Health & Diet

3 Ways to Beat Emotional Overeating

2013-01-10T17:47:17+00:00

Most of us have a very complex relationship with food. We celebrate with cupcakes, and commiserate with carbs. We dip into the doughnuts when we’re home alone or else gather the family around roast dinners with all the trimmings. Seldom do we find a sustainable balance between food for fuel, and food for emotional comfort.

From a very young age we begin to associate food with reward or punishment, and we continue these patterns for the rest of our lives. Most of us will remember being given pick of the sweet cupboard after doing well at school, or being sent to bed without any dinner after an incident of bad behavior. Eating is psychological, and that is a difficult association to break.

Use these 3 tips as guidance on how to navigate the path towards beating emotional overeating, and re-define your attitude to food.

Identify the triggers of emotional overeating

One of the most devastating parts of emotional eating is that often we create more problems: by chomping down on excess food in times of emotion we can gain weight, suffer from guilt, and negatively affect our health and wellbeing. This causes us to compensate by reaching for even more food, and the cycle not only perpetuates itself but deepens.

The only solution is to nip this behavior in the bud.

We need to figure out what causes us to reach comfort in the fridge in the first place. Keep a food journal to see if patterns emerge. If we consistently pluck for ice cream and beer on a Friday night, what does that tell us about our attitude to the working week? Are we punishing our bodies because we dislike our job? Do we think we deserve a pint of Raspberry Ripple because we’ve worked overly hard? Ask the difficult questions and we might be surprised what we learn about ourselves.

The way we consume food is habit, too. It’s easy to fall into the routine of always whipping up pancakes for Sunday brunch, even if actually, we’re not that hungry. Every time we flip on the oven we have to ask ourselves, Do I really want this…?

Adopt a mentality of incentive not penalty

If after every time we decide to indulge we mentally beat ourselves up, we end up back in the reward/punishment mentality for food. It’s normal and healthy and encouraged to treat ourselves sometimes- but that’s the key. Sometimes.

Changing our attitude to food means choosing salad over fast food because we know it will make us feel better from the inside out, and when we do have a bar of chocolate we know it’s okay because everything else we’ve eaten that day, or week, or lifetime, has been good for us.

Instead of berating ourselves when we have something ‘naughty’, how about we celebrate every time we choose something healthy, instead?

Eat more, eat better

We need to remove the word diet from our lexicon. None of our pursuit in overcoming emotional eating triggers is about becoming the next supermodel. It’s about treating our bodies as the delicate and important machines they are, and dealing with the psychological issues our relationship with food reveals.

The most important thing to remember is that we can actually consume more food if we choose things that are better for us. A huge warm salad with legumes, beans, potatoes and fish will not only make our insides happy, but also fuel us for much longer than a cheap cereal bar or packet of crisps. The better the food is for our bodies, the more we can eat, and will want to eat, too.

The most common reason for emotional overeating is stress, so one top tip for surmounting pressure and strain is to carefully choose foods that naturally soothe mounting pressure in our bodies.

Eating a handful of pistachios a day can counter extra strain we out on our hearts when we get hot under the collar, and walnuts lower blood pressure at rest and under stress, so by adding them to salads and puds we could be doing ourselves a huge favour in leveling-out stress in our bodies. Find out what causes your emotional overeating and research foods that can combat it.

There are many things we can’t alter in our lives, but one thing is for certain: only we can take responsibility for the way we consume food, and we can start right now.

This article was written by Court House Clinics, a U.K.-based cosmetic treatment chain specialising in non-invasive procedures to make you look and feel more confident.

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Recommended Reading

For more information and advice on overeating, take a look at the following books:

Breaking Free from Emotional Eating
50 Ways to Soothe Yourself Without Food
141 Ways to Overcome Overeating One Meal at a Time

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Easy Weekday Breakfast: Apple Pie-Style French Toast

2012-11-12T21:25:50+00:00

Who says it needs to be a holiday to have a decadent, sweet breakfast? Breakfast foods are everyone’s favorites for a reason; French toast, pancakes, and omelets can use so many different flavors and are, in general, undeniably delicious. This recipe for Apple Pie-Style French Toast absolutely falls into the “undeniably delicious” category and is perfect for the cooler fall and winter weather; with cinnamon, apple pie spice and warmed up apples, you’ll feel like you’re eating dessert for breakfast.

The best thing about this recipe—other than the fact that it tastes like a fresh apple pie, of course—is that it’s actually a pretty healthy way to start off your morning. If this news is surprising to you, take a minute to think about what goes into French toast. If you have ever ordered French toast at a restaurant, you were probably served an enormous portion of white bread, coated in sugar, butter and syrup and fried up in a multiple-egg batter.

Maybe your meal even came with fried potatoes, fried eggs or bacon or sausage on the side, which would quickly help shoot up the dish’s calories and fat content. But, if you break the ingredients down to the simplest French toast recipe you can think of, all you really have left is bread and eggs—both of which have the potential to be healthy eating options. If you choose whole-grain, wheat or multi-grain bread and an egg substitute or egg whites instead of white bread and shell eggs, you’re left with a French toast recipe that is actually nutritious.

This recipe for Apple Pie French toast is one of those healthy-but delicious breakfast recipes that you don’t have to feel guilty about eating. It uses good-for-you ingredients like egg substitute, fat-free half-and-half, wheat bread and apples, making it one of those perfect recipes that tastes amazing without weighing you down for the rest of the day.

The key to nutrition in this dish is in the ingredients: egg substitute allows you to have all of the great egg-y taste you love without all of the fat and calories located in the yolks of shell eggs, while wheat bread provides you with a hearty dose of fiber that is necessary for good digestion and overall health. Fat-free half-and-half cuts out some unnecessary calories without cutting out taste, and apples contribute antioxidants, vitamin-C and potassium that will keep you healthy.

If you’re a fan of apple pie, healthy eating, breakfast, or all of the above, you’ve got to try out this recipe the next time you are craving something slightly heartier and more delicious than your usual bowl of cereal—your stomach and taste buds will definitely thank you.

Apple French Toast

Prep Time: 40 min – Total Time: 40 min – Servings: 4 (2 slices with ¼ cup apples each)

Ingredients

• PAM® Original No-Stick Cooking Spray
• 2 large Granny Smith apples, peeled, cored and halved
• 3 tablespoons Fleischmann’s® Original-stick, cubed
• 1/4 cup firmly packed brown sugar
• 1 teaspoon apple pie spice, divided
• 1-1/2 cups fat free half-and-half
• 1 cup Egg Beaters® Original (1 cup = 8 oz)
• 1 teaspoon vanilla extract
• 8 slices honey wheat bread
• 1 tablespoon confectioners’ sugar

Directions

1. Spray a 9-inch glass pie plate with cooking spray. Cut each apple half into 8 slices and place in a pie plate. Dot apples with Fleischmann’s; sprinkle with brown sugar and 1/2 teaspoon of the apple pie spice

2. Cook apples in the microwave on HIGH for 4 minutes. Stir and spoon sauce over the apples; cook for 2 more minutes or until the apples are tender.

3. Beat the half-and-half, Egg Beaters, vanilla and remaining apple pie spice in a shallow medium bowl until well blended.

4. Spray a large griddle or skillet with cooking spray. Heat over medium heat. Dip slices of bread into Egg Beaters mixture, turning to coat both sides. Place bread on the griddle and cook for 3 minutes or until evenly golden brown on each side and cooked through. Keep warm. Repeat with remaining Egg Beaters mixture and bread.

5. Top each serving evenly with apples and dust with confectioners’ sugar.

Serve immediately.

Tips: For fruitier flavor, try adding 1/2 a teaspoon of freshly grated orange rind to the Egg Beaters mixture or leave the peel on your apples for a more interesting texture.

This article was written by Meredith Kimelblatt. Meredith writes on behalf of Egg Beaters. For French toast, breakfast casserole and other easy breakfast and dessert recipes, visit http://www.eggbeaters.com/

Do you want to write an article for us? Submit your article for consideration.

Recommended Reading

For more delicious breakfast recipes, take a look at the following books:

300 Breakfast, Lunch & Dinner Dishes Under 300 Calories
Easy Breakfast & Brunch: Simple Recipes for Morning Treats
The Big Book of Breakfast: Serious Comfort Food for Any Time of the Day

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How to Stay Safe When Exercising in the Summer Heat

2012-07-13T19:14:57+00:00

Keeping up with your fitness program can be a bit complicated in the summer heat, especially if many of your favorite workouts involve the great outdoors. When the heat index hits triple digits, your typical 40-minute jog could easily lead to dehydration, not to mention a blistering sunburn. Plus, being too warm can sap your energy and make you feel like sitting on the couch.

Getting plenty of exercise is important any time of year. The American College of Sports Medicine and the National Heart, Lung and Blood Institute recommend 30 minutes of moderate intensity exercise most days of the week for people under age 65, along with strength training twice a week. If you want to stick to your workout, you can take some steps to minimize the effect of heat, sun and high humidity.

Exercising in Hot Weather

Even if you’re someone who loves the heat and sunshine, you’ll need to take precautions to avoid dehydration, exhaustion and sunburn. In the summer, perspiration drains fluid from your body, and you can quickly become dehydrated without recognizing the symptoms.

Drink more water than you normally would in cooler months. According to Michelle Grenier, exercise physiologist for LWI Peak Performance and Lifewellness Institute, weighing yourself before and after exercise is a great way to estimate the amount of water lost during exercise. Drink 16 to 20 ounces of fluid for each pound of water weight lost during exercise. You can also increase your water intake by eating foods with a high water content, like leafy greens, watermelons and tomatoes.

Some simple adjustments can make all the difference:

* Avoid direct sunlight, and when outdoors, wear a hat and strong sunscreen.

* Avoid exercising outside when the sun is at is strongest. Try to get that jog or bike ride in before 10 a.m. or after 5 p.m.

* Consider changing your workout when temperatures are unusally high. Instead of jogging, visit an air-conditioned gym.

* Be careful, and don’t go too hard or too fast in the heat. Pyramid sprints in 100-degree weather may not be the best idea.

Play it Safe

Maybe the heat index is 110 degrees, or you’re just not a fan of summer weather. Perhaps the humidity is just too high. Whether you need a change or the weather is a dangerous factor, playing it safe is always better than facing the consequences of overheating.

Many indoor and alternative activities provide great cardio without exhausting the body in summer heat. Treadmills, elliptical machines and stationary bicycles offer a challenging workout, without the risk of sunburn. And these high-tech machines offer workout features such as iFit compatibility, incline and resistance training and interval options. With state-of-the-art TVs built-in, many execise devices even offer video trails for runners to view during their indoor workouts.

An added benefit of the elliptical is that it allows you to do more than just exercise. You can:

Catch up: Did you miss your favorite show or Oprah’s latest book club selections? Watch television or read while you get a great workout.

Put on your headphones: Working out is a great time to listen to music or catch-up on your favorite podcast.

For those with access to a pool, swimming provides one of the most thorough workout experiences. Beating most other types of cardio in muscle-related fitness, swimming works more muscles than running or strength training while offering low-impact training for people with joint problems. Pools also offer weight-free resistance training to help build muscle. Regardless of which pool workout you use, water will keep you cool and hydrated through the whole workout.

You can maintain your fitness level in hot summer months. However, it’s important to take precautions, hydrate and protect yourself from the sun. Keep an eye out for your safety if exercising outdoors, and take a workout buddy along, just for good measure. And remember that you can get a challenging workout indoors, too.

This article was written by Maire Hunter. Maire is facing the heat in the Windy City this summer. Chicago and the Midwest have been hit hard with the heat wave, but she and her Scottish Terrier Pete still get in an early morning walk each day. She’s added in an afternoon elliptical routine for added exercise in the A/C. In her free time, Maire blogs on behalf of Sears and other trusted brands.

Do you want to write an article for us? Submit your article for consideration.

Recommended Reading

For more information and advice on outdoor fitness, take a look at the following books:

The Outdoor Athlete
Fit By Nature: The Adventx Twelve-Week Outdoor Fitness Program
Outdoor Fitness: Step Out of the Gym and Into the BEST Shape of Your Life

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15 Foods That Can Help You Lose Weight

2012-03-21T22:57:18+00:00

We all know that food can be an enemy of weight loss, with fast food and candy just waiting to ruin your diet. But there are some foods out there that can help you lose weight - and they are not all bland and boring either. So if you want to know which foods will help you slim down and get fit, read on.

While foods full of fats, sugars, and carbohydrates are delicious diet ruiners, they are not the only tasty foods out there. Many foods out there can help you stay slim while filling you up and stimulating your tastebuds. Here are fifteen yummy foods that can help you lose weight.

Eggs - They are tasty, high in protein, and fill you up. They make a great breakfast option. They do have cholesterol in them, so go easy on them if you have cholesterol issues.

Beans - Beans are high in fiber, are very filling, and very versatile (add them to a healthy chili). Lentils are a great option. Use them in salsas, salads, in burritos with a spinach tortilla, and in veggie dips.

Fruit - Fruit is delicious and provides many vitamins and nutrients as well. Fruits are a great source of fiber as well. Berries are a great choice in this category, as they are great for antioxidants, which are good for your brain. Some have high sugar content so they are best before a workout or other activity.

Nuts - High in fiber, low in cholesterol, nuts provide the body with essential fatty acids and make a mid meal snack or delicious addition to a salad.

Cinnamon - Add cinnamon to oatmeal, tea, and cereals to give it some extra flavor. Cinnamon has also been shown to lower blood sugar and cholesterol.

Oatmeal - While you may think oatmeal is bland, try adding fruit and nuts to give it some flavor. It is also high in fiber so it will help fill you up and is good for your heart.

Peppers - Peppers are a great way to add flavor to a meal, and they also give your metabolism a boost. Use them is salsas, chili, and spice up any dish.

Wild Salmon - High in protein and fatty acids, salmon makes for a delicious meal. Make sure it is wild salmon for optimum nutrition, as far raised are not a healthy for you.

Lean Beef - You may think beef is fattening, but quality lean beef grilled or broiled is a healthy choice in moderation. You can add beef strips to a salad for a healthy lunch.

Yogurt - Great for digestion and a good source of calcium and protein. Buy it without sugar added and add some fruit for taste. Yogurt is a tasty and fast breakfast option.

Avocado - While it has high fat content, it is the good fat and it will fill you up. Use it to add flavor to a salad, sandwich, or to make a healthy dip.

Olive Oil - Loaded with good fats, olive oil helps curb appetite and has anti-inflammatory properties. Cook with it or pour lightly over a salad or vegetables.

Vegetables - There are many healthy and tasty vegetables that make a great side dish or addition to your main dish. Fresh veggies are loaded with vitamins and minerals, and are low in fat and carbohydrates in most cases. Avoid cooking them if possible, as this reduces their health benefits.

Whole Grain Bread - Breads may be high in fattening carbs, but if you must eat bread, choose whole grain breads that are full of fiber that will fill you up. Enjoy in moderation and get proper exercise.

Salad - You may think salad is boring but consider dressing it up with the fruits, nuts, and vegetables mentioned in this article. You can also add meats such as lean beef or grilled chicken to make it a full meal.

Kelp - Also known as seaweed, it is a great source of rare vitamins. It is also high in antioxidants, iron, and iodine. Preliminary research shows that kelp may have some anti cancer properties as well. Simply add dried or powdered kelp into you recipes or use raw kelp along with or in place of lettuce.

With all these delicious and healthy choices, it is pretty easy to build a diet that will help you lose weight without eating tasteless diet food. So get creative, and mix and match the above foods to excite your taste buds without ruining your waistline. But also make sure that you exercise regularly and get a good night’s rest, as you cannot lose weight by sitting around, no matter how healthy you eat.

This article was written by Emma Rae Curtis. Emma researches and writes about everything Halloween: Halloween costumes, party ideas, parenting, baby costumes, and makeup.

Do you want to write an article for us? Submit your article for consideration.

Recommended Reading

For more information and advice on dieting, take a look at the following books:

Lose Weight Without Dieting or Working Out
The 3-Season Diet: Eat the Way Nature Intended
The Eden Diet: You Can Eat Treats, Enjoy Your Food, and Lose Weight

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Abnormal Hair Growth, Weight Issues, and Irregular Periods May Be PCOS

2012-03-08T01:36:39+00:00

If you are having issues with your weight, menstrual cycle, acne, pelvic pain and/or abnormal hair growth, it could be Polycystic Ovary Syndrome (PCOS). This condition can affect your hormones, your menstrual cycle, your ability to conceive, your heart and blood vessels, as well as your appearance.

Females with PCOS typically have high levels of androgens, sometimes referred to as male hormones. This can manifest itself in hair thinning and/or hair loss on the scalp, as well as facial hair growth, acne, and weight gain. Females with PCOS may also have small cysts in their ovaries, and may have missed or irregular monthly cycles.

The Cause of PCOS

The medical community has yet to find the cause of PCOS. However, researchers believe that it is caused by genetics with the underlying problem being an imbalance in hormones. Experts also believe that insulin may be linked to the condition. Many females with PCOS have too much insulin in their bodies and researches say that excessive insulin appears to increase the production of androgen.

Symptoms of PCOS

While every woman is different, some of the common symptoms of PCOS are:

Infertility
Irregular, infrequent or absent menstruation
An increase in hair growth on the face, back, chest, stomach, thumbs, and/or toes
Ovarian cysts
Patches of dark, thick sin on the neck, breasts, thighs or arms
Skin tags on the neck or in the armpits
Pelvic pain
Depression and/or anxiety
Sleep apnea

If you are experiencing a handful of these symptoms, schedule an appointment with your doctor and tell him you think you may have PCOS.

Getting a Diagnosis

There is no specific test to determine if you have PCOS. When you visit your doctor he will consider many factors before determining if you have the condition. They include:

Medical History – Your physician will ask you questions about your weight, menstrual cycle, as well as questions about your family history. He will also want to know all of the symptoms you are experiencing.

Physical Exam – In addition to taking an in-depth medical history from you, a physical exam will be done. In addition to the general things that go on at a physical such as checking your blood pressure, your doctor will also measure your waist and body mass index. Your doctor will also want to see the areas on your body where you have increased hair growth or changes in your skin. It is a good idea to not remove your unwanted hair for a few days prior to the visit so your doctor can get an accurate picture of the issues you are facing.

Pelvic Exam – A pelvic exam is generally performed to see if your ovaries are swollen or enlarged.

Sonogram – Your doctor may opt to do a vaginal ultrasound. This is done to get a picture of the pelvis area, specifically the ovaries and the lining of your womb. A thicker lining is a sign that your menstrual cycle is not regular.

Blood Testing – Blood testing will be done to check glucose levels and the androgen hormone levels in your blood.

Treatment of PCOS

PCOS has no cure, but your symptoms can be managed. The type of treatment that you will receive will be dependent upon your symptoms, as well as whether you plan on becoming pregnant or if you have diabetes and/or heart disease. Here is a listing of the common treatments of PCOS. Many women will need a combination of these treatments.

Change in Lifestyle – Because many women who have PCOS are overweight, eating healthy and exercising is one of the treatments of this condition. Doing so can improve insulin levels and bring the hormone levels in your body back into a normal range.

Birth Control Pills – If you do not want to get pregnant you may be put on birth control pills. The pills can work to control and regulate your menstrual cycle, help clear acne, as well as reduce male hormone levels.

Diabetes Medicine – Your doctor may opt to put you on a diabetes medication called metformin. This medication is used to treat type 2 diabetes and it has also been found to help with the symptoms of PCOS. In addition to helping insulin control your blood glucose, Metformin also has been shown to lower testosterone production and slow down the growth of abnormal hair.

Fertility Medicine – If you want to become pregnant your doctor may put you on fertility medication that will stimulate ovulation. You should know that some fertility medicines increase the change that you will have multiple births.

Other Medications – Your doctor may put you on anti-androgen medication. The goal of these medications is to clear acne and reduce abnormal hair growth. These medicines should not be taken if you plan to become pregnant.

Other Health Problems

Women who have PCOS are at an increased risk of developing other conditions such as diabetes, high blood pressure, sleep apnea, endometrial cancer, depression and anxiety. They also have an increased risk of having a heart attack.

PCOS Support

If you have PCOS it can help to connect with others who also have the condition. There are many websites and message boards where you can obtain information and interact with others. You can get started at PCOSupport.

Recommended Reading

For more information and advice on PCOS, take a look at the following books:

The PCOS Workbook: Your Guide to Complete Physical and Emotional Health
The PCOS Diet Plan: A Natural Approach for Women with Polycystic Ovary Syndrome
A Patient’s Guide to PCOS: Understanding and Reversing Polycystic Ovary Syndrome

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Tips that Can Promote a Fit and Healthy Lifestyle

2012-02-15T21:38:09+00:00

If you think that the only way to feel good and promote a healthy lifestyle is to do regimented exercises or other types of activities alone, you should know that is not necessarily the case. Yes, participating in exercise on a routine basis will get you fit, but there are other types of things that you can do that will also have a positive impact on your health and fitness levels.

Determine if You are Overweight – Without knowledge you remain in the dark. Calculate your Body Mass Index. Are you underweight or overweight? Once you have the knowledge, ask yourself what you are going to do about it.

Buy a Pedometer – Snapping a pedometer on your waist can go far in motivating you to walk more. When you see how many, or how few, steps you take every day it can really encourage you to increase your daily motion.

Change Your Meals Up – If you are constantly on the go, decide that you will do whatever it takes to eat two or three healthy meals each week – and do it. You should also decide to eat two or three healthy snacks each week. Replace that candy bar or chips you eat with a granola bar or a piece of fruit.

Get a Physical – If you haven’t had a physical in a year or more, get one. You need to know what is going on inside your body.

Get Off the Couch – How do you spend your free time? If it is on the couch watching television, reading, or playing video games, get up and move. Take a walk around your apartment complex or home. If that seems boring, talk to a friend on the phone and catch up on what’s going on while you walk. The time will pass fast.

Drink Water – Every system in your body depends on water. Drink it and stay hydrated. Water is also a natural appetite suppressant. Many times when you think you are hungry, your body is just screaming for water. When you do drink water, make it ice water. Cold water has been shown to raise the metabolism – which results in more calories being burned.

Take Vitamins – If you are consistently on the go and you don’t eat as well as you should, consider taking a multi-vitamin every day.

Play With Children – One way to relax your emotions and move your body is to play with children. Even if you don’t have children of your own, borrow some from your family or friends. Go to the park, jump rope, play ball, ride bikes, and do other things that will not only build a relationship, but get you moving in a fun way.

Laugh More – Laughter is good for you! Go to comedy shows, watch funny television programs and hang around with people that make you smile and laugh.

Get a Pet – A pet is a good option for many people. Animals are fun to watch, they give and receive affection, and if you have a pet you are obligated to exercise him or her!

Brush Your Teeth – Are you taking care of your mouth? If not, you should. You should brush your teeth twice a day and floss once a day. If you are trying to lose weight, try brushing your teeth if you get the urge to snack. This will often make the urge to eat pass.

Grocery Shopping – Eat something before you go grocery shopping. It is easy to purchase junk food that calls your name when you shop on an empty stomach.

Breathe – If you are feeling tired and sluggish, inhale the smell of peppermint or lemon. Both have been reported to increase energy. You can purchase lemon and peppermint extract at the store. When you are feeling too tired to move, take a sniff! To take it to the next level, suck on a peppermint or lemon drop or chew peppermint gum.

Get Enough Sleep – One of the best things that many people can do for themselves is simply going to bed. It is easy to work late at night, stay up and watch television or surf the Internet, and other activities that rob your body of the rest it needs.

Exercising three to four times a week is something you should strive to do. If you add these little things into your life too, they will help to promote an overall healthy lifestyle. The little things do add up, try them and see!

Recommended Reading

For more information and advice on living a healthy lifestyle, take a look at the following books:

52 Small Changes: One Year to a Happier, Healthier You
The 100 Year Lifestyle: Living Your Best Life - Every Day of Your Life!
Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating

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Weight Watchers: An Overview

2012-01-18T22:01:48+00:00

It seems like the Weight Watchers diet has been around forever. There is something to say for staying power. Weight Watchers continues to be the diet choice of many looking to lose weight because it does work. Weight Watchers is not a fad diet. It is a program that can be used long term.

The Weight Watchers diet consists of a point system. The system uses a formula that includes fiber, calorie and fat content to determine a food’s point value. The number will be between 1 and 10. When you are on the Weight Watchers diet you will be allotted so many points per day. The number of points you can consume is determined by your starting weight, gender, height and other relevant type things.

This type of diet works well for folks who do not like counting calories or restricting the foods they can eat. On Weigh Watchers you can eat whatever foods you want, as long as you stay within your points. Just like most things in life, Weight Watchers has its positives and its negatives. They are as follows.

Positives of Weight Watchers

If you stick to your points, you will not have to deal with hunger pains. There is no fasting or starving done on this diet.

You do not have to restrict yourself from consuming your favorite foods. If you want pizza, cake or ice cream, feel free to eat it. Just allot the points for it.

The company manufactures ready-made foods that you can purchase at the supermarket. These foods are clearly labeled in points. This makes it easy for someone who has trouble determining a food’s points.

You can save up points and use them later, if you’d like. This means you can eat fewer points on Monday so you can consume more points on Tuesday. This is great for someone who knows that she may be attending a fancy dinner or party.

The program offers online programs, as well as physical meeting sites within communities, that serve as monitors, support systems and motivators.

Negatives of Weight Watchers

Some people don’t like learning the point system of the program.

There is more to weight loss than staying within the point system. It does require exercise to lose weight. This isn’t always emphasized within the program. Therefore a lot of people get on the Weight Watchers’ wagon and do not lose much weight because they do not exercise. The program is getting better at educating people on the necessity of exercise, but it does lack this information.

It is only effective if you keep the program going on a day-to-day basis. Eating a few pre-packed meals a week isn’t going to offer you much in the way of weight loss. It requires commitment.

There is a cost required to officially join the Weight Watchers program. In person weekly meetings generally range from $10 to $15. Online fees are $5 a week.

Food for Thought

Weight Watchers has been around for decades because it is successful for many people. If you need to lose weight, it is worth trying. It is much better for you than any type of crash diet or fad diet. With that said, keep in mind that if you stick to any kind of healthy dieting program long enough, it will be successful. You can make right food choices and lose weight without ever purchasing any memberships, pre-packaged foods or counting points.

The success of Weight Watchers is largely due in part to the community support that is given to the dieters—whether offline or online. If you are the type of person that needs accountability and you wish to make connections with people who are also taking control of their eating habits, the program will probably be something you very much enjoy. You will not lack for friendship, recipes, motivation or fun.

Many people continue to follow the Weight Watchers’ plan long after they have lost their excess weight. Why? First, they like the community atmosphere. Second, unlike other diet programs, the plan is not restrictive. Doing Weight Watchers long term is doable and it can go far in helping you feel in control as you work to maintain your goal weight.

Recommended Reading

For more information and advice on Weight Watchers diets, take a look at the following books:

Weight Watchers New Complete Cookbook
Simply Delicious : 245 No-Fuss Recipes—All 8 POINTS or Less
Weight Watchers Take-Out Tonight! : 150+ Restaurant Favorites to Make at Home

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Weight Loss Surgery

2011-12-14T02:56:23+00:00

The Christmas season is now upon us and with the extra delicious food and drink temptations, it is very unlikely that any of use will make it to the New Year without a few extra pounds around the waistline. However, such small weight gain can be easily shed, through mild exercise and small changes to our diets. This is the situation that most of us face, come the start of the New Year, but what if your weight gain isn’t a temporary experience and is a continual burden on the quality of your life?

Today, a quarter of UK adults are obese and it is apparent that UK children are also suffering, with 28% of girls and 31% of boys between the ages of 2-15 within the obese category. The same statistics can be found across the pond and 33% of U.S. adults are classed as overweight or obese. For many simple diet and exercise isn’t enough and many may turn to the help of the doctor and the surgeon to help them on their way to weight loss.

Weight Loss Treatments

Weight loss surgeries, also known as bariatric surgeries, are an increasingly popular method of weight reduction. However, Bariatric surgery is always considered a last resort and should only be considered if diet and exercise have failed and the individual has a BMI(Body Mass Index) of greater than 40, or a BMI of 35-40 with a serious co-existing medical condition. If your weight has lead to such illnesses as diabetes, heart disease or strokes, then consult your doctor about weight loss surgery.

There are several different types of bariatric surgeries. These include:

Gastric Bands

One major type of weight loss surgery that is growing in popularity is commonly known as “gastric banding.” This procedure involves using a band to separate the stomach into two sections, a small upper “pouch” and a larger lower section. The two sections are connected by a small channel, which is created by the band. The two pouches reduce the amount of food that the person is able to eat and in this way help them lose weight. Adjustments can be made to the band in order to allow more or less food to pass and control the rate of weight loss.

This surgery is one of the safest and therefore most popular aids to weight loss and the ability to control the tightness of the gastric band means you needn’t fear problems concerning under-eating such as malnourishment. The band is also removable, if at any point you change your mind or complications occur.

After being fitted with a gastric band, your diet will be purely liquid for the first 2 weeks, moving onto soft and then solid foods 2-10 weeks after your treatment. Your diet will remain altered for the rest of your life when wearing the band and only small meals can be consumed at any one sitting, to ensure that the band isn’t damaged or ruptured.

Gastric Bypass

A second major kind of surgery is known as a “gastric bypass” procedure. The most common type of gastric bypass is known as the Roux-en-Y procedure. In this surgery the very top part of the stomach is completely sectioned off from the rest, creating a small pouch the size of a walnut. The surgeon then cuts the small intestine and connects it to the newly created pouch. The new digestive tract means less food is eaten in each sitting and the calories consume also bypass part of the small intestine, reducing the absorption of nutrients.

This combination of reduced food consumptions and lowered levels of calories means weight loss is heightened, making gastric bypass surgery incredibly effective. However, this also means weight loss isn’t as controllable as with gastric bands. Gastric bypass treatment is also irreversible, so you must stick to a certain diet for the rest of your life.

Lifestyle Changes

However, neither of these procedures will work in the long term without significant changes in lifestyle. These changes include an improved diet and increased physical activity. Refusing to change lifestyle can result in a failure to lose adequate weight or a regaining of weight after initial weight loss.
The surgeries should therefore be seen as an aid to lifestyle change rather than an easy fix.

Side Effects

Side effects felt after the surgeries can include body aches, feeling tired, feeling cold, dry skin, hair thinning and mood changes. As with any surgery there are complication risks as well and all follow up appointments should be diligently attended.

Weight loss surgeries are a serious undertaking, but if used properly, they can dramatically improve an individual’s health. Consult a physician if you believe weight loss surgery is the right choice for you.

This article was written by Becky - an online writer with a keen interest in health and lifestyle. For more top tips on weight loss surgery visit her Twitter page @FreshHealth11

Do you want to write an article for us? Submit your article for consideration.

Recommended Reading

For more information and advice on weight loss surgery, take a look at the following books:

Weight Loss Surgery for Dummies
The Expert’s Guide to Weight-Loss Surgery: Is it right for me? What happens during surgery?
The Patient’s Guide to Weight Loss Surgery: Everything You Need to Know About Gastric Bypass

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Helping a Disabled Family Member Stay Healthy

2011-12-07T20:44:15+00:00

For the handicapped, it is often a challenge to maintain an active, healthy lifestyle. Wheelchair accessible vehicles can help by providing greater freedom and decreasing dependence on others, but what to do once your loved one is no longer housebound? How can you help them stay healthy? Here are five tips for helping your family member to live a happy, healthy life regardless of their personal disability.

Work up a Sweat

Being wheelchair-bound doesn’t have to equate to living a sedentary life. In fact, every effort should be made to be active, in order to improve flexibility, strength, circulation, and overall wellbeing. In doing this, you also aid your disabled family member in controlling their weight and improving their self-esteem. Effective wheelchair exercises will focus on strength training, which is done with hand weights, or resistance training, which uses resistance bands or your own body weight. If you have access to a gym, many personal trainers are knowledgeable about how to properly instruct disabled guests, and can add a twist to your loved one’s regular routine. Finally, the very act of getting out of the house and going somewhere can provide more opportunities for physical exertion than just staying indoors.

Eat Your Way to Health

Anytime someone spends a large portion of their day indoors or being sedentary, the temptation to snack will arise. Instead of chips, cookies, or something equally unhealthy, stock your (or your family member’s) kitchen with plenty of healthy snacks, such as fresh fruits and veggies, and whole grain or baked chips, and encourage your loved one to fill up on these healthier appetizers. Not only will they feel more satisfied with their choice of snacks, but their energy level will remain at an all-time high as well. Be sure they eat plenty of protein—in the form of food such as nuts, meat and cheese —and balance those with healthy carbs.

Drink Up

While you’re at it, encourage your family member to drink plenty of water, between 8 and 10 glasses per day, in order to stay properly hydrated. In addition to keeping them properly hydrated—always important if you are striving for a healthy lifestyle—water also flushes toxins from vital organs, carries nutrients to cells, and helps to ensure a proper environment for your nose, throat and ears. Dehydration can leave your loved one feeling tired, which can eventually throw a healthy lifestyle off track. In addition to making sure they drink an adequate amount of water, encourage your family member to drink plenty of fruit juices in lieu of soda and coffee. Whereas caffeinated drinks will cause drinkers to crash after the effects of caffeine wears off, these healthy carbs will boost energy and provide necessary antioxidants in a healthy manner.

Socialization is Key

While it may not seem as if socializing on a regular basis would have an impact on your health, studies have shown that people with healthy social lives tend to live longer, and suffer fewer chronic illnesses to boot. Whether this means taking them to social events, getting them a gym membership, going to church on a regular basis, or just encouraging them to network with more people instead of staying indoors, your loved one’s health will benefit from regular social interaction. People need other people—it’s how we have thrived as a species – and social interaction will go a long way in determining whether your loved one will stay happy and healthy.

Revel in Nature

Nothing is as rejuvenating as a healthy dose of fresh air and nature. Whether you’re scheduling regular outings to parks or other outdoor venues, or planning a weeklong getaway at the nearest special needs camp, the key is to get your loved one out and about as often as you can. This will improve their physical health, and will also have a beneficial effect on their mental health, decreasing the likelihood of depression caused by Vitamin D deficiency. John Burroughs once said, “I go to nature to be soothed and healed, and to have my senses put in order.” Let nature soothe and heal your loved one, too.

As you can see, it’s relatively easy to help your disabled family member remain happy and healthy, and lead an active life. Being wheelchair-bound used to mean an end to activities that most people take for granted, but this hasn’t been the case in a long time. With a little foresight and planning, you can be sure that your loved one has a long, healthy life that’s full of unforgettable adventures and happy memories. So get out there and make it happen!

This article was written by Michael Smith. Michael has made use of wheelchair accessible vehicles quite a few times whilst caring for relatives. He hopes that his experiences can help guide anyone dealing with a similar situation.

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This article is sponsored by Allegro Medical. Allegro Medical is the largest and most trusted online supplier of home health care supplies and home medical equipment. What are sponsored articles?

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5 Magic Spells to Help You Lose Belly Fat

2011-11-17T21:14:56+00:00

You probably carry a few more pounds around your waist than you’d like. You’ve probably even tried many ways to lose belly fat. You exercise and eat healthily and regularly but that extra fat is still hanging around.

If this is the case, you may not be making proper use of these five “magic spells” for a flat stomach.

Magic Spell #1 - Do exercises that work your whole body, not just your stomach.

Many women think that the best remedy for a fat midriff is to do a lot of stomach exercises.

The problem with that is that you can’t spot reduce your body fat. If you’ve got a bulging belly, that means you’ve got extra fat all over your body - it just happens to be stored most noticeably in your stomach area.

You can’t tell your body to store that fat somewhere else, such as your breasts. It’s pre-determined in your genes - you can’t control it, so you need to get rid of extra fat from all over your body. Only then will you see flat abs. That means you need to burn off as many calories as you can. The exercises that burn the most calories are whole body exercises. Exercises such as squats, push ups and deadlifts give you the best return on investment for your time and effort. Don’t bother with lower yield exercises like crunches and sit ups, especially if you can only spare a little time for exercise.

Magic Spell #2 - You must consume less energy than you expend.

There’s a law that says that if you want to lose fat, you need to consume fewer calories than you expend.

You’d think that everybody would know this, right? It’s common sense. But in fact, many people forget this. They think that as long as they exercise and eat healthily, they should lose fat - but if you eat more calories than you need, you’ll still maintain that bulge (or even grow it!), no matter how healthily you eat.

The solution? Start counting calories, right? Well… you could. But it’s really tedious. There are ways around it. You’ll see in the next 2 spells.

Magic Spell #3 - Make sure your meal portions are small.

Small in the sense that you feel full after that amount of food. Not feeling hungry. And not stuffed.

One way to make sure of this is to use a smaller plate than you’re used to. A typical plate size these days is about 30 cm in diameter or even larger. I’ve found that my Grandma’s old plates are only 25 cm wide. The plate size matters - the larger the plate, the more food you’ll tend to put on it. You’ll end up consuming more food than you need. You’ll tend to finish all the food on the plate even after you feel full. After all, it’s wrong to waste food, right?

So, using a small plate will avoid this situation. After that small portion, you’re likely to feel pleasantly full, not stuffed. Stop there. That’s the right portion for you.

Magic Spell #4 - Make your meals as balanced as you can 90% of the time.

The right balance for a meal should include some protein, carbohydrates and fats.

To get a good balance of everything, divide your plate into 4 quarters (in your mind I mean, not with a karate chop!). Fill 2 quarters with fresh vegetables. This gives you fibres, minerals and carbohydrate. Plus it helps fill you up so you’re less likely to over eat. Fill another quarter with lean meat or fish for protein sources*. Then fill the remaining quarter with brown rice, pasta, wholemeal bread etc. This will give you complex carbohydrates and fibres. Olive oil in your salad dressings or sauce or oily fish and meat will give you good fats that your body needs.

*If you’re vegetarian, use your usual protein sources, such as beans, pulses or tofu.

Magic Spell #5 - Consistency is the queen of all these.

Finally… it’s all very well doing the things I mentioned above but if you don’t do them consistently, you won’t be able to lose belly fat. Consistency doesn’t mean you’ve got to stick to these rules all the time. If you get sidetracked now and then, just get back on track as soon as you can. Don’t bother beating yourself up - that’s pointless. After all, we’re only human. We can’t stick to rules all the time. As long as we behave well most of the time, that’s OK. So, be consistent most of the time. Simple!

There you go. If you can use these five magic spells regularly, there’s no reason why you shouldn’t be able to lose belly fat.

Good luck!

This article was written by Angeline Thiri. Angeline became trim by regular strength training in a tiny spare room at home. At her site about weight training for women, she shares how to shape up on a small budget.

Do you want to write an article for us? Submit your article for consideration.

Recommended Reading

For more information and advice on losing belly fat, take a look at the following books:

Flat Belly Diet!
From Belly Fat to Belly Flat
8 Minutes in the Morning to a Flat Belly

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