Friday, December 20, 2013

Some important info from Paleo Burn - Magical Nutrients found in these foods:

PaleoBurn I briefly touched upon this point yesterday... A recent study from the American Dietetic Association revealed that even though two groups of individuals ate the same amount of calories, individuals who ate 30% more of one particular nutrient sported low levels of body fat while the other group was clinically overweight and/or obese. Ouch! What's this magical nutrient? Well, it's found in foods like: Apples Pears Berries Avocado Sweet Potatoes Artichokes Almonds Pumpkin Broccoli And a ton of other foods... The nutrient is FIBER, and we highly suggest getting your fair share (~30 grams a day) as it packs a ton of benefits like: **slowing digestion and gastric emptying to support stable blood sugar levels and decreased insulin output (this means more fat loss) **signaling the release of hunger-crushing hormones supporting feelings of fullness and appetite control **promoting weight control independent of calorie intake (as the ADA study revealed) Basically, it's one of those super nutrients that you should be aiming to consume with every meal, but before you start increasing your fiber intake, there's one other very important thing you need to know. You see, because fiber is primarily found in carb-containing foods like fruits, veggies, and whole grains, we want to make sure you are aware of a little-known, extremely effective carb-fighting trick that you can use each and every time you eat carbs. This simple carb-fighting "ritual" is clinically proven to: *Lower your blood sugar *Increase insulin sensitivity *Decrease fat storage *Increase fat burning Even better, you can perform it in just a few seconds...and it WORKS like gangbusters. ==> Here's what to do EVERY TIME you eat carbs To your success! - Ken

Saturday, December 7, 2013

Tuesday, December 3, 2013

5 Ways to Stay Skinny In the Season of Temptations - copy & paste in your browser

Monday, November 25, 2013

Little Black Dress Diet - Copy & paste link into your browser

My 2 Day A Week Diet

Our friend who told my hubby and me about this diet called it the Starvation Diet. Well, that is enough to have anyone running to the fridge for some comfort food! Besides I researched it and got info about people eating 5-600 calories a day EVERYDAY! That will KILL YOU! So here it is: The 2 Day A Week Diet Two days a week (usually Tues./Thurs. unless something special is happening, then we do Mon./Wed. - like this week because Thursday is Thanksgiving) - As a woman, those 2 days, I eat 500 calories - As a man, my husband gets to eat 600 calories (Women, I don't really think it would hurt much to add the extra 100 calories, but that is a slippery slope to eating whatever the hell you want!) Basically, if you ONLY eat veggies, you will be stuffed by the end of the day. My husband (Angelo) often doesn't eat all 600 of hits calories. I usually have a fruit which is about 3 times the calories of most veggies so I have to severely limit myself by the end of the day, BUT REMEMBER, this is only 2 days a week! THIS CAN BE DONE! IT IS NOT THAT PAINFUL! If I do have 100 calories left after dinner, I can eat a bag of low fat popcorn. These are the things we are noticing and are changing in our diet: 1) Salad dressing has as much as 200 calories per tablespoon! I usually make my own out of oil, vinegar & mustard but since we started this diet, we are buying fresh made salsa which adds few calories and lots of extra vitamins & minerals. 2) Meat is calorie dense so STOP EATING 3 OR 4 PORTIONS! This was very difficult for my hubby as he was on the Atkins Diet for a few years. (For those of you tempted to try it, you will gain all your weight back and then some once you go off it.) I am not a big fan of meat so this didn't bother me. BUT BE AWARE that if you choose to have meat on the low calorie days, you will probably go to bed hungry. Our friend has a Weight Watchers frozen dinner on his low cal day. We go vegetarian that day as eating all that fiber and whole, natural food helps clean out your belly and intestines and colon. 3) We are being more careful even on our non-diet days. I am joining my husband in eating sugar-free products (like ice cream) and he is joining me in eating more high fiber, whole grains. I think this is what is helping us more than anything. I am so happy that my hubby is not putting himself at risk anymore by eating 3 to 4 portions of meat in every meal. And he is happy that I am not putting myself at risk for diabetes by eating all those sweets. (P.S. I also got him to stop drinking diet sodas - I just kept e-mailing him the articles about how bad they are until he finally gave in. ;->) 4) We are drinking coffee with 1% milk and Splenda when we have the urge for something sweet, esp. on the low cal days. I have done a lot of research and Splenda and Truvia do not have the same issues as the old zero calorie sweeteners. (This I know because the others give me terrible headaches.) 5) BE VERY CAREFUL WHAT YOU BRING INTO THE HOUSE, EVEN IF IT ISN'T THAT BAD IN SMALL QUANTITIES. There are some great sugar-free sweets out there nowadays. We bought some home-made sugar free fudge that was delicious, but even with Angelo skipping two days, he had finished it off in less than a week. I won't be buying that fudge anymore, nor will I be buying tortilla chips. I can eat a few and let it sit in the cupboard (sometimes for too long), but Angelo eats things "so they won't go to waste". ;-) O.K. You have the basics here. My biggest recommendation is to learn to love veggies. Find ways to eat and/or cook them so they taste delicious. I am really starting to appreciate raw veggies. You might even want to look at the raw food diet recipes. If you have questions, post them here. Comments would be very welcome too! All the best to you on your journey to better health!


I am going to write a post and see how it come out. 1) Will it show that I just skipped a line and started again? 2) Will it show these numbers? 3) Or will everything be all bunched up together like it is when I repost others' articles. /Users/sherriemiranda/Desktop/sher pic.jpg 4) Will the above picture come out? If any of these things work when I post my own stuff, MAYBE I will keep the blogs. I would love to hear your thoughts!

10 Weight Loss Tips From the Duke Diet

10 Weight Loss Tips From the Duke Diet Follow the Duke Diet's medically tested slimming strategies and watch the pounds melt away. Tips to Deal with Obesity By Rachel Grumman Bender Losing weight is easier when you've got an experienced support team. That's the concept behind the Duke Diet, which focuses on smart, healthy, straight-forward strategies for losing weight and keeping the pounds off. Celebrity fashion stylist Kithe Brewster came to the center to work toward his goal of losing 60 pounds in 6 months by following the Duke Diet. The diet, which was developed over 40 years by the experts at the Duke Diet & Fitness Center in Durham, N.C., sets itself apart from other weight-loss plans with its team approach, offering clients the opportunity to stay at the center for several days or weeks so they have immediate access to nutritionists, exercise physiologists, medical doctors, and psychologists to help them change their eating and exercise habits. Watch Stylist Kithe Brewster Lose 60 Lbs in 6 Months But you don't need to travel to the Duke Diet center to take advantage of the program. We asked the center's experts to share their top 10 tips for achieving weight loss success — from scheduling meals to getting a grip on emotional eating. Here's what they told us: 1. Eat More — But Choose Wisely You already know that fruits and vegetables are good for you. That's because they're not only packed with disease-fighting nutrients, but they're also great for losing weight and maintaining weight loss. Fruits and vegetables contain fiber and water, which fill you up so you eat less at each meal. Duke Diet nutritionists recommend loading half of your plate with fruits and vegetables at lunch and dinner to leave less room for unhealthy foods. "Seeing a full plate also helps you feel more satisfied on a low-calorie diet," says Christine B. Tenekjian, a Duke Diet & Fitness Center dietitian. "When people come to our program, they're afraid of being hungry, but more often they say, 'This is more food than I usually eat.'" Tenekjian recommends having at minimum of two to four servings of fruits and vegetables each day and making sure your plate contains 50 percent produce. Ideally, the rest of your plate's real estate should be filled with 25 percent healthy protein — fish, lean beef or white meat chicken, or a plant-based protein such as tofu — and 25 percent should come from carefully-chosen, fiber-rich starches, such as beans and other legumes. 2. Schedule Your Meals Many people who come to the Duke Center have stopped listening to their hunger cues long ago and instead eat because they're upset, bored, or just saw a commercial for a tempting food, says Tenekjian. "As a society, we've really lost the ability to recognize our hunger signals," she notes. "Until the people who come here become cognizant of that, we ask them to eat on a schedule — small meals every three to four hours — when they go home." Those who are most successful at losing weight and keeping it off tend to eat five to six small meals a day or about every three to four hours, according to Tenekjian. 3. Keep a Food Journal Jotting down what you eat — in a journal, on your iPhone, or in an Excel spreadsheet on your computer — helps you stay aware of whether your meals are balanced, how frequently you're eating, and how many calories you're consuming. "If people come back to the center because they're regained the weight," says Tenekjian, "it's often because they stopped monitoring what they've been eating." Dieting Without Dropping Pounds? 4. Get a Grip on Emotional Eating To help halt emotional eating, says Sofia Rydin-Gray, Ph.D., assistant director of behavioral health and lifestyle coaching at Duke, first suss out why you're reaching for that pint of ice cream in the first place. She suggests asking yourself the following questions before eating. Am I hungry? How am I feeling? What do I really need? What can I do instead? "Some clients add questions, such as, 'How long will have to exercise if I eat this?' Or, 'How many calories will I have burn?'" says Rydin-Gray. "One client put a note on the fridge that says: 'What you're looking for isn't in here.'" Last Updated: 02/11/2011 This section created in partnership with Duke Diet and produced by the editorial staff of © 2011; all rights reserved.

Monday, November 18, 2013

Enjoy the Holiday Hoopla Without Gaining A Pound - copy & paste in your browser

Everyday Health - Lot's of great stuff there! While your there, look for my weight loss board. I am there as Author Sherrie Miranda

Weight Loss on Pinterest - Check out my board!

Saturday, November 9, 2013

Soups for Every Occasion! Simply copy and paste the url to your browser!

Copy and paste link into your browser for Best Anti-Aging Foods for Women

Tuesday, November 5, 2013

Directora Agua y Saniamiento Gobierno Regional Atlatico sur Nicaragua

Friday, September 13, 2013

2 Links about the NEW way we should be eating

Tuesday, September 10, 2013

10 Ways to Stay Accountable for Weight Loss - Copy link & post in browser (You'll be glad you did!)

Top Belly Slimming Foods - worth the effort of copying the link & posting in your browser

Martha Beck: "How to Fix the Broken Record in Your Head (The one that's always saying you're not good enough.)"

How to Fix the Broken Record in Your Head (The one that's always saying you're not good enough.) By Martha Beck Ah, the promise of a fresh new calendar—a fresh new You! This is the year it will finally happen: You'll envision your ideal life, purge your bad habits, and sail on to perfection! For almost half an hour! At least, that's how long it takes for the burbling Maria von Trapp voice in my head to be drowned out by one that sounds more like Don Rickles. Don never lets Maria finish a thought: "This year I'm going to exercise during lunchtime—" "No, Walrus Girl, you're going to lunch during exercise time." "I vow to stay calm no matter—" "You and how much Valium, Cruella?" "I'll say affirmations to boost my self-esteem—" "Loser!Loser!Loser!Loser!" How do I counteract this negativity? I have psychotic breaks. But that is not what you should do. You should follow these tips: Recognize Your negative Voice As a 2-Year-Old's Tantrum Trying to reason with it only increases the hysteria. Instead, take your inner 2-year-old to a quiet place and let it throw its fit. Write down all the cruel judgments until they fade to a grumble. Accept That Some of Your Self-Criticism May Be True, But Never Let Failure End the Story Instead of saying no to the negative voice, say, "Yes, and...." For example, "Yes, last year I jogged only as far as that new kielbasa stand...and I also managed to stop a few binges by reading trashy novels instead." Speaking of which... Never Just Quit; Always Substitute Bad habits fill needs, so find good alternatives to them. But remember, push-ups can't substitute for pancakes unless you love push-ups (in which case we will never be really close). Companionship, laughter, play—these things can sub for pancakes...most of the time. And that's enough. Instead of Planning to be Perfect, Plan to do a Little Better Win 51 percent of the battles, and you'll win the war. Get started right now by following some of the advice in O's Live Your Best Year Toolkit. You know if you try to follow it all, you'll end up rupturing something...and you'll find a way to sew it back together, because by God, this year all your stories are going to end happily. More Martha Beck Advice 8 steps to conquer the beast within How three simple words can put you on the path to happiness Are you on the right path? Read more:

Saturday, August 31, 2013

Sunday, August 18, 2013

10 Healthy Breakfast Ideas

10 Healthy Breakfast Ideas Take a fresh look at what makes a nutritious breakfast and what foods are good to eat at the most important meal of your day. By Kristen Stewart Medically reviewed by Pat F. Bass III, MD, MPH Breakfast really is the most important meal of the day. This is especially true for dieters who will find it easier to manage their weight and stay on track with a start to the morning that’s high in nutrition. The trick, however, is making smart choices. “A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit,” says Andrea Gorman, MS, RD, manager of clinical nutrition at Rhode Island Hospital/Hasbro Children’s Hospital in Providence. “All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.” Healthy Breakfast Ideas Related: The Importance of Breakfast Here are some ideas to get your day started right: 1) Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium. 2) Get off to a berry good start. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer. 3) Take your nutrition to go. Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s a meal that’s high in protein, dairy, and volume, and it’s very portable if you’re in a hurry. 4) Get a good “warm-up.” Susan B. Roberts, PhD, author of The Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston, recommends hot cereal: Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, it’s the perfect start to the day with plenty of fiber and volume. 5) Don’t skip the eggs. Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination. 6) Wrap up some burritos. Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese. 7) Call on cottage cheese. Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium. Look for cottage cheese brands that offer extra fiber. 8) Ham it up. Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C. 9) Don’t rule out a.m. vegetables. You can enjoy veggies with breakfast if you add them to some eggs. Dr. Roberts suggests cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired. 10) Think whole grain. Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.

Wednesday, August 14, 2013

Watch this Louise Hay video!

Benefits of a High Fiber Diet - copy and paste into your browser

Watch out for overeating in these places or at these times - A great link!!

Tuesday, August 13, 2013

20 Snacks Under 100 Calories - Great Slideshow!

This is definitely worth copying & pasting!

Saturday, August 10, 2013

Tons of great stuff here! Copy link & Paste in Your Browser

This might be a bit overwhelming, but you can always save it and read some later.

Great videos and really good article - Copy & Paste into Your Browser

Great Slide Show on Portion Sizes - Copy & Paste

Healthy Dining Out Tips - Great slide show!

This is worth the effort of copying and pasting into your browser!

Friday, August 9, 2013

How to feel full faster - great post!

As always, copy and paste.

10 Slimming foods - Definitely worth copying and pasting into your browser. You may get a couple other great, SHORT videos too! Happy dieting, everyone! ;-) <3

Thursday, August 8, 2013

8 Summery Super Foods - copy and paste into your browser

Wednesday, August 7, 2013

Weight Management Plan for people with type 2 diabetes (or to prevent type 2 diabetes)

Wednesday, July 31, 2013

10 Tips to Get Off the Diet Plateau

10 Tips to Get Off the Diet Plateau Have you reached a point where you can't seem to lose any more weight? Don't throw in the towel: These 10 tips can help you reach your goal weight. By Madeline Vann, MPH Medically reviewed by Pat F. Bass III, MD, MPH 10 Easy Ways To Get Over A Weight Loss Plateau Help Getting Over Weight - Loss Plateau No matter how dedicated you are to losing weight, you will hit a plateau at some point in your diet. This is when weight loss stalls and the numbers on the scale just don’t go down, even though you are still following your diet and exercise routine. “Weight plateaus are the most frustrating thing that my clients face,” says personal trainer Kelly Guillory, a National Academy of Sports Medicine-certified trainer at CrossGates Athletic Club in Slidell, La. “They are very real. The numbers on the scale do not move — it’s not just in your head.” Guillory says weight loss is 70 percent diet and 30 percent exercise. For any given dieter, making small changes in either realm can get the numbers back in motion. Beating the Diet Plateau Try these tips for moving the scale in the right direction again — you may not even need all of them to start seeing a difference: 1.) Ruthlessly clean up your diet. “I have the four deadly sins of food: butter, cheese, fried food, and sugar. These things will keep you from making progress. Examine your diet to make sure you’re being honest with yourself. You lose the right to complain if you aren’t eating what you are supposed to,” says Guillory. 2.) Skip the alcohol. Alcohol not only adds calories to your diet, but it effectively slows your metabolism and reduces your motivation to work out and diet. 3.) Go low-glycemic. If you still have refined carbs in your diet, get rid of them, especially before a workout. Eating a meal containing low-glycemic carbs about three hours before a workout results in more fat burned than a meal containing refined carbs. 4.) Vary your exercise routine. “If you’re coming to the gym and you’re doing the same thing every time, change your workout,” says Guillory. Run today, lift weights tomorrow, swim on the next day, take a group exercise class the day after. 5.) Try high-intensity interval training (HIIT). Working out at different levels of intensity is thought to increase weight loss. Guillory has her clients weight-train for about 20 minutes, exercise at 85 percent of their maximum heart rate for about 10 minutes, do more weight training for about 10 minutes, and then finish with moderate cardio exercises. 6.) Strength train. Use weight training to build muscle. Each pound of muscle burns about 50 calories a day at rest. According to a national survey of more than 6,000 adults, about 19 percent of people who were successful with weight loss included weight training in their workouts. 7.) Use a heart rate monitor. “It keeps you honest about the intensity of your workout,” says Guillory. Figure out your maximum heart rate by subtracting your age from 220. Target your workouts so your heart rate stays between 65 and 85 percent of your maximum most of the time. 8.) Drink water. If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. Guillory recommends consuming about half your body weight in ounces of water every day if you work out a lot (more if you’re outside in the heat). A 145-pound woman should drink about 73 ounces of water. 9.) Exercise for more than 30 minutes every day. People who exercise at least 30 minutes every day are more successful with weight loss. Try to get in at least this much exercise — and increasing the time you spend working out every day will increase the caloric burn. 10.) Get the people in your life on board. Most people don’t sabotage your diet on purpose, says Guillory, but their food-related acts of love could be undermining your weight loss. Plateaus are a diet downer, but by making these slight adjustments to your plan, you should get that scale back on track in no time.

Oprah Quotes Or, as Buddha said: "The lesson will be repeated until it is learned."

Ever Consider A Hypnotherapist?

I can't recommend this for everybody, mainly because my hypnotherapist was a psychotherapist before becoming a renowned hypnotherapist. Others may not have such great choices in their area. I had my 2nd appt. yesterday and I just can not believe how great I feel. The first appt. left me with the confidence to stay on my weight reduction program, but yesterday's appt. left me feeling lighter and happier. She helped me to let go of past emotions: hurt, anger and resentment. She helped me feel like I can emotionally disconnect from people who want to hurt me or people who are jealous for whatever reason. I also am realizing that even though someone talks bad about you, it doesn't make you look bad. It makes the other person look bad; at least any logical person would see the meanness in their ranting. I am eating healthier, finding more joy and getting my writing done (i.e. finishing my novel), all with the help of this well-known hypnotherapist. And it feels great! P.S. I will report back the next time someone speaks ill of me just so you can learn from how I deal with these issues now.

Oprah's Favorite Instant Mood Boosters

Oprah's Favorite Instant Mood Boosters By Oprah Winfrey Every morning when I open my curtains for that first look at the day, no matter what the day looks like—raining, foggy, overcast, sunny—my heart swells with gratitude. I get another chance. When you think about it, it's truly awesome: seven billion people finding their way in the world, trying to make sense of the human diaspora. In the best of times and worst of times, I know for sure, this life is a gift. Yes, I recognize that I get to live on a big scale. But in the end the only difference between being famous and not is that more people know my name. When it comes to what really matters—what makes us laugh and cry, grieve and yearn, delight and rejoice—we share the same heart space. We just fill it with different things. Here are 20 of my favorites: 1. Planting vegetables in my garden. 2. Making blueberry-lemon pancakes on Sunday morning for Stedman. Never fails to delight him—like he's 7 every time. 3. An off-leash romp on the front lawn with all five dogs. 4. A rainy day, a chill in the air, a blazing fire in the fireplace. 5. Picking vegetables from my garden. 6. A great book. 7. Reading in my favorite place on Earth: under my oaks. 8. The spinach, goat cheese and herb pizza at ABC Kitchen in New York City. 9. Tazo's Passion tea, with a little lemon and fresh mint. 10. Cooking vegetables from my garden. 11. A drink handmade by my pal Eddie Chavez. 12. Sleeping till my body wants to wake up. 13. Waking up to the real twitter: birds. 14. A workout so strong, my whole body breathes. 15. Eating vegetables from my garden. 16. Being still. 17. Embracing silence. 18. Listening to Snatam Kaur's version of "Ong Namo." 19. Scones at the Hotel Bel-Air. If Queen Elizabeth only knew, she'd eat no others. 20. Gratitude as a daily spiritual practice. Every day I bless my life by counting my blessings. Read more:

Thursday, July 25, 2013

What Is creativity?

Sunday, July 21, 2013

Peter & Paul: Killing, Snooping, and Lying

Peter & Paul: Killing, Snooping, and Lying: I have no desire to enter into a polemic regarding the righteousness of decisions made by any duly elected government. I’m sure they all...

Foods That Help You Get Rid of excess pounds

Slide show: Core-strength exercises with a fitness ball

Essential Nutrition for Women slide show

Monday, July 8, 2013

India.Arie: "The Universe Does Rise Up to Meet You"

Watch this video: Then Read more:

Sunday, June 30, 2013

Double Your Fat Loss Now

Click on the link to learn about the 4 hormones making us fat:

Weight Loss Success Stories

Check out these Weight Loss Success Stories:

Look what the celebrities are doing to lose weight!

Look what the celebrities are doing to lose weight!

Tuesday, May 28, 2013

How to Find Your Emotional Balance

How to Find Your Emotional Balance By Liz Brody Step 2: The Keys to Balance No matter where you are on your emotional surfboard (even if you're off it), these mood-steadying strategies make for easier riding. 1. Mind Rx: Taking a break—imaginary or real—can help settle emotions on a bumpy day. 2. Daydream: "When you think about pleasurable things like sex or food, PET scans show different patterns lighting up in your brain than when you think about work or something unpleasant," says Mehmet Oz, MD, director of the Cardiovascular Institute at Columbia Presbyterian Medical Center. 3. Fake it: Research shows that when you put on a smile, even a forced one, your mood often follows. Hold your head high, walk confidently, pretend you're Serena Williams after winning the Grand Slam. 4. Listen to music: Put on a pair of headphones and let yourself get carried away. 5. Go to a bookstore and just browse. "Look at travel books, photography books," suggests Byllye Avery, founder of the National Black Women's Health Project. "Dip into some fiction and let your mind go there." 6. Run away: Spas are ideal, Snyderman says (when she books herself for a quick getaway, she tells her kids to "call only in an emergency—and homework doesn't count"). But you can also escape to a friend's house for the weekend, get in the car and just drive, or take a day to be a tourist in your own town. Read more:

What Stress Does to Your Body

What Stress Does to Your Body Copy and paste the following link into your browser:

Sunday, May 19, 2013


Thinking Your Way to Healthy Weight Loss

Thinking Your Way to Healthy Weight Loss Healthy weight loss comes along with confidence and self-esteem. Try these expert tips to think your way thin. By Chris Iliades, MD Medically reviewed by Cynthia Haines, MD Healthy weight loss starts with healthy thinking. No matter what your current weight, you can begin to think and live like a thinner person. For example, you don't need to wait until you reach your weight-loss goals before you start to update your image. "I tell my clients to start thinking and dressing thinner as soon as they start losing weight. Why wait to reap the rewards? As soon as you start to look better, go ahead and show it off," says nutrition expert Joan Salge Blake, MS, RD, LDN, clinical associate professor at Boston University. Many weight-loss tips are about how to exercise and count calories, but nutrition experts know that healthy weight loss is also about attitude. "Body image and self-esteem shouldn’t be linked to a number on a scale. Thin does not equal happiness,” says Debra J. Johnston, RD, director of nutrition services at Remuda Ranch in Wickenburg, Ariz. “However, weight loss can lead to improved health, and that can make us feel better and live longer." The Right Attitude for Losing Weight By creating the right attitude and approaching healthy weight loss strategically, you can start to think your way thin. Here are weight-loss tips that can help get your mind in shape so your body will follow: Make a commitment not only to lose weight, but also to change your lifestyle. To solidify what you’re doing, write up a contract. Include the weight you want to lose and the changes you want to make to get there. Sign it and post it where you can see it. Get professional advice. "Consider finding a coach or motivator to help you," suggests Blake. For some people, working with an exercise or a diet counselor can be one of the best ways to lose weight. This extra motivation and encouragement can make a positive difference in your success. Break down weight loss into achievable goals. Healthy weight loss comes slowly and regularly, not quickly. Setting unrealistic goals just leads to frustration and failure. Seek measurable goals that are more than just pounds. "By focusing on improved health and not a number on the scale, we can learn to appreciate small goals along the way,” says Johnston. “One way that we can see weight loss without focusing too much on weight is by being in tune with how our clothing fits.” Select a pair of pants or a particular dress and try it on at the same time of the day one day each week, taking note of how it fits. Keep a food diary. By writing down what you eat, when you eat, and how you feel when you eat, you can begin to be aware of your personal eating behaviors and start to avoid mindless eating that comes from stress or boredom. Monitor your health. "Another idea is to focus on improved health,” suggests Johnston. “Have your blood pressure read on a weekly basis. Is it improving? Or monitor other health factors. When you walk up the stairs on your way to bed each night, do you breathe more easily? Do you feel less tired at the end of a long day?" Accept the ups and downs. Expect some setbacks along the way and, instead of giving up, think through weight-loss obstacles to overcome them. There are no perfect plans to lose weight. You can fall off the wagon occasionally without giving up the journey. Plate size makes a difference. "Your grandmother's china plates were 36 percent smaller than today's plates," says Blake. That means bigger food portions fill today's bigger plates. "One tip to think your way to better portion control is to use smaller plates," says Blake. Resize your portions. Another trick for portion control is knowing that a healthy portion of meat is about the size of a deck of cards, and a healthy portion of starch is about the size of a tennis ball. You can fill in all the empty areas of your plate with plenty of fruits or vegetables and still expect healthy weight loss. Reward yourself when you reach your goals. "Every time you make it through the week on your healthy diet, put a few dollars in a piggy bank. At the end of the month, reward yourself with a gift or activity — other than eating — that you enjoy," says Blake. Finally, don't forget that healthy weight loss is hard work and that you don't have to pursue it alone. Seek support from your friends and family. Let them know how important your weight-loss goals are. The lifestyle changes you make now can serve as a powerful example for your loved ones. There are many ways to lose weight and many weight-loss tips, but the secret to ultimate weight-loss success is a good mental game plan. Last Updated: 10/05/2010 This section created and produced exclusively by the editorial staff of © 2013; all rights reserved.

Wednesday, May 15, 2013

Foods That Help to Lose Weight

Copy link and paste into your browser! You'll be glad you did!

Tuesday, May 14, 2013

Foods That Can Burn Fat

Diet and Nutrition: Slimming Foods Foods That Can Burn Fat Looking for a miracle diet food? It's time to call off the search — there's no such thing. "If you take in more calories than you expend, you gain weight," says David Katz, M.D., of the Yale Prevention Research Center in Derby, Connecticut. "It's simple biology, and no milkshake or mackerel can save you from that fate." But before you throw in the towel, there are certain foods that promote satiety (the feeling of fullness that comes after a meal) more than others. While they're not miracle foods, they can help you eat less over the course of the day. "When you're looking for foods that are going to keep you fuller for longer, look for ones high in fiber, healthy fats and protein, or with a high water content," says Barbara Rolls, Ph.D., professor of nutrition at Penn State University and author of The Volumetrics Eating Plan. "The additional benefit is that a lot of these foods are also really good for you and packed with important nutrients, vitamins and minerals." Apples An apple a day may keep the fat pants away, too. This portable fruit is the perfect snack, with a high water content and both kinds of weight-busting fiber: soluble, which helps prevent blood sugar spikes that lead to cravings, and insoluble, which helps fill you up. "A medium apple is about 85 percent water with 5 grams of soluble fiber, making it a snacking powerhouse," says Elisa Zied, M.S., same calorie level. To sweeten the pot, apples also contain quercetin, a flavonoid shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs. TIP: Organic apples are worth the extra cost because commercial apples retain more pesticide residue than fruits you peel, such as oranges or bananas. And with half the fiber and most of the iron, magnesium and vitamin C, you definitely want to eat that peel to get the full slimming benefits. Eggs They're a great source of protein, which may be key to keeping you full. A recent study published in the Journal of the American College of Nutrition found that when people ate two eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels. "The study proved our hypothesis that eating eggs induces higher satiety and keeps the subject fuller for longer," says lead researcher Nikhil V. Dhurandhar, Ph.D., from Pennington Biomedical Research Center in Baton Rouge, Louisiana. Although this was only a one-day study, eating eggs regularly may have long-term weight management benefits, says Dr. Dhurandhar. TIP: For a healthier egg, farmers are improving the hen feed by adding canola oil, alfalfa, rice bran and even sea kelp. Try Eggland's Best eggs, which contain omega-3 fatty acids, along with more vitamin E and less saturated fat than regular eggs. One study found that eating a breakfast of two eggs can leave you feeling full longer than a bagel. Cauliflower "When you are trying to lose weight, non-starchy vegetables such as cauliflower are one of the few foods that can be eaten in unlimited quantities," says Dr. Rolls. It's good for you, too. Cauliflower contains the cancer-fighting phytonutrient sulforaphane, as well as a good amount of folate and vitamin C, which may be helpful for weight loss. In fact, a review from Purdue University pointed to vitamin C status as a key factor in how much fat is burned during physical activity. All that and it's pretty tasty, too. (If you're not a cauliflower fan, try spinach or broccoli.) TIP: Love the creamy consistency of mashed potatoes? Steam a head of cauliflower and mash it with garlic salt, a sprinkling of grated Parmesan cheese and a touch of butter. Lowfat Yogurt If the yogurt ads are to be believed, you should be fitting into that itty-bitty bikini before you know it. While yogurt and other dairy products are not weight-loss magic bullets, there is some truth in advertising. A recent study at the University of Tennessee found that dieters eating three servings of yogurt daily lost twice as much weight as their non–dairy– eating counterparts on a 12-week weight-loss program. Why? "Calcium combined with other bioactive compounds found in dairy products slows down the process of making fat and increases fat burning, especially around the belly," says lead researcher Michael B. Zemel, M.D., a professor of nutrition and medicine at the University of Tennessee in Knoxville. No word yet on how effective ice cream is at burning fat, but we're not holding our breath. TIP: Sneak more dairy into your diet by adding plain yogurt to dips, sauces and salad dressings. You get the health benefits without the added sugar of flavored yogurts. Oatmeal Mom didn't know how right she was: Breakfast is the most important meal of the day — just eating it can make you slimmer. Researchers at the University of California, Berkeley analyzed a national six-year survey and found that people who ate breakfast had a lower body mass index (BMI) than people who skipped breakfast, and that those who ate cooked cereal had a lower BMI than any other breakfast-eating group. Also, oatmeal was ranked as the most satiating breakfast food on the Satiety Index, developed by Australian researchers a decade ago, and it's the third most satiating food overall. "Oatmeal helps you stay fuller longer, since it's packed with fiber and is a good source of protein," says Dr. Katz. TIP: If you don't have time for cooked oatmeal every morning, make muesli by mixing old- fashioned oats with plain yogurt, dried fruit and fruit juice and leaving it in the fridge overnight. Peanuts Almonds and walnuts have been getting all the glory these days, but don't discredit peanuts, the most commonly eaten nut in America. Researchers at Purdue University found that peanut eaters end up eating less over the course of the whole day and are more likely to maintain weight, even if given as many peanuts as they want. So what is it about peanuts? Is it the protein? The fat? Turns out it's a little bit of everything. "We've tried to isolate different components of the nut to determine what makes it so filling,' says Richard Mattes, Ph.D., a nut researcher at Purdue. "But there is something special about the whole package." TIP: Calories do count, so look for single-serving sizes at convenience stores and drugstores. Soup We all know soup is good food, but who knew it was slimming, too? A recent study published in the journal Obesity Research found that adding two 10-ounce servings of broth-based soup to a weight loss diet each day can almost double the amount of weight lost in a six-month period. Why? Adding water into a food makes it more filling than drinking water separately. "The water in soup adds volume to a meal and helps you feel fuller, without extra calories,' says Dr. Rolls, lead researcher on the study. "As a result, you take in fewer calories over the course of the day." TIP: Add your own veggies or fiber-rich beans to broth-based canned soup to keep you full longer. Fish You might be surprised to learn that fish tops oatmeal and vegetables in the satiety department. The Australian Satiety Index ranks steamed white fish such as halibut or cod as the number-one most filling food out of 38 common foods. Also, a new study from Karolinska Institutet in Sweden found that people ate 11 percent less at dinner after having fish for lunch versus those who ate a beef lunch. "This study demonstrated that a protein-rich lunch meal with fish protein reduced calorie intake compared with the same-calorie lunch meal of beef protein," says lead researcher Saeedah Borzoei, Ph.D. Why is it so filling? "We are still learning about the filling properties of fish, but we do know that fish has a strong flavor, which can lead to greater satiety and less of a need to eat," notes Dr. Katz. TIP: To add some flavor to grilled fish, try a quick marinade of soy sauce, lime and ginger. Bulgur High-fiber grains are a great way to round out a meal, and fine-cut bulgur is easy to cook. Bulgur, which is a quick-cooking form of whole wheat, takes about 10 minutes or less to prepare once water is boiled and is a great substitute for white rice and pasta, which are low in fiber and heavily processed. "Fiber helps prolong the insulin response so you don't have the blood sugar spikes you have with low-fiber carbohydrates like white pasta or rice," says Dr. Katz. With all the good fiber comes some other benefits: iron and vitamins E and B6. TIP: Find bulgur in health-food stores and organic markets. For a quick side dish, combine fine bulgur with chicken broth, diced canned tomatoes and some cooked onions. Salad When most people think of dieting, they think of salad. But if that means some sad greens topped with unripe tomatoes, it's no wonder diets don't work. "Salads are a great opportunity to add a lot of filling foods into your diet at one time: fresh vegetables, lean protein, beans and healthy fats," says Dr. Rolls. And research backs it up. A study from Penn State University found that women who ate a salad before a pasta lunch ate fewer calories for the whole meal than those just digging into the pasta. TIP: Start your salad with mesclun, arugula or spinach. Not only are these greens tastier than iceberg, they also contain more iron, calcium, vitamin C and folate. Last Updated: 06/01/2007 Republished with permission from Woman's Day, a publication of Hachette Filipacchi Media U.S.

Monday, May 13, 2013

Slimming Food Combos For Your Body Type - This is well worth the read!

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Make the Most of Your Weekend - Great article!

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Thursday, May 9, 2013

Walter Cronkite interview with Dennis Kucinich - Department of Peace

6 Ways to Start Feeling Better Today

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Saturday, May 4, 2013

Fiber & Weight Loss

10 Surprising Fiber Finds A high-fiber diet doesn't have to be dull and tasteless. Find fiber in tasty treats like fresh berries, pears, almonds, and even cocoa powder. By Madeline Vann, MPH Medically reviewed by Lindsey Marcellin, MD, MPHM PrintE-mail Getting enough fiber in your diet can cut your risk for heart disease, improve your health, and help dieting success in a number of ways. Yet many of us cringe as we visualize a diet full of dry fiber foods like crackers or wheat bran. This is a common misconception, says registered dietitian Brie Turner-McGrievy, Ph.D., R.D., of the University of North Carolina at Chapel Hill. A lot of people have no idea how to incorporate fiber-rich foods into their diet. They immediately think of whole wheat bread, fiber crackers, or powdered fiber mixed with water as a staple of a high-fiber diet. “When I tell people to increase fiber, their first response is usually, ‘What fiber supplement should I take?’” says Dr. Turner-McGrievy. While supplements may occasionally be necessary, it’s best to start by incorporating more fiber-rich foods into your diet. The good news is that many fiber-rich foods are as delicious as they are nutritious. You’ll find that your diet will become more plant-based over time and newly-enhanced with a variety of flavors. Here are 10 of the best natural sources to add more fiber to your diet: Artichokes. Few fiber-rich foods are more fun to eat than artichokes, and this veggie treat provides you with about 7 grams of fiber. Pears. Sweet, juicy pears rank high up on the list of surprisingly fiber-rich foods, ranging between 4.4 and 5.5 grams depending on the type of pear. Berries. Blackberries and raspberries weigh in at 4 grams of fiber per serving and can be very tasty as a topping to breakfast cereal, as a stand-alone dessert, or as a simple, refreshing snack. Mixed veggies. One-half cup of cooked vegetables delivers about 4 grams of fiber. Cocoa powder. If you like to make your own hot chocolate, 2 tablespoons of unsweetened cocoa powder in a one-cup serving equals about 4 grams of fiber. Sweet potato. Cooked with its skin on, a sweet potato serves up 3.8 grams of fiber. You can also get this fiber by baking sweet potato fries, a great alternative to traditional French fries. Dried figs. These sweet, slightly-chewy treats give you about 3.7 grams of fiber per serving. Pumpkin. A half-cup of canned pumpkin has about 3.6 grams of fiber. It’s a great ingredient in pies and breads. It also helps thicken stews and soups. Almonds. These nuts have a number of health benefits, including a relatively high fiber content — 3.5 grams of fiber per serving. Peas. The common green pea served as a side dish or added to stews and casseroles provides 2.5 to 3.5 grams of fiber per serving. Split peas, commonly used in pea soup, have as much as 8 grams per serving. Of course prunes, beans, legumes, bran, bulgur wheat — and yes, those fiber crackers — are all high-fiber foods and can be a part of a healthy high-fiber diet. But for diversity and taste, you can change it up with these additions. The more variety you have in your diet, the healthier it will be overall. Here’s an added tip to get more fiber from everyday foods you eat: Opt for the least amount of processing as possible, and eat foods in their natural state. For example, apple juice may be refreshing, but if you want fiber, eating a whole apple instead will net you 3.6 grams of it, says Turner-McGrievy. Remember that every little bit of fiber you can add to your daily meals and snacks counts. Last Updated: 11/17/2011 This section created and produced exclusively by the editorial staff of © 2013; all rights reserved.

Friday, April 12, 2013

The Biggest Mistakes Women Make in Their Diets

The Biggest Mistakes Women Make in Their Diets By: Heidi Klum on AOL Staff - Editor|Apr 12th 2013 2:09AM|Source: Fitness & Nutrition / Glamour Source You're dedicating time to the gym and making a conscious effort to cut back on calories--so why aren't you seeing results? Fitness expert David Kirsch says although many women are actively trying to lose weight, they are making the same small mistakes that can make it difficult to shed those extra pounds. Here, he shares some of the most common issues. 6 Mistakes Women Make in Their Diets 1. They skip breakfast. "Mom was right, it is the most important meal of the day," says David. "Whether it's a protein shake or an egg white omelet, start your day with some clean, lean fuel." You may think that skipping breakfast means saving calories, but starving your body also starves your metabolism, making it harder for your body to burn fat in the end. Bottom line? Skipping breakfast is counter-productive. 2. They subscribe to a diet of coffee. Sure, a cup of coffee here and there is no big deal, but overconsumption can lead to restlessness, insomnia and stomach upset--all of which can make it difficult to have a successful workout and control cravings. Plus, you'll feel tired and lethargic when all that caffeine wears off. 3. They load up on diet soft drinks which are full of artificial sweeteners. Many women think that because diet soda has no calories, it's fine to drink. But it has a host of other issues--besides being full of potentially harmful chemicals, some studies say drinking diet soda leads us to crave more sugar. Swap out soda for water and you'll have the energy you need for a calorie-torching workout. Plus, loading up on water will make your skin glow--bonus! 4. They count calories in general and not quality of calories. "Not every calorie is created equally," says David. "Stick to healthy, nutrient-rich foods." That's right--this means that three Oreo cookies for 150 calories is not the same as a bowl of fruit for the same caloric amount. Stick to wholesome, natural choices. It'll make a huge difference. 5. They don't eat small meals throughout the day. "Ideally, one should eat 5 meals/day every three hours," he says. That way, your body is constantly being fueled and it can properly burn calories. 6. They think exercise is derailing their weight loss. Many women avoid exercise when they are trying to lose weight, thinking that this somehow is sabotaging their weight loss program, says David. But regular exercise is an essential component of healthy weight loss. You may feel hungrier at first from working out, but eating regular snacks and fueling properly before and after workouts can help control your cravings.

The Secret FULL MOVIE Law Of Attraction

Monday, April 8, 2013

Obituary For: Ruth Mae Thomas | Doughty-Stevens Funeral Home

Obituary For: Ruth Mae Thomas | Doughty-Stevens Funeral Home


"INSPIRE ME" Michael Bernard Beckwith

Welcome To Agape!

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I lost my mother 8 days ago. It is very difficult, but I feel good about the last times we spent together. She was a very loving woman, albeit it,  a bit of a lost soul.
Ruth Mae Thomas . . . Presente! You will always be in my heart. May you be at peace and feel the love we have for you up on heaven.
love from your daughter,

Agape Live 3.0 - The New Agape Website

Friday, March 22, 2013

3 weight Loss Tips from Jillian Michaels

By Everyday Health Staff Here are three of Jillian Michaels’ best motivational tips: 1) Reclaim power over your own life. Take an honest look at your current situation and own it. Acknowledge the choices you’ve made that haven’t served you and start making choices that do. 2) Take before-and-after photos. That “before” picture will help you stay motivated throughout your weight-loss journey, and the “after” will be a thrill to take and share! 3) Announce your plans. Tell your family and friends about your weight-loss goals. Sharing your goals and plan will enable you to recruit support and be held accountable.

Saturday, March 16, 2013

15 Ways to Burn 150 Calories Again, I have to ask you to copy & paste. Should I just close this blog since it is not working the way it used to?

Wednesday, March 13, 2013

Deepak Chopra on Achieving Physical & Emotional Health Copy & paste into browser

Sunday, March 3, 2013

Copy and paste to learn "7 Myths of Meditation"

Tuesday, February 19, 2013

6 Tips to Help Lower Your Cholesterol

From The Official South Beach Diet » About the South Beach Diet » Cholesterol and the South Beach Diet 6 Tips to Help Lower Your Cholesterol The South Beach Diet encourages you to eat nutrient-dense, fiber-rich foods and to exercise regularly. These healthy lifestyle habits will not only help you meet your weight-loss goals, but they’ll also put you on the right track to lowering your cholesterol, thereby reducing your risk of heart disease. Here are 6 ways to help improve your cholesterol levels: Limit saturated fat. Saturated fat (often referred to as animal fat) is typically found in foods like poultry skin, full-fat dairy products, and fatty cuts of beef, lamb, and pork. It should be limited because it can stimulate cholesterol production in the body and cause your total cholesterol and LDL ("bad") cholesterol levels to rise. By adopting our diet, which is low in saturated fat, you've taken a good first step toward improving your cholesterol levels. Avoid trans fats. Trans fats, aka hydrogenated or partially hydrogenated oils (check the list of ingredients on nutrition labels), may be even more damaging to cholesterol levels than saturated fats because they can raise your LDL cholesterol while lowering HDL ("good") cholesterol. Studies have shown that trans fats may also increase the risk of cancer. The South Beach Diet excludes foods like stick margarine, and any commercially processed foods like baked goods and chips, that often contain trans fats. On the South Beach Diet, we replace these unhealthy choices with products made with good monounsaturated and polyunsaturated fats found in oils such as olive, canola, peanut, and sunflower. Maintain a healthy weight. For many people, cholesterol levels improve as weight decreases. This is not due to the weight loss itself, but rather to the effects of following a healthy eating and exercise plan like the South Beach Diet. In other words, the lifestyle changes that are necessary for sustained weight loss are the same ones that will help lower your cholesterol. Exercise smart and often. At least 20 minutes of aerobic exercise that incorporates interval training every other day can help lower LDL levels and raise HDL levels. The important thing is to be consistent: Find aerobic activities you enjoy. Walking, swimming, and biking are all good choices. Quit smoking. In addition to being a major risk factor for heart disease and cancer, cigarette smoking can also contribute to low HDL levels. If you smoke, quitting may raise HDL levels by up to 10 percent. See your physician regularly. If lifestyle measures haven’t helped to lower your cholesterol, or if you have a family history of high cholesterol or heart disease, it may be necessary to embark on a program of medical therapy in the form of a cholesterol-lowering drug or drugs. Your physician will help determine the best course of action for you.

Monday, February 18, 2013

15 Things Really Successful People Want You to Know

15 Things Really Successful People Want You to Know from - The link is below if you want to copy and paste it Not to Sweat the Small Stuff The thing that's grand about spending your time thinking about the universe is that it makes you feel insignificant. I don't mean that in a bad way. If you understand that we've now discovered entire solar systems that contain planets similar to Earth, and that those are just the ones we know about, since most of the stars we've looked at are within about 300 light- years of Earth and the distance to the center of our galaxy is nearly 100 times that—then you realize that the laundry you've left undone and the dumb thing you said yesterday are about as significant as slime mold. —Alyssa Goodman, PhD, professor of astronomy, Harvard-Smithsonian Center for Astrophysics Pace Yourself A therapist once told me something that's as true now as when I first heard it: "You can only go as fast as the slowest part of you can go." —Singer Bonnie Raitt, who took a seven-year hiatus from the studio before releasing her new album, Slipstream The Secret to Trying New Things People say it's gross that I eat grubs and goat liver, but if you haven't tried it, how do you know? Our brains tell us lies, and if we listen, we cost ourselves surprises. When trying something new, cast off your fear and expectations. —Andrew Zimmern, host of Travel Channel's Bizarre Foods America Simple Ways to Look Polished Start with a great haircut, neat nails, and well-shaped eyebrows (if eyes are the windows to the soul, eyebrows are the frames). Invest in a tailor—and in a few no-fail items that will help you look pulled together: a crisp white shirt, a pencil skirt, a great-fitting shift dress (just add shoes and go!), a tissue-weight scarf, and the perfect jacket. Whether it's a black blazer with a structured shoulder and nipped-in waist or a little leather jacket that looks great over anything, the right jacket projects confidence. And isn't that what polished really means? —Adam Glassman, O Creative Director Know When to Quit After my first book was published in 2000, I spent two and a half years writing a novel. But it never felt right. I didn't even name it—it was the poor, misshapen beast child I kept hidden under my bed. Then I showed it to my agent. "None of the things you do well are in evidence here," she said. I was devastated, then relieved: I had failed, and now I could stop. If you don't feel a shiver of excitement or fear, if there's no emotional risk involved, let it go. You can't discount how hard it will be to leave your bad marriage or stop writing your bad book, but if you're unhappy, nothing can get better as long as the status quo stays the status quo. —Elissa Schappell, author of Blueprints for Building Better Girls How to Delegate Make certain the people around you have good values, good judgment, and are loyal. Allow them to impress you but be sure they're comfortable coming to you for feedback. Most important, hire people smarter than you! —Ivanka Trump, executive VP, Trump Organization; principal of Ivanka Trump fashion and accessories lines Fake It Till You Make It The philosopher William James believed that acting a certain way could make you feel that way. hundreds of experiments have proved him right. a clark university study showed that smiling made people feel happier. (for best results, smile wide and hold for 20 seconds.) at the university of rochester, when researchers gave subjects an unsolvable problem, those who folded their arms in a stubborn pose persevered nearly twice as long as others. and a study in Singapore revealed that clenching your fist powers your willpower. Try it next time you're avoiding french fries. —Richard Wiseman, PhD, psychology professor at the UK's University of Hertfordshire and author of the forthcoming book The As If Principle How to Laugh at Life The tap water hits a spoon in the sink and sprays you. You pull a window shade and it just keeps going and going. You can't roll up a garden hose in any dignified way. You have to become a connoisseur of these events—"Wow, look at that, that's great." You have to hope that a higher power is saying, "That was a good one!" And that you're sharing the divine pleasure it's taking in your misfortune. —Ian Frazier, author of The Cursing Mommy's Book of Days Not to Waste Time at Your Computer Disable e-mail sounds. That ding!isa Pavloviancueto procrastinate, and once you're distracted, it takes 15 minutes to return to being productive. Create a second log-in, with a different name, theme, and background than your personal account. Use only this one when you're working. Download Freedom, a program that will block you from going online for whatever length of time you set. —Piers Steel, PhD, author of The Procrastination Equation Make Yourself Heard I had just graduated college, my loans were coming due, I was working two jobs and counting every penny. Five dollars wasn't a ton of money, but it was enough to piss me off. Having signed petitions on before, I knew it was a good platform. Then I went on Twitter to direct people to my petition. Maybe they weren't concerned about the fee for themselves, but when they saw me, they saw their granddaughter or niece. It's important to connect with people on a visceral level. If there's an issue you care about, start locally: Write a letter to your newspaper or talk about it with your friends and neighbors. Then find others who share your beliefs. As cheesy as it sounds, working together is the only way to achieve anything. —Molly Katchpole, creator of an online petition that received more than 300,000 signatures and pressured Bank of America to drop a proposed $5 debit card fee Keep the Faith The draft lasts seven rounds, and I knew I wasn't going to be in the top 100 guys, but I was sure a team would call and say they wanted me by early in the sixth round. When the sixth round ended and my phone still hadn't rung, for a second I thought, "This is the worst day of my life." But I'd had a pretty cool college career, and I'd done well in tryouts. Plus, my girlfriend and my family were right there all day telling me I was a great player. I realized then that you can't be successful on your own; you need a supportive loved one and some spiritual guidance. I knew I was meant to play football, and if you know your purpose, and you're patient, the ball will eventually bounce your way. —Chandler Harnish, Indianapolis Colts draft pick and 2012's Mr. Irrelevant, the name given to the last of the 253 players selected in the NFL draft How to Spot a Good Opportunity A lot of people ask me how I knew Mad Men or Breaking Bad would make great TV. I knew because when I read those scripts, I felt something. I didn't do any market testing or focus groups—I just asked myself, Would I want to watch this? When you're weighing an opportunity, make the question that simple: Do I really want this, or am I doing it for the money or the prestige or because I think I should? It can't just be about those things. It has to make you feel good, too. and by the way, if opportunities aren't knocking, you can make your own. When I was looking for work several years ago, I took everyone I knew in New York, where I'd just moved, to dinner or drinks or tea. I explained that I was open to anything. Six months later, one of those dinner dates called about a possible job at AMC. If I hadn't put myself out there, that never would have happened. —Christina Wayne, former senior VP at AMC, current president of Cineflix Studios, and an executive producer of the new BBC America series Copper The One Thing to do If You're Starting a Business Scout a business space the same way you would a home—by studying the neighborhood. Get to know local business owners and pay attention to what kinds of people walk by and when. If you're opening a coffee shop where no one will see it, you won't succeed. —Tabatha Coffey, salon owner and host of Bravo's Tabatha's Salon Takeover Win the Fight It's always more effective to be civil. —Sandra Fluke, former law student whose congressional testimony in favor of birth control insurance coverage prompted Rush Limbaugh to call her a "slut" and a "prostitute" on his nationally syndicated radio show Adapt When Your Life Takes a Turn You can't move very fast if you're carrying a lot of baggage. I try to remind myself of that every day. It's easy to get weighed down by bad stuff from your past— an accident, a difficult breakup, family issues, whatever. But if you're tied to the past, you're not going to get very far. When I was lying in the hospital after the accident, my surgeon, Dr. DeLong, handed me some magazines about the Paralympics and told me to think about it. I had no idea what it would take to be an amputee, let alone a sprinter, let alone a gold medalist. But I told myself, "This is your new dream. Here it is. Take the first step." —April Holmes, Paralympic gold medalist in the 100-meter dash. In 2001, at age 27, the former college track star lost her left leg from the knee down in a train accident. Read more:

Friday, February 15, 2013

Copy & paste Weight Loss Dinners from

5 Things Worrying Is Doing to Your Body

The Science of Stress: 5 Things Worrying Is Doing to Your Body Think you can't afford to relax? Consider the alternatives. By Emma Haak Brain Strain Stress starts here. When your body goes on high alert because of a real or perceived threat, your brain sets off your fight-or-flight alarm system, triggering your adrenal glands to release a flood of hormones—including adrenaline and cortisol, which increase your heart rate and blood pressure. Unfortunately, because so many of us are chronically stressed, our fight-or-flight response never shuts off and our cortisol levels remain elevated, potentially increasing the risk for depression, hypertension, and possibly some cancers. Stomach Upsets Roughly 25 percent of people say stress gives them an upset stomach or indigestion, according to a survey by the American Psychological Association. Here's why: Prolonged anxiety slows digestion as your nervous system directs its energy toward the organs and muscles most critical to survival. This, in turn, can cause nausea, constipation, cramping, and bloating. Memory Loss Stress-prone people are about 40 percent more likely to develop mild cognitive impairment, according to a study from Rush University. Researchers believe that high levels of stress hormones may damage or shrink the hippocampus (an area deep in the brain that's responsible for long-term memory). Heart Ache Chronic stress can increase your risk of heart attack or stroke. A study published in the Archives of Internal Medicine found that drama with a spouse or close friend could increase your risk of heart problems by up to 34 percent. Fertility Trouble The hormones released by your body's stress response may suppress ovulation, according to research from the Emory University School of Medicine. A separate study found that women undergoing IVF were 2.6 times more likely to get pregnant if they also participated in a stress-management program. Read more:

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Friday, February 8, 2013

Filling Food to Speed Weight Loss

Filling Food to Speed Weight Loss Learn which foods fight hunger by keeping you feeling full longer. Pros and Cons of Protein The Benefits of Eating Whole Grains By Madeline Vann, MPH Medically reviewed by Christine Wilmsen Craig, MD Get the latest health facts, tips, and advice. @EverydayHealth It's the dieter's worst enemy — that gnawing hunger when you're trying to eat less and lose weight. But fighting off those feelings of hunger could be as simple as a walk to the nearest soup and salad bar for lunch. Here's how you can make food choices that will keep you feeling full and help prevent the hunger pangs that lead to diet-busting snacks or binges. Food Strategies For Losing Weight If you want to feel full all day on less food, focus on these eating strategies: Get enough lean protein and fiber. A study of 22 men who changed the amount of protein in their diets for 18-day periods showed that those who ate the least protein were the most likely to report being hungry. "Protein is the number one thing to help you feel full," says Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. "The second thing is fiber." Eat a rainbow of fruits and vegetables. Researchers tracked the weight-loss success of 71 obese women between 20 and 60 years of age on a low-fat diet. Half of the women were also told to increase their fruit and vegetable intake. At the end of one year, both groups of women had lost weight, but the women who ate the most fruits and veggies reported the greatest weight loss and were less likely to say they felt hungry on any given day. In fact, when the researchers crunched the data, they found that whether the women reported feeling hungry frequently predicted their ability to lose weight. Other studies have shown that changing your eating habits to focus on these water- and fiber-rich foods will help you maintain weight loss for up to six years. Sip soup. Adding two low-calorie soups to your diet every day could stave off hunger pangs and keep you satisfied longer. Choose soups that are broth-based, not cream-based, to reduce the calorie count; also look for soups that are low in sodium. Consider chunky, pureed vegetable soups, as they have been shown to produce the most lasting full feeling. Timing your soup so that you have it before a meal also reduces the amount you eat at that meal by about 20 percent, according to a study of 53 overweight adults. Eat whole grains. A serving of whole grains will stick with you longer than a serving of refined wheat bread or any other refined flour product, for that matter. Most refined flour is white and often bleached. Pick "airy" snacks. If you must snack and you don't have a piece of fruit or a veggie tray on hand, choose the snack food that has more air in it — think cheese puffs instead of potato chips, rice cakes instead of cookies. You will feel just as full as you would if you ate the same serving size of another snack, but you will consume fewer calories on average. Another way to fight off hunger is to develop a "low-energy density" eating plan. This means that you can eat a large quantity of foods that do not have a high calorie count. Learning about portion sizes and counting calories is one way to approach this, but you can also try the plate method, which dictates that half your plate be full of veggies, one-quarter dedicated to a starch (preferably whole grain), and one-quarter to a lean protein. And speaking of plates, it's worth noting that a study of 45 adults demonstrated that the oft-repeated advice to eat on a smaller plate if you want to feel like you have more food in front of you actually has no effect on the amount you eat at a meal (if you are serving yourself) or your feeling of being full. So, if you prefer, you can go back to eating on your good china — just make sure to emphasize lean proteins, fruits, and veggies. Learn more in the Everyday Health Weight Center.

Tuesday, February 5, 2013

How to Reach Your Weight-Loss Goa

How to Reach Your Weight-Loss Goal, Step by Step Want to lose weight and keep it off? Follow these tried-and-true strategies for a weight loss plan that works. By Regina Boyle Wheeler Medically reviewed by Cynthia Haines, MD Many people look for a fresh start by resolving to lose weight. If you make that promise time after time but find yourself unable to make true progress, you’re far from alone. A major reason why people abandon their weight-loss goal is because their goals are too big and their expectations are unrealistic, says Michael Zemel, PhD, professor emeritus and former director of the Nutrition Institute at the University of Tennessee in Knoxville. Changing your lifestyle is often easier said than done. Dr. Zemel says that people often resolve to go to the gym every day or change their diet completely, and when they can’t do it, they feel like failures and throw in the towel. Many people lead hectic lives, and that healthy meal you envision eating for lunch or dinner may be reduced to finding what’s in the vending machine or going through the fast food drive-thru. “Life can get in the way of your best intentions,” Zemel says. How to lose weight involves more than a vague dream and a refrigerator full of diet foods. To make your weight loss plan a winner this year, use this step-by-step plan as your diet road map: #1 Step to Lose Weight: Set Realistic Weight-Loss Goals Erika Anderson, a grant writer in the foundation department at Children's Healthcare of Atlanta, says she tried and failed at losing weight many times because her goals were too ambitious. But in January 2010, she decided to go about weight loss with a different approach. Erika joined Weight Watchers and learned how to lose weight gradually using diet and exercise. “This time, I set small goals — five pounds at a time,” she says. Each five-pound increment took her about two weeks or sometimes longer to lose. “At Weight Watchers, you get a star every time you lose five pounds. I remember getting my first star and thinking about how many more I had to go. But those five pounds add up little by little,” Anderson says. So far, she has dropped 120 pounds and blogs about her weight-loss journey. “If I had set out to lose more than 100 pounds, I definitely would’ve quit. That’s way too overwhelming, but five pounds at a time is doable.” Zemel says setting attainable goals will help you feel successful and motivated to keep going. Plus, you can see results in the mirror, and your clothes will start to fit better. #2 Step to Lose Weight: It’s the Little Things That Count Making small changes can add up to big results over time. Since drastic lifestyle changes often don’t work, find one aspect of your diet that you can change fairly easily. For example, instead of ordering large fries at lunch, opt for the medium or small size, Zemel suggests. Find little ways to work extra physical activity into your day, too. Take the stairs instead of the elevator and find the farthest parking spot at the mall or office lot. When talking on the phone, get up and walk around instead of sitting. #3 Step to Lose Weight: Be Accountable to Yourself Monitor your behavior to see where you can make improvements. Smartphone apps can help, Zemel says, such as using a free pedometer app that will count your steps in a day. A good weekly goal is to add 2,000 to 3,000 steps a day with an ultimate goal of 10,000 steps each day, which is equivalent to about 5 miles. Using a pedometer can also help you realize how sedentary you may be during the day. Be mindful of what you eat as well. Take a mental note or, better yet, use a food diary, to keep track of exactly what you’re eating. You may not realize that you’re dipping into a bowl of mints every night as you watch your favorite TV shows. When you realize how you could be sabotaging your weight-loss goals, you can change your behavior, Zemel says. #4 Step to Lose Weight: Find Support Anderson says that writing her blog and getting support from her co-workers helped her stick to her weight-loss plan. “The blog saved my life,” she says. Before her weight loss, Anderson says she was a compulsive overeater who used food as her “drug” of choice to cope with the death of her mother. You can easily build your own support network to strengthen your weight-loss challenges: The social network. Posting progress and getting encouraging words from friends on your Facebook or Twitter network can keep you motivated. A buddy. A diet or exercise partner can help you stick to your weight-loss plan. Anderson says her exercise buddy helped keep her going during summer boot camp sessions that began at 5:30 am. Your family. Family support can make or break your weight-loss goals. If a spouse is not behind your efforts, dropping pounds can be very difficult, Zemel says. Explain your goals and get them to rally behind you. Reward yourself. Find non-food ways to reward yourself. Zemel suggests splurging on a new, slimmer outfit when you reach a milestone. #5 Step to Lose Weight: Measure Progress Carefully Be prepared to hit some weight-loss plateaus, but don’t be tempted to try a crash diet to jump-start more weight loss, Zemel says. This can cause your body to resist, slowing your metabolism and making weight loss even harder. “There were times when I got really frustrated because the scale wasn’t moving, but I was never willing to give up,” Anderson says. “Eventually, that perseverance moved the scale.” In addition, Zemel says that the numbers on the scale don’t always measure progress accurately. As you get fitter, lean muscle will replace fat, but your weight may stay the same. Focus on the way your clothes feel — if they fit better or are getting looser, your weight-loss plan is headed in the right direction. Anderson says when she starts to veer off track, she recalls when she was heavy and felt far older than her 38 years. “I walked around like I was 70 years old, and I was sick and tired of feeling sick and tired,” she says. She also keeps her “before” picture close at hand to remind her of just how far she’s come. Last Updated: 12/28/2012 This section created and produced exclusively by the editorial staff of © 2013; all rights reserved.

Wednesday, January 30, 2013

Moving From Fear to Love

Moving From Fear to Love: Balancing the Mind and Heart By Gillian B (Follow on Facebook) I once heard the great expression, "Darkness cannot survive in the presence of Light". Let's examine the elements of this expression to take a better look at the worlds within, i.e., our mental and spiritual worlds. From the Mind In terms of the mind, darkness represents ego-driven thoughts and feeling that are primarily fear-based. These can be feelings of shame, guilt and anger with one's self or others. In today's Western world, one's mind is overrun by a voice that pushes judgment, comparison, competition and feelings of being better or worse than others. We have all experienced it. This voice is our ego. It is responsible for how we perceive ourselves in the world around us and can cause an awful lot of trouble if we don't learn how to live harmoniously with it. The ego has a way of making us believe that we are inadequate and unworthy of acceptance or love from ourselves and others. The ego emphasizes contrast and duality, which is appropriate when you look at the anatomy of its source, the mind. The brain has two distinct hemispheres, two different energies and modalities. From the Heart On the opposite side of the spectrum we have light, our natural state, which represents nourishing, love-based thoughts and feelings. These feelings originate from the heart, which like its anatomy, represents oneness and unity. When we live from the heart or from love, we feel appreciated, accepted and connected. We see the world with love in our eyes and we treat everyone they way we wish to be treated, with kindness, compassion and forgiveness. Simply put, these heartfelt thoughts and emotions create a happy, healthy environment and it is therefore important for us to invite more loving thoughts and feelings into our experience.

Thursday, January 3, 2013

Become a Better Health Model and a better YOU!

Become a Better Health Model Here are simple things you can do to help yourself and set a good example for others: Make gradual changes. Drink one more glass of water every day. Walk 10 minutes longer every week. Cut down one less indulgent food or drink every week. Balance bad habits with good ones. Watch TV while you’re on the treadmill. And don’t go cold turkey on your favorite foods—it’s ok to have an occasional treat. You’ll be more likely to stick to your commitment if you don’t feel that you are depriving yourself. Start walking. Take the stairs instead of the escalator. Park at the back of the parking lot and walk instead of cruising for the closest spot. Drink more water and less soda. You can’t expect your kids to cut back on soda if you won’t. Listen to when you’re full. Ban the “clean your plate” rule. Push your plate away when you’re no longer hungry; don’t eat until you’re stuffed. An adult’s stomach is the size of a loosely clenched fist, so it doesn’t take much food to fill it. Grocery shop on a full stomach. It really helps prevent buying unhealthy snacks on an impulse. Slow down! It takes 20 minutes for your stomach to tell your brain you’ve been fed. By slowing down your eating, your brain will realize you are fuller sooner and you won’t eat as much. Try little tricks to slow yourself down, such as putting your fork down between every bite. Be positive. Don’t talk about your weight or put yourself down in front of your kids. You don’t want them to think that a healthy lifestyle is only about how much they weigh. And try not to complain about how much you may dislike exercising or eating healthy foods—your kids will hear you. Focus on the why as well as the how. Knowing why being healthy is important will lead to meaningful change. When you learn something new or a little tip that works for you, share it with the family. Set a good example and watch your home become a healthier and happier place.

Welcome to Weight Loss Coach Sherrie's Blog!

I am currently trying a new way of eating (forget about that nasty "D" word!). I am following the "Schwarzbein Principle" and learning ways to focus on creativity and taking care of ME. I am currently in Body Blissmas, a program started by Jill Badonsky. As I learn to focus on healthy eating and being happy and creative, I would like to help you do the same.

Are you currently trying to lose weight?