Weight Loss Basics

Making the decision to revamp your diet and shed some pounds takes courage, dedication, time, and effort, but it absolutely can be done. 

Before embarking on any weight-loss plan, it’s wise to check in with your physician, especially if you struggle with any serious weight-related health problems. It’s also smart to surround yourself with other experts, friends, and family members who will support you. Besides shoring up your confidence, they can empathize when you encounter setbacks and offer fresh perspectives on what might work. 

Educate Yourself:

The seemingly endless weight loss options can be overwhelming. Whether it’s from a magazine, a clinic at a hospital, a storefront at a mall, or a book your coworker lent you, make sure to research each weight loss plan thoroughly. Once you’ve narrowed your options, ask yourself the following questions:  

What is day-to-day life on this plan like? 

Set yourself up for success by selecting a plan that is doable. For example, if you adore pasta and bread, you are setting yourself up for failure by choosing a low-carb diet. Juggling a full-time job and three kids might leave you with no time to attend weekly weigh-in sessions. Not to worry: There’s a plan out there for everyone. 

How many daily calories will I be allotted, and will that change as I lose weight? 

Some plans, including cleanses, ask followers to adhere to extremely strict calorie allotments. But too few calories will leave you physically drained and can exhaust your willpower. Not to mention the fact that your body will go into starvation mode, hanging on to the few calories you do put in. Many people have found success with the 500 Rule — slashing 500 calories a day leads to a loss of 1 lb. per week (1 lb. equals 3,500 calories). But for some people, particularly highly active individuals, slashing 500 calories can be too challenging. Plus, the ballpark figure doesn’t factor in sex, activity level, or muscle mass (lean muscle mass and elevated activity increase calorie demands as does being male because men naturally have more lean body mass than women). Check in with your doctor or a nutritionist to get his or her input; these professionals may suggest a more tailored approach to calorie reduction. 

Despite the massive weight losses seen on reality TV shows, a safe, attainable goal is 1–2 lbs. lost per week. When you lose at this slower-but-steady pace, you’re more likely to keep the weight off. 

What types of foods will I be eating most often, and are any foods considered "bad" or “off limits”? 

A sensible weight loss diet will involve plenty of vegetables and fruits, whole grains, lean protein, low-fat or fat-free dairy, healthy fats, and occasional snacks. Take a look at a week’s worth of eating plans, and ask yourself, “Is this doable for me? Would I enjoy eating these foods — not just for a week or a month, but for the rest of my life?” You’ll also be encouraged to drink plenty of water. Today, many experts say that you don’t necessarily need eight 8-ounce glasses a day. Instead, you should drink enough to produce urine that is pale in colour—just barely not clear. That indicates a well-hydrated body.

http://www.healthline.com/health/diet-and-weight-loss-basics

Chicken Parmesan Wraps

My use of egg roll and wonton wrappers is getting out of hand. In the past few months, I’ve used them to makepetite lasagnas, buffalo chicken rolls, tuna rangoon, and now chicken parmesan wraps. We could call it me expressing my creativity, but I’ll be fair and admit it’s more closely resembling of obscenity. The good news is that if you buy egg roll wrappers, you’ll have four of my favorite recipes to try out.

For these delicious fold overs, I combined sweet marinara sauce, shredded chicken, baby spinach, mozzarella, and parmesan cheese. The idea was born from an intense chicken parmesan sub craving, and the sobering realization that such a meal would involve me having to change out of my pajamas, wash the semi-permanent chocolate mustache off of my kisser, and then interact with other human beings. Not going to happen. Especially not on Sunday at 3pm, a time I respectfully reserve for DVRed episodes of Oprah and the New York Times crossword.

I did what any self-respecting individual would do and used my most earnest voice to bribe Daniel. Promises of puppies, homemade chocolate cake, and my entire bankroll, were wagered. He turned down each and every one, maybe realizing that four paper-wrapped rolls of quarters (no matter how shiny) wouldn’t get him very far in life. I told him that silver would be worth something someday, but no, no budging.

I took to the kitchen with a wicked scowl and a vengeance. In my fridge I found each and every necessary ingredient for a perfect chicken parmesan sandwich minus the soft Italian sub roll. I reluctantly traded my angry cap for my thinking one, and within a few minutes I had leftover egg roll wraps in hand. The rest of the recipe came together in no time at all- just a layering of baby spinach, saucy chicken, creamy mozzarella, and sharp parmesan tucked inside a paper thin sheet of pasta, all baked to a golden brown crisp in the oven. Delicious sprung from desperation.

These are a cross between a hand pie and a calzone, but much smaller and without that lovely doughiness. At first I would have assumed the lack of chewy bread casing to be detrimental to taste and texture, but the beauty of these bites is that they allow you to experience the full flavor of the filling- the sweetness of tomatoes and the savory strands of chicken and melting cheese. The egg roll wrappers just provide a light crunch, almost like layering chicken parmesan on top of tortilla chips (which I imagine would make a lovely plate of nachos). They’re fun because they’re small, light, and hand- holdable. Doesn’t get much better.

And though I’d like to say that I withheld love, affection, and delicious chicken parmesan wraps from Daniel who refused to budge after many dire pleas for him to go to the store for sub rolls, I’ll admit that I shared them with him. I’ll call it a win for both of us, since he loved each and every oozing bite dipped in marinara, and I retained all previously offered bribes for future use.

Here’s how to make them for yourself:

Chicken Parmesan Wraps

makes 6

8 oz raw chicken breast

1 cup marinara sauce, plus more for serving (see my favorite recipe here)

6 egg roll wrappers (each 7 inches squared)

1 cup baby spinach leaves

1/2 cup mozzarella cheese

1/4 cup parmesan cheese

Place the chicken breast in a small pot and fill with enough water just to cover. Bring to a boil on your stovetop, reduce the heat slightly, then simmer for about 12 minutes, or until cooked through. Drain and let cool before shredding with two forks, pulling against the grain of the meat. Mix the meat with the marinara sauce in a small bowl.

Preheat the oven to 400 degrees F. Lay the egg roll wrappers on a clean work surface. Layer each with a few leaves of spinach, then chicken, followed by mozzarella and parmesan.

Lightly brush two adjacent sides of the wrapper with water and fold the upper left corner downward, covering the filling, and press to seal on the bottom right corner. Press to seal each of the sides. Repeat with remaining wraps.

Place all 6 filled wraps on a greased wire rack set over a cookie sheet, coat each in cooking spray or a light brushing of olive oil, and bake for about 12 minutes, or until the edges begin to turn a golden brown.

Serve with warmed marinara sauce for dipping.

Nutrition information for 1 wrap:

Calories: 178, Fat: 4.4g, Cholesterol: 32.8mg, Carb: 17.7g, Fiber: 1.1g, Protein: 15.7g

http://www.canyoustayfordinner.com/2011/02/17/chicken-parmesan-wraps/

Weight Loss Motivation - "Get Motivated And Reach Your Target Weight!"

Weight Loss Motivation Tips (wherever you can find them) are something you should collect and use. You never know when one or two of them will really trigger something for you that you will be able to fully relate to in order to reach your weight loss goals. So gather as many weight loss motivation tips as you can and refer to your favourite ones regularly. 

Staying motivated when you are trying to lose weight can be the toughest part of the process and sometimes it's easy to beat yourself up if you lapse a little and perhaps eat that portion of ice-cream when you know you shouldn't have. 

The real fact of the matter is that you don't actually have to avoid all the foods you like. Everything in moderation is the key to success, but that does not mean that you can't reward yourself with a favourite treat to celebrate a weekly weight loss goal you havereached, for example. 

One weight loss motivation tip that I will share with you here is one that has worked very well for me.

Share Your Weight Loss Targets With Your Friends! 

Yup. As a matter of fact, go ahead and tell all your friends and work colleagues exactly what weight loss or diet target you have set for yourself for that particular week or month. 

By sharing your goals with others you will be positively programming your subconcious to achieve that goal. And your subconcious mind may well turn out to be your most powerful ally in your quest to lose weight. 

You will know for example that your friends are likely to ask you how things are going, are you reaching your goal etc. They are also likely to ask you how you did at the end of the week or month, or whatever time period you have set. 

Knowing that your friends and workmates will want to ask you how well you've done will make you even more determined to avoid the potential embarrasment of admitting that you failed. This really works and when you next feel tempted to eat that cookie your subconcious will remind you that you have to face your friends when they ask what results you've achieved. 

So, again, gather all the weight loss motivation you can by collecting those weight loss motivation tips and by sharing your goals with your friends! 

Good luck and don't forget, there are some really good, free services online that will help you stay motivated!

http://goarticles.com/article/Weight-Loss-Motivation-Get-Motivated-And-Reach-Your-Target-Weight/2043671/

One Natural Way To Treat Hypothyroidism - Add 8 Crucial Nutrients To Your Diet

The butterfly-shaped gland in your neck secretes two hormones (T3 and T4) which regulates your metabolism. When this gland fails to secrete enough of these crucial hormones, you have a condition known as hypothyroidism. 

Some of the signs and symptoms are chronic fatigue, pains in the muscles and joints, irregular menstrual cycles, depression, insensitivity to cold, constipation, fatigue, weight gain, dry skin, goiter and depression. 

 But many skilled practitioners don't know about the root causes of hypothyroidism which are: -Stress -Adrenal fatigue -Heavy metal toxicity -Oestrogen dominance -Reverse T3 If they understand these underlying causes, they can proceed with a natural way to treat hypothyroidism. 

As with other cells of your body, your thyroid gland needs minerals and vitamins to function properly. So what are the main sources of these nutrients? 

But first a word of caution about goitrogens. They inhibit iodine metabolism which is important in the formation of thyroid hormone. It is advisable for those who have started natural therapy to avoid these foods for a while. Though eating goitrogenic foods such as broccoli, cauliflower, brussels, sprouts, radishes, spinach, strawberries, peanuts, soy-based foods etc. does not lead to thyroid problems, those who have the condition should take these foods in moderation after they have managed their condition by taking thyroid hormones. Iodine-Rich Foods T3 and T4 are the only hormones in humans that contain iodine.The lack of this has an adverse impact on all the tissues in your body. 

If you have an underactive thyroid gland, you should increase the iodine intake in your diet. Excellent sources of iodine are seafoods, seaweeds, iodized salt, sushi, nori, sea kelp, saltwater fish and dairy products such as milk, yogurt and cheese. Other foods rich in iodine are eggs, lima beans, asparagus, mushroom, garlic and squash. Selenium-Rich Foods One of the minerals that helps to regulate thyroid function is selenium. Brazil nuts, tuna, cod, salmon, beef, meat, chicken, mushrooms, whole unrefined grains, dairy products, halibut and sunflower seeds are sources of selenium. Tyrosine The thyroid needs tyrosine, a non-essential amino acid, to produce hormones. 

Many of the same foods that are high in both iodine and selenium such as tuna, cod, sea kelp, dairy products, banana and avocado are good sources of tyrosine. Zinc Zinc is another mineral needed in the process of hormone production in the thyroid. Lack of zinc has a negative impact on the thyroid. The sources of this mineral are sardines, cow's liver, lamb, fresh oysters, soybeans, turkey, beef, peas, pecans, whole grains, walnuts, maple syrup, ginger root, summer squash and asparagus Copper An imbalance of copper and zinc in the body can have an adverse impact on thyroid health as these two minerals work together to produce hormones. Good sources of copper and zinc are cow's liver and summer squash. You could also get copper from lobsters, oysters, crab, beef, mushrooms, dark chocolate, barley, beans, nuts and sunflower seeds. 

Iron Anemia or iron deficiency is commonly present in patients who have hypothyroidism. To increase the intake of iron, they should take green beans, lentils, red meat, romaine lettuce, parsley, thyme, turmeric, pumpkin seeds, soybeans, organ meats, oysters, clams, spinach, lentils, blackstrap molasses and white beans. 

Vitamins Vitamin C is needed to metabolize tyrosine while vitamin E metabolizes selenium. Patients with hypothyroidism suffer from Vitamin B deficiency. It is essential in cell metabolism. Sources rich in Vitamin E and B are whole grains, fish, seafood, eggs, dairy products and leafy greens. Fruits are a high source of Vitamin C. Protein and Fibre Protein and fiber help to ease the symptoms of hypothyroidism. Good sources of protein are seafood, fish, beef and eggs. Leafy vegetables, green beans, various fruits, whole grains and nuts contain fibre. 

 To summarize briefly, a diet to enhance thyroid production would include mainly seafood, fish, lean meat, leafy greens, whole grains, diary products, eggs and fruits. It is advisable to exclude carbohydrates, soy, and cruciferous vegetables which contain goitrogens.

http://ezinearticles.com/?One-Natural-Way-To-Treat-Hypothyroidism---Add-8-Crucial-Nutrients-To-Your-Diet&id=7792724

Jogging Bras

There is no delicate way of putting it; any woman runner knows that using good jogging bras can make all the difference between an excellent run and a bothersome one.

A lot of things can go wrong when you are not wearing a good bra, least of all is a chafing burn that can hurt for days beyond the run. Thankfully, there are tips you can follow to pick the best jogging bras for your running convenience.

1 - The most important consideration in all jogging bras is fit and comfort while in motion. Do not trust your shopping for jogging bras to just anybody, rather take the time to go to the store and do the fitting yourself. Make sure to go straight to running specialty stores so you only have the best options available including specialized applications such as high impact jogging bras. Some stores even let you wear the bra while running on a treadmill!

 2 - Chafing can be a painful problem especially if you are running longer distances. Pick cloth that is comfortable and not irritating to the skin so you can spare yourself from the extra pain.

 3 - The best jogging bras are those that do not have seams or use seamless fabrics. Seams are extra areas for irritation and should be avoided in jogging bras.

4 - Underwire bras work just as well as other sports bras in terms of regulating breast motion but there are important things to remember when buying sports bras with underwire. Always make sure that the wire is not exposed in any way so you don't incur unnecessary wounds from the wire cutting into your skin. In the same way, throw away all jogging bras showing signs of the underwire coming out as this can become a serious hazard while on the run.

5 - For fit, be adventurous in the fitting room by considering various sizes and try to jog in place to see how your breast moves while in motion. The cut and design has a lot to do with the fit and even cup sizes can differ from those you ordinarily use depending on the overall construction. The best gauge of fit for jogging bras is if the material doesn't bunch up in places and you can feel the fit without restricting your breathing. Always look into regularly replacing your jogging bras when you feel that the fit has changed or if your weight changes over the period of a few months.

Strive to maintain a perfect fit at all times and do not compromise on the comfort of your breast while running so you can be assured of enjoying the run and not worrying about any side effects afterwards.

Jogging is an enjoyable and healthy experience but only if you take the necessary precautions so you can focus on road and not on your clothes. Note - If you have never jogged before or you know you are extremely out of condition it is always a good idea to have a checkup before beginning your jogging exercise program.

http://ezinearticles.com/?Jogging-Bras&id=7735030

Health and Fitness Failure Is a Choice

I'm sure everyone has heard the old saying, "Failure is not an option". Usually it involves some type of spy or military action movie where the hero has declared that the characters must win at all cost. In life, especially in the area of fitness, however, failure is an option.

That is you do have a choice to give up or keep going from wherever you find yourself in your journey to health and fitness. Failure occurs the moment you quit trying to succeed whether it's fitness, business, sports, or anything in life a person might strive to achieve a certain goal.

Quitting any goal removes all hope that you will ever achieve that goal. As long as you keep moving forward toward a goal no matter what the odds are against you, you retain the hope of success. Take away hope, and you take away a person's will and chance at happiness. The hope or promise of something better makes today all the more enjoyable. Don't get discouraged if you try and fail to lose weight, build muscle, ran that mile faster, or whatever your goal is.

As long as you get up every morning with that goal still in your heart and mind, and you keep putting one foot in front of the other toward that goal you haven't failed yet. The quitter is the only one who we can say has truly failed. The person that chooses to stop trying, chooses to accept failure. Considering how vital hope is to the individual, it's important to make smaller short term goals to go along with long term goals.

Seeing success at any level does wonders to motivate and keep us going toward our more long term difficult goals down the line, and it's much easier to reach those small steps than the ones much farther away. Proverbs 13:12 KJV Hope deferred maketh the heart sick: but when the desire cometh, it is a tree of life.

While fitness takes a lot of resolve and determination sometimes, don't make it out as an all out war all the time. Having a warrior's mentality toward fitness isn't necessarily a bad thing, but for the sake of not getting burned out, try to keep it fun along the way.

Switch out to different exercise programs from time to time to keep things fresh even if they don't necessarily directly correlate with your specific fitness goals. Having a wide variety of exercises and fun things to do make it a lot easier to be fit overall. There's a million things a person can do to live a fit life and have fun at the same time. Go walking, bike riding, swimming, play sports, toss a Frisbee, play with your dog, chase the kids, mow the lawn, garden, run, lift weights, chop wood, etc. Just whatever you do, don't stop.

The same thing goes for eating right. If you jump off the wagon and eat ice cream one day, that's no big deal. Just start again the next day, or the very next meal, eating healthy again. Besides, occasionally eating something fattening is fine, but just as I recommend in my book, Common Sense Biblical Approach to Health and Fitness, don't bring unhealthy things home. Make drinking a coke, or eating ice cream something you do only on a special occasion. Junk food you take home usually comes in larger quantities, and, once you have it opened, the temptation to keep eating it will be too great. A serving or two once a week, is one thing, but all day, and part of the next is way too much. Still even if you mess up a whole day, or even a week don't quit, just get started again.

As I've said before, the best way to eat right is not bring junk food home period. Make home a junk food free zone. In the end, failure is never final, and not even a reality until or unless you allow it to be. As long as you purpose in your heart to keep trying, and mean it, then failure is truly not an option.

http://ezinearticles.com/?Health-and-Fitness-Failure-Is-a-Choice&id=7740596

Like It Or Not, You ARE a Role Model

This one may hit a little close to home for many of you, but that's the point. I would hope that every parent wants to be a great role model for their kids.

We want to teach them manners, bring them to church with us, be careful what we say in front of them, and of course not smoke or drink in front of them.

One thing I've learned from being a parent is that my 4-year old boy copies just about everything I do, whether I like it or not. Anything I do in front of him, it seems like he is immediately trying to repeat it until he gets it just right. For example, the other day I wadded up a piece of paper I found on the ground and threw it in the trash can about 10 feet away. As simple of an accomplishment as that was, he was mesmerized by it and attempted the same shot for what seemed like a dozen times until he made it in the trash can himself. It doesn't stop there though; he wants to walk like me, talk like me, and basically be me in every way. He has even gotten to the point of sitting in our recliner, crossing his ankles, and putting his hands behind his head... just like daddy.

Anyone reading this who is a parent knows exactly what I mean. So whether you realize it or not, you ARE a role model for your kids. They will copy their parents' behaviors, good or bad.

So why is it that we think our kids won't also copy how poorly we treat our bodies? If eating fast food and other types of junk on a daily basis has become a habit, your kids are much more likely to follow that same lifestyle. And why is it that we talk about and want our kids playing outside more and staying as active as possible, yet we may not have exercised ourselves in years?

I guess often times we want them to do as we say and not as we do; but nothing works better than leading by example. A recent study came out showing that 50% of kids with overweight parents will become overweight themselves, compared to 13% of non-overweight parents. So it's no surprise that the childhood obesity rate will continue to rise as long as America's adult obesity rate is rising (which it is, at an alarming rate). To me, this isn't an issue of whether or not it's acceptable to be overweight as a child, or about body image, or about any other excuses people like to come up with these days... it's about the health of you and your kids. Childhood obesity has been linked to numerous health problems such as joint pain, pre-diabetes, and even cardiovascular disease. In fact, obesity is one of the leading causes of cancer today, and that number is continuing to rise.

Being overweight as a child means having a much greater chance of being overweight as an adult. Bottom line is, at the end of the day, how your kids end up treating their bodies is greatly affected by how you treat your own body.

Their health begins with following their parents' lead, and using them as role models. So for the sake of your children, make sure you're a good one.

http://ezinearticles.com/?Like-It-Or-Not,-You-ARE-a-Role-Model&id=7448192

The Effect Being Over Weight Can Have on Your Life

It has now been proven that in many countries more than thirty percent of men are clinically obese and more than twenty five percent of women. 

This is a disturbing statistic and will only get worse unless people begin to take control of their lives. Now it is not only adults that are affected but children as well. When children become obese it is generally the fault of their parents and it could become much more serious. Bullying and abuse at school could have a dramatic affect on a child and being fat and unable to take part in sports and physical activities makes a child more vulnerable to all types of ridicule. This could psychologically damage a child and could have a detrimental outcome for many years to follow.

Caring for your body is not difficult but many people seem to think that it is as they indulge in their comfort zone with little exercise activity and consuming a diet of convenience foods. If your children witness this way of living they will think that this is the way to conduct their lives too. 

To prevent this action, adults must set an example and show the next generation how to live to remain healthy. For the younger generation a lot of knowledge is acquired at school but it is in the home where children should learn how to live a healthy, happy life.So for the sake of your children, it is essential to invest in a diet program and make a difference to yourself and your family. 

Doing the same thing every day and expecting things to change is not the answer. You are the only person that can make the change, by staying as you are you are gambling with your life and the lives of your family. It is not difficult signing up to a diet plan but it will become extremely so for those closest to you if you do not.Dignity and self respect are two things that diminish as you become thirty or forty pounds over weight. 

Failure to take advantage of a diet plan could see your body become ravaged by heart problems and diabetes. Life expectancy will become greatly reduced and your mobility, over time, will be non existent. So ensure that you do not have to rely on others for your mere existence; take control and make an investment for the benefit of your body in a diet program.
http://ezinearticles.com/?The-Effect-Being-Over-Weight-Can-Have-on-Your-Life&id=7522070

Dieting Obstacle When Life Gets in the Way

Dieting Dilemma No 1: When Life Gets in the Way That pesky thing called life has a way of fouling up our the best laid plans.

First you decide you're going to start keeping your car cleaner, thinking, "I'll wash it every Saturday morning." Great, you have a plan. Saturday comes along and someone calls inviting you to go golfing. "I was going to wash the car, but I can do it when I get back," and off you go. Maybe you do wash the car later that day, maybe you tell yourself, "I'll wash it next Saturday. It wasn't that dirty anyway." Next week Saturday comes along and someone invited you camping so you're in the woods thinking, "Oh, well, I can't wash the car from here, can I?" Another Saturday rolls around and you've forgotten all about your car washing plan, so even though you're not doing anything else you're thinking, "I don't really FEEL like washing the car right now. I'll do it later," and so it goes.

"Life is what happens while you're busy making other plans." -- John Lennon It happens to all of us. You join the gym and immediately get the flu. Sign up for a adult education class and you're car breaks down on the first night. When you need to water the grass there's no rain in sight, but wash the car and what always happens?

These examples aren't meant to give you a pessimistic outlook but instead to point out why persistence in the face of obstacles is what separates the haves from the have nots. It's not what happens but what you DO with what happens that matters The best approach is one-day-at-a-time, or even lesser intervals depending on what you are attempting to do. If you're trying to quit smoking, you might want to take things half-an-hour at a time. With food or eating it can be one meal at a time, one hunger pang or craving at a time, or whatever interval works for you. 

Choose your Time Interval then Make it Happen If you say you'll never do something again (smoke, overeat, over drink) it never lasts (you must build in the possibility of occasional lapse), but if you wake up in the morning and decide for that day, and only that day, that you will follow through with your plan, for just that one day, then it does happen. There's a real rush of accomplishment when you wake up and realize that yesterday you did follow-through; you accomplished what you set out to do. And that's when it's easier to decide your intention for that day (or that hour) once again. Each accomplishment builds onto the next, and it gets easier and easier.

Learning to follow-through takes practice. Let Successes Build, Lapses Pass It takes practice to get proficient no matter what you are learning, so plan to persist. Small lapses aren't failures, they are only lapses, and you then decided for the next time period. You will find that you are following through more often than not as time goes by. Doing this allows you to pre-plan when you know you'll not stick to your eating plan, thereby making it okay on occasion to over indulge.

Holidays, special occasions. People who maintain a healthy body weight do this all the time without thinking about it. When you give yourself permission to indulge, it's amazing how much less you'll feel like overdoing it.

What About Those Obstacles and Unexpected Events? What about when you decide and something comes up unexpectedly? For instance, you decided you're going to work out on Monday, Wednesday and Friday after work at 6:00 PM. This works great on Monday and Wednesday but Friday someone asks you to join them after work for drinks or dinner. Maybe that cute co-worker you've had your eye on. What do you do? Do you say, "No, thanks, I have to work out," and risk never getting to know that person, or "No, I already have plans," and sound like a jerk, or "Maybe some other time," and you know there'll never be another time, or "Yes, that sounds great," and then you berate yourself for being a whimp and not following through with your workout plan? Either way you're not going to feel good about your decision and you're setting yourself up to fail. Set Things Up So You'll Succeed - No Matter What Instead, set things up so you will succeed, no matter what.

Before you decide what you want to do, think it through completely. This is part of the "Creating a Compelling Outcome" process (included in the Ending Emotional Eating Workshop). When you decide what you'd like to do you must also consider everything else that will be affected and whether your plan is workable in the real world.

Maybe Friday night workouts are going to be interrupted often. Better then to choose a different day or time. If you thought about it before-hand you may have realized that things would often come up Friday evenings, so you decided to work out on Monday and Wednesday evenings and Saturday mornings, or some other schedule. Thinking about what might interfere is why many people do their exercise in the early morning hours.

Working out in the morning virtually ensures nothing else will interfere. No one invites you out for 6:00 AM except maybe your running partner! If you want to get up early, think it through. Are you a night person? Early morning hours probably won't work for you, but some other time will.

Do you have a spouse who'd complain loudly? Consider them as well, but don't let everyone else's preferences keep you from doing what's best for you. Consider others and any objections they may have, and then decide in advance how to counter those objections.

It's basically a way to look at your plans from all the angles, figure out the danger zones, decide in advance on strategies to keep you on track, and then get started. Secondly, realize that once in awhile you won't be able to keep to your plan. That's okay. Holidays interfere with gym hours. I've been annoyed when the gym was closed on Christmas Day! Sometimes despite your best efforts, things come up. That's okay too. You must be somewhat flexible, but at the same time persist to make sure you have scheduled a plan that can work the majority of the time.

Use This Process on Any Change You'd Like to Make If you're making changes in your eating habits, do the same thing. I've done this successfully with many eating habits such as my old "Once a week cheese burgers and fries habit" which is now down to seldom or a couple of times a year. I did this by taking my four times a month cheese burgers and fries habit and cutting it back first to three times a month, then twice a month. Finally it was easy enough to just drop it.

The habit was broken once I broke the regular cycle. Remember too, you're not setting up a perfectionist situation, but a plan you can live with and work with. Choose one small thing to change, one habit, one event. Achieving small wins daily builds to enormous successes, and life goes on. Enjoy every moment of it. Then, when those special situations arise, you'll know what to do, because you've already planned ahead, and even if you abandon your plan, for a vacation perhaps, you just get right back on track when you return feeling refreshed and excited to get started again.

Relaxing like this on a vacation many find they eat a lot, play a lot and any weight they gain is lost within days of their return.

http://ezinearticles.com/?Dieting-Obstacle-When-Life-Gets-in-the-Way&id=5633

5 Tips for Starting Runners

So you've decided to take up running? Maybe you are starting back up after putting it off for years.

Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.

1. STRETCH THOSE LEGS AND FEET -BEFORE AND AFTER - Stretching is the number one thing to remember in any running program. Keep your muscles flexible and relaxed, your joints mobile, and relieve tension and strain by doing a few gentle stretches before AND AFTER your run. I cannot stress enough how important it is to stretch after the run and to cool down. I have found most new runners miss this vital step in their exercise program. You don't want to start off doing too much too soon. Build your body up while you prepare yourself to meet the demands that you are about to ask from your body. Make sure to loosen up your hamstrings, quads, calves, iliotibial (IT) band, hips, buttocks and the plantar fascia (area at the bottom of your feet between the heel and ball of foot). Stretch until you feel tension but not pain. NEVER bounce because this can tear your muscles and cause more serious problems.

2. POSTURE! POSTURE! POSTURE! - This isn't finishing school, but the principal is the same. Running gets your whole body in motion and the proper posture and body mechanics will help reduce the strain on your body. Keep your body perpendicular to the ground. Don't lean into it. Hopefully you aren't running into wind tunnel. Swing your arms naturally and go with the flow. BREATHE! How many martial art movies do you need to see to know this is important??? Never stop breathing. Oxygenate the blood. Feed your muscles. BREATHE! Your feet should hit naturally on your heel, roll forward and push off with your metatarsals (the area we call the ball of the foot). It should just feel right. Make sure the soles of your shoes aren't worn down in the heel or on the sides. This could cause you to hurt yourself and take away from the natural progression of your stride. Don't pick your feet up too far. This is running, not a marching band tryout. By keeping your feet closer to the ground an increasing your stride, you will reduce muscle fatigue.

3. ALWAYS WEAR YOUR PROTECTION - As you start up your running routine, you are going to find out that aches and pains are a typical reality that we all must face. However, this doesn't have to be the end of your run if you just take the proper precautions. Keep these simple rules in mind when you begin your program and you should be good to go for a long time! Hydrate yourself: Drink lots of water before, during, and after your run. People perspire, it's a fact, but if you let yourself dehydrate, you will be in for a world of hurt. I like to bring a water bottle with me on my runs for those mid-stride liquid replacements. It's a good idea to drink 2-5 cups per hour during your run. Note, every person perspires at a different rate. If you happen to be someone who leaks sweat like a sieve, drink more water. Don't forget to fill up again once you are done stretching, too. If you are running in a colder climate, layer your clothing. We all know it gets hot under all those clothes, but you have to slow the rate of heat loss. You'll want to wear some sort of moisture-wicking material. I like to wear fleece. But there are other brands out there like Polartec. Also, ALWAYS wear a hat! I prefer to run on paved trails in our local park system, but if you find yourself running in areas where there is the potential for traffic, please remember to wear bright clothing and if you must run at night (which I wouldn't suggest) wear reflective garments to increase your safety.

4. REDUCE STRAIN - Running takes its' toll on a person's body. It's good to switch out different activities. Besides running, try other cardio-exercises like bicycling or swimming. Your body will thank you and it can break down on the monotony. Pain is the body's signal that something is wrong. If the pain gets worse after your run, it's time to take some time off. Don't swallow a couple of aspirin and think you are good to go.' Definitely take care of your feet! A good pair of running shoes is essential for preventing injury. You have to find the pair that's best for you. Change them out often because the soles will wear down quickly. And while you are at it, don't forget the orthotics. The insoles that come in your shoes are usually very cheap and only meant for about 20 miles of wear. If you are like me, that's one week! Proper orthotics provide cushioning and support and reduce a huge amount of strain from your whole body - not just your feet. While custom orthotics are available, I wear a brand that offers a selection for arch type and are made with a silver material that reduces blisters and athlete's foot. If you are interested, you can see them at http://www.footdefense.com.

 5. CALL YOUR MEDICAL PROFESSIONAL -In business, it's always best to hire a consultant. So why, when you start doing something as important as your health wouldn't you speak to an expert in the body? A medical professional can help with any injury and return you to your running program as well as advise you on hurting yourself again.

In closing, please remember that safety should come first. Be aware of your surroundings, the people that you run with, and most importantly, your own well-being?

http://ezinearticles.com/?5-Tips-for-Starting-Runners&id=40589

Is Your Current Thinking Sabotaging Your Weight Loss Success?

With as many as two thirds of us overweight to one degree or another we try different diets and exercise programs without much success. In fact, 95 percent of all diet plans fail to get the people that embark on them any significant weight loss for the long-term.

Many of these people start these programs and very often get some results in the short term.

Unfortunately, however most of these same people end up just a few days/weeks later falling off the weight loss wagon because they are not prepared mentally for the changes they need to make to their lifestyle to maintain their new found weight loss.

To succeed in anything, your head has to be in good shape. You need to believe - and keep on believing - that the changes you need to make are worthwhile. Even the very best diet or exercise program will fail if you haven't fully accepted the life and body changes you need to make to become a slim person.

What happens is without some new inner mind programming nothing has changed on the inside so what happens is that any junk thinking you may be harbouring will derail you time and time again no matter how many diet plans you begin. Mainstream weight loss systems do not take this into account and they can only give you results while you are on the program. But they don't tell you HOW to slick to the program long term and your inner programming is in charge of this.

If you want to succeed at weight loss, you need to cut the "mental fat", and that will lead to cutting the "waistline fat". To do that you need to get to know YOU on a deeper level and look at the patterns and habits in your life that you are dragging around with you that get in the way of your own success.

What is your junk thinking doing to your good intentions?

We can easily build up this 'junk thinking' with misinformation and inherited wisdom about nutrition, dieting and what proper exercise REALLY means. We get all this stuff spinning around in our head mixed together with some plain old self-delusion and 'bingo' we have a recipe for getting and staying stuck in an overweight, unhealthy and unhappy body. That slim, fit, healthy body that we really want remains frustratingly out of reach.

But we can change the way we think so we can 'get out of our own way' and achieve the weight loss success that would be life-changing for us. First, we need to identify the thoughts, feelings, emotions and self-beliefs that are causing the roadblock and change them so they no longer sabotage us at every turn. Then we need to replace them with ones that will serve us better. Only then will you be programmed for getting that new slim body and the good health that goes along with it... permanently...

Once you have dropped new thoughts and ideas into your head you will be amazed at how quickly they take root and little by little you begin to make better food choices, eat less overall and even enjoy exercise.

Losing weight will then happen on autopilot, you will not even need a diet plan. You already know what foods to eat and what foods to avoid and it is simply a matter of allowing that to happen but without the self-sabotage that you normally experience.

Imagine how good it will feel to reclaim that slim trim body? Well, you can have this simply by overwriting old negative mind programming and installing new programming into your subconscious mind that will lead you to the body of your dreams. Sounds easy doesn't it? Well it is, and it works like a treat, and once you get started you will be so grateful to have its power working for you to achieve what you desire.

The idea that your subconscious mind may be actively blocking your conscious efforts to lose weight can be hard to swallow at first. So in addition to revealing my top 4 secrets to effective weight loss, I have included in my free report "Visualization Secrets For Weight Loss Success" a section on how mastering your subconscious mind through visualization can make all the difference to your level of weight loss success.

http://ezinearticles.com/?Is-Your-Current-Thinking-Sabotaging-Your-Weight-Loss-Success?&id=7153733

Is where you live good for your health?

Residents of new housing developments increased their exercise and their wellbeing when they had more access to shops and parks, a new University of Melbourne study reveals.

The ten year study found that the overall health of residents of new housing developments in Western Australia, improved when their daily walking increased as a result of more access to parks, public transport, shops and services. Lead researcher Professor Billie Giles-Corti, Director of the McCaughey VicHealth Centre for Community Wellbeing at the University of Melbourne said the study provided long-term evidence that residents’ walking increased with greater availability and diversity of local transport and recreational destinations.

“The study demonstrates the potential of local infrastructure to support health-enhancing behaviours,” she said. The study examined the impact of urban planning on active living in metropolitan Perth, Western Australia. More than 1,400 participants building homes in new housing developments were surveyed before relocation to new homes and approximately 12 months later. The study found that for every local shop, residents’ physical activity increased an extra 5-6 minutes of walking per week.

For every recreational facility available such as a park or beach, residents’ physical activity increased by an extra 21 minutes per week. “This means that where there is an environment that supports walking with access to multiple facilities residents walked much more,” Professor Giles-Corti said.

These findings could inform public health and urban design policy demonstrating that people respond to an environment that is supportive of physical activity. “Given that being physically active reduces the risk of heart disease and diabetes, which are both huge costs to the health system, these results could have huge implications for government policy such as the Victorian State Government's new Metropolitan Planning Strategy,” Professor Giles-Corti said.

http://www.virtualmedicalcentre.com/news/is-where-you-live-good-for-your-health/18455

Lose Body Fat With Weight Loss Psychology

Almost anybody can lose weight. Yet, the fact is, winners remain the minority and failure resides with the majority. In fact, weight loss success rates remain so extremely rare that many individuals hardly ever even bother to attempt losing weight at all.

Of those who do try to lose unwanted body fat, the number of successful candidates remains low. Yet, almost anybody can lose weight IF and only WHEN she or he remains armed with the proper 

help.

For example, you can get much assistance even from the fact that weight loss entails a myriad of factors. And, for your success, such weight loss factors must indeed include:

Weight loss awareness; 

The basic understanding of physical body fat adaptation (that is, how your body reacts and responds to diet, exercise, and your very own thought patterns); plus Ongoing accumulation of accredited weight knowledge.

This weight loss reading helps you accomplish three things:

Discerning the weight loss definition.

Handling the physical body fat attack.

Realizing the gigantic impact of weight loss psychology.

Textbook Weight Loss Definition

The textbook definition of losing Weight entails using up calories BEYOND what you normally expend. Thousands of people hold misrepresented or misshapen ideas about what weight loss comprises. For example, an all too common weight loss mistake that's easy for you to make is failing to move outside of your comfort zone.

The greatest difference between mere physical activation and exercise itself is this:

Physical activity includes virtually ANYTHING you might do... watching TV, cooking dinner, sewing, going to the movies, talking on the phone, taking a shower, etc. However, basically none of the 

above burn the significant calorie amounts needed to lose body fat.

The definition of overall FITNESS carries with it the concept of change. Consider burning body fat as a way of making your body change. When you burn body fat successfully, you also achieve a much higher fitness level.

Would you like to briefly explore why the above weight loss fitness fact is true? Okay, here's the quick explanation...

Intensive Movement Willpower - Your Body Fat Removal Key

Almost any physical activity practiced thirty to forty-five minutes per day is beneficial to health but provides little or no contribution to fitness progress. The reason is that the activity level itself remains too low. Although low-intensity exercises are beneficial enough to merely avoid sickness, they fail to reach the metabolic goal necessary to remove unwanted fat.

You need an energy output of about 500 calories each day to lose approximately one pound of fat per week. That's because one pound of fat, in one sense, "weighs" 3,500 calories.

So, look at this weight loss body fat fact again... if you desire to lose one pound of fat, you merely need to expend 500 calories per day for one week. That's it.

Sounds so simple, direct, and straightforward, right? And, the method truly is a clear one. Yet, why do so many find this difficult to do? The answer to that lies in the realm of psychological versus physiological weight loss development.

Body Fat PHYSIOLOGY

How Weight Loss Calorie Management Occurs

Your weight loss APPROACH may be almost the total opposite of your body's fat management ADAPTATION. There is a great distinction between these two. In order to affect fat loss changes, be sure you know the difference.

The reason why your body requires intense PHYSICAL action follows.

About Adipose Tissue (the scientific name that includes the place where excess body fat gets stored)...

Adipose tissue has to move through about 7 channels before you can transform it to "in-use," non-fat-structured energy. In stages one and two, you simply have to move slightly more quickly to stimulate 

chemical body fat changes.

Then, stages three through seven require lots of oxygen uptake - deeper and more consistent breathing. Such breathing pattens most easily come to you as a result of aerobic actions like rowing, running, brisk or fast walking, swimming, bicycling, skating, dancing, etc.

In the presence of oxygen, certain acids in your body combine with glucose and move finally enable themselves (with your physical activity helping) to move them into your "fat-burning chamber," 

a/k/a the mitochondria.

After burning in your mitochondria, you literally see the by-products of weight loss, which are sweating, exhaled air, and heat. Rest assured that after each and effectively every such experience, you lose enough calories to affect weight loss achievement.

Therefore, the bottom line on the physical side of weight loss is this - move hard enough to cause constant and deep breathing without fatigue... and simply keep moving for as long as possible. 

FYI: The average adult heart rate associated with such body fat achievement is around 119 beats per minute. (It can be lower or higher, depending on your conditioning.)

Yet, you can still fail at losing weight unless you COUPLE your physical attack with a meaningful, personalized understanding of weight loss PSYCHOLOGY.

Body Fat PSYCHOLOGY

(Thought Patterns, Processing, And Awareness)

The Impact of Body Fat Knowledge and Attitude On Weight Loss Outcome

Ever stop to consider your human psychology weight loss perspectives?

For example, what does weight loss represent for you? Is it a matter of eating foods you love or hate? Is losing body fat motivated by a need for social change? Do you want to lose weight in order to feel better, look better, or perform better?

All of the above, or none of the above - it's up to you. Every person has his or her own personalized drive or rationale for achieving weight loss rewards.

Yet, regardless of your motivation in the above, there are primary body fat percentage challenges you are likely to face. These include:

Tiredness

Lack of Know-How

Fear of Being Seen

Lack of Motivation

Lack of Patience

Know this for yourself - People who lose weight and keep it off with self-sufficiency, confident, and control - these individuals practice consistently. Conscious repetition is key in primary sport 

activities.

Practice and upgrade your ability to REPEAT a beneficial, intellectual, weight loss action.

This is, in short, mind control... training yourself and acquiring specific, outstandingly helpful skill in: a) creating a weight loss target; b) aiming at your specified body fat target; and c) hitting that fat-loss target almost each and every time.

These are powers of the mind, and the physical weight loss rewards merely follow your mental directive.

No one can say enough to stress the importance of weight loss psychology awareness and utilization. Without it you stand half-clothed in the inclement weather of weight loss endeavor.

Weight loss psychology principles can go as deep as cognitive method, stimulus control, or behavior substitution. Yet, keeping it on the surface is enough for you to lose weight. Go with small increments; establish very short-term goals that are within easy reach. For example, do you know that losing just 10% of your present body weight is an accredited, acceptable, easily measurable and achievable fat loss goal?

When you look at this weight loss number, you can see that it equals about 1 or two pounds of fat loss per week. One to two ponds per week of weight loss from body fat sources only is the amount sanctioned by the American Council On Exercise, the American Heart Association, and The American College of Sports Medicine.

This simplified and easily reachable weight loss prescription exists for your benefit. Use it. Also, be sure, from this point forward, not to negate the power of weight loss psychology. Couple it with your body fat performance approaches.

In conclusion, this entire reading serves merely as an example of how you can set your mind to lose weight with more effectiveness, enjoyment, and success.

Avoid underestimating weight loss psychology.

The primary missing ingredients to your body's fat loss success lie here. Uncover them, use them, benefit from them, and achieve continued enjoyment, less stress, improved performance, a nicer looking physique, and a much better body.

Kenneth G. Dockins, http://www.Better-Body.Biz/sitemap.htm [http://www.Better-Body.Biz/Articles/article-lose-body-fat-with-weight-loss-psychology.htm], is an American Council On Exercise Certified Lifestyle & Weight Management Consultant with 17-year diet, exercise, fitness, health, nutrition, and weight management expertise.

http://ezinearticles.com/?Lose-Body-Fat-With-Weight-Loss-Psychology&id=679057

Gluten Free Paleo Diet, discussed on fox news interview with Dr Osborne