Love does wonderful things for your state of mind, and it also offers natural stress relief. In healthy relationships, the power of love is strong enough to keep your heart happy and your mind and body healthy.
Stress Relief: How Love Helps
Sharing in life's joys and challenges is one of the great benefits of being in a relationship.
"When you are in a loving marriage or a good relationship, you have somebody there to share your worries with, to talk through problems with, to enjoy free time with," says Sally R. Connolly, a social worker and therapist with the Couples Clinic of Louisville in Louisville, Ky. Relationships can provide stress relief by simply not leaving you to shoulder every burden completely on your own, Connelly explains.
You also have someone "to visualize the future with. Somebody who is there for you and witnesses your life," adds Connolly. A number of studies have found that people in healthy marriages live longer and have fewer health problems than people who are unhappily married or not in a relationship, according to Connolly. Such is the power of love. What’s more, people who are happily married not only benefit from stress relief, they suffer less often from depression, too.
A loving partner can share the responsibility of stressful situations, offer support, a listening ear, and advice when you need it. And when you need to remember happier, easier times, a loving partner can help with that as well.
Stress Relief: Mending Relationships
If you have a relationship with a spouse, partner, or loved one that is a little rocky, focus on fixing it. An unhealthy relationship is just one more stressor that you don't need, and repairing it can provide stress relief and improve your health — and, you'll just feel better about it.
Getting started can be tough, but Connolly suggests just reaching out to your loved one. Consider whether there was a problem or issue that divided the relationship that needs to be addressed before you can move on. Or, if you just grew apart, work on rebuilding that relationship.
Stress Relief: Warming Up to Relationships
Not everyone is comfortable with affection — perhaps it's just your personality or the influence of family when you were growing up. If being affectionate is difficult for you, consider trying to start expressing your feelings to those in your life who you love, to strengthen these relationships.
"Showing affection may actually only be a habit, and people can learn how to change habits," says Connolly.
She recommends starting in small steps, reaching out physically (hugging or a gentle touch) or with affectionate words or actions. From there, she says, you can slowly build on your relationship and your physical affection. "Congratulate yourself each time that you stretch out of your comfort zone, and notice the effect that it has on your partner," says Connolly.
Stress Relief: Learning to Show Affection
She also suggests that you consider what kind of affection you want in your relationship, visualize what that affection is and how to show it, and practice those activities in your head to get accustomed to being more affectionate. Read books about ways of showing affection, or look for examples in movies or television shows.
"Think about affection and how much you care about the person that you want to show affection to. Think about that a lot during the day," says Connolly.
Life presents many challenges and stressors, and you need someone there to support you through the difficult times — whether it's a good friend, family member, spouse, or partner. And it's equally important to have someone to share in happy times and celebrations. Take time to focus on the relationships in your life, and reap the benefits. Just knowing that you have love, support, and help from a loved one can give you positive stress relief
Wednesday, March 31, 2010
BEAT FATIGUE WITH FOOD
Eating a healthy diet and getting the best nutrition can help you manage many illnesses, and that doesn’t exclude the persistent tiredness and mental strain of chronic fatigue syndrome (CFS).
“As with any chronic illness, nutrition always plays an important role in keeping energy up and allowing bodies to heal themselves,” says Morris Papernik, MD, a specialist in chronic fatigue syndrome at the ProHealth Physicians Group in Glastonbury, Conn. “You want to avoid those foods that will rob you of energy or that will only give short bursts of energy. You are looking for nutrition that will be there for your cells, muscles, and brain for the long haul.”
By eating the right foods — the types of foods that everyone, not just those with CFS, should strive to eat — we all can give ourselves more natural energy and eliminate tiredness and fatigue. And for those with CFS, following that advice as closely as possible is even more important to getting the chronic fatigue help you need.
Foods to Avoid When You Have Chronic Fatigue Syndrome
For chronic fatigue patients, the No. 1 piece of advice is to avoid processed, refined carbohydrates, such as the sugar or white flour found in foods such as white bread, crackers, cookies, cakes, and soda.
“Sugar has multiple detrimental effects in CFS patients. It suppresses the immune system, increases inflammation, and stimulates yeast overgrowth in the intestines,” says Kent Holtorf, MD, a board-certified endocrinologist and founder of the Holtorf Medical Group in Torrance, Calif. “It also causes a rapid rise in blood sugar, followed by hypoglycemia [not enough sugar, which is needed for energy conversion, in the blood]. This hypoglycemia causes fatigue, anxiety, and sugar cravings, [creating] a vicious cycle.”
Dr. Holtorf also recommends avoiding the artificial sweetener aspartame (Nutrasweet) and the additive MSG, which can cause adverse reactions in some CFS patients. “Avoiding aspartame can dramatically reduce pain and improve cognitive function in many patients,” Holtorf says. “MSG is also a common trigger of hypersensitivity reactions in these patients. It is not a true allergy, but it can exacerbate almost any symptom.”
Eating for Natural Energy
The list of what you can eat to help restore natural energy is much larger — and much better — than what you have to avoid. And here again, these are foods most people should be eating anyway.
“I highly recommend a low-carb diet of unprocessed and organic foods to improve CFS symptoms,” says John Salerno, MD, a specialist on chronic fatigue syndrome with Patients Medical in New York City. “Focus on wild-caught fish, organic vegetables, grass-fed meats, organic eggs, and full-fat cheeses, which are all well-tolerated by CFS patients. Add dark-colored fruits, including berries, which are also recommended.”
Jacob Teitelbaum, MD, medical director of the national Fibromyalgia and Fatigue Centers, also recommends increasing water, salt, and your overall protein intake. “Because of the adrenal hormone levels being inadequate [in some patients with CFS], people become dehydrated and need increased salt and water. The exception would be for patients with high blood pressure or heart failure,” says Dr. Teitelbaum. “Also, increasing protein intake tends to help maintain a stable blood sugar.”
Another important recommendation that Teitelbaum makes is to eat frequent, smaller meals rather than three large ones. This helps you avoid gorging yourself and feeling awful later on.
However, Teitelbaum also emphasizes that different approaches help different people, so it may be best to work with a doctor and a nutritionist to come up with a good solution for you. “Overall, instead of a very defined recommendation, remember that each person is different, and one should eat what overall leaves them feeling the best,” says Teitelbaum. “Sugars may leave you feeling better immediately, but then leave you feeling horrible hours later. Take some time to see how foods affect your overall well-being.”
-Wyatt Meyers and Dr. Lindsey Marcellin
“As with any chronic illness, nutrition always plays an important role in keeping energy up and allowing bodies to heal themselves,” says Morris Papernik, MD, a specialist in chronic fatigue syndrome at the ProHealth Physicians Group in Glastonbury, Conn. “You want to avoid those foods that will rob you of energy or that will only give short bursts of energy. You are looking for nutrition that will be there for your cells, muscles, and brain for the long haul.”
By eating the right foods — the types of foods that everyone, not just those with CFS, should strive to eat — we all can give ourselves more natural energy and eliminate tiredness and fatigue. And for those with CFS, following that advice as closely as possible is even more important to getting the chronic fatigue help you need.
Foods to Avoid When You Have Chronic Fatigue Syndrome
For chronic fatigue patients, the No. 1 piece of advice is to avoid processed, refined carbohydrates, such as the sugar or white flour found in foods such as white bread, crackers, cookies, cakes, and soda.
“Sugar has multiple detrimental effects in CFS patients. It suppresses the immune system, increases inflammation, and stimulates yeast overgrowth in the intestines,” says Kent Holtorf, MD, a board-certified endocrinologist and founder of the Holtorf Medical Group in Torrance, Calif. “It also causes a rapid rise in blood sugar, followed by hypoglycemia [not enough sugar, which is needed for energy conversion, in the blood]. This hypoglycemia causes fatigue, anxiety, and sugar cravings, [creating] a vicious cycle.”
Dr. Holtorf also recommends avoiding the artificial sweetener aspartame (Nutrasweet) and the additive MSG, which can cause adverse reactions in some CFS patients. “Avoiding aspartame can dramatically reduce pain and improve cognitive function in many patients,” Holtorf says. “MSG is also a common trigger of hypersensitivity reactions in these patients. It is not a true allergy, but it can exacerbate almost any symptom.”
Eating for Natural Energy
The list of what you can eat to help restore natural energy is much larger — and much better — than what you have to avoid. And here again, these are foods most people should be eating anyway.
“I highly recommend a low-carb diet of unprocessed and organic foods to improve CFS symptoms,” says John Salerno, MD, a specialist on chronic fatigue syndrome with Patients Medical in New York City. “Focus on wild-caught fish, organic vegetables, grass-fed meats, organic eggs, and full-fat cheeses, which are all well-tolerated by CFS patients. Add dark-colored fruits, including berries, which are also recommended.”
Jacob Teitelbaum, MD, medical director of the national Fibromyalgia and Fatigue Centers, also recommends increasing water, salt, and your overall protein intake. “Because of the adrenal hormone levels being inadequate [in some patients with CFS], people become dehydrated and need increased salt and water. The exception would be for patients with high blood pressure or heart failure,” says Dr. Teitelbaum. “Also, increasing protein intake tends to help maintain a stable blood sugar.”
Another important recommendation that Teitelbaum makes is to eat frequent, smaller meals rather than three large ones. This helps you avoid gorging yourself and feeling awful later on.
However, Teitelbaum also emphasizes that different approaches help different people, so it may be best to work with a doctor and a nutritionist to come up with a good solution for you. “Overall, instead of a very defined recommendation, remember that each person is different, and one should eat what overall leaves them feeling the best,” says Teitelbaum. “Sugars may leave you feeling better immediately, but then leave you feeling horrible hours later. Take some time to see how foods affect your overall well-being.”
-Wyatt Meyers and Dr. Lindsey Marcellin
Friday, March 26, 2010
FIND A CLOSE CHRISTIAN FRIEND
FIND A CLOSE CHRISTIAN FRIEND— a true Christian friend will let you know when you sin. A true friend will care enough about your spiritual condition to tell you the truth. The Bible says, “wounds from a friend are better than many kisses from an enemy” (Proverbs 27:6)
Question of the day: DO YOU HAVE A GOOD CHRISTIAN FRIEND? DO YOU FEEL INSPIRED BY THAT PERSON? DOES THIS PERSON HELP YOU WHEN YOU ARE BEING CHALLENGED BY THE TEMPTER? DOES THIS PERSON LEAD BY EXAMPLE?
A true Christian friend is humble. If you fall spiritually, a friend who is a strong Christian can be counted upon to help restore you without spreading rumors. That is because this friend realizes that he or she is just as susceptible to sin as you are.
A true Christian friend will help carry your burdens. She/he will weep with you when you weep and rejoice with you when you rejoice (see Romans 12:15). Having a friend who is a strong Christian is not just a benefit—it is a necessity!
Question of the day: DO YOU HAVE A GOOD CHRISTIAN FRIEND? DO YOU FEEL INSPIRED BY THAT PERSON? DOES THIS PERSON HELP YOU WHEN YOU ARE BEING CHALLENGED BY THE TEMPTER? DOES THIS PERSON LEAD BY EXAMPLE?
A true Christian friend is humble. If you fall spiritually, a friend who is a strong Christian can be counted upon to help restore you without spreading rumors. That is because this friend realizes that he or she is just as susceptible to sin as you are.
A true Christian friend will help carry your burdens. She/he will weep with you when you weep and rejoice with you when you rejoice (see Romans 12:15). Having a friend who is a strong Christian is not just a benefit—it is a necessity!
OBSTACLES IN YOUR JOURNEY
UNFORGIVENESS. In Mark 11:25, Jesus says, “but when you are praying, first forgive anyone you are holding a grudge against, so that your Father in heaven will forgive your sins, too”. If you are harboring a grudge against someone right now, your prayer life will suffer. Get rid of that root of bitterness before it destroys you and those around you. If you don’t release it, you will be sinning, and that sin will hinder your prayers.
UNCONFESSED SIN. Psalm 66:18 says, “if I had not confessed the sins of my heart, my Lord would not have listened.” If you feel like your prayers are going unanswered, you may want to consider whether you are harboring some unconfessed sin in your life. Maybe you are committing a sin right now that you do not even categorize as a sin because “everybody is doing it”. Yet, if the Bible characterizes that activity as sin, then it is.
If you can identify with any of the problems listed above, confess your sins to God and turn away from that attitude or activity. Once that obstacle is removed, you will again see God working through your prayers.
UNCONFESSED SIN. Psalm 66:18 says, “if I had not confessed the sins of my heart, my Lord would not have listened.” If you feel like your prayers are going unanswered, you may want to consider whether you are harboring some unconfessed sin in your life. Maybe you are committing a sin right now that you do not even categorize as a sin because “everybody is doing it”. Yet, if the Bible characterizes that activity as sin, then it is.
If you can identify with any of the problems listed above, confess your sins to God and turn away from that attitude or activity. Once that obstacle is removed, you will again see God working through your prayers.
OFF AND RUNNING
MAKE SURE YOUR FRIENDSHIPS HONOR GOD—read 1 John 1:7
What is the key to having a friendship that honors God? First, make sure that you are walking in obedience to God, “living in the light of God’s presence”. If you are not committed to obeying God, then you will probably make friends with those who also lack this commitment. Any relationship that does not encourage you to live obediently to God and entices you to sin, dishonors God.
On the other hand, if you are committed to obeying God, you will seek out friends who are also committed to Him. As you walk with those who share the same love for the Lord as you have, you will be filled with joy and have greater impetus to keep from sinning. And your friendships will honor God.
What is the key to having a friendship that honors God? First, make sure that you are walking in obedience to God, “living in the light of God’s presence”. If you are not committed to obeying God, then you will probably make friends with those who also lack this commitment. Any relationship that does not encourage you to live obediently to God and entices you to sin, dishonors God.
On the other hand, if you are committed to obeying God, you will seek out friends who are also committed to Him. As you walk with those who share the same love for the Lord as you have, you will be filled with joy and have greater impetus to keep from sinning. And your friendships will honor God.
PRAYER ALLOWS US TO VOICE OUR REQUESTS TO GOD
Read James 4:2-3
There may come a time in your life when you wonder why you are not growing in your faith. Or you might wonder why you don’t ever have the opportunity to lead others to Christ. When you ask yourself these kinds of questions, you may be able to answer them with another question: Have I asked God to help me in this area?
Understand that this passage does not advocate that you “demand” things from God as though he were some “cosmic butler” prepared to answer your every beck and call. Yet it is equally wrong to fail to ask Him to help meet your needs or to bless your life and spiritually strengthen you. God wants to bless you because you are his child.
Take a moment to look at your own spiritual progress. Do you want the Lord to show you what your gifts and talents are? God wants to bless you, but He may be just waiting for your invitation to do so.
There may come a time in your life when you wonder why you are not growing in your faith. Or you might wonder why you don’t ever have the opportunity to lead others to Christ. When you ask yourself these kinds of questions, you may be able to answer them with another question: Have I asked God to help me in this area?
Understand that this passage does not advocate that you “demand” things from God as though he were some “cosmic butler” prepared to answer your every beck and call. Yet it is equally wrong to fail to ask Him to help meet your needs or to bless your life and spiritually strengthen you. God wants to bless you because you are his child.
Take a moment to look at your own spiritual progress. Do you want the Lord to show you what your gifts and talents are? God wants to bless you, but He may be just waiting for your invitation to do so.
TRIALS TEST OUR FOUNDATION
Read Luke 6:48-49The Faulty(or Nonexistent) Foundation. The person who builds upon this foundation is known as the “hearer”. This individual may be quick to read, listen or talk about what Jesus has to say in his Word, but will fail to apply those teachings to his or her own life. When the storms of life come, and they will come, this person will be spiritually weakened and will likely “throw in the towel” on his or her faith because he or she does not have a good foothold.
The Rock Solid Foundation. The person who builds upon this foundation is known as a “doer”. This individual does not only listen to Jesus’ teachings, but follows them in his or her day-to-day life. Such a person will be able to withstand even the most devastating tempest because he or she is grounded in the teachings of the Lord.
WHICH PERSON ARE YOU?
The Rock Solid Foundation. The person who builds upon this foundation is known as a “doer”. This individual does not only listen to Jesus’ teachings, but follows them in his or her day-to-day life. Such a person will be able to withstand even the most devastating tempest because he or she is grounded in the teachings of the Lord.
WHICH PERSON ARE YOU?
Wednesday, March 17, 2010
WHAT IS FIBROMYALGIA?
Fibromyalgia is a widely misunderstood and sometimes misdiagnosed chronic condition, commonly characterized by widespread muscle pain, fatigue, concentration issues, and sleep problems. According to the National Fibromyalgia Association, it affects an estimated 10 million people, mainly women, in the United States alone. The severity of fibromyalgia symptoms can vary from one person to the next and may fluctuate even in a single individual, depending on such factors as time of day or the weather. Because it is a chronic condition, in most cases fibromyalgia symptoms never disappear entirely. The good news is that fibromyalgia isn't progressive or life-threatening, and treatments can help alleviate many symptoms.
Fibromyalgia: The Symptoms
The symptoms of fibromyalgia and their severity vary widely, although pain and fatigue are nearly always present. Major symptoms of fibromyalgia include:
Pain. Some fibromyalgia patients report discomfort in one or more specific areas of their body, while others may experience overall pain in their muscles, ligaments, and tendons. Certain areas, such as the back of the head, upper back and neck, elbows, hips, and knees may be particularly sensitive and are described clinically as tender points. The degree and type of pain can range from aching, tenderness, and throbbing to sharper shooting and stabbing sensations. Intense burning, numbness, and tingling may also be present.
Fatigue. If you've ever been knocked off your feet by a bad case of the flu, you have a general idea of how tired some people with fibromyalgia can feel. Though some fibromyalgia patients experience only mild fatigue, many report feeling completely drained of energy, both physically and mentally, to the point that exhaustion interferes with all daily activities.
Memory problems. Difficulty concentrating and remembering are common cognitive symptoms in people with fibromyalgia.
Sleep disturbances. Research has shown that the deepest stages of sleep in patients with fibromyalgia are constantly interrupted by bursts of brain activity, causing feelings of exhaustion even after a seemingly good night's rest. Other problems such as sleep apnea and restless legs syndrome are also common among fibromyalgia sufferers.
Irritable bowel syndrome (IBS). Symptoms of IBS, including diarrhea, constipation, abdominal pain, and bloating, are present in many people with fibromyalgia.
Other common symptoms
Headaches, migraines, and facial pain
Depression, anxiety, or mood changes
Painful menstrual periods
Dizziness
Dry mouth, eyes, and skin
Heightened sensitivity to noise, odors, bright lights, and touch
Symptom Triggers
The following factors can worsen the symptoms of fibromyalgia:
Changes in weather (too cold or too humid)
Too much or too little exercise
Too much or too little rest
Stress and anxiety
Depression
Some patients also report that pain and stiffness are worse in the morning.
Causes of Fibromyalgia
While the exact cause of fibromyalgia remains a mystery, doctors do know that patients with the disorder experience an increased sensation of pain due to a glitch in the central nervous system's processing of pain information. Studies have shown that people with fibromyalgia also have certain physiological abnormalities, such as elevated levels of a chemical in the spinal cord that helps transmit pain signals (thus amplifying, or "turning up," the signals in the brain's pain-processing areas).
In some cases, an injury or trauma, especially to the spinal region, or a bacterial or viral illness, may precede a diagnosis of fibromyalgia, which has caused researchers to speculate that these infections may be triggers as well.
Fibromyalgia Risk Factors
A number of factors can increase the odds that you may develop fibromyalgia. These include:
Gender. Fibromyalgia is more common among women than men.
Age. Symptoms usually appear during middle age, but can also manifest in children and older adults.
History of rheumatic disease. People who have been diagnosed with a rheumatic disorder — conditions affecting the heart, bones, joints, kidney, skin, and lungs — such as rheumatoid arthritis, osteoarthritis, and lupus are at increased risk of also developing fibromyalgia.
Family history. Having a relative who suffers from fibromyalgia puts you at increased risk.
Sleep problems. Doctors aren't sure whether sleep disturbances are a cause or a symptom of fibromyalgia — but sleep disorders, including restless legs syndrome and sleep apnea have been cited as possible fibromyalgia triggers.
When to Seek Help for Fibromyalgia
If you experience pain in your muscles that lasts for several months and is accompanied by significant fatigue, see your doctor. If you experience pain in your muscles that lasts for several months and is accompanied by significant fatigue, see your doctor. For more information, check out these Web sites:
National Fibromyalgia Association
American College of Rheumatology
Fibromyalgia Network
Mayo Clinic
National Institute of Arthritis and Musculoskeletal and Skin Diseases
-Katherine Lee, Everyday Health
Fibromyalgia: The Symptoms
The symptoms of fibromyalgia and their severity vary widely, although pain and fatigue are nearly always present. Major symptoms of fibromyalgia include:
Pain. Some fibromyalgia patients report discomfort in one or more specific areas of their body, while others may experience overall pain in their muscles, ligaments, and tendons. Certain areas, such as the back of the head, upper back and neck, elbows, hips, and knees may be particularly sensitive and are described clinically as tender points. The degree and type of pain can range from aching, tenderness, and throbbing to sharper shooting and stabbing sensations. Intense burning, numbness, and tingling may also be present.
Fatigue. If you've ever been knocked off your feet by a bad case of the flu, you have a general idea of how tired some people with fibromyalgia can feel. Though some fibromyalgia patients experience only mild fatigue, many report feeling completely drained of energy, both physically and mentally, to the point that exhaustion interferes with all daily activities.
Memory problems. Difficulty concentrating and remembering are common cognitive symptoms in people with fibromyalgia.
Sleep disturbances. Research has shown that the deepest stages of sleep in patients with fibromyalgia are constantly interrupted by bursts of brain activity, causing feelings of exhaustion even after a seemingly good night's rest. Other problems such as sleep apnea and restless legs syndrome are also common among fibromyalgia sufferers.
Irritable bowel syndrome (IBS). Symptoms of IBS, including diarrhea, constipation, abdominal pain, and bloating, are present in many people with fibromyalgia.
Other common symptoms
Headaches, migraines, and facial pain
Depression, anxiety, or mood changes
Painful menstrual periods
Dizziness
Dry mouth, eyes, and skin
Heightened sensitivity to noise, odors, bright lights, and touch
Symptom Triggers
The following factors can worsen the symptoms of fibromyalgia:
Changes in weather (too cold or too humid)
Too much or too little exercise
Too much or too little rest
Stress and anxiety
Depression
Some patients also report that pain and stiffness are worse in the morning.
Causes of Fibromyalgia
While the exact cause of fibromyalgia remains a mystery, doctors do know that patients with the disorder experience an increased sensation of pain due to a glitch in the central nervous system's processing of pain information. Studies have shown that people with fibromyalgia also have certain physiological abnormalities, such as elevated levels of a chemical in the spinal cord that helps transmit pain signals (thus amplifying, or "turning up," the signals in the brain's pain-processing areas).
In some cases, an injury or trauma, especially to the spinal region, or a bacterial or viral illness, may precede a diagnosis of fibromyalgia, which has caused researchers to speculate that these infections may be triggers as well.
Fibromyalgia Risk Factors
A number of factors can increase the odds that you may develop fibromyalgia. These include:
Gender. Fibromyalgia is more common among women than men.
Age. Symptoms usually appear during middle age, but can also manifest in children and older adults.
History of rheumatic disease. People who have been diagnosed with a rheumatic disorder — conditions affecting the heart, bones, joints, kidney, skin, and lungs — such as rheumatoid arthritis, osteoarthritis, and lupus are at increased risk of also developing fibromyalgia.
Family history. Having a relative who suffers from fibromyalgia puts you at increased risk.
Sleep problems. Doctors aren't sure whether sleep disturbances are a cause or a symptom of fibromyalgia — but sleep disorders, including restless legs syndrome and sleep apnea have been cited as possible fibromyalgia triggers.
When to Seek Help for Fibromyalgia
If you experience pain in your muscles that lasts for several months and is accompanied by significant fatigue, see your doctor. If you experience pain in your muscles that lasts for several months and is accompanied by significant fatigue, see your doctor. For more information, check out these Web sites:
National Fibromyalgia Association
American College of Rheumatology
Fibromyalgia Network
Mayo Clinic
National Institute of Arthritis and Musculoskeletal and Skin Diseases
-Katherine Lee, Everyday Health
Tuesday, March 16, 2010
SALADS: ARE THEY ALWAYS GOOD FOR YOU?
When given the choice at your favorite restaurant, a salad may seem like the best selection for your health and waistline. But unless it is made with fresh, dark greens and free from artery-clogging cheese or dressing, the decision may not be so simple.
ShopSmart, the best-buys magazine from the publisher of Consumer Reports, recently put 20 chicken-based salads from eight popular restaurants to the test and revealed the nine healthiest salads to order when dining out:
1. Panera Bread's BBQ Chopped Chicken Salad, with mild BBQ sauce, no dressing (350 calories)
2. On the Border's Citrus Chipotle Chicken Salad, with Mango Citrus Vinaigrette (290 calories)
3. Panera Bread's Asian Sesame Chicken Salad, with crispy wonton strips and almonds, no dressing (320 calories)
4. Panera Bread's Fuji Apple Chicken Salad, with pecans, no dressing (370 calories)
5. Wendy's Chicken Caesar Salad with Grilled Chicken Fillet, with home-style garlic croutons, no dressing (240 calories)
6. Olive Garden's Grilled Chicken Caesar Salad, without Caesar dressing (430 calories)
7. McDonald's Premium Southwest Salad with Grilled Chicken, without Creamy Southwest dressing (320 calories)
8. Burger King's Tendergril Chicken Garden Salad, without ranch dressing (270 calories)
9. Sonic's Santa Fe Grilled Chicken Salad, without ranch dressing (312 calories)
Do you notice a trend in the top-rated salads? Most of the calorie counts are given without the dressings, which are often extremely calorie-laden. It doesn't mean you have to go without the rich flavor of dressing all together -- simply ask for the dressing on the side and go easy when you drizzle it on, or ask for oil and vinegar and go light on the oil.
Shocking Salad Alert! ShopSmart warns also salad lovers in their April issue to beware of the two worst salads they found: Chili's Grilled BBQ Chicken Salad and Chilli's Quesadilla Explosion Salad. With barbecue sauce and ranch dressing, the Grilled BBQ Chicken Salad packs in 1,060 calories -- nearly half of your allotted calories for the day. And the Quesadilla Explosion Salad? Even worse with a whopping 1,400 calories!
Even if you're not eating nearly a day's worth of calories with your restaurant salad, there's nothing better than getting creative with your salad bowl home. ShopSmart suggests using a good quality oil for homemade dressings and mixing in fresh fruit juice.
You can also swap out mayo for pureed avocados or low-fat yogurt. Think outside the bowl, too. A dollop of spicy mustard or chili can add a brand new flavor -- no dressing needed. You can also add in whole grains like brown rice or chunks of lean meat, canned tuna or beans for a heartier salad that feels more like a meal
ShopSmart, the best-buys magazine from the publisher of Consumer Reports, recently put 20 chicken-based salads from eight popular restaurants to the test and revealed the nine healthiest salads to order when dining out:
1. Panera Bread's BBQ Chopped Chicken Salad, with mild BBQ sauce, no dressing (350 calories)
2. On the Border's Citrus Chipotle Chicken Salad, with Mango Citrus Vinaigrette (290 calories)
3. Panera Bread's Asian Sesame Chicken Salad, with crispy wonton strips and almonds, no dressing (320 calories)
4. Panera Bread's Fuji Apple Chicken Salad, with pecans, no dressing (370 calories)
5. Wendy's Chicken Caesar Salad with Grilled Chicken Fillet, with home-style garlic croutons, no dressing (240 calories)
6. Olive Garden's Grilled Chicken Caesar Salad, without Caesar dressing (430 calories)
7. McDonald's Premium Southwest Salad with Grilled Chicken, without Creamy Southwest dressing (320 calories)
8. Burger King's Tendergril Chicken Garden Salad, without ranch dressing (270 calories)
9. Sonic's Santa Fe Grilled Chicken Salad, without ranch dressing (312 calories)
Do you notice a trend in the top-rated salads? Most of the calorie counts are given without the dressings, which are often extremely calorie-laden. It doesn't mean you have to go without the rich flavor of dressing all together -- simply ask for the dressing on the side and go easy when you drizzle it on, or ask for oil and vinegar and go light on the oil.
Shocking Salad Alert! ShopSmart warns also salad lovers in their April issue to beware of the two worst salads they found: Chili's Grilled BBQ Chicken Salad and Chilli's Quesadilla Explosion Salad. With barbecue sauce and ranch dressing, the Grilled BBQ Chicken Salad packs in 1,060 calories -- nearly half of your allotted calories for the day. And the Quesadilla Explosion Salad? Even worse with a whopping 1,400 calories!
Even if you're not eating nearly a day's worth of calories with your restaurant salad, there's nothing better than getting creative with your salad bowl home. ShopSmart suggests using a good quality oil for homemade dressings and mixing in fresh fruit juice.
You can also swap out mayo for pureed avocados or low-fat yogurt. Think outside the bowl, too. A dollop of spicy mustard or chili can add a brand new flavor -- no dressing needed. You can also add in whole grains like brown rice or chunks of lean meat, canned tuna or beans for a heartier salad that feels more like a meal
THE END OF MY ROPE
As a registered dietician, Teresa had all the facts about how to eat right. It wasn’t until she walked into a Weight Watchers meeting that she realized knowing the facts doesn’t mean you have all the tools to lose weight on your own.
The hardest thing I've ever done, other than losing weight, was walking into a Weight Watchers meeting. You see, I am a registered dietitian. I spend my days telling people how to eat right to achieve optimal health. Going to a meeting and having to admit that I had a problem was embarrassing to me.
At the end of my rope and feeling like a failure both personally and professionally, I went to visit my doctor. When I asked her to sign a consent form for a different weight-loss program, thankfully, she refused. At that time, my blood pressure was very high and we were both concerned with the sodium content in the packaged meals recommended by the program.
Hope fading
Having been overweight my whole adult life and feeling that my last hope was slipping away, I started to cry. She looked at me and said, "Teresa, you are a smart woman who knows how to eat right, and I have faith that you will figure out a solution to this problem."
When I showed up at home with eyes blackened by mascara from crying, my husband looked at me and said, "Why don’t you go to Weight Watchers?" He pointed out that losing weight had never been my problem, but keeping it off was. He had seen my dramatic weight losses and gains over the years and encouraged me to finally go to a place where people would be speaking in the "same language" as me. He felt that at Weight Watchers I would find an open dialogue about healthy eating habits and the support to maintain them.
Consistency is the key
The next week I walked into my first Weight Watchers meeting and started following the POINTS® Weight-Loss System. I am a testament to the value of consistently attending weekly meetings. I was at my meeting on the day after Thanksgiving, two days before Christmas, two days before my birthday and every week in between.
I purchased a Monthly Pass and loved the fact that I didn’t have to worry about paying each week. It made me feel more committed to go to my weekly meeting when I was tempted not to. I used my eTools subscription to help me stay connected to the plan in between my meetings. I especially loved the Recipe Builder for lightening favorite recipes and relied heavily on the Community for midweek inspiration! I also attribute my weight loss and maintenance directly to the support of my Leader as well as the support and camaraderie that I received at my meetings each week.
As I look back, I realize that the piece of the puzzle that had always been missing in my weight battle was the feeling of sharing my struggles with a group of like-minded people. I always isolated myself, feeling shame for my situation rather than asking for and taking the help I needed.
Fabulous at 50
I love the fact that I turned 50 this year and wore a bikini to the beach. I haven't worn one since I was 18 years old! Even better is knowing that I am an inspiration to my entire family, my profession and my clients. I give hope to some when they thought there was none, and that gives me the biggest thrill of all.
Teresa’s tips
Don’t wait for life to give you the right conditions to lose the weight. It will never happen. Start now, work through the challenges and stay committed to your goals
Make use of the meetings and the friends from those meetings because they will pick you up and dust you off when you fall
Create a strong catalog of meals you love to eat. Eat only what you truly love and the plan will be a joy
Should you decide to give the plan a try, give it everything you’ve got
The hardest thing I've ever done, other than losing weight, was walking into a Weight Watchers meeting. You see, I am a registered dietitian. I spend my days telling people how to eat right to achieve optimal health. Going to a meeting and having to admit that I had a problem was embarrassing to me.
At the end of my rope and feeling like a failure both personally and professionally, I went to visit my doctor. When I asked her to sign a consent form for a different weight-loss program, thankfully, she refused. At that time, my blood pressure was very high and we were both concerned with the sodium content in the packaged meals recommended by the program.
Hope fading
Having been overweight my whole adult life and feeling that my last hope was slipping away, I started to cry. She looked at me and said, "Teresa, you are a smart woman who knows how to eat right, and I have faith that you will figure out a solution to this problem."
When I showed up at home with eyes blackened by mascara from crying, my husband looked at me and said, "Why don’t you go to Weight Watchers?" He pointed out that losing weight had never been my problem, but keeping it off was. He had seen my dramatic weight losses and gains over the years and encouraged me to finally go to a place where people would be speaking in the "same language" as me. He felt that at Weight Watchers I would find an open dialogue about healthy eating habits and the support to maintain them.
Consistency is the key
The next week I walked into my first Weight Watchers meeting and started following the POINTS® Weight-Loss System. I am a testament to the value of consistently attending weekly meetings. I was at my meeting on the day after Thanksgiving, two days before Christmas, two days before my birthday and every week in between.
I purchased a Monthly Pass and loved the fact that I didn’t have to worry about paying each week. It made me feel more committed to go to my weekly meeting when I was tempted not to. I used my eTools subscription to help me stay connected to the plan in between my meetings. I especially loved the Recipe Builder for lightening favorite recipes and relied heavily on the Community for midweek inspiration! I also attribute my weight loss and maintenance directly to the support of my Leader as well as the support and camaraderie that I received at my meetings each week.
As I look back, I realize that the piece of the puzzle that had always been missing in my weight battle was the feeling of sharing my struggles with a group of like-minded people. I always isolated myself, feeling shame for my situation rather than asking for and taking the help I needed.
Fabulous at 50
I love the fact that I turned 50 this year and wore a bikini to the beach. I haven't worn one since I was 18 years old! Even better is knowing that I am an inspiration to my entire family, my profession and my clients. I give hope to some when they thought there was none, and that gives me the biggest thrill of all.
Teresa’s tips
Don’t wait for life to give you the right conditions to lose the weight. It will never happen. Start now, work through the challenges and stay committed to your goals
Make use of the meetings and the friends from those meetings because they will pick you up and dust you off when you fall
Create a strong catalog of meals you love to eat. Eat only what you truly love and the plan will be a joy
Should you decide to give the plan a try, give it everything you’ve got
3 WAYS TO PREVENT BREAST CANCER
Want to reduce your risk of breast cancer? These simple lifestyle guidelines may help.
Although more studies need to be done, research suggests that maintaining a healthy weight, eating a healthy diet and staying active can help reduce the risk of breast cancer — either for the first time or as a recurrence.
Maintain a healthy weight
It goes without saying that weight plays a role in helping you stay healthy, but it may also affect your risk for breast cancer. There is substantial evidence to support the theory that obesity increases the risk of breast cancer in postmenopausal women. In fact, a 2006 study involving more than 87,000 female nurses showed that weight gain during adulthood (e.g. 20s, 30s, 40s) is a strong risk factor for postmenopausal breast cancer.
Read the article below
The good news though is that maintaining a healthy weight through the years, along with losing weight (if overweight) after menopause, can do a lot to lower your risk.
Eat a healthy diet
Maintaining an overall healthy diet not only offers your body the energy and nutrition it needs to function, it also offers health benefits.
Several studies suggest that a healthy diet may play a role in reducing the risk of breast cancer. For example: •A low-fat diet may help reduce the risk of breast cancer recurrence. In a 2005 study, women with a history of breast cancer who got only about 25 percent of their daily calories from fat had a lower risk of the cancer coming back.
•In 2006, the Women's Health Initiative Trial suggested that a low-fat diet may reduce the risk of first-time breast cancer for women whose diets are very high in fat to begin with.
•A 2007 National Cancer Institute study of middle-age women, who ate a wide range of fat, showed that a high-fat diet raises the risk of developing invasive breast cancer.
•Women who eat a lot of meat, particularly red or processed meats, may be more likely to develop breast cancer, according to a large study of British women published in April 2007.
Stay active
Besides giving you more energy and helping you lose weight, physical activity also can help lower a woman's breast cancer risk. Two studies completed in February 2007 confirmed that six or more hours of activity each week can reduce the risk of invasive breast cancer for most women.
Changing your diet, losing weight and starting or ramping up your exercise routine can be hard. But with information, support and practical tips on how to make the changes, you can begin working toward a healthy weight that will help your body stay strong and healthy.
Marisa Weiss, MD, is president and founder of breastcancer.org. Visit the "Lower Your Risk" section at breastcancer.org to learn more about breast cancer risk.
Although more studies need to be done, research suggests that maintaining a healthy weight, eating a healthy diet and staying active can help reduce the risk of breast cancer — either for the first time or as a recurrence.
Maintain a healthy weight
It goes without saying that weight plays a role in helping you stay healthy, but it may also affect your risk for breast cancer. There is substantial evidence to support the theory that obesity increases the risk of breast cancer in postmenopausal women. In fact, a 2006 study involving more than 87,000 female nurses showed that weight gain during adulthood (e.g. 20s, 30s, 40s) is a strong risk factor for postmenopausal breast cancer.
Read the article below
The good news though is that maintaining a healthy weight through the years, along with losing weight (if overweight) after menopause, can do a lot to lower your risk.
Eat a healthy diet
Maintaining an overall healthy diet not only offers your body the energy and nutrition it needs to function, it also offers health benefits.
Several studies suggest that a healthy diet may play a role in reducing the risk of breast cancer. For example: •A low-fat diet may help reduce the risk of breast cancer recurrence. In a 2005 study, women with a history of breast cancer who got only about 25 percent of their daily calories from fat had a lower risk of the cancer coming back.
•In 2006, the Women's Health Initiative Trial suggested that a low-fat diet may reduce the risk of first-time breast cancer for women whose diets are very high in fat to begin with.
•A 2007 National Cancer Institute study of middle-age women, who ate a wide range of fat, showed that a high-fat diet raises the risk of developing invasive breast cancer.
•Women who eat a lot of meat, particularly red or processed meats, may be more likely to develop breast cancer, according to a large study of British women published in April 2007.
Stay active
Besides giving you more energy and helping you lose weight, physical activity also can help lower a woman's breast cancer risk. Two studies completed in February 2007 confirmed that six or more hours of activity each week can reduce the risk of invasive breast cancer for most women.
Changing your diet, losing weight and starting or ramping up your exercise routine can be hard. But with information, support and practical tips on how to make the changes, you can begin working toward a healthy weight that will help your body stay strong and healthy.
Marisa Weiss, MD, is president and founder of breastcancer.org. Visit the "Lower Your Risk" section at breastcancer.org to learn more about breast cancer risk.
Monday, March 15, 2010
ST. PATRICKS DAY RECIPES
Corned Beef and Cabbage with Red Potatoes
POINTS® Value: 8
Servings: 4
Preparation Time: 25 min
Cooking Time: 55 min
Level of Difficulty: Easy
Works with Simply Filling
No reason to dodge this Irish favorite on St. Patrick's Day: Simply choose lean beef round and boil it in a very well-flavored broth.
Ingredients
1 pound(s) lean beef round
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 Tbsp yellow mustard seed
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground allspice
1/2 tsp black pepper
1/2 tsp coriander seed(s)
1/2 tsp ground cloves
2 piece(s) bay leaf
8 small uncooked red potato(es), halved
16 baby carrot(s)
1 medium head(s) green cabbage, coarsely shredded
Instructions
Coat beef all over with salt and pepper and place in a large stockpot; pour enough water into pot to cover beef. Add seasonings and bay leaves and stir to coat meat; set pot over high heat. Bring to a boil; reduce heat to medium-low, cover and simmer 40 minutes.
Add potatoes, carrots and cabbage and increase heat to medium-high; return to a boil. Partially cover pot and boil, until vegetables and beef are fork-tender, about 10 minutes more. Drain water from meat and vegetables, reserving 1 cup of liquid; discard bay leaves.
Thinly slice meat against the grain and serve with vegetables. Pour some reserved cooking liquid over each serving. Yields about 3 ounces of meat, 1 1/2 cups of vegetables and 1/4 cup of cooking liquid per serving.
Classic Shepherd's Pie
Was POINTS® Value: 9
Now POINTS® Value: 5
Servings: 6
Preparation Time: 25 min
Cooking Time: 42 min
Level of Difficulty: Moderate
Seasoned meat and vegetables are nestled under creamy mashed potatoes and then baked to form a sensational, savory pie.
Ingredients
2 large potato(es), peeled and cut into 2-inch pieces
1/4 cup(s) fat-free sour cream
1 Tbsp reduced-calorie margarine
1/8 tsp table salt, or to taste
2 tsp olive oil
1 cup(s) onion(s), chopped
2 medium carrot(s), diced
2 medium stalk(s) celery, diced
1 pound(s) uncooked ground turkey breast
3 Tbsp all-purpose flour
1 Tbsp rosemary, fresh, chopped (or 1 tsp dried)
1 tsp dried thyme
1/2 tsp table salt
1/4 tsp black pepper
2 cup(s) canned chicken broth, or beef broth
Instructions
Preheat oven to 400ºF.
Place potatoes in a large saucepan and pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender. Drain potatoes, transfer to a large bowl and add sour cream and margarine; mash until smooth, season to taste with salt and set aside.
Meanwhile, heat oil in a large skillet over medium-high heat. Add onion, carrots and celery; cook until soft, about 3 minutes. Add turkey and cook until browned, breaking up the meat as it cooks, about 5 minutes. Add flour, rosemary, thyme, salt and pepper; stir to coat. Add broth and bring to a simmer; simmer until mixture thickens, about 3 minutes.
Transfer turkey mixture to a 9-inch, deep-dish pie plate. Spread mashed potatoes over top and using the back of a spoon, make decorative swirls over the top. Bake until potatoes are golden, about 30 minutes. Slice into 6 pieces and serve.
Chef Tips
We renovated Shepherd's Pie by:
Using naturally lean turkey breast instead of fattier lamb or beef.
Swapping nonfat sour cream for most of the butter in the mashed potato topping.
Adding reduced-calorie margarine, instead of butter, to the mashed potatoes.
POINTS® Value: 8
Servings: 4
Preparation Time: 25 min
Cooking Time: 55 min
Level of Difficulty: Easy
Works with Simply Filling
No reason to dodge this Irish favorite on St. Patrick's Day: Simply choose lean beef round and boil it in a very well-flavored broth.
Ingredients
1 pound(s) lean beef round
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 Tbsp yellow mustard seed
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground allspice
1/2 tsp black pepper
1/2 tsp coriander seed(s)
1/2 tsp ground cloves
2 piece(s) bay leaf
8 small uncooked red potato(es), halved
16 baby carrot(s)
1 medium head(s) green cabbage, coarsely shredded
Instructions
Coat beef all over with salt and pepper and place in a large stockpot; pour enough water into pot to cover beef. Add seasonings and bay leaves and stir to coat meat; set pot over high heat. Bring to a boil; reduce heat to medium-low, cover and simmer 40 minutes.
Add potatoes, carrots and cabbage and increase heat to medium-high; return to a boil. Partially cover pot and boil, until vegetables and beef are fork-tender, about 10 minutes more. Drain water from meat and vegetables, reserving 1 cup of liquid; discard bay leaves.
Thinly slice meat against the grain and serve with vegetables. Pour some reserved cooking liquid over each serving. Yields about 3 ounces of meat, 1 1/2 cups of vegetables and 1/4 cup of cooking liquid per serving.
Classic Shepherd's Pie
Was POINTS® Value: 9
Now POINTS® Value: 5
Servings: 6
Preparation Time: 25 min
Cooking Time: 42 min
Level of Difficulty: Moderate
Seasoned meat and vegetables are nestled under creamy mashed potatoes and then baked to form a sensational, savory pie.
Ingredients
2 large potato(es), peeled and cut into 2-inch pieces
1/4 cup(s) fat-free sour cream
1 Tbsp reduced-calorie margarine
1/8 tsp table salt, or to taste
2 tsp olive oil
1 cup(s) onion(s), chopped
2 medium carrot(s), diced
2 medium stalk(s) celery, diced
1 pound(s) uncooked ground turkey breast
3 Tbsp all-purpose flour
1 Tbsp rosemary, fresh, chopped (or 1 tsp dried)
1 tsp dried thyme
1/2 tsp table salt
1/4 tsp black pepper
2 cup(s) canned chicken broth, or beef broth
Instructions
Preheat oven to 400ºF.
Place potatoes in a large saucepan and pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender. Drain potatoes, transfer to a large bowl and add sour cream and margarine; mash until smooth, season to taste with salt and set aside.
Meanwhile, heat oil in a large skillet over medium-high heat. Add onion, carrots and celery; cook until soft, about 3 minutes. Add turkey and cook until browned, breaking up the meat as it cooks, about 5 minutes. Add flour, rosemary, thyme, salt and pepper; stir to coat. Add broth and bring to a simmer; simmer until mixture thickens, about 3 minutes.
Transfer turkey mixture to a 9-inch, deep-dish pie plate. Spread mashed potatoes over top and using the back of a spoon, make decorative swirls over the top. Bake until potatoes are golden, about 30 minutes. Slice into 6 pieces and serve.
Chef Tips
We renovated Shepherd's Pie by:
Using naturally lean turkey breast instead of fattier lamb or beef.
Swapping nonfat sour cream for most of the butter in the mashed potato topping.
Adding reduced-calorie margarine, instead of butter, to the mashed potatoes.
5 WAYS WORKING OUT CAN BENEFIT YOUR SKIN
You know how great you feel after a tough workout — a long run, bike, exercise machines, or a good game of tennis. Though you're sweaty and exhausted, you notice the exhilaration shows in your glowing skin. Your skin is flushed from more than that healthy sweat you just worked up — exercise can really improve your overall skin health and quality. Exercise offers a number of benefits for your skin, and should be considered an important part of any skin care regimen. So add a vibrant complexion to good health and a toned body when you reviewing your reasons for getting in a daily workout.
5 Ways Working Out Benefits Your Skin
Beyond heart health and bone building, exercise has a positive effect on your skin’s appearance, too. Here’s why:
1.Exercise makes you sweat. Sweat purges your body of toxins that can clog pores and plague your skin with pimples and blemishes. "The body only has so many mechanisms to rid itself of toxins — the kidneys, the liver, and the skin," says Sandra M. Johnson, MD, a dermatologist with Johnson Dermatology in Fort Smith, Ark. "Exercise increases blood flow to the skin, increases neuronal stimulation, and allows the sweat glands to increase their functions and rid the toxins." Once you sweat out those toxins, it's important to wash them off — you don't want to leave them sitting on your skin. Always shower after a workout to prevent bacterial or fungal infections that may occur from dirt clogging up your pores.
2.Exercise tones your muscles. The more toned you are beneath your skin, the healthier your skin will look and feel. The stronger and firmer your muscles are, says Johnson, the more support your skin will have, and the more firm and elastic it will appear. Toning your muscles may also help to minimize the appearance of cellulite, the dimply fat that often strikes thighs and buttocks. You can't exercise cellulite away, but you can help it look better.
3.Exercise boosts oxygen and blood flow to the skin. Studies have shown that regular exercise boosts blood flow enough in type 2 diabetics to help reduce the risk of skin problems that lead to amputation. Exercise gets the blood flowing, and that increased blood flow carries more oxygen to the skin. The boost in blood flow and oxygen to the skin cells also carries nutrients that improve skin health, supporting all the effort you make with moisturizers and other skin care products on the skin surface.
4.Exercise eases stress. Exercise has long been known as a great way to relieve stress. Those mind-body benefits may extend to your complexion. Though studies are small, some show that stress may worsen, if not actually trigger, acne. Stress may also trigger flare-ups of psoriasis. It’s known to boost hormone production and suppress the body's ability to heal, but regular workouts can keep stress — and possibly hard-to-manage skin conditions — under control. When you’re feeling tense, let exercise keep any frown lines at bay, too.
5.Exercise gives your complexion a beautiful, natural glow. When you exercise, your skin begins to produce more of its natural oils that help skin look supple and healthy. While that can naturally moisturize skin, remember to cleanse your face gently as part of your skin care routine when you shower to prevent any breakouts.
Make exercise your secret skin care ingredient for a young, healthier, and smoother complexion.
Diana Rodriguez and Dr. Pat Bass for Everyday Health
5 Ways Working Out Benefits Your Skin
Beyond heart health and bone building, exercise has a positive effect on your skin’s appearance, too. Here’s why:
1.Exercise makes you sweat. Sweat purges your body of toxins that can clog pores and plague your skin with pimples and blemishes. "The body only has so many mechanisms to rid itself of toxins — the kidneys, the liver, and the skin," says Sandra M. Johnson, MD, a dermatologist with Johnson Dermatology in Fort Smith, Ark. "Exercise increases blood flow to the skin, increases neuronal stimulation, and allows the sweat glands to increase their functions and rid the toxins." Once you sweat out those toxins, it's important to wash them off — you don't want to leave them sitting on your skin. Always shower after a workout to prevent bacterial or fungal infections that may occur from dirt clogging up your pores.
2.Exercise tones your muscles. The more toned you are beneath your skin, the healthier your skin will look and feel. The stronger and firmer your muscles are, says Johnson, the more support your skin will have, and the more firm and elastic it will appear. Toning your muscles may also help to minimize the appearance of cellulite, the dimply fat that often strikes thighs and buttocks. You can't exercise cellulite away, but you can help it look better.
3.Exercise boosts oxygen and blood flow to the skin. Studies have shown that regular exercise boosts blood flow enough in type 2 diabetics to help reduce the risk of skin problems that lead to amputation. Exercise gets the blood flowing, and that increased blood flow carries more oxygen to the skin. The boost in blood flow and oxygen to the skin cells also carries nutrients that improve skin health, supporting all the effort you make with moisturizers and other skin care products on the skin surface.
4.Exercise eases stress. Exercise has long been known as a great way to relieve stress. Those mind-body benefits may extend to your complexion. Though studies are small, some show that stress may worsen, if not actually trigger, acne. Stress may also trigger flare-ups of psoriasis. It’s known to boost hormone production and suppress the body's ability to heal, but regular workouts can keep stress — and possibly hard-to-manage skin conditions — under control. When you’re feeling tense, let exercise keep any frown lines at bay, too.
5.Exercise gives your complexion a beautiful, natural glow. When you exercise, your skin begins to produce more of its natural oils that help skin look supple and healthy. While that can naturally moisturize skin, remember to cleanse your face gently as part of your skin care routine when you shower to prevent any breakouts.
Make exercise your secret skin care ingredient for a young, healthier, and smoother complexion.
Diana Rodriguez and Dr. Pat Bass for Everyday Health
Monday, March 8, 2010
EFFORT
One of the prime ingredients of success, no matter what your goal may be, is effort. By definition, effort is defined as “a conscious exertion of power” and “hard work.” It's at the heart of all achievements both great and small. As Thomas Edison once said, Genius is one percent inspiration and ninety-nine percent perspiration. There’s often a bit of luck involved too, but only those that have laid the structural groundwork are truly ready to take advantage when lady luck knocks on their door.
Today I want you to think about effort in a personal way. Think about the most important goal you have before you and then answer the following question: On a scale from 0%-100%, how much honest effort are you putting into this coveted goal? If you’re like most, you’re probably not investing anywhere near the amount of effort that it’s going to take. So, if you find yourself lower on the effort scale than you like, why not make today the day you pump up the volume?
Wishing You Great Health,
Dr. John H. Sklare
Today I want you to think about effort in a personal way. Think about the most important goal you have before you and then answer the following question: On a scale from 0%-100%, how much honest effort are you putting into this coveted goal? If you’re like most, you’re probably not investing anywhere near the amount of effort that it’s going to take. So, if you find yourself lower on the effort scale than you like, why not make today the day you pump up the volume?
Wishing You Great Health,
Dr. John H. Sklare
WHY ISN'T MY WORKOUT WORKING?
You work out - a lot - and you've always seen results. So what's with the sudden stall in your weight loss?
Your four-times-a-week fitness routine used to leave you huffing and puffing, sore for days and steadily dropping pounds. But four months later you're barely breaking a sweat, you can't detect the slightest "ouch" in your calves—and worst of all, the scale has been stuck on the same three digits for weeks! So why did your workout stop working?
According to Richard Cotton, an executive wellness coach and former VP of the American Council on Exercise, it's because your exercise routine has become just that—routine. "With repeated, regular exercise, our bodies become very efficient at whatever it is they've been doing—which is a great thing if you're running a marathon and trying to conserve calories—but not if you're on a walk around the block trying to burn them."
So what should you do when you're too good at your workout? Here are some tips:
Pick up (then slow down) the pace.
On your evening walks, instead of breezing past the Smiths' mailbox, zigzagging through the park, and making it back to your front door in 45 minutes flat—like always—try adding intervals. "Pick a point one or two blocks ahead and walk briskly until you reach it, then walk it off until you catch your breath, then repeat," suggests Cotton. The work intervals (or brisk walking) will stimulate the body at a level that it's not accustomed to.
Change your routine. Then change it again.
Have three or four fitness routines, and rotate between them every four to six weeks, suggests Karen Merrill, MS, a personal trainer in Traverse City, Mich. For example, "If Tuesday is typically 'chest and back day' switch it to 'back and biceps day' for a while." (Just be sure your routine includes cardio, strength training and flexibility.)
For a new take on your biceps curl session, try standing on a balance board while you're lifting weights to strengthen your core. And if the treadmill feels like your home away from home, try the rowing or elliptical machine, says Merrill.
Nothing ventured...
"An inexperienced swimmer will exert a lot more energy and burn a lot more calories treading water in a pool than a swimming pro," says Cotton. So find something you don't know how to do—and give it a go! Get into that yoga class you've had your eye on (even if you hide in the back row), or get a trainer to show you how to use some of those gym machines that look oh-so-daunting. But if you really must stick with your regular run, take it outside, on a trail or along the beach. Not only will the difference in terrain jump-start your jog, but getting in touch with nature might be just what the fitness-plateau doctor ordered.
-Michelle Olson, Weight Watchers
Your four-times-a-week fitness routine used to leave you huffing and puffing, sore for days and steadily dropping pounds. But four months later you're barely breaking a sweat, you can't detect the slightest "ouch" in your calves—and worst of all, the scale has been stuck on the same three digits for weeks! So why did your workout stop working?
According to Richard Cotton, an executive wellness coach and former VP of the American Council on Exercise, it's because your exercise routine has become just that—routine. "With repeated, regular exercise, our bodies become very efficient at whatever it is they've been doing—which is a great thing if you're running a marathon and trying to conserve calories—but not if you're on a walk around the block trying to burn them."
So what should you do when you're too good at your workout? Here are some tips:
Pick up (then slow down) the pace.
On your evening walks, instead of breezing past the Smiths' mailbox, zigzagging through the park, and making it back to your front door in 45 minutes flat—like always—try adding intervals. "Pick a point one or two blocks ahead and walk briskly until you reach it, then walk it off until you catch your breath, then repeat," suggests Cotton. The work intervals (or brisk walking) will stimulate the body at a level that it's not accustomed to.
Change your routine. Then change it again.
Have three or four fitness routines, and rotate between them every four to six weeks, suggests Karen Merrill, MS, a personal trainer in Traverse City, Mich. For example, "If Tuesday is typically 'chest and back day' switch it to 'back and biceps day' for a while." (Just be sure your routine includes cardio, strength training and flexibility.)
For a new take on your biceps curl session, try standing on a balance board while you're lifting weights to strengthen your core. And if the treadmill feels like your home away from home, try the rowing or elliptical machine, says Merrill.
Nothing ventured...
"An inexperienced swimmer will exert a lot more energy and burn a lot more calories treading water in a pool than a swimming pro," says Cotton. So find something you don't know how to do—and give it a go! Get into that yoga class you've had your eye on (even if you hide in the back row), or get a trainer to show you how to use some of those gym machines that look oh-so-daunting. But if you really must stick with your regular run, take it outside, on a trail or along the beach. Not only will the difference in terrain jump-start your jog, but getting in touch with nature might be just what the fitness-plateau doctor ordered.
-Michelle Olson, Weight Watchers
POWERING THROUGH PLATEAUS
It's a phenomenon familiar to most people who've tried to shed excess pounds: You're close to your weight-loss goal, and suddenly the numbers on the scale refuse to budge.
You've hit a weight-loss plateau, and you're wondering what's causing the stall. Is there something you're doing (possibly unwittingly) to sabotage your own efforts? Or is it an inevitable physiological part of the weight-loss process?
The answer probably lies somewhere in between.
Ain't Misbehavin'?
As much as we may not like to believe it, our actions are probably at the root of most weight-loss plateaus. "Probably about 90 percent of our plateaus are due to 'loosening up,' meaning the half-hour walk, seven days a week becomes a 20-minute walk, four days a week," says Weight Watchers' chief scientist, Karen Miller-Kovach, MS, RD. "It's the little relaxing that does people in."
Before you start berating yourself, give yourself a break. Recognize that you may have gotten a little too comfortable with aspects of the program. But you can still keep moving toward your weight goal. Simply reaffirm your commitment to your weight-loss plan, and move forward. Try a new recipe, eat more fruits and veggies, or add some jogging intervals to your daily walk. By mixing up your routine, eating and exercise will be fresh and enjoyable again.
The Body at Work
Although less-than-faithful adherence to an eating and exercise plan is usually the culprit of a plateau, there are times when something going on within the body is causing the pounds to hang on.
According to Michael Lowe, PhD, professor of clinical and health psychology at Drexel University in Philadelphia, about one-quarter of the weight you lose is actually lean tissue. Lean-tissue loss means you burn fewer calories. "This effect is relatively minor, but combined with other factors, it can contribute to a plateau," Lowe says.
Lowe also points out that because pounds shed in the first few weeks of weight loss tend to be made up of about half water, people are often fooled into thinking they are reaching a plateau when, in fact, they're really just approaching a normal (read: slower) rate of weight loss.
Five Ways to Tip the Scale
The good news: Whether the cause is behavioral, physiological or both, there are steps you can take to move past a plateau. First, strengthen your resolve to keep losing, then:
1. Increase your physical activity.
This may be the best way to get the weight off, according to experts. Look for simple ways to get more activity in: Take the family (or the dog) for an afternoon walk. Park the car farther away, or get off the bus a stop or two away from your destination.
2. Eat right and write.
Research has shown that people routinely underestimate the number of calories they consume daily. Keep track of what you eat. Enjoy seeing that you've stayed within your POINTS® range for the day.
3. Eat fruits and vegetables.
Fruits and vegetables are loaded with a variety of vitamin and minerals and are typically low in calories. Including them at meal time will help keep you satisfied and contribute to your health.
4. Spice things up.
Forgo your usual turkey on rye for a more exotic water-packed tuna with dill and lemon juice on toasted pita bread. This might stimulate your taste buds enough to keep you satisfied.
5. Get busy.
Join an after-work volleyball league, attend art openings or just chase your kids around outside. The less you're in the kitchen, the less tempted you'll be to eat.
-Laurie Greenwald Saloman, Weight Watchers
You've hit a weight-loss plateau, and you're wondering what's causing the stall. Is there something you're doing (possibly unwittingly) to sabotage your own efforts? Or is it an inevitable physiological part of the weight-loss process?
The answer probably lies somewhere in between.
Ain't Misbehavin'?
As much as we may not like to believe it, our actions are probably at the root of most weight-loss plateaus. "Probably about 90 percent of our plateaus are due to 'loosening up,' meaning the half-hour walk, seven days a week becomes a 20-minute walk, four days a week," says Weight Watchers' chief scientist, Karen Miller-Kovach, MS, RD. "It's the little relaxing that does people in."
Before you start berating yourself, give yourself a break. Recognize that you may have gotten a little too comfortable with aspects of the program. But you can still keep moving toward your weight goal. Simply reaffirm your commitment to your weight-loss plan, and move forward. Try a new recipe, eat more fruits and veggies, or add some jogging intervals to your daily walk. By mixing up your routine, eating and exercise will be fresh and enjoyable again.
The Body at Work
Although less-than-faithful adherence to an eating and exercise plan is usually the culprit of a plateau, there are times when something going on within the body is causing the pounds to hang on.
According to Michael Lowe, PhD, professor of clinical and health psychology at Drexel University in Philadelphia, about one-quarter of the weight you lose is actually lean tissue. Lean-tissue loss means you burn fewer calories. "This effect is relatively minor, but combined with other factors, it can contribute to a plateau," Lowe says.
Lowe also points out that because pounds shed in the first few weeks of weight loss tend to be made up of about half water, people are often fooled into thinking they are reaching a plateau when, in fact, they're really just approaching a normal (read: slower) rate of weight loss.
Five Ways to Tip the Scale
The good news: Whether the cause is behavioral, physiological or both, there are steps you can take to move past a plateau. First, strengthen your resolve to keep losing, then:
1. Increase your physical activity.
This may be the best way to get the weight off, according to experts. Look for simple ways to get more activity in: Take the family (or the dog) for an afternoon walk. Park the car farther away, or get off the bus a stop or two away from your destination.
2. Eat right and write.
Research has shown that people routinely underestimate the number of calories they consume daily. Keep track of what you eat. Enjoy seeing that you've stayed within your POINTS® range for the day.
3. Eat fruits and vegetables.
Fruits and vegetables are loaded with a variety of vitamin and minerals and are typically low in calories. Including them at meal time will help keep you satisfied and contribute to your health.
4. Spice things up.
Forgo your usual turkey on rye for a more exotic water-packed tuna with dill and lemon juice on toasted pita bread. This might stimulate your taste buds enough to keep you satisfied.
5. Get busy.
Join an after-work volleyball league, attend art openings or just chase your kids around outside. The less you're in the kitchen, the less tempted you'll be to eat.
-Laurie Greenwald Saloman, Weight Watchers
Sunday, March 7, 2010
LENT: NOT LIKE IT WAS IN THE "GOOD OLD DAYS"
Third Sunday of Lent (C)
March 7, 2010
Ex 3:1-8a, 13-15
Ps 103:1-2, 3-4, 6-7, 8, 11
1 Cor 10:1-6, 10-12
Lk 13:1-9
It's true, the Lenten fasting rules are not what they were in the memory and experience of many older Catholics. The emphasis today in our Lenten observance has shifted somewhat. We stress the "baptismal" character of Lent. It's a time when we re-affirm our Christian identity, and support those preparing for Baptism. Repentance is still a Lenten focus, and today those two themes come together in our Scriptures.
Take a cue from St. Paul, who creatively retells the story of the Israelites in the desert, to remind the Corinthians that being baptized means a life of repentance. A Christian is to live differently, to constantly have a spirit of conversion.
It's a theme Jesus picks up in the Gospel, correcting popular notions about why bad things happen to good people. All of us, Jesus says, must be "reform-minded." God doesn't single out anyone by sending tragedies or natural disasters. We all have opportunities—not unlimited, of course—but opportunities nonetheless, to turn from sin and accept God's love. It's what Baptism commits us to do.
Father Greg Friedman with the "Sunday Soundbite", St. Anthony Messenger Press
March 7, 2010
Ex 3:1-8a, 13-15
Ps 103:1-2, 3-4, 6-7, 8, 11
1 Cor 10:1-6, 10-12
Lk 13:1-9
It's true, the Lenten fasting rules are not what they were in the memory and experience of many older Catholics. The emphasis today in our Lenten observance has shifted somewhat. We stress the "baptismal" character of Lent. It's a time when we re-affirm our Christian identity, and support those preparing for Baptism. Repentance is still a Lenten focus, and today those two themes come together in our Scriptures.
Take a cue from St. Paul, who creatively retells the story of the Israelites in the desert, to remind the Corinthians that being baptized means a life of repentance. A Christian is to live differently, to constantly have a spirit of conversion.
It's a theme Jesus picks up in the Gospel, correcting popular notions about why bad things happen to good people. All of us, Jesus says, must be "reform-minded." God doesn't single out anyone by sending tragedies or natural disasters. We all have opportunities—not unlimited, of course—but opportunities nonetheless, to turn from sin and accept God's love. It's what Baptism commits us to do.
Father Greg Friedman with the "Sunday Soundbite", St. Anthony Messenger Press
GETTING PORTION SIZES BACK UNDER CONTROL
Over one-third of U.S. adults — that's more than 72 million people — are now considered obese. What we eat certainly contributes to America's obesity epidemic, but how much we eat and our lack of portion control may be even more important factors. The bottom line: We are eating too much!
With free soda refills and supersized French fries lurking around every corner, it's no wonder we have trouble controlling how much we eat. But if you want to control your weight, you must exhibit portion control.
What Is Portion Control?
A portion is just another word for the serving or amount of a food. The actual serving size of any given food you eat, whether you make it at home or order it in a restaurant, may be many times the portion amount suggested by United States Department of Agriculture (USDA) guidelines. That means you may easily be eating more calories than you think and more than you need to maintain a healthy weight. Too much of any food, even if you're eating a diet of only healthy food, can cause weight gain.
Portion control means knowing the size of an average portion of common foods and, to avoid gaining weight, making sure that your portions don't add up to more food than you need to eat every day. "Portion sizes will determine the calorie content of a meal. The more you eat, the more calories you consume," says Joan Salge Blake, RD, clinical associate professor in the Department of Health Sciences at Boston University in Boston, Mass. "When trying to maintain a healthy weight, you need to make sure that you don't consume more calories daily than you need."
Portion Control: Sizing Up Total Daily Portions
According to the USDA, current daily recommendations for a 2,000-calorie diet include:
5 1/2 ounces of lean meat or 1 1/4 cups cooked beans
2 1/2 cups of vegetables
2 cups of fruit
3 cups of low-fat or fat-free milk or the equivalent dairy products
3+ ounces of whole-grain products
There's more content below this advertisement. Jump to the content.
Keep in mind these are the total amounts of food from the major food groups eaten per day, not per meal, and plan accordingly. If you eat a small steak or a large chicken breast at a meal, you may have all the meat you need for the entire day. Also, a 2,000-calorie diet isn't appropriate for everyone; that may be too much for you. How many calories you need to consume per day depends on your existing weight, height, and how active you are. To find out how many calories per day you need, visit the USDA's food pyramid Web site to get a more personalized breakdown of portion sizes right for you.
Portion Control: Recognizing Portion Sizes
It's not practical to think that you can weigh every food you put on your plate. What you can do, however, is learn to recognize what key portion sizes look like, so help you know the right amount to serve yourself or eat at a restaurant.
Use the same size plates and bowls at each meal so that you can get use to what proper portion sizes look like on each dish.
Develop visual cues by matching portion sizes to familiar items.
A three-ounce serving of meat is the size of a deck of cards or a bar of soap.
A medium potato is about equal to a computer mouse.
A half-cup of rice would just about fill a regular-sized cupcake wrapper.
One ounce of cheese is about the size of four dice.
Sandwich meat should be equivalent to the thickness of one standard slice of whole wheat bread. Vegetables should be twice the thickness of the meat.
Eyeball food portions based on the amount of room they take up on a dinner plate. For example, on an 8- to 10-inch plate, half of the plate should be covered with vegetables, one-quarter with a starch like rice or a potato, and one-quarter with a protein. The plate should not be overflowing and you should see some of the plate between the servings.
Portion Control When Eating Out
Controlling portion size when eating out can be a challenge because, in general, restaurant servings are considerably bigger than recommended portion sizes.
"Depending on the fat and water content of different foods, you could eat twice as much as you think or half as much [when eating out]. Also, it depends on the size of the plate, how much cheese is hidden inside the dish and so on," says Susan B. Roberts, PhD, professor in the nutrition and psychiatry departments at Tufts University in Boston and author of The Instinct Diet (Workman). "Even people with a PhD in nutrition like me can't really guess from looking at a plate of food we didn't cook how many calories it has in it!"
However, there are ways to manage portion size when eating out. Lona Sandon, RD, assistant professor in the Department of Clinical Nutrition at the University of Texas Southwestern Medical Center in Dallas offers these tips:
Choose from the children's menu, if the restaurant lets you. "Just because it says 12 and under does not mean you cannot order from it," says Sandon.
Have an appetizer or salad for your entrée.
Order a la carte from the side items on the menu rather than a main dish.
Request lunch portion sizes at dinner, since lunch portions are generally smaller.
Ask to have a to-go box brought with your meal and before you start eating, put half of what is on your plate in the box to take home for another meal. This is particularly good to do with deli sandwiches, which are almost always twice the size a person needs, says Sandon.
With careful portion control you can have your cake and eat it, too. Just be sure to do it in moderation!
-Kristen Stewart (reviewed by Dr. Pat Bass) for EverydayHealth.com
With free soda refills and supersized French fries lurking around every corner, it's no wonder we have trouble controlling how much we eat. But if you want to control your weight, you must exhibit portion control.
What Is Portion Control?
A portion is just another word for the serving or amount of a food. The actual serving size of any given food you eat, whether you make it at home or order it in a restaurant, may be many times the portion amount suggested by United States Department of Agriculture (USDA) guidelines. That means you may easily be eating more calories than you think and more than you need to maintain a healthy weight. Too much of any food, even if you're eating a diet of only healthy food, can cause weight gain.
Portion control means knowing the size of an average portion of common foods and, to avoid gaining weight, making sure that your portions don't add up to more food than you need to eat every day. "Portion sizes will determine the calorie content of a meal. The more you eat, the more calories you consume," says Joan Salge Blake, RD, clinical associate professor in the Department of Health Sciences at Boston University in Boston, Mass. "When trying to maintain a healthy weight, you need to make sure that you don't consume more calories daily than you need."
Portion Control: Sizing Up Total Daily Portions
According to the USDA, current daily recommendations for a 2,000-calorie diet include:
5 1/2 ounces of lean meat or 1 1/4 cups cooked beans
2 1/2 cups of vegetables
2 cups of fruit
3 cups of low-fat or fat-free milk or the equivalent dairy products
3+ ounces of whole-grain products
There's more content below this advertisement. Jump to the content.
Keep in mind these are the total amounts of food from the major food groups eaten per day, not per meal, and plan accordingly. If you eat a small steak or a large chicken breast at a meal, you may have all the meat you need for the entire day. Also, a 2,000-calorie diet isn't appropriate for everyone; that may be too much for you. How many calories you need to consume per day depends on your existing weight, height, and how active you are. To find out how many calories per day you need, visit the USDA's food pyramid Web site to get a more personalized breakdown of portion sizes right for you.
Portion Control: Recognizing Portion Sizes
It's not practical to think that you can weigh every food you put on your plate. What you can do, however, is learn to recognize what key portion sizes look like, so help you know the right amount to serve yourself or eat at a restaurant.
Use the same size plates and bowls at each meal so that you can get use to what proper portion sizes look like on each dish.
Develop visual cues by matching portion sizes to familiar items.
A three-ounce serving of meat is the size of a deck of cards or a bar of soap.
A medium potato is about equal to a computer mouse.
A half-cup of rice would just about fill a regular-sized cupcake wrapper.
One ounce of cheese is about the size of four dice.
Sandwich meat should be equivalent to the thickness of one standard slice of whole wheat bread. Vegetables should be twice the thickness of the meat.
Eyeball food portions based on the amount of room they take up on a dinner plate. For example, on an 8- to 10-inch plate, half of the plate should be covered with vegetables, one-quarter with a starch like rice or a potato, and one-quarter with a protein. The plate should not be overflowing and you should see some of the plate between the servings.
Portion Control When Eating Out
Controlling portion size when eating out can be a challenge because, in general, restaurant servings are considerably bigger than recommended portion sizes.
"Depending on the fat and water content of different foods, you could eat twice as much as you think or half as much [when eating out]. Also, it depends on the size of the plate, how much cheese is hidden inside the dish and so on," says Susan B. Roberts, PhD, professor in the nutrition and psychiatry departments at Tufts University in Boston and author of The Instinct Diet (Workman). "Even people with a PhD in nutrition like me can't really guess from looking at a plate of food we didn't cook how many calories it has in it!"
However, there are ways to manage portion size when eating out. Lona Sandon, RD, assistant professor in the Department of Clinical Nutrition at the University of Texas Southwestern Medical Center in Dallas offers these tips:
Choose from the children's menu, if the restaurant lets you. "Just because it says 12 and under does not mean you cannot order from it," says Sandon.
Have an appetizer or salad for your entrée.
Order a la carte from the side items on the menu rather than a main dish.
Request lunch portion sizes at dinner, since lunch portions are generally smaller.
Ask to have a to-go box brought with your meal and before you start eating, put half of what is on your plate in the box to take home for another meal. This is particularly good to do with deli sandwiches, which are almost always twice the size a person needs, says Sandon.
With careful portion control you can have your cake and eat it, too. Just be sure to do it in moderation!
-Kristen Stewart (reviewed by Dr. Pat Bass) for EverydayHealth.com
Friday, March 5, 2010
REALISTIC GOALS
a. Have you set REALISTIC goals for yourself? I say realistic because I personally would love to weigh 115lbs, but that’s not realistic. I’m not 20 years old anymore and my body is completely changed from when I was 20. I probably should add, I never weighed 115lbs except when I was passing that number on to bigger numbers. When I was on WW in my 20’s, and weighed 160lbs after my third baby was born, my goal was this. Instead of looking at needing to lose 40lbs., I pretended I only needed to lose 10. I worked in ten pound increments. It was so much easier mentally and much easier to get to my true goal of 125 by doing it this way instead of looking at the BIG (literally big) picture. It really worked for me. I did that with clothing sizes as well. I started wearing size 16 clothes after Jeff was born, and worked my way down to size 6. My goal was to go down one dress size at a time, not go from size 16 to size 6 because that thought was overwhelming and very depressing. When I started my goal was to go from 160lbs. to 150lbs., and from dress size 16 to size 14. Once I met the Pretend goal, I would do it all over again, now at 150-140, and dress size from 14-12 and so on. Today at my present age, I am shy of my goal weight only by a pound or two but most importantly I still wear size 6 clothes and sometimes size 4. The other goal I set for myself was once I was out of the BIG sizes, they were out of my closet—for good. I have gained a few pounds here and there over the years, but as a lifetime WW, I can still go and weigh in whenever I choose and don’t have to pay because it’s free to lifetime members as long as you never exceed your goal weight (125) by more than 2 lbs. For me, I have achieved my goal by challenging my mind a different way. My REALISTIC goal today is this—be able to grab anything hanging in my closet and zip it up/button it w/o difficulty. I don’t want to wear anything that is tight or snug, but the way it fit when I purchased it. Secondly, I want to wear a bathing suit this summer and not have to mad dash from the ocean or pool back to my chair to sit and hope no one was watching the lady with all the jiggles. What ways can you challenge your mind to have successful results that are pleasing to you?
b. To reach our goals, we must do the following—eat properly and work out daily. The combination of these two will allow us to achieve our goals. Do you track your points daily? Do you track your activity points daily? Do you use your flex points daily or on special occasions only? For the working woman, it’s a good idea to plan ahead, around 4 a.m. is a good time (just kidding) and decide what you may want to have for dinner before you have to go home at the end of the day. Sometimes if I’ve had a long, stressful day and didn’t plan dinner, it’s so easy to say let’s eat out (which can lead to trouble—which we will discuss later) or settle for something that isn’t quite on the program. A big suggestion---use Flex Points and Activity Points ONLY when you are close to your goal or have a special occasion in which you want to splurge. I have found when I really want to bring the numbers down on the scale, if I eliminate the FP and AP, I can achieve this goal. I use them, happily, when I am at a special occasion and want that piece of cake or chocolate candy.
c. Do you feel you must deprive yourself to achieve your goal? If the answer is yes, it’s wrong. You can always, and at any time, go to your FP and AP to eat that special “treat” and be within the realm of the program. When you feel so deprived that you can’t stand it, you tend to go overboard and over-indulge like never before. Don’t wait for that to happen. Give yourself the treat your body craves, but within reason. Remember, on WW you can always eat whatever you want—so long as you are within your points range.
d. Rest and sleep—are you getting plenty of this? I’m one to talk since sleeping is so hard for me at times, but if you are one of the lucky ones that don’t have a problem with sleeping great. It’s imperative to rest our minds and our bodies regularly.
e. Water—do you drink a minimum of 8 glasses of water or other fluids per day? Our bodies require a minimum of eight glasses of FLUID per day, not necessarily water. That is a myth that water is the only source of fluid we need; although it is the best, it’s not the only means of fluid we can get. HOWEVER, do not drink more than one soda (sugar free) per day under any circumstances. Try to limit your caffeine intake to no more than 3 glasses per day, including your sodas. CK and I drink regularly VitaRain, flavored waters from Costco while we workout. I love them and highly recommend everyone trying these out in the event you don’t like drinking water.
f. Measuring—did you originally measure your body all over? If you didn’t you may have caused a big disservice to your ego. Sometimes the numbers don’t go down on the scale, but the inches do. If you haven’t measured yourself before, do it now and check again in one month. You may be pleasantly surprised that these numbers are the ones that really make the difference. Remember, when you really are serious about staying in shape, get RID of all the clothes you have outgrown. Do NOT be tempted to grow back into them.
g. SALADS—I use to think that eating a salad meant I was eating healthy, not that is always true. Typically the salad ingredients are low in calorie, however, the dressing may be so fattening that it would have been better to eat a chicken sandwich instead. WW taught us this about salad dressings—get what you want ON THE SIDE and make certain that on the side this is a SMALL AMOUNT. Dip your fork in the dressing and sprinkle it over your salad. That reduces the amount of consumption, keeping the salad healthy and low in points as well as calories.
h. EATING OUT—this can be good or bad depending on how well we plan our day. If it’s spontaneous, it may be bad, but if it’s planned it should be a good thing. I consider it a treat of some sort. I am very careful to not choose Italian or Mexican restaurants because they tend to offer more pastas and starchy type foods that I cannot have anyways. I have food allergies and I avoid gluten items as much as possible. It’s hard to eat out because of this but more and more restaurants are aware of this as a problem and are offering good resolutions to allergy prone appetites. This may be a good time to consider using some flex points or activity points to give you that certain “treat” you have worked hard for. As I have already said, it’s good to reward or treat ourselves periodically because we tend to get it out of our systems and stay more dedicated to keeping on track. My own personal experience is once I get a “chocolate” thought in my head I can’t remove it. If I ponder on that thought for a week or so, I tend to “splurge”a lot more than I should have. However, if I use Sunday as a “treat day” (and not every Sunday) I tend to have a treat or two and then come Monday morning, I’m back on track again. I have also found that by participating in cardio tennis, the amount of calories burned, I have had those “splurge days” but I am not gaining any weight. Give CARDIO TENNIS a try!!
Remember, don't panic when you plateau or the weight loss seems to have stalled. You may have to kick up your workouts a notch or change a bit on your diet. Be patient with yourself. Weightloss is a journey and takes times and patience. Be gentle with yourself. YOU CAN SUCCEED!
b. To reach our goals, we must do the following—eat properly and work out daily. The combination of these two will allow us to achieve our goals. Do you track your points daily? Do you track your activity points daily? Do you use your flex points daily or on special occasions only? For the working woman, it’s a good idea to plan ahead, around 4 a.m. is a good time (just kidding) and decide what you may want to have for dinner before you have to go home at the end of the day. Sometimes if I’ve had a long, stressful day and didn’t plan dinner, it’s so easy to say let’s eat out (which can lead to trouble—which we will discuss later) or settle for something that isn’t quite on the program. A big suggestion---use Flex Points and Activity Points ONLY when you are close to your goal or have a special occasion in which you want to splurge. I have found when I really want to bring the numbers down on the scale, if I eliminate the FP and AP, I can achieve this goal. I use them, happily, when I am at a special occasion and want that piece of cake or chocolate candy.
c. Do you feel you must deprive yourself to achieve your goal? If the answer is yes, it’s wrong. You can always, and at any time, go to your FP and AP to eat that special “treat” and be within the realm of the program. When you feel so deprived that you can’t stand it, you tend to go overboard and over-indulge like never before. Don’t wait for that to happen. Give yourself the treat your body craves, but within reason. Remember, on WW you can always eat whatever you want—so long as you are within your points range.
d. Rest and sleep—are you getting plenty of this? I’m one to talk since sleeping is so hard for me at times, but if you are one of the lucky ones that don’t have a problem with sleeping great. It’s imperative to rest our minds and our bodies regularly.
e. Water—do you drink a minimum of 8 glasses of water or other fluids per day? Our bodies require a minimum of eight glasses of FLUID per day, not necessarily water. That is a myth that water is the only source of fluid we need; although it is the best, it’s not the only means of fluid we can get. HOWEVER, do not drink more than one soda (sugar free) per day under any circumstances. Try to limit your caffeine intake to no more than 3 glasses per day, including your sodas. CK and I drink regularly VitaRain, flavored waters from Costco while we workout. I love them and highly recommend everyone trying these out in the event you don’t like drinking water.
f. Measuring—did you originally measure your body all over? If you didn’t you may have caused a big disservice to your ego. Sometimes the numbers don’t go down on the scale, but the inches do. If you haven’t measured yourself before, do it now and check again in one month. You may be pleasantly surprised that these numbers are the ones that really make the difference. Remember, when you really are serious about staying in shape, get RID of all the clothes you have outgrown. Do NOT be tempted to grow back into them.
g. SALADS—I use to think that eating a salad meant I was eating healthy, not that is always true. Typically the salad ingredients are low in calorie, however, the dressing may be so fattening that it would have been better to eat a chicken sandwich instead. WW taught us this about salad dressings—get what you want ON THE SIDE and make certain that on the side this is a SMALL AMOUNT. Dip your fork in the dressing and sprinkle it over your salad. That reduces the amount of consumption, keeping the salad healthy and low in points as well as calories.
h. EATING OUT—this can be good or bad depending on how well we plan our day. If it’s spontaneous, it may be bad, but if it’s planned it should be a good thing. I consider it a treat of some sort. I am very careful to not choose Italian or Mexican restaurants because they tend to offer more pastas and starchy type foods that I cannot have anyways. I have food allergies and I avoid gluten items as much as possible. It’s hard to eat out because of this but more and more restaurants are aware of this as a problem and are offering good resolutions to allergy prone appetites. This may be a good time to consider using some flex points or activity points to give you that certain “treat” you have worked hard for. As I have already said, it’s good to reward or treat ourselves periodically because we tend to get it out of our systems and stay more dedicated to keeping on track. My own personal experience is once I get a “chocolate” thought in my head I can’t remove it. If I ponder on that thought for a week or so, I tend to “splurge”a lot more than I should have. However, if I use Sunday as a “treat day” (and not every Sunday) I tend to have a treat or two and then come Monday morning, I’m back on track again. I have also found that by participating in cardio tennis, the amount of calories burned, I have had those “splurge days” but I am not gaining any weight. Give CARDIO TENNIS a try!!
Remember, don't panic when you plateau or the weight loss seems to have stalled. You may have to kick up your workouts a notch or change a bit on your diet. Be patient with yourself. Weightloss is a journey and takes times and patience. Be gentle with yourself. YOU CAN SUCCEED!
Thursday, March 4, 2010
MEET, GREET, AND EAT
TIME TO RECONNECT: March 9, 2010 --bring a sack lunch and plan to meet at Orcutt Community Park from 12:00 -1:00
PURPOSE: Crank it up a notch--we've all done well the first 6 weeks, but I think it's time to hear some pep talks and words of wisdom to keep us all moving forward.
ITEMS TO DISCUSS:
Ultimate Goals;
Share meal planning;
What desserts are your favorites;
Discuss low point foods;
Food tracker- the importance of why we must do this;
Water intake
Measuring--have you taken your measurements, this is a critical part of success of this program. Are your clothes fitting better? IMPORTANT--once you have outgrown a size or two, get rid of those clothes. unless you want to go back to that size, don't be tempted to go backwards. I am constantly getting rid of things that I have outgrown, because I don't want to feel comfortable going backwards.
Activity Points--exercise is a must, daily if possible--rain has been a problem, but we must push thru and find some way of getting exercise. is there anything you do at home, do you have any equipment at home you can use during the rainy season?
Open discussion/questions
BE THERE OR BE SQUARE!!!
PURPOSE: Crank it up a notch--we've all done well the first 6 weeks, but I think it's time to hear some pep talks and words of wisdom to keep us all moving forward.
ITEMS TO DISCUSS:
Ultimate Goals;
Share meal planning;
What desserts are your favorites;
Discuss low point foods;
Food tracker- the importance of why we must do this;
Water intake
Measuring--have you taken your measurements, this is a critical part of success of this program. Are your clothes fitting better? IMPORTANT--once you have outgrown a size or two, get rid of those clothes. unless you want to go back to that size, don't be tempted to go backwards. I am constantly getting rid of things that I have outgrown, because I don't want to feel comfortable going backwards.
Activity Points--exercise is a must, daily if possible--rain has been a problem, but we must push thru and find some way of getting exercise. is there anything you do at home, do you have any equipment at home you can use during the rainy season?
Open discussion/questions
BE THERE OR BE SQUARE!!!
Wednesday, March 3, 2010
SECOND SUNDAY OF LENT: HAVING A PURPOSE IN LIFE
Second Sunday of Lent (C)
February 28, 2010
Gn 15:5-12, 17-18
Ps 27:1, 7-8, 8-9, 13-14
Phil 3:17--4:1 or 3:20--4:1
Lk 9:28b-36
Having a purpose in life—it makes all the difference.
Some of us know our life's mission early on: We're committed to a career, family, using our talents in a particular kind of service. Others may take many years to find their path in life. Lent is a time when we re-affirm our Christian mission, no matter what our individual vocations may be. We hear stories this Sunday about mission. Abram is given his role as father of his people. On the mountain of the transfiguration, Jesus appears with two great figures from Hebrew religious history, and Luke tells us Jesus spoke with them of his "passage," his "exodus" which was to come in Jerusalem. Luke undoubtedly wanted his Christian audience to reflect on their mission as well—to undergo the same "passage" from death to new life. In our Christian communities this season, we're preparing with those who will be baptized at Easter. Let's reaffirm our own Christian commitment as we pray and fast with them. We take heart from God's presence with us in the covenant relationship of that Baptismal commitment.
Father Greg Friedman with the "Sunday Soundbite" for St. Anthony Messenger Press
February 28, 2010
Gn 15:5-12, 17-18
Ps 27:1, 7-8, 8-9, 13-14
Phil 3:17--4:1 or 3:20--4:1
Lk 9:28b-36
Having a purpose in life—it makes all the difference.
Some of us know our life's mission early on: We're committed to a career, family, using our talents in a particular kind of service. Others may take many years to find their path in life. Lent is a time when we re-affirm our Christian mission, no matter what our individual vocations may be. We hear stories this Sunday about mission. Abram is given his role as father of his people. On the mountain of the transfiguration, Jesus appears with two great figures from Hebrew religious history, and Luke tells us Jesus spoke with them of his "passage," his "exodus" which was to come in Jerusalem. Luke undoubtedly wanted his Christian audience to reflect on their mission as well—to undergo the same "passage" from death to new life. In our Christian communities this season, we're preparing with those who will be baptized at Easter. Let's reaffirm our own Christian commitment as we pray and fast with them. We take heart from God's presence with us in the covenant relationship of that Baptismal commitment.
Father Greg Friedman with the "Sunday Soundbite" for St. Anthony Messenger Press
Tuesday, March 2, 2010
10 REAL-LIFE WAYS TO WORK IN A WORKOUT
How much is enough? The bottom line is that, to achieve maximal gain, you need to exercise aerobically every day for at least 30 minutes, preferably up to an hour (especially if you need to lose weight). Across the week, your fitness plan should include not only aerobic exercise, but also a routine to maintain your posture (take a yoga class), strength (get in a weight lifting routine), balance (try tai chi), and flexibility (yoga is great for this too). If you don't know, or are having trouble getting going, here are some practical tips to help you get going and stick to one of the most important routines of your life.
1. If you don't have tennis shoes or gym clothes, go to the mall and buy some gear to work out in. If you have the goods, you eliminate one daily excuse for not moving.
2. Pick a time of day that suits you best for exercising (some people can do the 5:30 a.m. routine, others are lunchtime buffs, while others prefer late afternoon or evening workouts). Find the time that works best for you and schedule it in your calendar. And you must schedule it — a five- or ten-minute walk across the parking lot or to the corner store helps, but that's not your workout.
3. Dress for success! Put your gym clothes on and lace up the shoes well before the appointed time to get you in the mood and spirit.
4. Sign up for a class: yoga, dance, aerobic, Pilates, swimming, walking, or stretching. Buy home CDs, DVDs, or videotapes. Anything to get you moving!
5. Choose an activity you enjoy — if you like the water, swim. If you love biking, sign up for a spin class. If you love dancing, take up ballroom dancing. If you adore walking, start a walking club with friends. There are many activities to choose from and if you do something you like, you're more likely to stick with it. While the initial activity may not be ultimately enough aerobic activity, it will get you going, and that's what counts.
6. Pay for it! If you fork over money for a class or gym membership, it will help motivate you to get there, so you don't feel like you're wasting your money.
7. Get a fitness evaluation to help you develop a plan that's suited for you and if you can afford it, consider hiring a trainer to help you keep at it.
8. Find a partner who is at your fitness level and set dates to exercise together. That way, on days you feel like skipping, it will be much harder to do so, as you'll not only be letting yourself down, but a friend too.
9. Vary your activities: mix aerobics, weight lifting, and balance and flexibility sessions throughout the week. It's the basics of keeping fit, but it is also less boring.
10. Discover ways to minimize boredom that comes with the routine: try music, TV programs on fitness machines, podcasts or books or courses on tape to listen to while exercising.
Whatever it takes — get moving! Once you have and you reap the rewards, you'll be so very glad you did. Good luck!
1. If you don't have tennis shoes or gym clothes, go to the mall and buy some gear to work out in. If you have the goods, you eliminate one daily excuse for not moving.
2. Pick a time of day that suits you best for exercising (some people can do the 5:30 a.m. routine, others are lunchtime buffs, while others prefer late afternoon or evening workouts). Find the time that works best for you and schedule it in your calendar. And you must schedule it — a five- or ten-minute walk across the parking lot or to the corner store helps, but that's not your workout.
3. Dress for success! Put your gym clothes on and lace up the shoes well before the appointed time to get you in the mood and spirit.
4. Sign up for a class: yoga, dance, aerobic, Pilates, swimming, walking, or stretching. Buy home CDs, DVDs, or videotapes. Anything to get you moving!
5. Choose an activity you enjoy — if you like the water, swim. If you love biking, sign up for a spin class. If you love dancing, take up ballroom dancing. If you adore walking, start a walking club with friends. There are many activities to choose from and if you do something you like, you're more likely to stick with it. While the initial activity may not be ultimately enough aerobic activity, it will get you going, and that's what counts.
6. Pay for it! If you fork over money for a class or gym membership, it will help motivate you to get there, so you don't feel like you're wasting your money.
7. Get a fitness evaluation to help you develop a plan that's suited for you and if you can afford it, consider hiring a trainer to help you keep at it.
8. Find a partner who is at your fitness level and set dates to exercise together. That way, on days you feel like skipping, it will be much harder to do so, as you'll not only be letting yourself down, but a friend too.
9. Vary your activities: mix aerobics, weight lifting, and balance and flexibility sessions throughout the week. It's the basics of keeping fit, but it is also less boring.
10. Discover ways to minimize boredom that comes with the routine: try music, TV programs on fitness machines, podcasts or books or courses on tape to listen to while exercising.
Whatever it takes — get moving! Once you have and you reap the rewards, you'll be so very glad you did. Good luck!
Monday, March 1, 2010
STEW ROUNDUP
A steaming bowl of stew is the ultimate winter comfort food. Here are some of our POINTS® value-worthy favorites to help sustain you on those long, dark days.
They're so rich and flavorful, you'd think these winter stews would take forever to make and be loads of work. While they generally cook slowly, most of the prep time is spent in the simmering process while you relax.
Get a jump on the colder months with some of our favorite recipes.
Stewing 101
Because stewing requires a gradual blending of flavors, you'll need to start with a liquid medium (usually chicken, beef or vegetable stock) and a wide variety of dried or fresh seasonings.
The liquid you use can be as unexpected as the light beer in our Skillet Beef and Beer Stew, and the seasonings can be as exotic as the saffron and fennel seeds in our Warming Fish Stew.
Equipment needs for stewing are minimal. You'll be well prepared if you have basic measuring tools plus a large stockpot and a long-handled ladle. And make sure you have pint-size, freezable containers on hand so you can stock up on portion-controlled, reheatable meals.
Starter stews
Beyond beef
Our Hearty Vegetable and Veal Stew recipe encourages you to move away from the classic beef stew with this savory combination of veal, carrots, onions and beans. Don't worry if you can't find the tenderest cuts of veal; simmering tough cuts of meats for lengthy periods of time will yield tender morsels.
Cupboard conveniences
If snow or cold temperatures are keeping you from venturing to the grocery store, our Provencal Fish Stew is for you. It relies on staple pantry items like canned diced tomatoes, water-packed tuna and cannellini beans for its base.
Spicy vegetarian stew
If your errands list leaves you no time for a home-cooked meal, you'll love our Moroccan Slow Cooker Stew. It can cook for six hours without your even being home.
They're so rich and flavorful, you'd think these winter stews would take forever to make and be loads of work. While they generally cook slowly, most of the prep time is spent in the simmering process while you relax.
Get a jump on the colder months with some of our favorite recipes.
Stewing 101
Because stewing requires a gradual blending of flavors, you'll need to start with a liquid medium (usually chicken, beef or vegetable stock) and a wide variety of dried or fresh seasonings.
The liquid you use can be as unexpected as the light beer in our Skillet Beef and Beer Stew, and the seasonings can be as exotic as the saffron and fennel seeds in our Warming Fish Stew.
Equipment needs for stewing are minimal. You'll be well prepared if you have basic measuring tools plus a large stockpot and a long-handled ladle. And make sure you have pint-size, freezable containers on hand so you can stock up on portion-controlled, reheatable meals.
Starter stews
Beyond beef
Our Hearty Vegetable and Veal Stew recipe encourages you to move away from the classic beef stew with this savory combination of veal, carrots, onions and beans. Don't worry if you can't find the tenderest cuts of veal; simmering tough cuts of meats for lengthy periods of time will yield tender morsels.
Cupboard conveniences
If snow or cold temperatures are keeping you from venturing to the grocery store, our Provencal Fish Stew is for you. It relies on staple pantry items like canned diced tomatoes, water-packed tuna and cannellini beans for its base.
Spicy vegetarian stew
If your errands list leaves you no time for a home-cooked meal, you'll love our Moroccan Slow Cooker Stew. It can cook for six hours without your even being home.
NEGATIVE THINKING? TIME TO LOSE IT...
Learning how to combat and minimize the effects of negative thinking is key to happiness. Since there’s no escape from such mental and emotional attacks, you need a strategy to combat assaults on your state of happiness and well-being. Thus, you must plan a counter-attack response. Today, we’ll work on forming a cognitive counterweight in the mental battle for wellness!
A counterweight, like one finds in an elevator, is a weight that balances another weight. Negative thoughts can become mind-consuming if not confronted and countered with positive or reassuring thoughts. So the next time you find yourself in the grasp of negative thinking, become a advocate of happiness and counter that negative thought with a positive one. As simple as this may sound, a cognitive counterweight can dramatically change your mood, lift your spirit and restart your day.
Wishing You Great Health,
Dr. John H. Sklare
AMEN
A counterweight, like one finds in an elevator, is a weight that balances another weight. Negative thoughts can become mind-consuming if not confronted and countered with positive or reassuring thoughts. So the next time you find yourself in the grasp of negative thinking, become a advocate of happiness and counter that negative thought with a positive one. As simple as this may sound, a cognitive counterweight can dramatically change your mood, lift your spirit and restart your day.
Wishing You Great Health,
Dr. John H. Sklare
AMEN
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