Πέμπτη 30 Οκτωβρίου 2008

Τετάρτη 15 Οκτωβρίου 2008

5 Easy Ways to Lose Weight and Improve Your Health

5 Easy Ways to Lose Weight and Improve Your Health

By Elaine Magee,
WebMD, January 2008


Almost as soon as the Times Square ball drops and the confetti is thrown, many of us start making resolutions to improve our health and our lives. Then, within a few weeks, our resolve often fades -- and we go back to our old, bad habits. But what if, instead of trying to make sweeping changes, we resolved only to tackle a few easy ways to lose weight and boost health?

The health and weight loss resolutions that stand the best chance of lasting are the ones that call for minor, doable changes, experts say.

"The key is to take small, positive steps and move ahead consistently," says Penny Kris-Etherton, PhD, a nutrition professor at Penn State University. "People need to be realistic about the changes they can achieve."

David Katz, MD, director of the Prevention Research Center for Yale University, says that one key to making resolutions that last is to do more planning and less proclaiming. "Resolutions tend to be the stuff of inspiration, but lasting behavior change is the stuff of planning, sustainable motivations, and careful consideration of the pros and cons," he says in an email interview. For example, he says, more important than "willpower" are skills like learning to interpret food labels, and to identify the best choices when eating out.

Beyond that, experts say, resolutions that offer some sort of noticeable result within a couple of weeks can also help keep you motivated to keep going. That said, here are five easy ways to lose weight and improve your health -- many of which may bring you positive results by mid-January!

Easy Resolution No. 1: Strap on a Pedometer
Let's be honest: Seeing a number at the end of the day can make getting more walking in a lot more fun (talk about instant gratification). Not bad for an investment of around $15. Striving to reach a goal, such as 10,000 steps at day's end, can be just the motivation you need to keep moving. Researchers affiliated with Stanford University looked at the results of 26 studies involving the use of pedometers in adults. They found that the study results showed that people who used pedometers significantly increased their physical activity -- and took more than 2,000 steps per day more than study participants who didn't use pedometer.

Further, the researchers noted two physical benefits as a result of wearing a pedometer -- a decrease in the volunteers' BMIs ( body mass index) and their systolic blood pressure. After just two weeks of walking more, you might see some measurable health benefits, too. Walking even 30 minutes every day for two weeks should be enough for people with hypertension to see better blood pressure, and people with diabetes or elevated blood sugar to see better blood sugar levels, says Karen Collins, MS, RD, CDN, nutrition advisor to the American Institute for Cancer Research.

Easy Resolution No. 2: Drink 2 Cups of Tea a Day
With each sip of green or black tea, you get health-promoting substances: two potent flavonoids -- anthocyanin and proanthocyanidin -- and a healthy dose of catechin. Green tea in particular is loaded with the catechin called EGCG (epigallocatechin gallate), which is suspected of having some anticancer properties.

Try buying some flavored green (and black) tea bags, and keep some at work and at home near your hot water kettle. Figure out when you're most likely to want some tea, be it midmorning, afternoon, or before bed. Then you can get yourself into the habit of making yourself a cup of tea at that particular time of day. If you're sensitive to caffeine, choose decaf teas.

This habit can be particularly healthful if tea takes the place of other beverages that contribute calories without any beneficial nutrients.

Easy Resolution No. 3: Switch to Whole Grains
Switching to 100% whole-wheat or whole-grain bread is easy, especially now that so many 100% whole-wheat products are available in supermarkets -- from hot dog buns to breakfast cereals to pasta.

Whole grains are naturally low-fat and cholesterol free; contain 10% to 15% protein; and offer loads of fiber, minerals, vitamins, antioxidants, phytochemicals, and more. Whole grains can help to protect you against cardiovascular disease, stroke, diabetes, insulin resistance, obesity, and some cancers. And you may see a difference quickly, some experts say.

"Two weeks should be enough time to see a benefit with a higher-fiber diet in terms of constipation [as long as fluid consumption is adequate]," says Collins. She says this may also be enough time for people with diabetes or insulin resistance to see improved blood sugars. The trick to switching to whole grains is to keep trying products and brands until you find one that works for you and your family. Once you find brands of whole-grain hamburger buns, sandwich bread, hot and cold breakfast cereals, crackers, and pasta you like, sticking to this resolution will be a snap!

Easy Resolution No. 4: Switch to Healthier Fats
When cooking, it's best to replace butter, margarine, or shortening with an oil that has more of the "better" fats and less of the "worst" fats -- like saturated fat -- whenever possible. If a bakery recipe calls for adding melted butter, shortening, or margarine, that's your clue that you can probably switch to canola oil without any change in texture.

Canola oil contributes two "smart" fats -- monounsaturated fat and plant omega-3s. It also has a neutral flavor that doesn't compete with other flavors, and is reasonably priced and widely available.

Olive oil is also high in desirable monounsaturated fat and low in saturated fat. Further, it contains more than 30 phytochemicals from olives -- many of which have antioxidants and prompt anti-inflammatory action in the body. Just remember to drizzle, not drench, your food in oil because even healthy oils add more than 100 calories per tablespoon.

Katz also suggests switching from margarine or butter to a spread with added plant sterols, like Benecol or Take Control. "They are designed to help lower cholesterol and could do so within weeks," he says.

Easy Resolution No. 5: Cut Down on Sodium
Sodium is a problem for lots of Americans, especially those with high blood pressure. And the key to cutting back, says Collins, is to eat fewer processed foods. "People need to realize this is largely meaning a change in processed food use," says Collins. "Just using the salt shaker less won't touch the source of excess sodium for most Americans."

Eating fewer processed foods could also make room in your diet for more fruits and vegetables, which increase potassium -- a mineral that has been linked to lowering blood pressure.

According to Collins, people with salt-sensitive high blood pressure who cut down on sodium may see a drop in blood pressure within two weeks. Some people with hypertension are not salt-sensitive, however, so they may not see results so quickly (though cutting sodium will benefit them in the long run).

Some quick tips to help you cut sodium include:
• Read the labels on processed and package foods.
• Switch to sodium-free herb blends for seasoning food in cooking and at the table
• When you have a choice at the supermarket, buy lower-sodium choices in soups, crackers, salad dressings, canned tomatoes, and other products.

Πέμπτη 9 Οκτωβρίου 2008

Jim Rohn's Lessons on Life: How to Live a Successful Life

Jim-Rohn

Jim Rohn

Jim Rohn, the man many consider to be America's Foremost Business Philosopher, has been sharing his success philosophies and principles for over 39 years, with more than 6,000 audiences and over four million people worldwide. Jim is the 1985 recipient of the coveted CPAE Award for excellence in speaking as well as the 2004 recipient of the Masters of Influence Award from the National Speakers Association. He is the author of over 25 books, audio and video programs.

http://www.success.com/lessonsonlife/

Maximize Mental Fitness with a Workout for Your Brain

Maximize Mental Fitness with a Workout for Your Brain


It's a common myth that we use only 10 percent of our brains. We actually use all of it. But just like your body, you can improve your mental fitness. Use these strategies to increase your brain power and keep it healthy as you age.

Perfect your posture.  Try solving a problem while slouching versus sitting upright and see how it impacts your mental clarity. Now sit up straight.

Use trapped downtime. Plan ahead with an Mp3 or iPod loaded with a good book or advice from a personal-development expert for when you're stuck in traffic, in line or in a waiting room.

Tell a good story. Sharing experiences in a compelling and fun way sharpens your mental recall.

Mix up your routine. Take a different route to work, or eat your salad after the main course. Changing your typical way of doing things tells your brain to wake up and pay attention.

Write. Writing notes, poetry, stories or in a journal helps your memory, clarifies your thinking and engages your creativity.

Work on your intuition. Every time you follow through on a hunch or listen to your inner dialogue, you are working your intuitive muscle.

Walk. The rhythmic pace of walking gets you breathing and limbered up, creating a physical and mental state conducive for clear thinking.

Laugh! Endorphins released when you laugh lower your stress and can help your long-term health. Ever notice you feel better after a big laugh?

Τρίτη 7 Οκτωβρίου 2008

Lose Weight, Get Healthy and Fit By Thinking Of Progress Not Perfection

Lose Weight, Get Healthy and Fit By Thinking Of Progress Not Perfection

by  Kenn Kihiu 

Saturday, October 04, 2008



Most people fail at reaching their goals because they want to be perfect.  With the best of intentions they decide to completely overhaul their lifestyle by changing their diet and workout program.  You make radical changes - from never working out to working out everyday or from eating junk to being a rabbit on a daily basis.

 

With the best of intentions you decide that the only way to achieve your goal is to completely overhaul everything about you.  But life has the habit of getting in the way and the first day you slip up, becomes the undoing of you.  You miss your diet or exercise program for one day which turns to 2 days, then 3 days and soon everything comes to a screeching halt.

 

Stop thinking of the big bang theory of getting things done.  This is the notion that you can completely change your habits and your life in one fell swoop.  Instead think of developing momentum.  Think of progress not perfection.

 

Look around you!  Everything you see was created a piece or a brick at a time. Momentum is one of those universal success laws of life.  It allows small things to become big things and this only happens when you use momentum.

 

 Snow Ball Effect

 

Follow my 1-2 success formulae.  It's about changing just one thing and doing it twice a week for 2 weeks.  For example eat a healthy breakfast every Monday and Wednesday for 2 weeks.  Or you could start with working out twice a week for 2 weeks but avoid doing everything all at once and harness the power of momentum by making these baby steps every 2 weeks.

 

Folks, this sounds simple but is really powerful.  In 3 months you will have 6-7 new healthy habits and a brand new body in about 6 months.

 

Below are 12 things that will get you started on the right track

  

  • Eating Breakfast
  • Drinking water and hydrating your body
  • Eating mixed greens, veggies or salad
  • Eating fresh fruits
  • Avoid drinking your calories with Soda's or Pop
  • Stop eating too much at meals
  • Stop late night eating.
  • Doing Cardio like walking, jogging or exercise videos
  • Strength training
  • Stretching
  • Grazing and eating 4-5 small meals in a day
  • Reading something inspiring in the morning before your day starts

This would be overwhelming to do all at once but using the 1-2 formulae you could adopt most of these habits in 3 - 6 months. Don't fall into the trap of thinking that is too far in the future. Imagine the kind of life and body you would have if 6 months ago you totally committed to your health and used this fail proof plan to get you the body you deserve.

 

Start today by writing down your 1-2 plan for the next 3 months.  Remember choose just one thing and do it for 2 weeks and then add another.  And if you slip up, that's okay, just keep plodding along.  If you have ever failed at creating the change you want, I guarantee this plan will work and your body and life will dramatically change as a result of it.  Start today and harness the power of momentum by making progress instead of being perfect.

Παρασκευή 3 Οκτωβρίου 2008

Menopause and My Big Fat Greek Diet

Menopause and My Big Fat Greek Diet
by Toni Hurst
Wednesday, September 10, 2008

I read something recently about the health benefits of nuts, and it reminded me that once upon a time, I viewed nuts as health food.



Many years ago I was fortunate enough to be invited to Greece, an all-expenses-paid trip, as a speaker at a conference on the Mediterranean Diet. I joined about 80 people on the tiny island of Crete to hear others-much smarter than myself-speak about the long-term health benefits of a diet similar to what people in Greece eat every day. I thought-hmmmm-instead of just talking about it, let's go out into restaurants and into the streets and ask people if they will share the secrets of their healthful diet.



They did. So while the scientists were inside a conference room debating this and that, I was in local restaurants and tavernas eating and talking. I learned a lot, and I'll share that with you. But I bring it up now because during menopause, while everything is changing so rapidly inside us, it's important to keep focused on a healthful diet. I know mood swings and hot flashes and generally feeling sorry for myself can send me straight to ice cream, chocolate, and even potato chips, which I don't even like but they make me feel better. I hate the word diet and I'm not all that crazy about the word healthful, either. I'll stay away from both of them.



The most fascinating thing about what was on the table in those Greek homes was that there was a lot of fat. At breakfast, they ate a bowlful of fresh yogurt, nuts and fruit, and sometimes some sliced meats. They never heard of low-fat yogurt. Because it is fresh and unsweetened (and no artificial ANYTHING), they drizzle honey on it, just a bit. They accompany that with strong coffee or tea. After breakfast is cleared, they leave the nuts and fruits on the table all day for snacking.



Lunch might be a slice of freshly baked bread with olive oil steeped with dried or fresh herbs, or naturally low-fat flatbread smeared with roasted garlic, or with an incredibly delicious mixture of fava beans and olive oil. I haven't had anything like it here but I've made do with hummus on flatbread for lunch. More fruits and fresh vegetables are also served, and more nuts and fruits are put on the table for afternoon snacking.

Dinner was more extravagant, usually fish of some sort, more bread and olive oil, vegetables from the garden, and wine. Dessert was more fruit, fresh or dried, nuts and maybe a little bit of honey.



You'll notice there is no butter, nothing we would think of as "snack foods," and no sugar. But the fruits and nuts were constantly available to anyone who walked by the kitchen table. What a fabulous idea!



I brought home that idea and for months I bought fresh nuts like almonds, walnuts, hazelnuts, Brazil nuts, pecans, and cashews and put those and raisins and prunes and other dried fruits out on the kitchen table, just to see if my kids (and husband) would snack on them. THEY DID! And who cared if they ate that and weren't so hungry for dinner? Not me.

I fell out of the habit years ago but with all the good news surrounding nuts these days, I'm going to get some and put them out for grabbing all day long. They are full of fiber and antioxidants and cancer-fighting selenium, and yes they have FAT but it's the good fat, and I'll limit myself to a big handful each day. And maybe I'll start making my own preservative-free yogurt for breakfast. The flavor of that fresh yogurt was heavenly-a far cry from the low-fat, chemical-laden stuff we get in little containers in the supermarket. I try to buy sulfur-free dried fruit at the store, but any sort of dried fruit will do.

My goal this week is to return to my big fat Greek diet. I think it might help my mood, and I believe it will help keep me from getting the "hungries" and grabbing something bad for me. I'll let you know how it goes.

What is wellness?

What is wellness?

"The condition of good physical and mental health, especially when maintained by proper diet, exercise and habits"
American Heritage Dictionary

"It's about feeling better and looking better"
Mark Hughes, Founder, Herbalife

"Wellness is about waking up every morning and having enough time , energy and freedom to live the life you want"
Author unkown