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: http://www.oprah.com/spirit/Emotional-Balance-Strategies-Lluminari/2#ixzz2UciUe5WO

What Stress Does to Your Body

What Stress Does to Your Body Copy and paste the following link into your browser: http://www.oprah.com/spirit/Science-of-Stress-What-Stress-Does-to-Your-Body

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 EverydayHealth.com. © 2013 EverydayHealth.com; 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! http://www.everydayhealth.com/weight-loss-pictures/foods-that-help-to-lose-weight.aspx?xid=nl_EverydayHealthHealthyAging_20130515#/slide-1

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!

Copy and paste into your browser! http://www.oprah.com/health/Slimming-Food-Combos-for-Your-Body-Type/1

Make the Most of Your Weekend - Great article!

Just copy and paste the link into your browser! http://www.oprah.com/spirit/How-to-Make-the-Most-of-Your-Weekend/1

Thursday, May 9, 2013

Walter Cronkite interview with Dennis Kucinich - Department of Peace


6 Ways to Start Feeling Better Today

Copy and paste the link into your browser. It is worth it. http://www.joybauer.com/photo-gallery/6-ways-to-start-feeling-better-today.aspx?xid=nl_JoyBauersFoodCures_20130509#/slide-1

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 EverydayHealth.com. © 2013 EverydayHealth.com; all rights reserved.

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?