotions: Get your trigger foods out of the house, get your crutch foods out of arms' reach Go for a walk or jog. Physical activity relieves stress. Do deep breathing and relaxation exercises Keep a reminder of your goal handy Talk to a friend Visit and post on the support message boards Surround yourself with positive re-enforcers, like pictures and people Keep a journal that includes your best personal accomplishments Track your eating patterns, including when and why you pick up food. If you still seem to come back to food when your emotions get the best of you, you can at least be prepared. Eating large amounts of snacks is not a good thing. But if you eat low calorie foods, it’s not so bad. So stock the fridge with healthy alternatives, foods that have good nutritious value, are smaller in size, and will not pack on too many calories. Here are a few food suggestions to keep within arms' reach Apple or orange slices Bran muffin Carrot sticks Fruit smoothie Banana Applesauce Broccoli Whole wheat toast |
Good Fats/Good Carbs Everyone needs fats and carbohydrates--learn to pick the ones that are good for you You can eat a great variety of foods in a great variety of recipes. This prevents repetition and boredom, two obstacles to long-term success. Good Fats, Bad Fats Fat is an important part of a healthy diet. There's more and more evidence that many fats are good for us and actually reduce the risk of heart attack and stroke. They also help our sugar and insulin metabolism and therefore contribute to our goals of long-term weight loss and weight maintenance. And because good fats make foods taste better, they help us enjoy the journey to a healthier lifestyle. But not all fats are created equal--there are good fats and bad fats. "Good" fats include monounsaturated fats, found in olive and canola oils, peanuts and other nuts, peanut butter, and avocados. Monounsaturated fats lower total and "bad" LDL cholesterol--which accumulates in and clogs artery walls--while maintaining levels of "good" HDL cholesterol, which carries cholesterol from artery walls and delivers it to the liver for disposal. Omega-3 fatty acids--polyunsaturated fats found in coldwater fish, canola oil, flaxseeds, walnuts, almonds, and macadamia nuts--also count as good fat. Recent studies have shown that populations that eat more omega-3s, such as Eskimos (whose diets are heavy on fish), have fewer serious health problems such as heart disease and diabetes. There is evidence that omega-3 oils help prevent or treat depression, arthritis, asthma, and colitis and help prevent cardiovascular deaths. You'll eat both monounsaturated fats and omega-3s in abundance in all three phases of the diet. "Bad" fats include saturated fats--the heart-clogging kind found in butter, fatty red meats, and full-fat dairy products. "Very bad" fats are the manmade trans fats. Trans fats, which are created when hydrogen gas reacts with oil, are found in many packaged foods, including margarine, cookies, cakes, cake icings, doughnuts, and potato chips. Trans fats are worse than saturated fats; they are bad for our blood vessels, nervous systems, and waistline. The FDA ruled that by 2006, food manufacturers must list the amount of trans fats in their products on the label. (The natural trans fats in meat and milk, which act very differently in the body than the manmade kind, will not require labeling.) Until then, here are a few ways to reduce your intake of trans fats and saturated fats, South Beach style. Go natural. Limit margarine, packaged foods, and fast food, which tend to contain high amounts of saturated and trans fats. Make over your cooking methods. Bake, broil, or grill rather than fry. Lose the skin. Remove the skin from chicken or turkey before you eat it. Ditch the butter. Cook with canola or olive oil instead of butter, margarine, or lard. Slim down your dairy. Switch from whole milk to fat-free or 1 percent. |
Good carbs vs. bad carbs Your brother has warned you against eating potatoes. Your co-worker has shunned carbohydrates in favor of protein and fat. And you're left wondering how carbohydrates became the enemy. "People tend to label foods as either good or bad," says Julie Metos, R.D., M.P.H., a registered dietitian with FitAdvisor Coaching Services. "But it's all about balance. Instead of picking apart an individual food or focusing on a trend, it's better to work for the long haul." Unfair reputation "The anticarbohydrate message grew out of the low-fat diet," Metos says. "The original goal of low-fat diets and weight management was to reduce the risk of cardiovascular diseases. Somehow that was contorted into weight loss." For example, when people ate low-fat cookies, they mistakenly thought it was OK to eat an unlimited amount. Often, the cookies were low in fat, but not low in calories. When people gained weight, it was easy to blame the carbs without thinking about portion size, calories or sugar content. Types of carbohydrates There are two kinds of carbohydrates: complex and simple. Complex carbohydrates -- sometimes called "good carbs" -- tend to contain plenty of fiber, vitamins, minerals and other nutrients. Often, complex carbohydrates are very dense. So, foods with this kind of carbohydrate can make you feel fuller with fewer calories. Examples include: brown rice barley buckwheat beans whole-grain pasta leafy green vegetables Simple carbohydrates are sometimes called "bad carbs." However, Metos says simple carbohydrates aren't really bad. They simply lack nutrients. Many simple carbohydrates have been highly processed and refined, which leaves them with fewer nutrients than whole grains. Refined grains also lack the fiber of whole grains, so they're not likely to fill you up quickly. As a result, it can be easier to overeat. Examples of simple carbohydrates include: white rice white bread white flour many types of candy soft drinks Carbohydrates aren't fattening "It's a myth that carbohydrates are fattening," Metos says. "In fact, carbohydrates are low in fat and calories." However, if you eat carbs in large amounts, you can rack up the fat and calories quickly. Sometimes, what we put on our food is the problem. For example, covering a potato with butter and sour cream or slathering tablespoons of mayonnaise on your sandwich can increase your intake of fat and calories significantly. No matter what you eat, it's possible to gain weight if you're consuming too many calories. As a general rule, stick to a reasonable portion size for the particular food you're eating. Look at the food label or refer to the food guide pyramid for guidance. Making a shift "Many Americans get most of their simple carbs from soft drinks and candy," Metos says. "If you want more fiber and nutrients, consider using simple carbohydrates to supplement your diet." Check packages for the word "whole," and choose foods with at least 3 grams of fiber per serving. Instead of eating white rice with your meal, mix in some brown rice. Choose whole-grain versions of bread, cereals and pasta. Add wild rice or barley to your favorite soup. Or, swap your sugar cereal for bran flakes. Fine-tuning your carbohydrate intake The glycemic index may help you examine your carbohydrate intake even closer. This system ranks carbohydrates based on how your body digests and absorbs them. Here is a general guide for ranking common foods: high glycemic index: potatoes, carrots, bread, sports drinks moderate glycemic index: bagels, oatmeal, cookies, rice cakes low glycemic index: pasta, beans, nuts, brown rice, dairy products lowest glycemic index: meat, poultry, fish The untested theory states that foods with high glycemic rates are absorbed quickly. This may promote fat storage and cause you to overeat. However, people may respond differently to certain foods. To reduce the possible effects from a high-glycemic food, you may want to pair it with a low-glycemic option. For example, if potatoes are on the menu, consider adding beans to the meal. Choosing carbohydrates with plenty of fiber also may help minimize the potential effects of glycemic foods. Think variety The bottom line? If you're watching your carb intake, don't feel compelled to deprive yourself of an occasional serving of dessert bread or sugary cereal. Just remember to reach for healthier options as often as you can. Of course, it's best to consult your doctor before making any changes in your diet, particularly if you have a chronic medical condition. |
Healthy Snack Ideas Healthy Snack Ideas Yogurt Fruit cup Apple Banana Pear Peach Grapes Plum Orange Berries Watermelon Raisins Carrots Celery Broccoli Mixed nuts Tomato Chicken noodle soup Cauliflower Green or red peppers Peanut butter crackers Nuts Whole wheat cereal with skim milk Trail mix Oatmeal Whole wheat bagel or toast Pure bran muffins Fruit smoothie Spinach Sweet potato Broth-based vegetable soup Skim and low-fat milk Bean soup |
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Pat :) I work with emotional eaters as part of my job and have very good results. If you want my input on the subject, feel free to say so. I won't write them without your concent, since my methods differ somewhat from what you write and this is, as you said, your thread. |
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God bless you. |
Eating Healthy (read & you'll see where it pays) Travel to Heaven This 85 year old couple, having been married almost 60 years, had died in a car crash. They had been in good health the last ten years mainly due to her interest in health food, and exercise. When they reached the pearly gates, St. Peter took them to their mansion which was decked out with a beautiful kitchen and master bath suite and Jacuzzi. As they "oohed and aahed" the old man asked Peter how much all this was going to cost. "It's free," Peter replied, "this is Heaven." Next they went out back to survey the championship golf course that the home backed up to. They would have golfing privileges everyday and each week the course changed to a new one representing the great golf courses on earth. The old man asked, "what are the green fees?". Peter's reply, "This is heaven, you play for free." Next they went to the club house and saw the lavish buffet lunch with the cuisine's of the world laid out. "How much to eat?" asked the old man. "Don't you understand yet? This is heaven, it is free!" Peter replied with some exasperation. "Well, where are the low fat and low cholesterol tables?" the old man asked timidly. Peter lectured, "That's the best part...you can eat as much as you like of whatever you like and you never get fat and you never get sick. This is Heaven." With that the old man went into a fit of anger, throwing down his hat and stomping on it, and shrieking wildly. Peter and his wife both tried to calm him down, asking him what was wrong. The old man looked at his wife and said, "This is all your fault. If it weren't for your blasted bran muffins, I could have been here ten years ago!" |
Well, tomorrow is weigh-in day, and for the first time I'm actually looking forward to it! I just FEEL good. I'm making the healthy choices almost every time and I'm very proud of myself. Thank you Glad for getting me started. I have to share a funny story. I've mentioned before that the hardest part about eating healthy is my husband. To him food = love and he just didn't seem to get it that I didn't want junk in the house. He thought I secretly wanted it and he would bring it in and leave it around so I could "sneak" it. Finally after a good heart to heart talk he started to understand that I WANT to improve my eating to improve my health. I am not able to do the grocery shopping because of my weak muscels, so he does it. This week, he asked me exactly what did I want from the store. I told him veggies, lots of them. I said it was ok to buy frozen, probably best because they would last longer and there was a bigger variety this time of year. Well he came home all proud of his "healthy shopping" and started to empty the bags. The veggies? Well, there was broccolli in CHEESE sauce, peas in BUTTER sauce, CREAMED corn. I just had to laugh! I told him we have a long ways to go in educating him about healthy eating! At least he tried!!!!! |
Well, his heart was in the right place, wasn't it! As least you have him thinking in the right direction. You just need to fine tune him a little bit. Maybe you can teach him to read the labels, too! |
Yeah Teri!! Quote:
:eyetearss (hubby went shopping) Quote:
:teethysmi Keep up the great work, Teri!! Here's to Healthy Eating for Life!! :p |
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There may be hope for him yet! |
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Keep up the good work. We're proud of you. |
I wish I could be part of the program because you're all doing such a marvelous job! I am proud to see the enthusiasm in your writings and I get thrilled when I read about your succes :) I wish I could contribute, but my english does not do me any justice in these matters, I simply can't explain myself. I have been looking to see if I could find the research I was talking about, but only found a review from the published article from the professor who researches in exercise: "The objectively measured level of fitness and self-reported physical activity both have a prognostic relationship with death from all causes, independently of BMI." It doesn't mean that you shouldn't eat healthy, on the contrary, exercise just gets a completely new perspective on this. So you see, the healthy living is indeed important on more than one level :) And that's not even half of it, since other findings are that depression can be treated with exercise as well! But I have written her and asked if she has the articles in english and if she does I will post them (depending on how long they are). If you are curious her name is Bente Klarlund Pedersen and she is the leader of the national public health council (again, what is the name of cuch a council in english? I have no idea!) You can try a search on the net yourself if you wish and maybe you'll get lucky and find more info than I did... I hope this can be viewed as a small contribution to this great initiative - keep it up :) |
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