EATING ON PURPOSE

Have you ever found yourself in front of an open fridge and didn’t know how the heck you got there? Ever looked down and saw your hand in a bag of chips and wondered why? Ever had your lunch break roll around and realized you had absolutely no idea what you were going to eat?

These are all perfect – and common – examples of not eating on purpose. It sounds like a basic habit, but it’s rarely a habit that people truly follow. Not paying attention to your eating, or eating for the wrong reasons, can sabotage momentum, leave you confused, and ruin any progress you’ve made on the scale. The really frustrating part is that you may not even know you’re doing it.

Emotional eating is a problem for a lot of people. Mindless eating may actually be worse. Some eat most often when they’re bored. Others eat most often at the more appropriate time: when they’re hungry.

We’re surrounded by eat-for-tainment options, where eating becomes a leisure activity. Weddings, themed restaurants, dinner theaters, ceremonies, receptions, reunions, parties – wherever there’s food, there’s fun. It’s easy to see why aimless eating is so common – it’s something to do.

It’s time to wake up from being a food zombie. Take control of your eating habits. Here are some tactics you can use to adopt this habit:

Stop skipping meals

A regular eating routine keeps you balanced and helps you digest food more efficiently. Plus it helps eliminate the starve-starve-starve-binge cycle many dieters suffer throughout the day.

Eat only when hungry

Not when you’re bored, sad, nervous, angry, upset or stressed. If you’re at a party with an appetizer buffet, socialize on the other side of the room, so you don’t habitually graze while talking. Listen to your body, not your mind or emotions.

Cut back on late night snacking

Prime time for television is also prime time for calorie-heavy comfort foods. Snacking at night is often another example of eating to relax or as something to do.

Plan for snacks

If you’re going to get the munchies – and you will – you might as well make the best of it. Keep raisins, carrot sticks, granola bars, and other healthy snacks within arms’ reach wherever you are.

Have a purposeful eating environment

This is especially important at home. Choose a regular time and place for your meals. Cut out distractions, take a little extra time preparing and pay attention to your meal. Don’t eat over the counter, while watching TV or while on the phone.

By paying more attention to what and how you’re eating, you’ll not only have more control over what goes in your mouth, but you’ll also notice how often you previously ate and didn’t even realize it. The best part is that you’ll naturally start to make better choices.

Eat in the same place every day (preferably not in front of the TV)

This action step will help you build accountability and awareness into your eating habits.

By paying attention to where you’re eating, you will also pay more attention to what and how much you’re eating, and simply the fact that you are eating.

So many times, we plop in front of the TV, or on the porch with friends, and pay little attention to food.

Before you know it, three plates of food are gone without even noticing.

Instead, make a point to eat at the dinner table every day and with few distractions.

You can focus on your meal and make conscious decisions about how much to eat and what to eat.

This small step will help you take back control of your eating habits.

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Portable Snacking Tips & Ideas

Eating is no longer an activity only experienced around the table with friends and family. Quick, how many times this past week have you eaten on the run?

No place is safe either – the car, your desk, maybe even the shower! Our time is strapped and we need food that’s easy to grab ‘n’ go. And during this mad-chaos of finding food on our way out the door, one detail is easy to forget – making sure that the choices we make are healthy.

Unfortunately, it’s mostly the bad stuff that falls into the "fast" and "easy" categories – chips, candy bars, sodas, etc.

Well, what if we took some time and ingenuity to make our own healthy snacks portable and easy for on-the-go eating?

I’m talking about things that can fit into the top drawer at work (not jelly beans or Kisses!) or snacks prepared ahead of time that can be popped into a lunch bag.

Yes, some of these items WILL require some thinking ahead. Some might even require refrigeration or special containers. But they are fast, simple, and easy. Most take less than 5 minutes to prepare. You’ll also be thankful that you’ve saved yourself the cash that normally goes to vending machines or convenience stores. Your body will be grateful as well. The benefits of health outweigh the costs.

Check out these suggestions. If you’ve come up with your own, please share! Post your favorite easy and healthy on-the-go snack ideas.

Celery sticks with peanut butter and several raisins on top

Rice cakes with peanut butter (good for getting a protein punch)

Low-fat cheese cubes

Hardboiled eggs

Deviled egg (wrapped in plastic wrap)

Fruit yogurt cup (add in some fresh fruits or nuts for a boost

Trail mix

Nuts or nut mix (stick to just a handful)

Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)

Broccoli or cauliflower bites

Half of a turkey or tuna sandwich on whole-wheat bread

Cucumber slices (lightly salted or with nonfat Italian dressing)

Yogurt and granola

Leftover chicken or turkey slices (great to eat cold)

Healthy fiber-rich or grain cereal (great to eat dry from a baggie)

Pickles (wrapped in foil or plastic wrap)

Box of raisins or other dried fruit

Half a large whole wheat bagel with light cream cheese

Apples, bananas, strawberries (any fruit works, these are naturally portable)

Mixed berries (these freeze well in plastic bags)

Whole-wheat crackers and low-fat string cheese

Grapes in a baggie

Fruit smoothie in a thermos

Tuna and cottage cheese in mini-containers

The trick here is to be prepared and get creative!

Get your fresh fruits and vegetables on the weekend in preparation for the week’s snacking.

Keep small-sized plastic containers for packing up small portions.

Take note of the healthy foods you need to keep stocked in the house for future quick and healthy snack preparation.

These will become automatic items for your grocery list.

You may find that you start to replace a few nonessential, calorie-wasting items with your new healthy snack list.

Healthy and Quick Breakfast Ideas - Eat Right, Even When There's No Time

If you’ve heard it once, you’ve heard it 937 times: Breakfast is the most important meal of the day. Why?

You just spend eight hours with no food or water. You’re dehydrated, your blood sugar is low and you have little energy. And now it’s time to hurry the kids off to school before the eight-hour workday. More so than any other point in the day, you need nourishment. Right now.

Besides, eating breakfast actually helps you lose weight. Those who skip the meal tend to snack before lunch and throughout the day, usually on unhealthy, high-calorie foods. Breakfast eaters typically cruise until lunch, while beaming with energy.

So what are some unhealthy breakfast ideas? Scratch that – healthy and quick ideas? Here are some of our favorites:

Prepare a casserole the night before. Pop it in the microwave when you wake up and it will be ready to go when you are.

Incorporate complex carbohydrates, such as whole wheat toast and bagels. Spread peanut butter and raisins on top of either for added flavor.

Bake bran muffins early in the week, then grab one or two each morning. Or check out a local bakery for healthy varieties.

Make waffles Sunday morning and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Also, grocery stores sell frozen whole grain selections.

Have you ever tried a tortilla for breakfast? Wrap up cold turkey and cheese, grab an apple and you’re on your way.

Don’t forget cold cereal. We’re not talking about those covered with sugar, but the healthy variety. Items such as Wheaties and Cheerios are always good choices, Atkins cereals, Bran Buds, etc.

Do you love eggs, but have high cholesterol or worry about their saturated fat? Cut out a lot of the “bad” stuff, while still getting a dose of protein, by only using the egg white (Egg Beaters).

Make a shake or a smoothie. Blend fruit and yogurt and then drink it in the car. A side option is a small bag of finger foods, such as a mixture of granola and grapes.

Where is Danger Lurking in Your Kitchen? Stop Trouble Before it Starts

Anytime is a good time to give your kitchen a healthy inspection. Nasty foods and hidden pitfalls are just waiting to sabotage your weight loss and tempt you into reverting to bad habits. They may even be disguising themselves in a "healthy" cloak. To have healthy habits and a healthier lifestyle, you first must live in a healthy environment.

Face it: No matter how motivated you are before you start dieting, temptation is going to happen. It’s just a matter of time. And when it happens, you’ll need healthy foods and snacks within arm’s reach to come to the rescue. Not every day will be an easy one and the world won’t end if you have an occasional candy bar. But you sure don’t need to make it easy to take a step backward.

There’s no better time to take stock of what’s in your kitchen and be objective about whether it’ll hurt or help you later on. You may have developed an attachment to the cheesecake on the bottom shelf or the movie theater butter popcorn stashed behind the toaster, but this is no time to be sentimental. Your health is at stake!

Start with the fridge and pantry. Focus on replacing sugary and high calorie foods with complex carbs and lower calorie alternatives.

Throw out:

Thick dressings
White rice
Creamers
White pasta
White potatoes
Chips
Dip
Soda
Mayonnaise
Pudding
and just say no to Twinkies!

Keep:

Vinaigrettes
Spinach
Nuts
Sweet potatoes
Whole wheat pasta
Grain rice
Tomatoes
Oatmeal
Carrots
Salsa
Yogurt
Mustard
Natural applesauce.

Put on probation: (if they become a problem, get a substitute):

Cheese
Milk
Butter
Ice cream
Eggs
Cooking oil
Beef.

Then move on to the rest of the kitchen:

Learn to read food labels

Buy a sturdy cutting board for all the fresh veggies you’ll be cutting up

Get plenty of plastic bags and containers for portioning out prepared foods and storing healthy leftovers

Collect healthy, quick recipes

Toss out all those pizza coupons

Get a few drinking bottles for keeping cold water in the fridge

Put a bowl of fruit and granola/breakfast bars by the back door

And while we are still in the kitchen...

... learn where to spend your weight loss dollars. If you want to lose weight and keep it off, it takes more than reading a book or joining a gym.

It really takes a lifestyle change of consistently picking up good habits and chucking old habits to the curb.

Exchanging habits takes some time, so the smartest thing you can do is to make it easy on yourself. That means making it easy on your pocketbook too.

How can saving some dough make you a little less "doughy" around the middle? By spending smartly. Weight loss is not necessarily going to be cheap. But the more you make your money work for you, the more you stretch your dollars like a tight hamstring, the more likely you’ll be building a program you can stick with.

You will need to spend some money to do things differently than you are today. All change costs something. By spending money in the right way, you can set yourself up with tons of options and a collection of healthy resources that make a huge difference. But starting from square one, some things are worth spending money on and some things aren’t.

Invest in:

Fresh food and produce

A pitcher with a filter for all that water you’re going to need

Spices so healthy food doesn’t get boring

Cookbooks

Tupperware (the greatest gift to combat fast food convenience)

Rewards for yourself

Breakfast Cereal Scams - Don't Let Eye-Catching Phrases Fool You!

Diet advice is everywhere—in the newspaper, the new government guidelines, and on the internet. "Limit sweets, cut down on sugary foods, and decrease consumption of refined carbohydrates," it says. So, bold words like "Reduced Sugar" or "Whole Grain" catch your attention on food packages. You quickly take hold of a box of this "New and Improved" breakfast cereal as you stroll the aisles at your local grocery store.

However, experts from 5 universities reviewed the leading kid’s cereals, including these reduced sugar versions, only to discover that the calorie amount was equal to the regular high sugar variety. In fact the ONLY one that had somewhat fewer calories was General Mills Cinnamon Toast Crunch—and it only dropped by 10 calories in each serving.

"How can this be?!" you scream. Well, the manufacturers replaced the sugar with other forms of refined carbohydrates. So the manufacturers are legal in their marketing endeavors, but the calorie amount is virtually the same.

Seeing is believing. Check out the nutrition labels the next time you are in the grocery store. You’ll be truly amazed…as well as deceived, frustrated and angered. So place the box back on the shelf as quickly as you grabbed it, and select a breakfast cereal based on the following tips:

For a fiber-rich, healthy breakfast cereal enjoy whole grain cereals like oatmeal, Cheerios, Wheaties, shredded wheat, raisin bran or Kashi.

Add sweetness with fresh, frozen, or fruit canned in its own juice. Give sliced bananas, canned peaches, frozen blueberries, or fresh strawberries a try.

Top it all off with some low-fat milk or soymilk (extra vanills is good).

If you, your spouse, or children are screaming for the sweeter stuff, first try to go half-and-half. For example, half chocolate puffs mixed with half Cheerios. The amount of sugar and flavorings is more than ample to sweeten the contents in the entire bowl. Trust me on this one—it works.

Ignore those catchy claims on the front of the box. Go straight to the nutrition facts label.

Remember the "Rule of Fives: Choose cereals with at least 5 grams of fiber per serving, and less than 5 grams of sugar.

Look for each serving to contain at least 3 grams of protein.

Read the ingredients list. The top ingredients should be "whole wheat", or "wheat bran"—not just "wheat". These whole grains are naturally low in fat, and high in fiber.

Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients—these have no place in a healthy diet!

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Strategies for Salad Bar Survival - Not Every Salad is Diet-Friendly

The infamous salad bar, available everywhere from work cafeterias to family restaurants, can round out a meal with a wholesome side dish, or be a meal all by itself. What could be more healthy and nutritious? Those vegetables and fruits can be loaded with a variety of nutrients, including beta-carotene, vitamins A and C, potassium, folic acid and fiber.

However, the salad bar can also be filled with dangerous landmines, ready to blow your calorie intake to smithereens!

In fact, if you’re not careful, you can innocently fill that salad plate with items that add up to over 1,000 calories—more than a burger and fries or a steak and potato dinner!

Take the safe path and apply these strategies to avoid salad bar traps:

Use a smaller plate; limit the number of trips you make.

Start with the nutrient-rich dark green, leafy vegetables, such as spinach, romaine, and endive.

Fill up your plate with vegetables like lettuce, cucumbers, peppers, broccoli and tomatoes.

Power on the protein with legumes, beans, lean meat, turkey, and crabmeat.

Take only a small taste of the high-fat food items such as pasta salad, potato salad, macaroni salad, and coleslaw.

Go easy on extras like croutons, chow mein noodles, crackers, nuts, seeds, crumbled bacon, and shredded cheeses.

Dress your salad for success with 2 tablespoons of a low-calorie or light salad dressing, OR only 1 tablespoon of regular salad dressing. For a new taste twist try a splash of flavored vinegar.

If the salad bar contains soups, go for a broth-based version over a cream-style selection.

Allow only a small taste of the whipped topping-jello-fruit combinations.

For dessert, return to the salad bar for a small plate of fruit topped with a little yogurt or cottage cheese.

Use the following guide to chart your course while maneuvering through your next salad bar excursion:

Salad Bar Guide

Food Amount [ U]Calories[/U] Fat Grams
Vegetables
Artichoke Hearts 1/4 Cup 20 Trace
Avocado 1/4 Cup 75 8
Bean Sprouts 1/4 Cup 8 Trace
Beets 1/4 Cup 0
Bell Pepper 2 Tbsp 3 Trace
Broccoli 1/4 Cup 6 Trace
Carrot, shredded 1/4 Cup 15 Trace
Cauliflower 1/4 Cup 6 Trace
Cucumber 1/4 Cup 4 Trace
Green Peas 2 Tbsp 30 Trace
Lettuce 1 Cup 10 Trace
Mushrooms 1/4 Cup 5 Trace
Olives, ripe 2 Tbsp 30 4
Radishes 2 Tbsp 2 Trace
Spinach 1 Cup 10 Trace
Tomato 1/4 Cup 15 Trace

Fruits

Fruit Cocktail,
canned in juice 1/4 Cup 35 0
Mandarin Oranges,
in juice 1/4 Cup 25 0
Melon, fresh 1/4 Cup 15 0
Peaches, canned in juice 1/4 Cup 25 0
Pineapple,
canned in juice 1/4 Cup 35 0
Raisins 2 Tbsp 60 0
Strawberries, fresh 1/4 Cup 10 0

Beans, Nuts, Seeds
Chickpeas 1/4 Cup 40 < 1
Kidney Beans 1/4 Cup 55 Trace
Sunflower Seeds 1 Tbsp 80 7

Meat, Poultry, Fish, Eggs
Eggs, chopped 2 Tbsp 25 2
Ham, chopped 1 oz 35 1
Shrimp 1 oz 30 < 1
Turkey 1 oz 35 < 1
Tuna, canned in water 1 oz 35 < 1

Cheese, Dairy
Cottage Cheese, creamed 1/4 Cup 60 3
Cottage Cheese,
1% low fat 1/4 Cup 40 < 1
Cheddar Cheese 2 Tbsp 55 Mozzarella Cheese 2 Tbsp 40 4
Parmesan Cheese 2 Tbsp 45 3

Others
Chow Mein Noodles 1 Tbsp 50 2
Croutons 1/4 Cup 27 4
Bacon Bits 1 Tbsp 25 2

Mixed Salads
Cole Slaw 1/4 Cup 45 5
Macaroni Salad 1/4 Cup 100 10
Potato Salad 1/4 Cup 100 10
Tuna Salad 1/4 Cup 190 10
Three Bean Salad 1/4 Cup 60 0

Dressings (SHOCKERS!)
Blue Cheese 2 Tbsp 155 15
Italian 2 Tbsp 160 15
French 2 Tbsp 135 15
Italian, low calorie 2 Tbsp 15 0
Lemon Juice 2 Tbsp 8 0
Oil and Vinegar 2 Tbsp 100 8
1000 Island 2 Tbsp 120 10
Vinegar 2 Tbsp 4 0

Pulling Your Sweet Tooth - Decrease Cravings with These Tips

After indulging for the past 3 months on foods that you would normally
“restrict” your consumption of, you might be having a hard time kicking the habit of giving in to your sweet tooth. From the leftover Halloween candy to the chocolate overload on Christmas night, the cravings have been constant and hard to ignore. Like any other addiction, sugar intake can be a tough one to kick.

It seems like the more sugar and desserts you have, the more you are waiting for the next hit. Where does the battle end?

I am not sure that I have the easy, cure-all answer, but here are a few tips that might help you pull your own sweet tooth.

Try to find a substitute. Generally, you tend to crave sweets after a meal or in the late afternoon.

It might be helpful to have something else there and ready to fight off those cravings.

For example, peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you.

Wait out the craving. Most experts say the cravings you experience will only last a couple of minutes and if you can wait it out, they will pass and you will be better for it.

Try to occupy yourself for a good 10 minutes when you get a craving and if it lasts longer, then it might be time to indulge in something.

Set daily goals and reward yourself for meeting them.

To a sugar addict, nothing is tougher than getting through the day without any type of sugary treat.

The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for.

I did this about a year ago and gave myself a dollar for every day that I did not indulge and at the end of the month or however long it was, I would go get a manicure or buy myself something nice.

Recruit someone to do it with you. If you are married or have a family, this would be a healthy habit for everyone to adopt.

Clean out the cupboards and refrigerator of all bad foods and make the effort a team effort.

Hold each other accountable and support one another through the tough times.

Put yourself in good situations.

If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, try to do things to prevent you from continuing on with these habits.

Clean out all of the change and single dollar bills in your wallet.

Make sure you fill up on gas when someone is with you.

Go grocery shopping after a meal, so you don’t load up on bad food.

As hard as it might be to believe, you CAN quit this evil thing called sugar and you will be a better person for it.

Not only will you probably lose some weight, but you will feel better and more energetic. Good luck!

Drive-Thru Nutrition Fast & Healthy

Having spent a week on a road trip, I learned one thing along the way: fast food is unavoidable, given time and budget constraints.

You can’t beat a drive-thru for convenience and speed of service, although a bellyache later can quickly remind you of the excess calories, fat, cholesterol, and sodium you just fed your body.

While a super-sized value meal can give you a day’s worth of calories in one meal, you can exit the drive-thru with a healthier meal. With chains popping up everywhere, it’s important to learn how to make good choices. Because sometimes there is nothing better than a hot French fry or a juicy burger—so enjoy it!

Drinks

It might cost a few dimes more to guzzle down a large soda instead of a small one, but your waistline will be paying the real price.

Soda, diet or regular, is filled with empty calories—sugar, artificial sweeteners, and other ingredients that fill you up without giving you any nutritional benefits.

One way to make a fast food meal healthier is to opt for a drink other than soda.

Juice and low-fat milk are two alternatives that cut calories and add nutrition, while water is always a great choice, hydrating your body and aiding in digestion.

Fruits and Vegetables

Like you would at any other meal, try to include at least one serving of fruits or vegetables with your meal.

And no, French fries do NOT count as a healthy vegetable!

Load your burger with extra tomatoes, or enjoy a side of fresh fruit instead of fries or chips.

If you are having a sandwich, load up on lettuce, peppers, even cucumbers.

Most fast food chains now offer delicious side and entrée salads.

Including these with your meal is a great way to add lots of vitamins for few calories.

Just make sure not to smother your greens with cheese, eggs, bacon, fat-filled dressing, or fried toppings, such as chicken and croutons.

Portion Control

One of the biggest problems people face when eating fast food is out-of-control portions.

You don’t have to get the value meal with the big burger, bigger fries and even bigger drink.

Instead, try a child-sized meal.

You still get the burger, fries, and drink, but consume about half of the fat of the full-sized version.

Ordering small is automatic portion control—you won’t be tempted to overeat.

If a kiddie-sized meal with a toy on the side isn’t for you, split an order of fries with a friend.

You’ll still enjoy that salty crunch without consuming all of the calories of a full order.

Extras

The “extras” can add on the calories and fat.

A tablespoon of mayo will add on an extra 57 calories.

Make that another 106 calories for a single slice of cheese!

Instead of smothering your burger with sauces, opt for mustard (about 10 calories).

Forgo the sour cream and three kinds of cheeses on your taco, and add flavor with low-calorie salsa.

Go easy on the ranch dressing and saltshaker.

These little substitutions can really add up!

Your taste buds will be happy (and so will your waistline).

Don’t be fooled by healthier sounding meats.

While breaded chicken may seem healthier than a beefy burger, these sandwiches often have just as many, if not more, calories than your average burger.

Try grilled versions of your favorite sandwiches instead.

Breakfast

While grabbing a hot breakfast on the way to work may be convenient, it might put you at a calorie overload early in the day.

Making healthy, nutritional choices comes into play again.

After all, a healthy breakfast is the best way to start your day.

Instead of an English muffin with eggs, bacon, and cheese, enjoy a bowl of fresh fruit, whole wheat toast, a bowl of oatmeal, or plain eggs, and you’ll be starting off the day with energy—not empty calories.

Help Yourself Over Diet Hurdles - Make Options Instead of Excuses

It’s the time of year when those New Year’s Resolutions are getting more difficult to keep, and the winter weather isn’t making it any easier. You probably had a lot of enthusiasm for the first few weeks—you learned some healthy recipes, bought more fruits and veggies, probably even turned down your boss’s famous chocolate cake. But as the weeks go by, more obstacles start to creep in. Don’t be dismayed! The good news is that there are plenty of helpers to get you over those diet hurdles.


Hurdle #1: "I don’t have time to cook." Helpers

In anticipation of busy times, prepare batches of food on the weekends and freeze them until needed.

When preparing food, purposely make extra for leftovers.

Plan your meals for the upcoming week and make one weekend trip to the grocery store.

Buy foods that are pre-prepped: bags of chopped vegetables, pre-cut fruits from the produce section, canned beans instead of dried.

Throw all your ingredients into a Crockpot and voila! A healthy, home cooked meal awaits your return from work.

Buy healthy frozen entrees, and meals that take only a few minutes to cook. Examples include: stir fry (look for pre-cut veggies), soup, instant brown rice, oatmeal, and sandwiches on whole wheat bread.

The night before, set-up your breakfast (dishes, utensils, etc), pack your lunch, and plan what you’ll do for dinner.

Hurdle #2: I’m suffering from a case of the "Portion Distortion".
Helpers

Order smaller-sized or lunch-sized portions when eating out.

Know serving sizes and be accurate in tracking food choices.

Ask the server to box up half of your entrée before it arrives.

If you are thinking about going for seconds, wait at least 20 minutes to decide if you are truly still hungry.

Avoid buffets and all-you-can-eat dining options.

Educate yourself! When you learn what proper portions really look like, you won’t have trouble knowing when to stop.


Hurdle #3: I’m an emotional eater. Helpers:

Plan ahead and keep busy during downtime to avoid eating out of boredom.

Drink plenty of water throughout the day.

You might actually be thirsty instead of hungry.

Don’t keep sweets and junk food on hand at home.

Give yourself occasional food rewards, and build them into your plan.

Decide ahead of time, and portion out how much you will have.

When you’re about to eat, ask yourself if you are actually hungry, or if you’re upset, sad, lonely, or bored.

If your emotions are driving you to eat, find a healthy way to deal with them: write in your journal, allow yourself to cry, call up a friend, go on a short walk, or read a book.

Hurdle #4: I don’t know what to do when I eat out. Helpers:

Share an entrée or dessert with someone.

Order dishes with lots of veggies.

Drink water while you are waiting for your meal.

Enjoy a healthy snack before you go out so that you aren’t too hungry.

When eating out, decide what healthy option you are going to order before you look at the menu.

Don’t be afraid to make substitutions and special requests.

Ask for dressing on the side, tell the waiter you'll pass on the bread basket, and ask for your veggies to be steamed instead of fried.

Don’t let the restaurants win—you’re in control of your diet.

Hurdle #5: I don’t know what to do at family gatherings, holidays, or on vacation. Helpers:

Eat on a regular schedule.

Don’t skip a meal in order to "save room" for the next meal.

Plan ahead for exercise.

Find out if the hotel has a fitness center or if there are any parks or recreation centers nearby.

If not, bring your own travel-friendly equipment, like a jump rope or resistance band.

Enjoy the company and activities more than the food.

Plan physical fitness activities for the group.

Vacation can make sticking to your diet and exercise plans that much harder!
But if you’re armed and ready, you can take on vacation and come out a winner.

Hurdle #6: I don’t eat breakfast. Helpers:

Prepare a large batch of healthy options (fruit salad, whole grain pancake batter) at the beginning of the week and use it throughout the week.

If you aren’t hungry first thing in the morning, pack a healthy snack and eat it around 9 a.m.

Shop for quick, healthy foods once a week.

Eat a piece of fresh fruit every morning.

Defend Yourself Against Diet Saboteurs! Are Your Friends and Family Making You Fat?

There’s one in every crowd— at the office, in your church group, among your closest friends and family. Sometimes they mean well, sometimes they seem a tad malicious, often they have no idea how they’re sabotaging you. But every time you take a step forward to gain dominion over food, they’re at your elbow-- offering you a brownie, some chips, an extra heaping helping of pasta.

Either they bring in high cal food and offer it around, or they actually tell me it doesn't matter if I eat high cal stuff, and try to persuade me to do it.

What’s going on? Why does it seem that people close to you go out of their way to sabotage you?

Experts sum it up in one word—Change. Getting fit through diet and exercise creates big changes in your life—changes you welcome.

But if your friends and family aren't in the same mode of change, they can be oblivious, jealous, and uncomfortable with your changes. Perhaps:

They feel guilty.

You're losing weight and getting in shape. They're not.

Tempting you to "fall off the fitness wagon" means you’re "normal" again, and they can feel good about the status quo.

They don’t understand. They’ve never had a weight problem and just don’t realize how hard you’ve worked to get where you are.

They think it’s "silly" for you to worry about what you eat.

They miss the old you. That is, the cookies you brought to work, the after-work "happy hours" spent in the company of high-fat potato skins, the luscious desserts you used to indulge in.

Maybe you’re spending more time in the gym and have less free time for them.

Maybe they’re afraid to lose you.

Don’t overreact, but don’t give up either!

Try these strategies to vanquish your perennial food foes:

Don’t assume the worst.

Unless sabotage is blatantly deliberate, give saboteurs the benefit of the doubt when it comes to their motives.

If your mother serves you lasagna—your favorite-- perhaps it’s because she equates food with love, not that she wants you fat.

At any rate, it doesn’t pay to get defensive.

Just say no.

You wouldn’t expect to have a drink forced on you if you were a recovering alcoholic, and you shouldn’t have to submit to having fattening food foisted on you.

Tell the food pusher, "No, thanks," and leave it at that.

You don't owe an explanation.

Nor do you need to feel guilty if you choose to avoid someone who’s not helpful to your cause.

Take it and leave it.

Granted, the thought of wasted food is hard for many of us.

You don’t have to be a member of the clean plate club.

Remember, there are times when discretion is the better part of valor.

Look for patterns.

Be on the lookout for situations that trigger your diet downfalls, perhaps with a food journal.

It may help you recognize people and events that do you in, allowing you to develop strategies to deal with them.

If you know, for example, that there are likely to be donuts by the office coffeemaker, it’ll be much easier to resist them if you have your own healthy but satisfying snack.

Set up your own support system.

If you can recruit friends and family to your cause, you may be able to create a valuable support system.

Numerous studies show that when your social network supports you, you reap positive results.

If that’s not feasible, take a different approach: join a weight-loss group, or avoid friends (at least temporarily) who are a negative influence, maybe even make new friends who share your goals.

You’ll get stronger with time, and be able to handle the not-so-supportive folks.

Ask for help.

Keep in mind that your weight-loss needs are unique.

Don’t expect loved ones to exercise telepathy to know what your needs are.

Tell them!

Be fair and reasonable, especially with those who share your home.

They may be willing to make compromises, at least for shorter periods of time, about what foods are kept and cooked in the house.

Be a grownup.

Remember that what you put in your mouth is your responsibility.

While others may tempt you, ultimately you’re in charge of your own life. Look at difficult situations as opportunities to flex your newfound control muscles-- and reinforce the idea that you’re not adopting a healthier lifestyle for someone else, but for you.

Dealing with Boredom in Your Diet - Everything Needs a Little Shake-Up

You start a new diet. You see some fantastic results pretty quickly. The struggle, of course, is then maintaining this weight loss.

Changing eating patterns for a short period is different than sustaining them.

This is the area people seem to have the most problems with.

Once frustration and boredom sets in, once dieters have reached that plateau, it becomes so easy to just give up in disappointment.

Dig Down Deep

When you are in a rut, don’t give up! That’s the worst thing you can do.

Boredom might be leading you back towards your old habits, but fight back!

What’s vital to overcoming this sense of apathy is to set goals.

Not just in the beginning of your diet, but throughout it.

Goals should be specific, yet flexible.

They should allow for some minor setbacks, and yet encourage you to keep moving forward.

As an example, say your goal is to lose 50 pounds. Great!

But how are you going to get there?

Is it by eating a specific amount of calories?

Perhaps by eating enough servings of fruits and vegetables?

Are you going to try to work out a few times a week?

Be accommodating to yourself.

Realize that you are not perfect and you might splurge on something tasty every now and again.

Don’t view this as diet failure.

Keep it Fresh

One of the biggest things that can be seen as contributing to diet boredom is a regimen that is so specific; it eliminates certain things from your diet, such as a low carbohydrate diet.

These diets are not inherently bad, but it limits the variety of food options.

So do your best to keep it fresh.

When struggles of tediousness come, counterattack!

Change the types of food you eat.

Don’t have the same dinners every week.

Try new things out.

It might take a little extra effort in the kitchen, but creativity in the kitchen can be fun.

One way to do this is to splurge on a new healthy cookbook.

Try out a new recipe once a week.

Also, get your family involved in healthy cooking.

Perhaps each family member can have a night of the week, not only to help cook, but to help pick out a recipe.

You can also do a healthy recipe exchange with friends.

Above all else, a diet is nothing without combining other aspects of healthy living.

Drink plenty of water, as always.

This will keep you from munching throughout the day.

Also, eat around 5-6 times a day, but in smaller portions.

Finally, concentrate on fitness aspects as well.

You won’t lose weight effectively if you do nothing to train your body.

So, with your diet, you’ll be able to build some great healthy habits, but this can lead to plateaus.

Add some spice to your diet and you’ll continue seeing success.

Danger Drinks and Healthy Alternatives - Healthy Eating Goes Beyond the Food You Eat

Trying to lose weight can be a struggle. Three healthy meals, healthy snacks and that’s all it takes, right? Maybe not. It’s very important to concentrate on what meals are made of.

But are you sabotaging your diet by drinking unhealthy things? Changing some of the liquid habits in your diet alone holds potential benefits to your health. Below are some "danger" drinks, with healthier alternatives.

DANGER:

Soda: Sometimes our bodies crave sugar, and all too often we answer the call by guzzling soda instead of choosing a healthier alternative.

Sugar is one of the main reasons soda is unhealthy, especially if you are trying to lose weight.

It’s filled with empty calories.

On average, a 12-ounce serving contains more than 110 calories and around 8-10 teaspoons of sugar!

Another problem is its caffeine content, which acts as a diuretic, serving to dehydrate the body.

[U]TRY:[/U]

Tomato Juice (V8):

It’s jam-packed with vitamins and minerals and tastes great.

A good source of vitamins A, C and E, it also has a good amount of both calcium and potassium.

Made of 100 percent vegetable juice, it starts with tomatoes, which are known for their antioxidant powers.

For those concerned about their salt intake, it comes in a low-sodium version as well.
If you’re looking for a little jumpstart to your day, its spicy kick is sure to provide it.

For those of you who struggle to eat the recommended number of veggies, this is an easy way to consume one serving.

DANGER:

Coffee:

Sure, a small coffee only has about 10 calories, but that’s before adding any sugar or milk.

And if you drink it black?

You are still putting some unhealthy substances into your body.

Many people drink coffee for its caffeine, which in fact robs your body of hydration and makes it difficult to absorb vitamins.

Caffeine affects bone health and hinders calcium intake.

Plus, it’s addictive.

If you absolutely must drink a cup to get yourself started for the day, combat this by also drinking an extra glass of water. Your body will thank you.

TRY:

Green Tea:

A great way to start the day instead of coffee, or even black tea, with greater nutritional benefits.

Full of antioxidants, green tea actually helps to fight against heart disease and high cholesterol.

It also helps to boost the immune system.

Unlike coffee, green tea is not a diuretic and will not leave you dehydrated.

Yes, it’s lower in caffeine, but served hot it still provides an awakening feeling. With a little honey added, it’s a slightly sweet drink that soothes you.

DANGER:

Alcohol:

Everyone knows about the beer belly, but did you realize mixed drinks are loaded with calories and can hurt your diet plans?

A Long Island Iced Tea can be just as harmful as a glass of beer.

Aside from damaging the liver, alcohol causes dehydration.

That is part of the reason why, after a night out on the town, your body is aching the next morning; your muscles are craving water to rehydrate themselves.

Alcohol also inhibits the absorption of nutrients. Lastly, alcohol interferes with the metabolism of fat, making it the dieter’s enemy.

TRY:

Smoothies:

Fruit smoothies, are packed with all kinds of nutritional goodies when made correctly.

No need for ice cream and its sugar; frozen fruit provides a healthy and very sweet taste to your drink.

Throw in fresh seasonal fruit and try out different flavors of yogurt to customize your favorite smoothie.

They smell sweet, like a fresh-picked flower, and make you want to sit and relax after a hard day’s work.

DANGER:

Whole milk:

Milk can be great for you, packed with all kinds of nutrients, helping to build strong bones.

Whole milk (also called vitamin D) however is quite fattening.

Before downing your 3 glasses a day, stop a minute to consider what kind you are ingesting.

TRY:

Skim milk:

This also is full of vitamin D, and of course calcium and protein.

The big difference is its lower fat content.

We all know that milk builds up strong bones and this is the case no matter what form you drink.

Losing a bit of taste is the tradeoff.

Ways to combat this are adding them to other foods, or cereal.

AND THE WINNER EVERY TIME:

Water:

This is the drink of champion dieters.

It helps our bodies survive, by controlling body temperature and flushing out toxins.

The more hydrated your body is, the more effectively your metabolism will be able to function.

If you’re looking to lose weight and get into shape, fill up your glass with some good old H20.

Is Your Job Making You Fat? Avoid Packing on Pounds Behind Your Desk

Even if you love your job, it may be killing you.

Australian researchers found that men sitting at their desks more than six hours a day are nearly twice as likely to be overweight than those who sit for less than 45 minutes a day. While women fared slightly better—spending on average 20 more minutes on their feet at the office than men—researchers conclude that a sedentary job is a major health concern for both genders.

And it’s no secret that sedentary jobs (and lifestyles) have contributed dramatically to the accelerating obesity rate of the past 20 years. Put emphasis on the word ‘dramatically’—a study conducted by the University of Chicago in 2001 found that a worker in a sedentary career may end up with a Body Mass Index 3.3 units higher than someone in a highly active job. If you’re 5'5" this can mean an increase in weight from 140 pounds to 155 pounds!

Now that you’ve heard the bad news, let’s turn to the good news…

You CAN love your less-than-active job and be fit. Here’s how:

Be sure to eat. It’s easy to slog through a day of meetings, e-mails, and phone calls to discover at 4 p.m. that you haven’t eaten since breakfast.

But, your body needs energy to get you through the day.

Make it a priority to have a healthy and tasty meal—along with 1-2 healthy snacks.

It is not a sin to opt for such shortcuts as microwave meals, as long as you read labels to avoid items with excess calories and sodium.

Compensate, compensate.

Get physical to compensate for your sedentary workday.

Join a gym, take an early morning run, or find time for fitness fun with your family.

Buy one or two pieces of home exercise equipment that will allow you to exercise no matter what the weather.

Rework your network.

Chances are, your friends and co-workers need help with their love handles just as much as you do.

So, try some new activities that don’t revolve around food.

Organize a bi-weekly volleyball game, walk during lunch, or play a quick round of mini-golf after work.

Bring your buddies on board.

While you’re coaxing co-workers to modify those after-work habits, see if you can’t involve them in a friendly get-fit challenge during work hours.

By sharing healthy potluck lunches, exchanging recipes, and providing moral support, you’ll find that getting in shape can be a team-building triumph.

(You might even check with Human Resources or management to see if you can involve them in a fun or meaningful way—since healthy employees save $$$.)

Don’t eat due to boredom.

Blacklist the office vending machine by stashing strategic healthy snacks (apples and almond butter, low-cal energy bars, nuts, or hummus and pita bread) that will give you a lift without adding to your waistline.

If you know that occasionally you’ll fall—and most of us do—pick out ahead of time the items you can live with so that your dip doesn’t become a dive.

Keep water at your desk; it’ll give your hands something to do when you’re stressed and will divert you from eating when you’re not really hungry.

Vary your routine.

We all have them— those daily social rituals, like heading upstairs to the cafeteria for a mid-morning latte and muffin.

You can still have those items…but make it sometimes, not all times.

If you want to change your life in big ways, try some small changes, like substituting a yogurt and black coffee with skim milk half the time.

You’ll save about 470 calories (660 vs. 160)! (And you’re taking the stairs up to the cafeteria, right?)

Lose the technology.

Modern advances are great, but do you control them or do they control you?

As much as possible, take advantage of opportunities throughout the day to get up and move!

Deliver that memo in person, sit on a stability ball at your desk to improve your posture, park at the far end of the parking lot for a brisk walk to your building.

You’ll be surprised how quickly minor changes can improve your energy level and help you get fit.

Choose wisely.

Whether you normally go out for lunch or eat in the cafeteria, try to make your meal choices conscious ones.

Learn how to eat out wisely, and remember how much better you feel come mid-afternoon when you eat healthy.

If you find that your cafeteria or workplace doesn't offer healthy choices, check with the person who’s in charge of food service—you may be the person who tips the balance to get better options!

One in five Americans is obese; three in five are either overweight or obese.

But sitting at a desk doesn’t have to mean you’ll be just another statistic!

Incorporating these simple strategies into your workday will bring you one step closer to being a healthier, more energetic you.

Basic Motivation for a Healthy Diet - Learn to Avoid Actions with 'Consequences'

Our bodies are very similar to our parents, teachers, bosses and coaches. They demand we make responsible choices and work hard to be successful.

They expect us to wake up on time, show up when we’re suppose to and hand things in when they’re due.

Our bodies are just as demanding.

Our bodies expect us to eat balanced meals containing complex carbohydrates, protein, fruit and vegetables, healthy fat, and goodies every now and then.

They also thrive on smaller meals throughout the day, the proper amount of calories for our body size and activity, and all the little things such as not eating at all hours of the night, not skipping meals and not loading our bodies with innutritious meals.

There are always consequences to your actions.

Your mom yells at you when you don’t wake up on time.

Your boss threatens to fire you if you don’t hand in the next assignment on time.

Your body does the same thing through extra weight, decreased energy and low self-esteem – all results of irresponsible choices in our nutrition habits.

We are successful in so many other areas of our life – career, parenting, education, relationships and hobbies, but when it comes to eating healthy we are about as successful as that 12th grader who did whatever they wanted in high school.

You know, the one who realized way too late you can’t have instant gratification all your life if you want to be successful.

After realizing this they hoped to turn things around the last couple months after spending their entire high school career making irresponsible choices.

How many times have we tried a fad diet or insisted we were going to eat healthy for a few weeks in hopes of changing all of our bad habits over the years.

It doesn’t work that way in life and it doesn’t work that way with our bodies if we want to be successful.

Why don’t we go to the casino’s more, sleep in until noon, not do laundry, stay up late at night… because there are consequences.

Why do we eat 2,000 calories in one sitting, skip breakfast, eat junk food all day long and neglect the nutrients our bodies crave?

Demand more of yourself when it comes to nutrition.

Our parents, teachers, bosses and coaches demand more and hold us accountable.

Do the same for yourself.

Be tolerant and understanding of your imperfections, but don’t justify and forgive yourself every chance you get.

The most important consequences of our lives are staring us in the face – our healthy or unhealthy bodies!

Be creative when it comes to nutrition.

If you eat chocolate every day, set a goal to eat it only 6 times a week.

Slowly work your way down to a more manageable means.

Along the way, set up systems that will help you achieve your goal.

For example, the day you don’t eat chocolate, you’re probably going to have cravings.

When you do, find something that helps you overcome those cravings.

Maybe drink a fruit smoothie to combat the sugar craving or sit down and write out all the reasons why you want to stop eating chocolate.

Find a way to help you build positive habits.

Make it fun!

Get together with friends and family and figure out ways to help each other.

We do this at work, school or for a social club, why shouldn’t we do it for our No. 1 priority – ourselves!

Increase Your Chances of Losing Weight

It is a fact that our message board users lost more weight and stayed with the program longer than non-posters.

Have you thought about using the message board (thread on Lifestyle Changes), but you’re just not sure how they might help you?

There are a number of benefits to participating on the message board, which serve as a great source of motivation and support as you work toward your goals.

You’ll meet people going through similar experiences who help one another remain accountable and stay on-track.

Just not sure whether you’re the “message board type”?

Take a look and see what they have to offer—you might be surprised!

The board is also a great place to get advice from other people.

Do you feel like you’re doing everything right but not seeing results?

Are you having trouble getting motivated?

Are you bored with your current workout routine?

Not sure how to use a feature on the site?

These are all issues the experts (and fellow members) can help with!

As effective as they are, the message board can be intimidating to a new user.

Here are some tips to help you get started and make the best of your experience:

Take your time looking through the thread.

Everyone here is welcoming and wants to help one another, so feel free to pop into the thread and say hello!

Personalize your experience.

Set up your member profile (including a picture) to help people get to know you.

Your picture could be of you or anything else that represents who you are.
Don’t be afraid to ask for help!

We’re glad you are here and hope to see you on the message board soon!

Lessons for All Walks of Life - Basics for Success

If there were dreams for sale, what would you try to buy? No matter what you "purchase" – find a better job, run a marathon, lose ten pounds, learn a new skill – motivation usually makes the difference between success and failure, misery and fun.

These tips will help get you started:

Surround yourself with friends who think positive.

The beliefs and attitudes of your peers are contagious.

Learn from your mistakes.

All things of value are created from experience, including failure.

Mistakes can give you insight into yourself and others.

Don’t ever be afraid to go for it.

Have a plan B and C and D.

What will you do if things don’t work?

With an alternative plan, you can relax knowing even in the worst case you’ll be prepared.

Write down good ideas the moment you think of them.

Keep a notepad handy.

We all get good ideas, but only a few of us save them and more importantly, execute them.

Be realistic about your work habits and needs.

Are you a morning person?

Did you get that daily vegetable thing down yet?

Do you need quiet?

Do you prefer being a team member or going solo?

Do you have the time?

Can you make the time?

Bribe yourself.

So what are you going to do just for you as a reward when you have reached your goal?

Go a little crazy here.

Use your dreams.

Right before you go to sleep, think about your goals.

Get a strong mental image in your mind.

If you do this night after night, your dreams will offer insights and you will sleep better.

Wallow in your greatness.

Make a list of everything you’ve accomplished, big and small, in the past day.

Then do this for the past week.

You’ll realize you are a very motivated person who does hundreds of small things every day.

You simply forgot, or worse, took them for granted.

Realizing what a motivated person you are already will inspire you to take on bigger tasks.

Set priorities.

If you don’t make a plan, then you plan to fail.

Do you actually spend time working on reaching your goals?

Or do you let everything and everyone take precedence.

Balance all your demands as best you can.

Stop sabotaging yourself.

If you don’t feel motivated, maybe it’s because you have an internal conflict. What would you lose if you reached your goal?

For example, if you took a new job, would your friends be envious?

If you slimmed down, would you lose an excuse for being unhappy?

Be sure that you own your dream and you really want everything that comes with it.

Don’t do something to please someone else.

Make it fun to get started.

Do you like looking at the big picture first or the details?

Do you like seeking advice from "coaches" or friends?

Do you like to start with what’s familiar or do you prefer novelty?

Organize the tasks to fit your lifestyle .

Get rid of negative self-talk.

And those coffee mugs that say "Life’s a bitch."

Some of the things we say to ourselves we would never say to our best friend.

Why then is it part of our internal chatter?

Catch your children’s enthusiasm.

Children may not have all the skills but they have excitement and no fear of failure.

Approach your goals with a childlike spirit.

This kind of energy could make a difference.

Special note:

if you don’t have any children, borrow some for a day.

Tell a friend you’re starting the project.

This type of disclosure to a peer may help keep you accountable to yourself.

Make up some of your own motivation tips – and use them.

Part I
 

How to lose weight naturally

Women form the majority of people dieting, joining a slimming club, trying the next 'quick-fix' solution to weight problems and they are the main purchasers of low-calorie and low-fat foods. It's also a fact that four times as many women as men will be diagnosed with an underactive thyroid which can affect your weight.

Your ideal weight

How do you know what your ideal weight should be?

According to the height and weight tables formulated for insurance companies, you'd think that everyone of the same height should weigh the same.

Obviously this isn't the case!

All of us are built differently, and our body shape can make a big difference to the amount of weight we can carry healthily.

Furthermore, fit women will always look slimmer and weigh more, largely because muscle weighs so much more than fat.

It's even possible to be a normal weight but with unacceptably high levels of body fat.

It became clear that another method of assessing weight needed to be developed, and this is where the body mass index comes in.

Body Mass Index

If you want a rough idea of your 'ideal' weight then the Body Mass Index (BMI) is the best indicator.

It tries to identify the percentage of body tissue that is actually fat.

It does have disadvantages in that it cannot allow for variations in fat, bone, organs and muscle, but it provides a broader range for what is considered to be normal.

Your BMI is the ratio of your height to your weight and is calculated as follows:

BMI = your weight in kg divided by the square of your height in metres.

For example if my weight is 63.5 kg (10 stone) and my height is 1.68m (5ft 6in), my BMI is 63.5 - 1.68 x 1.68 = 22.5


What does your BMI mean?

Under 20: underweight
20-25 normal
25-30 overweight
30-40 obese
Over 40: dangerously obese

One of the best and most convenient ways to measure body fat is to use an electronic machine that uses bioelectrical impedance. Sound confusing?

It's simple to understand.

An electric current is passed though the body and the machine measures how long it takes for the current to come out, providing you with a measurement of your total body fat.

Lean tissue is a much better conductor of electricity than fatty tissue, so that machine is able to measure the percentage of fat in the body.

These are available for use in the home, look just like ordinary scales and can also be used to weigh yourself normally.

The causes of weight gain

There are many reasons why you may gain weight and the cause may not be one factor but a combination of a number of different ones.

Dieting

Yes, one of the main causes of weight gain is dieting.

Dieting makes you fat.

As you reduce your food intake to lose weight, your body put itself on 'famine alert'.

It gets the impression that food is scarce and therefore it slows down your metabolism to get the best use of the small amount of food it is receiving.

When you say you want to lose weight, what you actually want to lose is fat.

If you lose weight rapidly, almost 25 percent of that weight loss can be made up of water, muscle and other lean tissue.

The reason for this is that your body is actually programmed to hold on to fat.

So in times of what your body considers to be a 'famine', it will actually go as far as breaking down muscle and losing water in order to hold on to its fat reserves.

Faddy diets suggest that you can lose up to 10 pounds in a week, but remember this: it is physically impossible to lose more than 900g (2lb) of body fat in a week.

Furthermore, if you lose weight quickly by restricting your intake and then go back to eating normally, a much higher percentage of the food you eat is laid down as fat.

Why? Because your body wants to build up extra fat stores, in case this type of famine occurs again.

There's also the question of metabolism.

When you crash diet, your metabolism slows down to conserve energy and make the most out of the small amounts you are eating.

What happens when you go back to eating normally? Well, everything you eat is being dealt with at a much slower rate and more fat is stored.

Too much food and not enough exercise

This is the obvious reason, because if you eat more than you burn off then you are going to gain weight.

The idea has been that if the number of calories going into your body is less than the calories being used up by bodily activity and exercise, then you will lose weight.

Nowadays, we know that the type of calories is also an important factor in this equation.

In other words, you need to consider what type of calories you are eating - whether they come in the form of fat, carbohydrates or protein.

The type of food you eat

Researchers have found that fat and thin people can eat roughly the same number of calories, but it seems that the type of food they are eating is different.

There is a very popular theory that goes something like: too much fat makes you fat.

This may be right in principle (large amounts of saturated fat in the diet are not healthy), but it's important to remember that some fats are absolutely essential, hence their name: essential fatty acids.

The result of this theory is that women go on low-fat and no-fat diets, which are dangerous.

Furthermore, no-fat and low-fat food tends to be high in sugar and salt, which is required to make it palatable.

This is the type of thing that makes you fat. In fact, it's sugar and other foods that are 'fast-releasing' that will encourage weight gain, and here's why:

The speed with which a food increases blood sugar (in other words, whether it is 'fast-releasing' or 'slow-releasing') determines whether or not it will cause you to gain weight.

If your blood sugar levels rise very quickly your body has to secrete more insulin in order to control it.

Every time you eat, your body has a choice: it can either burn that food as energy or store it as fat.

Researchers have found that high insulin levels cause you not only to change your food into fat, but they also prevent your body from breaking down previously stored fat.

These fast-releasing foods include anything that contains sugar and refined flour, such as cakes, biscuits, pastries, and other 'treats'.

If you crave sweet or starchy foods, feel tired during the afternoon, light-headed, dizzy or shaky if you miss a meal or wake up feeling tired after a full night's sleep, then your blood sugar levels are probably fluctuating too much.

Part II
 

HOW TO LOSE WEIGHT NATURALLY

Underactive thyroid

An underactive thyroid can be at the root of gradual weight gain, and it should be checked by your doctor.

Nutritional deficiencies

Food can be converted into fat or energy.

You can either store what you eat, which means you will probably put on weight, or you can use it for energy.

Whether food is burned or stored is determined by a number of chemical reactions that take place in your body.

These are activated by enzymes, which are, in turn, dependent upon vitamins and minerals.

Therefore, if you are deficient by even a small amount in certain vitamins and minerals, you will gain weight.

Fortunately there are now some very good tests that can check for these deficiencies.

Prescription drugs

Weight gain is often linked to certain medication, such as HRT, the contraceptive pill and steroids.

Some antidepressants can also cause increased appetite and weight gain.

If you have to take medication, discuss your weight problem with your doctor and ask if there are alternative drugs you could take. Never stop taking any drug without the advice and supervision of your doctor.

Food allergies

Could a food allergy be making it difficult for you to lose weight?

A good clue would be whether you crave a particular food that you eat frequently.

Once a food allergy exists the food becomes mildly addictive and you can feel compelled to eat it.

If you are allergic to a food, your body can react by storing it away instead of using it for energy.

If you eat a lot of foods to which you are allergic, there will undoubtedly be weight gain.

There are two types of allergic reactions.

Type A (classic allergy).

In this type of allergy, you will experience a reaction immediately after contact with an allergen (such as shellfish or peanuts, for example).

Type B (delayed allergy or intolerance).

Here the reaction can take place between one hour or three days after ingesting the food.

Symptoms such as weight gain, bloating, water retention, fatigue, aching joints and headaches can all be due to a Type B allergy.

It is now possible to have a blood test that analyses the effects of 217 different foods and food additives.

This test measures the release of certain chemicals that are responsible for the symptoms of food intolerance.

Once you find out what foods are causing problems, they can be avoided for a short period of time.

Unlike the foods implicated in Type A allergies, you do not have to avoid these foods indefinitely.

Giving your body a rest from them, and then ensuring that they don't make up too large a percentage of your diet will probably do the trick.


Yeast overgrowth

Do you suffer from any of these symptoms?

sugar cravings

cravings for foods such as wine, bread, cheese

migraines or headaches

chronic thrush

inability to lose weight

tired all the time

often feel spaced out

feel drunk on a small amount of alcohol

feel bloated and have flatulence

If these symptoms seem familiar, then you may have a yeast overgrowth such as candida albicans.

We all have the yeast' candida' in our gut, but is usually controlled by other bacteria.

When the immune system is compromised (because of illness, for example, or a poor diet), the proportion of 'healthy' bacteria can be altered, causing candida to grow out of control

This overgrowth can be also be caused by overuse of antibiotics, the contraceptive pill, HRT, steroids and stress.

If you would like to know more about this test click Stool Test
(If you are experiencing chronic thrush, then you should always see your doctor as this can be a symptom of diabetes and needs to be ruled out.)


What are your choices?

There is no 'quick fix' to losing weight even though drugs and surgery are often offered.

It is easy to try one diet after another but this will never be a long-term solution.

The only way to lose weight safely and to keep it off is to change your eating habits, and then ensure that those new, healthier eating habits become a way of life.

There's no point in adopting strict measure that prevent you from living life to the fullest.

After all, food is there to be enjoyed.

You need a way of eating where you can eat out with friends, socialize without having to forego the meal.

Real and permanent fat loss (not just weight loss) has to be gradual and it takes time.

The important thing, however, is that this approach works, and your weight will stay off.


Dietary changes

Follow the recommendations from the nutrition section.

In particular, reduce or eliminate foods made with white flour or white sugar, and avoid refined foods where the fibre and goodness has been stripped away.

These are 'fast-releasing', and can have detrimental effects on blood sugar and then your weight.

Cut out all sugar and artificial sweeteners.

You will have to become a label reader because sugar can be added to almost anything, including savoury foods such as baked beans, tomato ketchup, and even bread.

In order to make sugar content appear lower, manufacturers list all the different types of sugar separately (look for words ending in -ose, such as fructose, glucose and sucrose).

Don't be fooled. They all have relatively the same effects on our bodies.

A very simple tip to help with weight loss is to chew well and to take your time when eating.

It takes your brain 20 minutes to register that you are full, so if you eat more slowly, you will actually want to eat less.


When you eat matters

What is important to know is that skipping meals can slow down your metabolism because your body thinks there is a shortage of food.

It's better to eat little and often, to keep your blood sugar levels (and your metabolism) steady.

Part I
 

Obesity. Is it an eating disorder?

Like most things, obesity is a complex phenomenon about which it is dangerous to generalize. What is true for one person is not necessarily true for the next. Nevertheless, we shall try to make sense out of conflicting theories and give answers to people who struggle to maintain self-esteem in a world that seems to be obsessed with youth, thinness, and the perfect body -- whatever that may be.

What is obesity?

A person with anorexia nervosa may define obesity as a weight gain of five pounds, from 89 to 94. A grandmother past menopause may call herself obese because she carries 165 pounds on her large-boned, muscular body. A modeling agency may talk about obesity when one of the women on the payroll puts 135 pounds on her 5'10" body.

None of these women is clinically obese. The anorexic and the model are underweight.

Men are split in their personal definitions of obesity. Many are just as concerned about overweight as women are, while others, frankly rotund, believe they are just fine, perfectly healthy, and universally attractive to potential romantic partners.

Clinically, obesity is described in terms of Body Mass Index, a more accurate measure than weight alone. A healthy BMI is 19-24. Simple overweight is a BMI of 25-29. Obesity begins at a BMI of 30. Morbid obesity begins at a BMI of 40. Super morbid obesity begins at a BMI of 50, and super-super morbid obesity begins at a BMI above 60.

(To learn your Body Mass Index, use the simple calculator provided by the Obesity Education Initiative.)

How many Americans are obese?

A 1999 study reported by the Centers for Disease Control and Prevention indicates that sixty-one percent of adults in the U.S. are overweight. A breakdown of that figure shows that thirty-five percent are slightly or moderately overweight, and that twenty-six percent are obese or super obese. In addition, about thirteen percent of U.S. children are overweight or obese.

Another government study published in October, 2002 indicates that thirty-one percent of the American public is obese. It further suggested that fifteen percent of young people between 6 and 19 are seriously overweight. Even ten percent of toddlers between 2 and 5 are seriously overweight. The study appeared in the Journal of the American Medical Association (10/9/02).

A more recent study indicates that about 31 percent of American teenage girls and 28 percent of boys are somewhat overweight. An additional 15 percent of American teen girls and nearly 14 percent of teen boys are obese. (Archives of Pediatrics and Adolescent Medicine, January 2004) Causes include fast food, snacks with high sugar and fat content, use of automobiles, increased time spent in front of TV sets and computers, and a generally more sedentary lifestyles than slimmer peers.

The prevalence of overweight and obesity is increasing in all major socioeconomic and ethnic groups, including children and younger adults between 25 and 44. (David Sacher, U.S. Surgeon General, December 2001)


What are the causes of obesity?

Too many calories.

Consumption of more calories than are burned through work, exercise, and other activities will lead to overweight and obesity.

In the late 1990s, Americans ate about 340 more calories per day than they did in the mid-1980s, and about 500 more calories per day than in the 1950s.

The extra food was often some kind of refined carbohydrate (white flour or sugar) combined with fat, saturated fat in the unhealthiest cases. (University of California Wellness Letter, January 2002)

Too much good food, too little activity.

A major factor leading to obesity is the ready availability in developed countries of inexpensive, tasty, food in combination with a sedentary lifestyle, including desk jobs and time spent watching TV, using a computer, and other "activities" that require little or no physical effort.

Restaurant food and fast food.

People who can afford to do so are eating out more often than ever before. Restaurants and fast food outlets offer much larger portions than they used to. The amount of home cooked food eaten with family around the dining room table has decreased, but portion size has increased. Food prepared at home offers the easiest way to make healthy choices about fat, sugar, salt, and so forth, but in today's world, convenience often wins out over a home cooked meal.

Food used as medicine.

Some people attempt to numb or escape emotional pain and distress by eating.

For various emotional reasons, including loneliness, boredom and depression, some people eat when their bodies do not need food, but the "fix" is only temporary so they continue to consume food.

Look elsewhere on our Web site for more information about compulsive eating or binge eating disorder.

Diets and prolonged caloric restriction.

When people try to make the body thinner than it is genetically programmed to be, it retaliates by becoming ravenous and vulnerable to binge eating.

Ninety-eight percent of dieters regain all the weight they manage to lose, plus about 10 extra pounds, within five years.

Yo-yo dieting repeats the cycle of weight loss followed by ever-increasing weight gain when hunger ultimately wins.

Medical problems.

Some individuals are obese because of biological problems such as malfunctioning thyroid or pituitary glands.

Others may have physical problems or disabilities that severely limit or prohibit exercise, strenuous work, and other physical activity.

Genes.

Studies published in the New England Journal of Medicine (March 2003) indicate that certain genetic factors are important and powerful underlying contributors to the development of obesity and binge eating.

Too much stress.

New research suggests that there is a biological link between stress and the drive to eat.

Comfort foods -- high in sugar, fat, and calories -- seem to calm the body's response to chronic stress.

In addition, hormones produced when one is under stress encourage the formation of fat cells.

In developed countries, life tends to be competitive, fast paced, demanding, and stressful.

There may be a link between so-called modern life and increasing rates of overeating, overweight, and obesity.

(Study to be published in Proceedings of the National Academy of Sciences. Author is Mary Dallman, professor of physiology, University of California at San Francisco [2003].)

Too little sleep.

Recent studies suggest that sleep deprivation (anything less than 7-9 hours per night) can contribute to obesity.

Bodies that aren't rested produce less than optimal amounts of leptin, a hormone that regulates appetite, leading to increased cravings for candy, other sweets, and salty carbohydrates like chips and french fries.
(Source: David Rapoport, MD, director of the sleep program at New York University School of Medicine. Reported in Health on Parade; August 28, 2005)

Researchers believe that in most cases obesity represents a complex relationship between genetic, psychological, physiological, metabolic, socioeconomic, lifestyle, and cultural factors.



Miscellaneous factors associated with obesity
The children of overweight parents are more likely to be overweight than the children of thin parents.

If friends and family members offer comfort in the form of food, people will learn to deal with painful feelings by eating instead of using more effective coping strategies.

Poor folks tend to be fatter than the affluent.

People living in groups that frequently celebrate and socialize at get-togethers featuring tempting food tend to be fatter than those who do not.

Even artificial sweeteners are implicated in weight gain and obesity. In a recent study at Purdue University, rats that were given artificial sweeteners ate three times as many calories as rats given real sugar. Researchers hypothesize that the engineered sweeteners interfere with the body's natural ability to regulate food and caloric intake based on the sweetness of different foods. ("A Pavlovian Approach to the Problem of Obesity," International Journal of Obesity, July 2004)

Some individuals eat great quantities of food, exercise moderately or not at all, and never seem to gain weight. Others walk past a bakery and gain ten pounds. No two people are the same, and no two obesity profiles are identical.

Part II
 

OBESITY. IS IT AN EATING DISORDER?

Health risks associated with obesity

Hypertension. (High blood pressure, a contributor to stroke and heart disease).

Overweight young people (20-45) have a six times higher incidence of hypertension than do peers who are normal weight. Older obese folks seem to be at even greater risk.

Diabetes.

Even moderate obesity, especially when the extra fat is carried in the stomach and abdomen (instead of hips and thighs), increases the risk of non-insulin dependent diabetes mellitus (NIDDM) ten-fold.

Cardiovascular disease.

Both the degree of obesity and the location of fat deposits contribute to the potential for heart and blood vessel disease.

The fatter the person, the higher the risk.

People who carry extra weight in the trunk area (stomach and abdomen) are at higher risk than folks who store fat in hips and thighs.

Cancer.

Obese men are at elevated risk of developing cancer of the colon, rectum, and prostate.

Obese women are at elevated risk of developing cancer of the breast, cervix, uterus, and ovaries.

Endocrine problems.

Irregular menstrual cycles; other menstrual problems; and pregnancy complications, especially toxemia and hypertension.

Hormone imbalances of various kinds may contribute to, or be the result of, obesity.

Gall bladder disease.

Obese women 20-30 years old are at six times greater risk of gall bladder disease than their normal-weight peers.

By age 60 almost one-third of obese women will have developed gall bladder disease.

Lung and breathing problems.

Obesity can impede the muscles that inflate and ventilate the lungs.

Obese individuals may have to work hard to get enough air and over time may not be able to take in the oxygen needed by all body cells.

Arthritis.

Obese individuals are at increased risk of developing gouty arthritis, a distressingly painful disorder.

In addition, excess weight stresses vulnerable joints, in particular the back and knee, which may develop osteoarthritis, a mechanical rather than metabolic problem.

A recent (2005) survey published by the American Orthopaedic Foot and Ankle Society found that even if people escape arthritis, increased rates of foot and ankle pain are found in individuals who are overweight and obese.

Premature death.

Research indicates that obese people die sooner than their normal weight peers.


Other problems associated with obesity

Sleep disturbances.

Especially sleep apnea (breathing stops for several seconds; then the person rouses, gasps, and struggles to catch breath.

Episodes may continue through the night.)

Sleep apnea can lead to high blood pressure, other cardiovascular disease, memory loss, weight gain, impotency, and headaches.

It can also contribute to impaired job performance and automobile accidents.

Fewer opportunities to play.

Inability to fully participate in recreational activities

Fewer opportunities to play sports. Inability to compete effectively in sports and athletics; being picked last, or not at all, for team sports

Career limitations. Inability to perform some jobs; reduced job opportunities

Bias. Prejudice and discrimination in school and the workplace

Social limitations. Restricted social opportunities

Relationship problems. Restricted opportunities for romantic relationships.

Low self-esteem and body-image problems.

Some related to prejudice and discrimination encountered in school, at work, and in social settings.

Others stemming from one's perception of how far one is from the culturally accepted ideal body type.


One important piece of good news

Obese people do not seem to have any more psychological problems, or more serious psychological problems, than folks of normal weight.

Many of the problems they do have are a consequence of anti-fat prejudice and discrimination.

Some studies have suggested that many obese individuals are less anxious and depressed than normal-weight peers.


What can be done about obesity?

The simplistic answer: eat less and exercise more.

A more helpful answer:

Work with a physician to identify and correct any underlying medical, biological, or metabolic problems contributing to excess weight.

Check with a counselor to see if you are using food for a purpose that food cannot fulfill: love, comfort, escape, an antidote to boredom, and so forth.

If you are self-medicating with food, work with the therapist to come up with better ways of managing stress, painful emotions, and problems.

Don't ever diet or restrict calories when you are legitimately hungry.

If you do, you will set yourself up to binge later.

Eat normal, reasonable, moderate amounts of a wide range of healthy foods.

Portion control and exercise are probably the two most important factors in a successful weight management program.

Emphasize fruits, vegetables, and whole grains.

Don't cut out sweets and fats completely.

If you do, you will crave and sneak them.

Besides, your body needs the nutrients found in fats and carbohydrates.

Just don't overdo it.

Eat a nutritious breakfast every morning.

Ninety-six percent of everyone who loses weight and keeps it off eats breakfast every day, according to Ann Yelmokas McDermot, a nutrition scientist at Tufts University (USDA Nutrition Research Center).

If you skip breakfast, later in the day when your blood sugar drops and fatigue and cravings build, you will be vulnerable to binge eating or overeating.

Get enough sleep every night.

Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of another hormone that makes you feel full.

The combined effect may lead to overeating and weight gain. (Two studies are summarized in USA Today, December 7, 2004, page 1-D)

Very important:

Exercise consistently.

Get regular amounts of moderate, self-loving exercise.

Start with a few minutes of walking and slowly extend the time until you can do 30-60 minutes a day, 3-5 days a week.

If you haven't exercised in a while, be sure to check with your doctor first.

Find a support system.

Friends are great; so are support groups.

Be gentle and realistic with yourself.

If everyone in your family is round and sturdy, chances are you will never be a super model -- but you can be happy and healthy.

Also remember that healthy, realistic weight loss takes time.

Losing one-half to one pound a week isn't very glamorous, but if you go any faster, you will make yourself hungry, and hunger will inevitably make you overeat.

What about diet pills, other weight-loss products, and weight loss programs?

Surgery?

Over-the-counter products.

There are many items in drugstores and health food stores that claim to help people lose weight.

None seem to be both safe and effective.

The ones that are effective are only minimally so, and they have significant side effects and health risks.

The ones that are safe don't seem to be very effective in helping folks lose weight and keep it off.

Think about it: if there really were a safe and effective weight loss product available over the counter, everyone in the Western world would be slim.

Our best advice: save your money.

Prescription medications.

Surgery.

For some obese people, gastric bypass (and stomach stapling and related techniques) may be a lifesaving measure.

The procedure is major surgery and is associated with risk of significant side effects and complications.

For this reason it should be considered a treatment of last resort.

Also, to be successful, the patient must cooperate with an entirely new way of eating and managing food.

If nothing else has worked for you, and if your medical situation warrants such a drastic approach, talk to your physician to see if you might be a candidate for this procedure.

Above all else, nothing will beat switching to a healthy way of eating and exercising. If you haven't started doing this, get with the program and do it now!*!

This person was banned last week and now coming back with a new user name and has been banned again with what I understand from Admin.

Water Vs Coke
 

WATER

#1. 75% of Americans are chronically dehydrated.
(Likely applies to half the world population.)


#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.


#3. Even MILD dehydration will slow down one's metabolism as 3%.


#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.


#5. Lack of water, the #1 trigger of daytime fatigue.


#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.


#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.


#8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water
you should drink every day?


COKE


#1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.


#2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days.


#3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the "real thing" sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.


#4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.


#5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.


#6. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.


#7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix with the Coke for a
sumptuous brown gravy.


#8. To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your
windshield.


FOR YOUR INFORMATION:

#1. the active ingredient in Coke is phosphoric acid. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis.


#2. To carry Coca-Cola syrup (the concentrate) the commercial trucks must use a hazardous Material place cards reserved for highly corrosive materials.


#3. The distributors of Coke have been using it to clean engines of the trucks for about 20 years!


Now the question is, would you like a glass of water or Coke?

Well, Happy Sunday all! I reached my first 15 pounds, lost 1 pound this week! Now I'm 200. Forget i said that, it's depressing to think of that number. So....I'll think about it tomorrow!

YEAAAAAAA TERI! Good for you! That's exactly what we want - slow and easy so it'll stay off!

Keep up the good work, girl!

We're all so proud of you.

I'm BACK!!
 

Hey, all!

Sorry I was incommunicado for the past four days! I was in Florida getting my open water scuba certification!! (will post details on my scub thread http://www.yorkietalk.com/forums/sho...ighlight=scuba in an hour or so, so check that out!)

Hope everyone is having a healthy eating week so far!! I understand I have a LOT to catch up on, so I will be back-tracking through the thread and getting myself back in order before flying to Vermont on Thursday for a week!! (yeah, I know, my head is SPINNING!! I have a wedding to go to at home). Hang in there with Pat, and PLEASE get me your Sunday weight ASAP so I can get the chart out this week before I go.

HUGS!

Hooray!!
 

Nicely DONE, my friend!! You are doing soooooo well!!! And just think, by this time next week you will probably be BELOW 200!!!!!!!! No more depression there, eh sweetie!!??

HUGS to you, girlie girl!! YOU ROCK!! :D

Oh Wow!!
 

Villette, that is SO COOL!!! Makes sense you ate Mexican after watching the Spanish station talk about your company!!! Congrats, girlfriend!! That is ever so cool! :D

Goodness Gracious!!!!!!!!!
 

Pat for goodness sake, I was only gone four days and LOOK what you have DONE!! Wow!

Loads of research and posting ALL DONE ON YOUR BEHALF, Healthy Eating Club Members!!!

Are you reading? Are you DOING??? Are you LOSING????

I know some of you are, and I congratulate you!! If you are TRYING and not having much luck, PLEASE PM Pat or I for individual help! We are there for YOU!!

Pat, again my friend, THANK YOU FOR ALL YOU DO!!! :thumbup:

An Active Approach to Managing Menopause
Get Moving to Relieve Discomfort

You’ve heard the jokes and the horror stories. But often, faced with the onset of menopause, most of us don’t know whether to laugh or cry. Luckily, if you’re determined to stay fit—or get fit— there’s no time like perimenopause to begin a sensible physical regimen.

Physical activity, the most effective alternative therapy available for women suffering menopausal symptoms, allows women to manage both their bodies and emotions. When you exercise, your adrenal glands are stimulated to convert the male hormone androstenedione into estrogen. Just four 30-minute exercise sessions per week are enough to keep you "topped off" with estrogen.

Regular exercise can benefit you in a number of ways as you pass through menopause: strengthening your heart and bones, avoiding or minimizing weight gain, improving your mood and sense of overall well-being. It also reduces the duration and intensity of those infamous hot flashes. In a recent Swedish study, researchers found that postmenopausal women who exercised were able to handle menopause without Hormone Replacement Therapy (HRT); in fact, some of them did not experience hot flashes at all. Other studies have found similar beneficial results, including mood elevation in pre-, peri-, and postmenopausal women. Indeed, studies have shown that regular physical activity benefits not only women going through natural menopause but also those on HRT.

On the other hand, being sedentary as you approach menopause opens you up to a host of potential problems. Sedentary women are far more prone to heart disease, high blood pressure, diabetes, and obesity; they’re also more likely to suffer stiffness and chronic back pain, irregularity, poor circulation, shortness of breath, weak muscles, depression, and sleep disturbances. Walking, jogging, dancing, swimming, biking and other aerobic activities help circumvent these problems. What’s more, studies have shown that women engaging in aerobic activity or strength training have reduced mortality from cancer.

Being active will also help you keep osteoporosis at bay—thus lowering the risk of bone fractures in your later years—since bones diminish in size and strength if you’re inactive. Because exercise stimulates the cells that help generate new bone tissue, bone mass lost through disuse can be re-built with weight-bearing activity. In fact, even postmenopausal women can help preserve bone mass in their spine with regular exercise.

Physical activity also raises the level of endorphins in the blood, enhancing your mood and allowing you to respond positively in the face of stress. Partly the result of estrogen in a woman’s body, these "feel-good" biochemicals also help regulate body temperature—which in turn can diminish the frequency and intensity of hot flashes. In one study of postmenopausal women who were physically active, severe hot flashes and night sweats were only half as common.

Last, but certainly not least, regular exercise may allow you to maintain better mental agility by increasing the amount of oxygen delivered to the brain. A study comparing older women who were sedentary with older women who exercised regularly for four months, found that the active group processed information faster when tested. In addition, exercise may slow down the loss of dopamine, a neurotransmitter which helps prevent shaking and stiffness that come with old age.

What type of exercise routine should you plan if you’re gearing up for (or going through) menopause? Generally there are three components to a healthy routine: appropriate stretching exercises to improve and maintain flexibility, resistance training to delay loss of bone and muscle tissue, and aerobic activity that will strengthen your overall health and help you maintain a sensible weight.

The bottom line is that whether you crave solitude and independence on an early morning walk or an exercise class that’s always a social occasion, you’ll be much better prepared to soar through menopause if you’re taking care of the body you’re in. You may still have those flashes— but they may be warm rather than hot, and a lot easier to endure!