WomenAndNutrition.com

Interactive sight for women to use nutrition and exercise to improve health and quality of life
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"Human beings, by changing the
inner attitudes of their minds,
can change the outer aspects of their lives."
William James - US Pragmatist philosopher & psychologist (1842 - 1910)

 
As women the demands on our time and emotions are great. It seems that taking care of others continually takes presidents over taking care of ourselves. I would like to take a journey of learning to be healthy with all who would like to join. I hope that as we share ideas, recipes and experiences we can become healthier and happier and better equipt to handle the challenges of life.
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* The "Write" Way to Diet *

Journaling Is the Write Way to Diet

Nutritionists and dieters have always known it, but now one of the largest and longest-running weight loss trials ever conducted proves it: food diaries work. Big time. The trial, known as the Weight Loss Maintenance trial, compared different approaches to maintaining weight loss over a period of 30 months, and found that subjects who kept a daily food diary lost twice as much weight as those who didn't.

If you want to reap the benefits of a food diary and you're following my online program, all you need to do is click on Food Log in the My Tools section. You will be able to add your meals and snacks automatically, and the Food Log will keep track of it all for you.

Otherwise, you can buy a small blank book, or create a spreadsheet on your computer. After a few weeks of tracking all that you eat and how you're feeling when you do so, you might start to see some negative patterns emerge. That's a good thing because awareness is the first step toward change.

If you notice, for instance, that your hunger level is exceedingly high after you've gone for a long stretch between meals, you should consider making sure that you eat every four to five hours.

If your food records reveal that you eat even when you're not hungry, chances are you were bored, stressed, angry, or unhappy. If so, make every effort to get at the underlying problem instead of trying to distract yourself with food. If that's too overwhelming a task, you can always try a healthier diversion than turning to food — such as taking a walk, reading a book, watching TV, or talking to a friend.

www.joybauer.com


* Why Eating Out is Making You Fat *

In recent years, American restaurants have been piling layers of fat, salt, and sugar on their creations -- all of which tricks our brain into craving more food, says former FDA commissioner David Kessler, MD, in his book The End of Overeating. "Even lettuce has become a vehicle for fat," he says, citing the cream-based dressings, cheese chunks, bacon bits, and oil-soaked croutons that turn many restaurant salads into health hazards.

If you're watching your calories -- or your life expectancy -- there are a few fast rules to follow if you eat out at a popular restaurant chain:

  • Avoid anything with the word "sampler" or "platter," unless you plan to share it with three or more people and make it your main course.
  • Skip anything that comes in an edible bowl or includes the words stacked, stuffed, double, triple, slammed, or dunked.
  • Nachos are something best shared with a group, and subs are something best measured in calories, fat, and sodium -- not inches.
  • When you see the words crispy or glazed, realize that's what will happen to your arteries and your eyes, respectively, if you consume too many of these items.
  • Dressing and sauces are among the major calorie culprits of many restaurant choices, sometimes doubling the fat and sodium content of an entree. Ask for all sauces on the side, and try replacing cream-based dressings with mustard (straight mustard, not sugar-loaded honey mustard), suggests New York City-based nutritionist Sharon Richter, MS, RD. Other good alternatives: lemon and grated cheese (25 calories per tablespoon).
  • Just because an item falls under the word "appetizers" does not mean it should be followed by more food. Not even in the same day. Some of the country's most ubiquitous food establishments serve appetizers that would stuff a Sumo wrestler.

And remember, the average woman needs 1,500 to 1,800 calories a day to maintain weight (depending upon activity level and frequency), and the American Heart Association recommends limiting dietary fat to 30 percent of total calories.

Armed with these basic tenets, prepare yourself as we unveil some surprising calorie bombs -- and the choices you can make to avoid them.

To read more about specific restaurants go to: www.fitnessmagazine.com/recipes/healthy-eating/on-the-go/the-30-worst-fast-food-restaurant-choices/?sssdmh=dm17.416870&esrc=nwfitdailytip012810&email=2182641515


Taking Care of Your Health

Remember when your elders would say to you “take care of your health, because you will miss it when it is gone?”  I remember hearing this.  I also remember not thinking too much about it, at the time.  Now I wish I would have listened and actually heard what they were telling me instead of just nodding and smiling at them. At www.seniorsnutritionandhealth.com/2010/01/28/take-care-of-your-health.html you can learn allot about taking care of yourself during your “later years”. I certainly do not consider myself a “senior” yet, however I did learn allot about meeting the challenges of staying healthy as you get older.


* Let Go of the Trigger *

I'm going to start showing you how to break the cycle of emotional eating. Below are two questions. For a week, before you eat anything, whether it's dinner or a small snack, I want you to answer these two questions in your journal. By doing this, you'll begin to distinguish between real hunger and emotional triggers.

1. Are you hungry?
Are you experiencing any physiological conditions that are signaling to you that you are hungry? Is your stomach growling? Do you feel weak or tired? Has it been longer than three or four hours since you last ate? If you concentrate on answering these questions, it will be very easy to determine whether you are genuinely, physically hungry or whether you are eating for a different reason. If you've determined that you are hungry, then it's time to eat. If not, it's time for the next question.

2. Are you depressed or anxious?
Did you just get into a fight? Are you anxious about a work-related deadline? Whatever it might be, write down what you're feeling and why you think you're feeling it. Getting in touch with your emotions here is critical. If you can't, you're going to have an incredibly difficult time reaching your weight loss goals. Dig deep, and get it in writing.

www.jillianmichaels.com/fitness-and-diet-tips/take-care-of-hunger


* Healthy, Easy Fast Food *

Rotisserie Chickens: Easy Fast Food

My favorite cooking shortcuts don't even involve turning on a stove. Rotisserie chickens — available in most supermarkets and some restaurants — are a quick and healthy alternative to fast food when time is running short. Move over, Rachael Ray! If you grab a chicken on the way home, you've got an easy, two-minute meal.

Here are a few of my favorite easy options:

  • Asian chicken wraps (lettuce leaves filled with shredded chicken, cilantro, and veggies)
  • Green salad topped with chicken
  • Waldorf salad made with grapes, walnuts, yogurt, and chicken
  • Chicken pizza (100% whole-wheat pizza crust topped with tomato sauce, fat-free mozzarella, and shredded chicken)
  • Buffalo chicken sandwiches (sprinkle the shredded chicken with hot sauce)

Having friends over for dinner? Roast some chopped veggies — onion, butternut squash, garlic, and fresh herbs — and serve them alongside the rotisserie chicken. Place the chicken on a platter surrounded by the golden-brown vegetables. (Throw away the packaging and pass the chicken off as your own. We won't tell!) 

www.dietdetective.com/daily-diet-tip-6.aspx


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