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. **************************************************************
Journaling Is the Write Way to DietNutritionists
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
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:
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
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.
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?
2. Are you depressed or anxious?
Rotisserie Chickens: Easy Fast FoodMy 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:
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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