20 Tips For Getting Your 8 Glasses of Water Daily

20 Tips For Getting Your 8 Glasses of Water Daily Sometimes drinking our eight glasses of water a day can be a real challenge Here are 20 tips to help you accomplish that feat! It is said by many beauty experts that drinking your water is the cheapest, quickest way to look better! That should motivate us! 1. Make a bet with a co-worker to see who can drink more water in the course of a day. 2. Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc. 3. Make it convenient - keep a big, plastic, insulated water bottle full on your desk and reach for it all day. 4. When you have juice (apple, grape, or orange) fill half the glass with water. 5. When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades. 6. Have one glass every hour on the hour while at work. When the work day is done your water quota is met. 7. Substitute a cup of hot water with a drop of honey for tea or coffee. 8. While at work, get a 20 ounce cup of ice and keep filling it up from the office water cooler. The key is drinking with a straw - you take bigger gulps and drink much more. 9. Freeze little bits of peeled lemons, limes, and oranges and use them in place of ice cubes - it's refreshing and helps get in a serving or two of fruit. 10. After each trip to the restroom, guzzle an eight-ounce glass to replenish your system. 11. Don't allow yourself a diet soda until you've had two to four glasses of water. You will find that you won't want the soda anymore or that just half a can is enough. 12. Let ounces of water double grams of fat: When eating something containing 10 grams of fat, I drink 20 ounces of water. 13. Drink two full glasses at each meal, one before and one after. Also, drink one glass before each snack so you don't eat as much. 14. Carry a small refillable water bottle at all times and drink during downtime; while waiting in a bank line, sitting on the train, etc. 15. Use a beautiful gold-rimmed glass and fill it with cold water from the tap. 16. Drink two glasses of water immediately after waking up. 17. Bring a two-liter bottle of water to work and try to drink it all before you leave work. If you don't finish, drink it in traffic on the way home - it's like a race. 18. Always keep a 24-ounce bottle of water handy while watching TV, doing laundry, making dinner, etc. 19. Add drinking two glasses of water to your daily skincare regimen. Drink, cleanse, moisturize, etc., then drink again. 20. Drink your water out of a big Pyrex measuring cup - it's a good way to keep track of how much water you are drinking.

Been awhile

Sorry I have not posted in a while. I have been locked out for a while but will start the blogging again!

Yummy Soups

Broccoli Potato Soup
4 Cups Fat Free Chicken Broth
12 oz. Potatoes, peeled and chopped
1 Cup Chopped Celery
1 Cup Chopped Carrot
16 oz. Frozen Chopped Broccoli, thawed
1/4 teaspoon Salt
1/4 Cup Chopped Onion
1/4 teaspoon Pepper
3 Tablespoons All-Purpose Flour
2 Cups Skim Milk
6 oz. Velveeta Light

Chop the broccoli into smaller pieces and add to a 4 quart pot. Add the broth, followed by the chopped potatoes, onions, celery, carrots, salt and pepper. Cover and bring to a boil. Reduce heat to simmer and continue cooking for approx 20 minutes or until the vegetables are tender. While the vegetables are cooking, cut the Velveeta into small pieces and set aside. Place the flour into a small bowl. Slowly add half of the milk, stirring with a fork until smooth. Stir in the remaining milk and add to the simmering pot. Stir constantly until the soup slightly thickens. Remover from heat and add the Velveeta, stirring until melted.

Serves: 11 (1 Cup Each)
Per Serving: 130 Calories; 3g Fat (21.5% calories from fat); 10g Protein; 17g Carbohydrate; 2g Dietary Fiber; 10mg Cholesterol; 717mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
WWP: 2



Chicken Veggie Soup
4 Cups Sliced Carrots
12 Cloves Garlic, minced
18 Cups Chicken Broth
9 Cups Shredded Cabbage
3 Cups Green Beans
8 ounces Tomato Paste
1 tablespoon Dried Basil
1 1/2 teaspoons Dried Oregano
1 teaspoon Salt, optional
3 Cups Zucchini (about 2 large)
2 (12.5 oz.) Cans 99% Fat Free Canned Chicken Breast, in water, drained
1 teaspoon Black Pepper

Place the carrots, garlic, broth and cabbage into a large pot. Cook over medium heat until the carrots start to get tender. Add the green beans, tomato paste, basil, oregano, zucchini and chicken. Cover, reduce heat to simmer. Continue cooking until the carrots and cabbage are tender. Season with pepper and salt (optional).

Serves: 26 (1 Cup Each)
Per Serving: 86 Calories; 1g Fat (14.4% calories from fat); 11g Protein; 8g Carbohydrate; 2g Dietary Fiber; 15mg Cholesterol; 789mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. WWP: 1





Hearty Chicken Cheese Soup
1 Cup Shredded Carrots
1/4 Cup Sliced Green Onions
1/2 Cup Water
1/4 Cup Flour
2 Cups Skim Milk
1 (10 oz.) Can Fat Free Chicken Broth
1 (12.5 oz.) Can 99% Fat Free Canned Chicken breast, in water, drained
1 Cup Fat Free Shredded Cheddar Cheese
1 teaspoon Worcestershire Sauce
1/4 teaspoon Pepper
1 (4 oz.) Can Peeled and Diced Green Chiles

In a medium saucepan, cook the carrots and green onion over medium heat in 1/2 cup water until tender. Stir in the flour. Slowly add the broth, and add the milk, worcestershire sauce and pepper. Cook and stir until thickened. Stir in the chicken, chilies and cheese. Cook and stir over low heat until the cheese has melted.
Serves: 5 (1 Cup Each)
Per Serving: 189 Calories; 1g Fat (4.5% calories from fat); 29g Protein; 15g Carbohydrate; 2g Dietary Fiber; 42mg Cholesterol; 728mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Vegetable; 1/2 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates. WWP: 3





Creamy Broccoli Potato Soup
6 Cups Fat Free Chicken Broth
1/2 teaspoon Pepper
2 Cloves Garlic, minced
2 Pounds Frozen Broccoli Cuts, thawed
3 Large Potatoes (approx. 26 oz.), chopped
1 Large Onion, chopped
1 3/4 Cups Skim Milk
1 Cup Fat Free Shredded Mozzarella Cheese

Mix broth, pepper, garlic, broccoli, potatoes and onion together in a large saucepot. Heat to a boil. Cover and cook over low heat for 20 minutes or until vegetables are tender. Remove from heat. Using a stick blender or regular blender, blend mixture until smooth. Stir in milk and cheese. Heat through until cheese has mostly melted.Serves: 16 (1 Cup Each)
Per Serving: 82 Calories; trace Fat (3.1% calories from fat); 7g Protein; 14g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 307mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat. WWP: 1
Chicken Fiesta Soup
32 oz. Water
1 Tablespoon Chicken Base
2 (16 oz.) Cans Fat Free Refried Beans
2 (15 oz.) Cans Whole Kernel Corn, drained
1 3/4 Cups Chunky Salsa
1 (12.5 oz.) 99% Fat Free Canned Chicken breast, in water, drained
Black Pepper to taste
Place all ingredients into a large pot. Cover and bring soup to a boil, stirring occasionally so it doesn't stick to the bottom. Turn heat off and allow the soup to cool slightly; serve.
Serves: 12 (1 Cup Each)
Per Serving: 158 Calories; 1g Fat (4.5% calories from fat); 13g Protein; 26g Carbohydrate; 6g Dietary Fiber; 16mg Cholesterol; 875mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Vegetable. WWP: 2
Cream of Potato Soup
5 Pounds Potatoes, peeled and cubed, large pieces
5 (14.5 oz.) Cans Fat Free Chicken Broth
1/4 Cup Fat Free Margarine Spread
1/2 Cup Chopped Onion
1/4 Cup Flour
1/8 teaspoon Pepper
2 Cups Skim Milk
2 Cups Fat Free Shredded Cheddar Cheese

Boil potatoes in broth. Do not drain. When the potatoes are tender, mash them with a potato masher. Melt the butter in a small pot. Add onions & sauté until a light caramel color. Mix flour & pepper. Add milk. Heat & stir until boils & thickens. Add to soup mix. Stir in the cheese and heat until the cheese is melted.
Serves: 8 (2 Cups Each)
Per Serving: 327 Calories; trace Fat (1.2% calories from fat); 21g Protein; 61g Carbohydrate; 5g Dietary Fiber; 4mg Cholesterol; 981mg Sodium. Exchanges: 3 1/2 Grain (Starch); 0 Vegetable; 0 Non-Fat Milk; 0 Fat. WWP: 6
White Chicken Chili
2 (9 oz.) Boxes Tyson Frozen Diced Chicken Breasts, thawed
5 Cups Salsa (hot, medium, or mild)
49 oz. Fat Free Chicken Broth
3 (15.5 oz.) Cans Great Northern Beans, drained
1 teaspoon Cumin
1 teaspoon Garlic Powder
Place all ingredients in a large pot. Bring to a boil, and then simmer for 40 minutes to reduce broth a little. Serves: 15 (1 Cup Each)
Per Serving: 168 Calories; 1g Fat (5.0% calories from fat); 17g Protein; 24g Carbohydrate; 6g Dietary Fiber; 18mg Cholesterol; 700mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1 Vegetable; 0 Fat. WWP: 3

Turkey or Chicken Noodle Soup
2 Cups (approx. 10 oz.) Cooked Turkey or Chicken Breast, pulled into small pieces
4 (16 oz.) Cans Fat Free Chicken Broth
1 Cup Chopped Onion
2 Cups Chopped Celery
2 Cups Sliced Carrots
2 teaspoons Dried Parsley Flakes
1/2 teaspoon Black Pepper
4 oz. (about 2 Cups) Uncooked Whole Wheat Wide Egg Noodles

In a large pot, combine chicken broth, onion, celery and carrots. Bring mixture to a boil. Stir in uncooked noodles, turkey, parsley flakes and black pepper. Lower heat and simmer for 30 minutes or until noodles and vegetables are tender, stirring occasionally.
Serves: 10 (1 Cup Each)
Per Serving: 134 Calories; 1g Fat (4.2% calories from fat); 18g Protein; 14g Carbohydrate; 2g Dietary Fiber; 35mg Cholesterol; 490mg Sodium. Exchanges: 1/2 Grain (Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fat. WWP: 2
Quick and Easy Potato Soup
1 (28 oz.) Bag Frozen Ore Ida Potatoes O'Brien with Onions and Peppers
4 (14.5 oz.) Cans Fat Free Chicken Broth
1 (2.75 oz.) Package Pioneer Brand Country Gravy Mix

Spray a 6-quart pot with nonstick cooking spray. Sauté potatoes over medium high heat for 10 minutes, stirring gently until thawed. Add broth, turn heat to high and bring to a boil. Prepare gravy mix according to package directions. Add to potatoes and broth. Cover and simmer 20-30 minutes.
Serves: 6 (2 Cups Each)
Per Serving: 175 Calories; 4g Fat (21.1% calories from fat); 5g Protein; 28g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 994mg Sodium. WWP: 3

Creamy Chicken and Dumplings
Chicken Mixture:
1 (12.5 oz.) Can 98% Fat Free Chunk Chicken Breast, drained
1 3/4 Cups Water
1 Cup Skim Milk
1 ounce Chicken Gravy Mix
1/2 teaspoon Dried Italian Seasoning
1/2 teaspoon Salt
1/2 teaspoon Pepper
16 ounces Frozen California blend vegetables
1 (14.5 oz.) Can French Style Green Beans, drained

Dumplings:
1 2/3 Cups Reduced Fat Bisquick
1/2 Cup Skim Milk

In a large pan, stir together water, milk, dry gravy mix, Italian seasoning, salt, pepper, and frozen vegetables. Heat the mixture to a boiling over high heat. Once mixture is boiling, reduce heat just enough so mixture bubbles gently. Use a stick blender (or a regular blender) and puree the veggies. Add the chicken and green beans. Prepare dumplings by mixing the baking mix and milk in a small bowl with a fork until the baking mix is completely moistened and a soft dough forms. With the chicken mixture boiling gently with bubbles breaking the surface continually, drop the dumpling dough by 12 spoonfuls (about 1/8 cup each) on top of the hot chicken mixture. Cook uncovered for 10 minutes, then cover and cook 10 minutes longer. To Serve: Place 1 cup of the chicken mixture into each bowl along with 3 dumplings.
Serves: 4
Per Serving: 396 Calories; 4g Fat (10.0% calories from fat); 29g Protein; 56g Carbohydrate; 6g Dietary Fiber; 47mg Cholesterol; 1949mg Sodium. Exchanges: 2 1/2 Grain (Starch); 2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat. WWP: 7

WEIGHT WATCHERS ZERO POINTS GARDEN VEGETABLE SOUP
Hands-on time: 20 minutes
Time to table: 1 1/4 hour
Makes 9 cups

6 cups broth (today I used Light Vegetable Stock)

Cooking spray
2 carrots, peeled and diced
1 large onion, diced
4 teaspoons garlic (from a jar or substitute four cloves minced garlic)
1/2 cabbage, chopped (or use a bag of slaw, the biggest chunks you can find vs the fine, don't skip the cabbage for it somehow makes the soup)
1/2 pound frozen green beans
2 tablespoons tomato paste
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon kosher salt

1 large zucchini, diced

Bring the broth to a boil in the microwave. (This is a time-saving tip that can be skipped if there's no hurry.)

Spray a Dutch oven with cooking spray and heat on MEDIUM HIGH. Add the carrots, onion and garlic and cook for about 5 minutes. Add all the remaining ingredients EXCEPT the zucchini and bring to a boil. Cover, reduce the heat to MEDIUM and simmer for about 15 minutes or until the beans are tender. Add the zucchini and cook until the zucchini are tender. Serve and enjoy!
NUTRITION ESTIMATE
Per Cup: 61 Cal (3% from Fat, 24% from Protein, 73% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 13 g Carb; 3 g Fiber; NetCarb10; NetCarb10; 52 mg Calcium; 1 mg Iron; 701 mg Sodium; 0 mg Cholesterol; Weight Watchers ... hmmm ... 1 point

NUTRITION NOTES This soup is low-cal, low-carb, high-fiber and no-fat. But hmmm. What about the claim that it has no points in the Weight Watchers world? I suppose so, since all the ingredients are "free". But honestly, a calorie's a calorie and so I count every one of them whether from chocolate cake or fresh vegetables. In my book, this Garden Vegetable Soup counts as 1 point but is a definite one-point winner.

SATISFYING LUNCH in ONE POINT
Hands-on time: 5 minutes
Time to table: 5 minutes
Serves 1 (and easily multiplied)

Fresh spinach
A can of green beans (drained)
A scant half cup of 1% cottage cheese (the Pevely/Dierbergs versions are so creamy that they serve as dressing)
Other chopped vegetables (often leftover from the night before)


QUICK CAULIFLOWER SOUP
or QUICK BROCCOLI SOUP
Hands-on time: 15 minutes
Time-to-table: 25 minutes
Serves 4
• 4 cups chicken broth

• 1 tablespoon olive oil
• 1 large onion, chopped (about 2 cups)
• 2 dried bay leaves
• 1 head cauliflower OR 1 pound of broccoli crowns and stems, chopped into small pieces (or frozen cauliflower or broccoli)
• Salt and pepper to taste
Heat broth to a boil in microwave.
Meanwhile, heat a large pot on medium high. Heat olive oil, then add the onion and bay leaves, stirring to coat with fat. Cook until onions begin to soften and turn gold, stirring often.
Add cauliflower or broccoli, stirring to coat with oil and onion flavor. Let cook, turning occasionally for 1 - 2 minutes. Stir in hot broth. Cover and cook for 5 – 10 minutes or until the vegetables are fully cooked. Remove the bay leaves.
Transfer a third of the hot mixture (see ALANNA’s TIPS) to a food processor or blender. Puree until smooth while continuing to cook the rest. Repeat with another third, then the final third.
Season to taste and serve topped with a small spoon of low-fat sour cream or croutons. Or both!

NUTRITION ESTIMATE Per Serving 96 Cal (28% from Fat); 3g Tot Fat; 13g Carb; 4g Fiber; 533mg Sodium; 0mg Cholesterol, Weight Watchers 1 point

Adding Foods

Try adding foods to your diet instead of subtracting them. Go for healthy goodies like summer-fresh fruit and garden-crisp veggies. Be sure to select things you love.
Pack them into your bag lunch, your breakfast cereal, and your afternoon snack. Add veggies into stews and sauces.
If you focus on these delicious additions and you just may find yourself subtracting a junk food standby simply because you're enjoying your new, healthier favorites.
I have tried a lot of new veggies like asparagus. I thought I would never like it but I love it! I also bought a steamer and nothing better than steamed fresh veggies. It brings out the natural flavor of the food. It is great! Try the summer squash in your steamer add some onions and…. wow! I am getting hungry! Bye!

BINGING: ABOUT CLOSET EATING

BINGING: ABOUT CLOSET EATING





Closet eating, a type of binging, occurs when a person is alone. Learn the signs of this mostly emotional behavior and techniques for stopping it.

Closet eating is an abnormal eating behavior in which a person binges on food when alone. Closet eaters usually eat normal meals in front of other people. But when alone, the binging begins. A closet eater sneaks foods and hordes goodies in a bedroom, car, or other secret place. Often, closet eaters binge on high-calorie comfort food or sugary sweets.

Health professionals have only recently recognized closet eating as a disorder. Closet eating is a subset of binge eating, which is a newly recognized eating disorder itself.

People with binge eating disorders eat larger than normal amounts of food, feel a loss of control over eating, and don't purge the food. This is also true of closet eaters, but closet eaters only binge when alone. They often feel ashamed or embarrassed to overeat in front of other people, so their binging is very secretive.

Exact numbers on how many people have this disorder are unknown, but a recent study reported that eating disorders other than anorexia along with abnormal attitudes about food affect 10 to 15 percent of women. In that study of 1,500 women, 13.7 percent admitted to binging one to seven times per month.

Closet Eating Causes

People with this type of eating disorder use food to cope with their emotions. This is true of most binge eating patterns. In fact, about 75 percent of eating disorders are caused by emotions. In the case of closet eating, the emotional eating may be due to past memories related to eating and weight, such as a critical parent who ridiculed a girl's body or reprimanded her for what she ate. The result may be shame about eating in public and eating to excess to drown out the negative emotions. Additionally, an underlying psychological disorder, such as depression, may be contributing to the closet eating.

Closet Eating Symptoms

This type of emotional eating is easy to recognize. Besides binging when alone, other common symptoms of closet eating are:

· Feeling shame and embarrassment about eating in public

· Binging on comfort foods, junk foods, and sweets when alone

· Hoarding food and hiding empty food containers

· Eating a large amount of food in one sitting

· Feeling powerless to stop eating

· Binging but not purging

Closet Eating's Health Consequences

Because people with this problem typically don't purge by vomiting, they gain weight from this form of emotional eating. Closet eaters are usually obese or overweight. This form of emotional eating can also cause shame, guilt, and severe depression, especially if weight loss is a goal. Plus, it sets up an unhealthy cycle. After a bout of closet eating, the negative emotions return, and the closet eater may also have guilt about the setback to weight loss. This can lead to more depression, resulting in more closet eating.

Closing the Door on Emotional Eating

Because emotions usually cause closet eating, seeing a therapist who specializes in binge eating can help. A therapist can help you recognize past events and emotions that may be triggering your binging and show you new coping skills.

Finding ways to eat healthfully is also important. Try the following tips to help close the door on closet eating:

· Eat often. Eat healthfully every four hours to control hunger. Eating small, frequent meals can help prevent binges by steadying blood sugar levels.

· Suppress stress. If you often turn to closet eating when faced with stressful situations, try relaxation techniques such as deep breathing, yoga, meditation, guided imagery, and tai chi.

· Allow treats. If weight loss is a goal, you may have placed all sweets off limits, and that can be a mistake. When a food is forbidden, you give it more power. Reserve 10 percent of your caloric intake for treats. Then gradually taper off. When you cut back on sweets, you'll eventually stop craving them.

· Get enough sleep. Studies show that sleep deprivation can sabotage weight-loss efforts. One study reported that sleeping six or less hours on a regular basis was linked to an increased risk of obesity. Sleep problems don't directly cause closet eating, but they can exacerbate this eating disorder. If you're tired, you may retreat to your bedroom or car for binging to try to give yourself an energy boost.

· Do a busy-hands activity. When a closet eating urge strikes, keep your hands busy. Try knitting, crossword puzzles, reorganizing your sock drawer, or playing with your pet. It's tough to binge when your hands are otherwise occupied. By the time you finish the activity, the urge may have passed.

· Exercise. Working out is a form of distraction that can do double duty. Exercise has been shown to reduce hunger urges and ease depression at the same time. Simply taking a 20-minute walk will often do the trick.

· Avoid being alone. For some people, this can be a trigger for closet eating. Make an effort to socialize and make new friends. Joining a group of people interested in activities you like — movies, books, traveling — can be an easy way to meet other people.

If you have a bout of closet eating despite your best efforts, forgive yourself and start fresh the next day. Analyze why it happened, try to learn from your binge, and make a plan to prevent a future relapse. Focus on making small, positive changes and taking baby steps toward your ultimate goal: a normal eating pattern leading to a long, healthy life. Ask for help if you need it — working with a therapist may be the key to overcoming closet eating.

"Don't Let Halloween Wreck Your Weight Loss Plan"

"Don't Let Halloween Wreck Your Weight Loss Plan"



It doesn't seem possible, but it's almost time for

Those ghosts and ghouls... And things that "go bump

In the night."



Or, maybe it's the time when you "go bump in the

Night" trying to pilfer some of the Halloween candy

You had put out for the Trick or Tweeters. If you

Have trouble dealing with the candy, maybe having

Some alternate "give-a-ways" might be the answer.



Stickers, sugar-free gum and candy, small boxes of

Crayons, apples, or small packs of raisins are

Better choices than having so much candy around.



If you've just got to have some candy for the

Youngsters... Choose hard candy. It does not have

The fat content as chocolate. I choose candy that I

Don't particularly like. :-) The Trick or Treaters

Could care less what kind it is... As long as it is

Candy!



If you think you need candy you might try the low

Carb candy that Russell Stover has in the form of

Chocolate covered mints or Pecan Delights (kind of

Like a "Turtle.") It's a little pricey, but it is a

Special occasion.



Also, if you are going to purchase candy... Wait

Until the last minute to buy it... So it is not

Around for a week "haunting" you. The price is also

Usually much less near the holiday.

Forget-Me-Not

WEIGHT GAIN

WEIGHT GAIN


Weight gain is an increase in body weight. This can be either an increase in muscle mass, fat deposits, or excess fluids such as water.

Muscle gain or weight gain can occur as a result of exercise or bodybuilding, in which muscle size is increased through strength training.

If enough weight is gained by way of increased body fat deposits, one may become overweight, generally defined as having more body fat than is optimally healthy.

Weight gain has a latency period. The effect that eating has on weight gain can vary greatly depending on the following factors: exercise regimen, amount of water intake, amount of salt fat or sugar contained in the food, time of day eaten, age of individual, individual's country of origin, individual's overall stress level, and amount of water retention in ankles/feet. Typical latency periods vary from three days to two weeks after ingestion.

Being overweight is a common condition, especially where food supplies are plentiful and lifestyles are sedentary. As much as 64% of the United States adult population is considered either overweight or obese, and this percentage has increased over the last four decades.

Gaining weight can cause the following effects, dependent on the variable listed above, but are generally limited to:

Increase in body fat percentage
Increase in muscle mass
Increase in body hydration levels
Increase in breast size
In more extreme cases:

A noticeably larger stomach
The abdomen will bulge outward and upward, creating a distended midsection
Causes

In regards to increases, a person generally gains fat-related weight by increasing food consumption, becoming physically inactive, or both.

Effects

Excess fat tissue on a human can lead to medical problems; however, a round or large figure does not of itself imply a medical problem, and is sometimes not primarily caused by fat tissue. If too much weight is gained, serious health side-effects may follow. A large number of medical conditions have been associated with obesity. Health consequences are categorized as being the result of either increased fat mass (osteoarthritis, obstructive sleep apnea, social stigma) or increased number of fat cells (diabetes, some forms of cancer, cardiovascular disease, non-alcoholic fatty liver disease). There are alterations in the body's response to insulin (insulin resistance)

Social perspective

In centuries past, a degree of plumpness has been seen as indicative of personal or family prosperity: "Calories were scarce, physical labor was hard, and most people were as lean as greyhounds. In particular, a married woman who was thin was pitied, as her shape showed that her husband could not afford to feed her properly; conversely, having a fat wife was a status symbol: there was plenty to eat, and she did not need to work hard. Only in the early 20th Century did fatness lose this appeal. The connection of fat with financial well-being persists today in some less-developed countries.

Though excess weight has for some time been seen in contemporary Western society as "unacceptable", it is becoming more socially acceptable as more and more people become overweight and obese.

Obesity among women residing in the U.S. has become more socially acceptable, likely in part because more than one-third of women ages 20 and older are obese.

The researchers found that the average weight of women between ages 30 and 60 has increased by 20 pounds, or 14%, since 1976. Among women who weigh 300 pounds or more, the increase was 18%, the researchers found.

The researchers also found that self-image has changed and that obesity has become more socially acceptable in the United States. According to the study, the average woman weighed 147 pounds in 1994 but stated that she wanted to weigh 132 pounds. By 2002, the average women weighed 153 pounds but said she wanted to be 135 pounds, the study found. "The fact that even the desired weight of women has increased suggests there is less social pressure to lose weight," the researchers noted.

Energy consumption




Because the body must expend energy to create fat, the amount of energy a person has to expend to lose weight is just slightly smaller than the amount they have to consume in order to gain weight. There are countless mechanisms in the body that manage metabolic rate that effect weight loss and weight gain. Thus, actual weight changes vary between individuals. Also, the computations above assume that all the weight gained and lost is in the form of fat. In reality, this is a mixture of protein, carbohydrates, etc. (in muscle tissue, organs, etc.).

Consider the following calculations

Fat contains about 3,500 kilocalories per pound
If one consumes 3,500 kcal more than ones body needs, one will gain slightly less than 1 pound (0.45 kg) of fat due to the thermic effect of food. (assuming that none of the energy is converted into lean mass)
If one burns 3,500 kcal more than one eats, one loses about 1 pound (0.45 kg) of fat, assuming that only fat is burnt.

DOCUMENTING YOUR DIET: HOW AND WHY TO KEEP A FOOD DIARY

DOCUMENTING YOUR DIET:

HOW AND WHY TO KEEP A FOOD DIARY





Americans expect results, and they expect them fast. Perhaps that's why fad diets and home gyms that promise miracle weight loss are so popular. With all the hype surrounding food diaries, they might seem as though they're just another fad. So the question remains, does recording your food intake actually help you lose weight?

Those who kept a food diary five days a week lost twice the weight of those who didn't, and, most importantly, they kept it off.

What is a food diary?

A food diary, or food journal, is similar to a regular diary or journal. Instead of writing down everything a food diary, or food journal, is similar to a regular diary or journal. Instead of writing down everything you did that day, the entry consists of what you ate during the day. The most effective diaries are the most comprehensive. An effective entry would include the food or drink consumed, the time it was eaten, the amount eaten, calories, and grams of fat. Even simply writing down the foods you eat in a day and your daily activity can improve your weight loss that day, the entry consists of what you ate during the day.



5 Reasons Why Food Diaries Work



1.Awareness. In your first week of keeping your diary you may have an "Ah-Ha!" moment. You may be surprised by the amount you eat and the quantity of calories. This moment may help you swing your diet into gear.

2. Monitoring. Your food diary allows you to keep track of calories and fat intake, two crucial elements of your diet. By monitoring how much goes into your body, you may be more compelled to keep these numbers low.

3. Focuses. Physically recording what you eat will focus your food choices. If you ate well all day, you may not want to taint your record by adding cheesecake to the list. It will help you make sure your diet is balanced and can curb any desire to binge. Again, this aspect relates back to the accountability aspect of the diary.

4. Progress. A great moment in the food journaling process is seeing how far you've come. A successful food diary will have entries each day that look better than the days, weeks, or months before it.

5. Reinforcement. Keeping a food diary reinforces your commitment to a healthy diet and lifestyle. Every time you make an entry, you make a promise to yourself to keep on with your healthy intent.

Enemy

The greatest enemy we face as we diet is not food, or the gnawing hunger we endure. No, the greatest enemy we face is the lack of faith we have in ourselves. When the going gets tough, our tendency is to throw up our hands in surrender. That cannot be allowed to happen. As faithful people, we are tied to a special power that comes from beyond us. We are recipients of the holy power of God. That same power raised Christ from the dead and enabled Him to overcome every temptation that this world could throw at Him. With that kind of power, how can we fail at anything we do?

Today's thought: To diet means to do it!
1 John 5:4
For whatsoever is born of God overcometh the world: and this is the victory that overcometh the world, even our faith.

What To Do When You Want To Cheat

What To Do When You Want To Cheat

Part V

SUMMARY OF THE WEEK



Where did the battle with food begin?

The first temptation of mankind involved food. Man was instructed not to eat the fruit of the tree. Isn't it ironic that our current struggle is to eat enough fruit? This struggle has been with us from the beginning of time. But there is hope, because God's word provides us with instructions; however, we must decide to follow them.



Steps to win this battle. There are steps we must take to be successful in our efforts to win this battle. These steps can also be used for any struggle we face, not just food. I Corinthians 9:27a states, But I beat my body and bring it into in subjection. We must tell our bodies what to do and not allow our bodies to tell us what to do. We have to decide to make choices that will benefit our overall health and then stick with it.



Consistency in our prayer life. We must be consistent in our prayer life remembering that our flesh is weak, but through communication with God we can gain strength to overcome our fleshly desires. We must also remember to pray for our health not our sickness. Matthew 26:41 states, Watch and pray that you enter not into temptation; the spirit indeed is willing but the flesh is weak."



If food gets near you, it will get in you. Another step is to shop carefully. Keep in mind that "if food gets near you, it will get in you." Try to eat before you go to the store and pray for the filling of the Holy Spirit as you walk into the store. Buy the majority of your items from the outside of the store where the living food is displayed. Shop for your health not your happiness. Roman 13:14 states, Put on the Lord Jesus Christ, and do not think about how to gratify the desires of the sinful nature. It's very important to read the food labels and identify the ingredients you need to avoid. The battle ground is not your kitchen, but the grocery store. Be ready for battle when you enter the doors. Remember to buy healthy snacks and keep them handy for those moments of weakness.



Lastly, think correctly. II Corinthians 10:5 states, We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ. What do you imagine about foods? Control your cravings; bring your thoughts captive. Don't forget to ask the question, "Is short term pleasure worth long term pain of coping with complications from high cholesterol, high blood pressure or diabetes?





REMEMBER THAT FAILURE IS NOT FINAL.

IF YOU CHEAT,

LEARN FROM IT AND GET BACK ON TRACK

What To Do When You Want To Cheat Part IV

What To Do When You Want To Cheat

Part IV



II Corinthians 10:5 We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ.



Think correctly about food. We have a tendency to have imaginations about foods. We daydream about and crave certain foods. The battlefield is the mind, where it all starts and where all sin begins. The solution is to get the thought in your head that short time pleasure is not worth long term pain. The pain can be defined as health issues, such as heart disease, diabetes, high blood pressure and high cholesterol caused by eating wrong foods in excess.



There are two ways to think about food. You guessed it, the wrong way and the right way.

The wrong way to think is what I call Esau thinking. (Read Genesis 25: 29-34). Esau thought that short-term pleasure was worth long-term pain. He exaggerated his hunger to the point of saying he would die without a portion of the meal his brother had prepared and as a result, sold his birthright to his brother for a bowl of stew. The birthright was a very valuable thing, which would have allowed Esau to experience special opportunities, but he believed short-term pleasure was worth the long-term pain. He sold his birthright for a morsel of food and later hated his brother.



How often have we talked ourselves into believing, "I've got to have that second slice of cake or just one more piece of chicken?" Then we beat ourselves up after giving in to the desire for a food we know isn't good for us. How many people do you know with high blood pressure or diabetes; who after eating a food they knew was bad for them became ill, and afterward regretted the action.



The right way to think is what I call Moses thinking. (Read Hebrews 11:23-26). Moses thought that short-term pleasure was not worth long-term pain. Living with the Pharaoh, Moses had access to much good food, all the delicacies. But Moses chose to give this up. When he learned of his true heritage, he chose to give up life in the palace to be with his people. He gave up short-term pleasure, understanding it was not worth the long-term pain.



Living in America allows you to have access to lots of really good food; however, in the midst of plenty, we must decide if the pleasure is worth the pain? Your health is a very valuable thing and if you take care of it, you will be able to experience some special things. Are you losing these opportunities by thinking like Esau or will you gain by thinking like Moses?

What to Do When You Want To Cheat Part III

What to Do When You Want To Cheat

Part III





Romans 13:14 Rather, clothe yourselves with the Lord Jesus Christ, and do not think about how to gratify the desires of the sinful nature

Shop Carefully

One thing to remember is this: if food gets near you, it will eventually get in you. So understand the battleground is not in the kitchen, but at the grocery store. To deal with cheating, you must begin the fight at the store. If you keep the unhealthy foods out of the grocery cart, they won't make it to the car or to the cupboard. It's hard to resist chips when the bag is in your pantry.

Better still, preparation for the battle should begin before you get to the store. Advanced decision making is critical in shopping, so make a list before you go and stick with it.

I'm sure you've heard this before. Whenever possible, eat before you go to the store. Never go to the store hungry. When you do, everything looks good. I know that eating before you grocery shop isn't always possible, so realize the food is going to look even more appealing if you are hungry..

You need to pray before you go. Pray for the filling of the Holy Spirit as you walk into the store. Many times as I'm walking through the doors, I'm praying, "Oh! God, fill me with your Spirit."

Buy the majority of your food items along the outside aisles of the store. This is where you find the living foods like fruits and vegetables, etc. What's known as dead foods or processed foods, such as chip and sugary snacks, are the foods found on the inside aisles. I will admit there have been occasions when I've placed dead food items in my cart in a moment of weakness, but sometimes I've caught myself, and turned around and put them back. That's obedience.

Read the food labels. You need to know what's in the food you're buying. Educate yourself about different types of fats and how to interpret the amount of salt and sugars contained in your purchases. Learn what the daily recommended intake is for these ingredients, then carefully choose foods that don't exceed the limit. Purchase healthy snacks like fruits and almonds to eat when you get hungry between meals.

Learn to shop for your health, not your happiness, by keeping unhealthy foods out of your grocery basket and out of your kitchen.

WHAT TO DO WHEN YOU WANT TO CHEAT PART II

WHAT TO DO WHEN YOU WANT TO CHEAT

PART II



How many times since being involved with a weight loss program have you had a desire to cheat? Surely, it's only natural to want the things you are not supposed to have.



If you'll remember, the very first temptation dealt with food. Genesis 3:6 says, And when the woman saw that the tree was good for food, and that it was pleasant to the eyes, and a tree to be desired to make one wise, she took of the fruit thereof, and did eat, and gave also unto her husband with her; and he did eat. Eve was tempted by the presence of the tree because she was instructed not to eat from it. Eve became a victim of the lies and deceptions, the promises of what would be gained by eating the fruit.



Isn't it the same with us today? Don't we fall for the same lies? The only difference is the method of delivery. The commercials and advertisements tell you how good you'll feel and how satisfying the foods are if you just buy and eat them. But have you noticed most of the foods advertised are the food that lack nutritional value. There is no mention of the negative consequences of eating these "dead" foods.



Most of us have bad food habits that have developed over years. We see it – it looks good, so we eat it and as a result, we suffer from the "battle of the bulge." This is one of the most challenging battles a lot of us will ever fight and it will be the fight for our lives.



If this battle is to be won, we must retrain our minds to develop new habits. Our bodies will be resistant to change and will fight to maintain its old ways. However the good news is our temptation to cheat will grow less over time as our bodies adapt to the new healthy habits.



1 Corinthians 10:13 says… No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it.

God promises you a way of escape for every temptation. But you have to want to escape and take the way out. You do have to pray and ask God for His way. And be willing to want it……

What To Do When You Want To Cheat

What To Do When You Want To Cheat

Part I



Over the last few years as I've embarked on this journey of weight loss, I have been tempted to cheat on my diet. I realize I'd only be cheating myself. If I compromise and give in to the desires of my flesh and eat the wrong foods, who would I really be hurting? As I pondered that question I began to think about my husband, my children and future grandchildren. I also had to consider the effect on the ministry I have in my church and my commitment to God. The steps I have taken to "get off" and "keep off" the excess weight would all be in vain.



We are creatures of habit and often fail because we revert back to our old ways. The question then became, "How can I stay on track?" Because it was hard to make changes early in my journey I allowed myself a cheat "meal"--not a cheat "day," and only once a week. This has saved me over and over again when I want to cheat, I can tell myself, Thursday night will be here soon, I can wait.



I still needed to know how to stay on track so as always, I sought God's wisdom for the answer. Impressed upon my heart were three things to do when I want to cheat. Today I will share the first step with you, which is prayer.



Pray consistently, In Luke 18:1 it says; Then Jesus told his disciples a parable to show them that they should always pray and not give up. Prayer is communication with God. Through the blood of Jesus we have direct access to God the Father at all times. A part of overcoming temptation is to seek God. This verse offers two choices: we can pray, or we can faint; we can be victorious, or we can fail. Pray about your eating and exercise habits that you will eat less and exercise more. Recognize you must change these habits and there is no magic pill or potion that will accomplish the task.



Remember, your flesh is weak, but God through prayer can help you to be strong. Matthew 26.41 tells us; Watch and pray so that you will not fall into temptation. The spirit is willing, but the body is weak. The battle is with the desire of the flesh to have its way, and to keep you in bondage to your desires to over indulge.



Pray for your wellness, not just your sickness. Be proactive and approach prayer from a positive stand point. Our prayer requests are often negative and sound more like an organ recital—Often we pray for our ailments or the ailments of others. We should also pray to make the proper choices to prevent the ailments. What about praying to have or remain in good health? Pray for the desire to drink more water, or to find an exercise you enjoy and will perform. Pray to "drive by" the fast food restaurants and not the "drive thru." Rely on God's promise to answer your prayers and pray consistently.

Part 2 tomorrow……

HOW TO EAT MORE HEALTHY

HOW TO EAT MORE HEALTHY


Cookies. Check. Potato Chips. Check. Pizza for dinner. Check. Cold pizza for breakfast. Check. Okay, so your diet isn't exactly the healthiest. But there are easy steps you can take to change that:

Change Your Foods Gradually - Don't expect to give up your Oreo binges overnight. Eating more healthily takes time, and you may run into bumps in the road. But once you start eating healthy foods regularly, you may find it harder to go back to your old ways.
Swap Out The Basics - Go for lower-fat milk instead of whole milk, Replace your white bread with whole grain. Try a baked potato instead of fries.
Eat More Salads - Salads are great, because you can really get creative and create a salad you like with many different ingredients. It's one food you can never get bored with. There are countless combinations in making a salad. You'll get bored quickly if all you have is lettuce, tomato and cucumber for a salad. Try different kinds of lettuces, add fruits, try a new raw vegetable. Just steer clear of fat- and calorie-laden dressings.
Cook More Often - Instead of grabbing for fast food or pre-packaged goods, make it a point to cook more often. You'll likely use healthier foods in cooking.
Drink More Water - Instead of sugary soft drinks or juices, drink more water. Add lemon for flavor.
Look To The Food Pyramid - Check the USDA's MyPyramid to find out what the best food choices are for you.
Throw In Fruits And Veggies Into Your Favorite Dish - You can easily add fruits or vegetables to your favorite dish to make a bit more healthy. Try fruit in your cereal or vegetables in your pasta.
Grab Fruit When You Have A Sweet Tooth - Instead of going for cakes or candy to fulfill your sweet tooth, grab fruit, which is just as satisfying. If you really need chocolate, why not drizzle a little chocolate syrup over a banana?
Be More Cognizant Of What's On A Menu - Instead of grabbing the first hamburger you see, really check out the menu. You may find that taking out the bun and adding cottage cheese or going for a Gardenburger are healthier options. Chose a broth based soup, and maybe just an appetizer.
Substitute Ingredients - Search the web for healthier ingredient substitutions. Did you know that applesauce or vanilla yogurt can replace oil or butter in many dessert recipes?

4 Questions to Ask Before You Try to Lose Weight *Again*

4 Questions to Ask Before You Try to Lose Weight *Again*





If you want to avoid the weight loss roller coaster-and the emotional turmoil that can accompany it, ask yourself the following four questions before you start moving forward with your weight loss resolutions.

1. Why are you in this same place again? In other words, what HASN'T worked in the past? Where have the plans fallen apart? Why did you lose your motivation? What part of past programs just wasn't possible for you to complete? Be as honest and as thorough about answering this question as possible. Note: this is NOT an opportunity to beat yourself up. If your first response is something like, "I was lazy and didn't have enough willpower," I'm not buying it. What would a plan need to have to keep you energized? What was it about the last approach that led you to run out of steam and stick-to-it-ness?


2. Do you have the time and energy for this project? Really. If adopting new healthy lifestyle habits is important to you, you're going to need to carve out some space to do this. Are you willing to say no to some things so that you can say yes to what you want? What will you need to let go of to stay on track?

3. When you stumble, what will help you get back on track? We all stumble and we all have bad days. You know yourself-what do you need to keep going when the going gets tough? Are you motivated by accountability, rewards, feedback, or something else? Do you need a partner, an emotional eating program, a coach? What benefits or features would help you really create the success you are after?

4. Do you need some new tools to craft the success that you crave? Are you trying to build a house with only a hammer? The best hammer in the world is pretty useless if what you really need is a screwdriver and a food plan doesn't address issues like emotional eating or boredom eating. What skills or habits or information would help you feel more confident and prepared to win at weight loss-once and for all?



Remember-you are the expert on you.

Don't let your wisdom go to waste.

Use what you know to craft a plan that won't disappoint or leave you tied

up in knots trying to be someone you aren't.

That's how to create a pathway towards peace with food and

weight that stays "lost."

Restore

1 Peter 5:10 And the God of all grace…will Himself restore you and make you strong, firm and steadfast.

God wants to completely restore you. He wants to make you strong, firm and steadfast—He wants to make you better than before!

Sometimes, when you are in the midst of difficulty, you can't quite see the restoration God has prepared. You can't quite see how He can turn it around for your good. But that's when you have to take a step of faith and trust that He is the God of restoration, and He is working behind the scenes on your behalf!

If we stay firm in His word, He will do as He promises.

For I do What I do!

Getting off the Emotional Eating Roller Coaster for Good

I think you would agree that emotional eating is one roller coaster ride in life none of us truly enjoy. The thrills are short-lived, quickly followed by disappointment, and seeing how we have a hard time getting off, it's a rather nauseating ride. Despite what we may think about our relationship with food, many of us boarded this ride a long time ago and have yet to completely exit the platform. When you really think about it, statistics convey this quite clearly. Consider this; an estimated 65% of US adults are currently either overweight or obese. However, the knowledge base about weight management continues to expand.

So what is precluding our successful passage from knowledge to behavior? There are many theories, including the roles our genetics and environment play, but I strongly believe it's the combination of our unhealthy emotions and sabotaging thoughts that can be most destructive. Under-eating or over-eating have long been recognized as coping mechanisms for alleviating and dealing with stress and emotions. In fact, most nutrition professionals believe 75% of overeating is secondary to emotions. So it begs the question, "Why do we as Americans not spend more time investigating our relationship with food, and solutions for bringing it into better balance?"


I pray that the validated solutions below speak encouragement into your day and hope to overcome this boulder of a barrier keeping you from reaching your goals.

Retraining Your Brain

Cognitive restructuring is defined as "the process of learning to refute cognitive distortions, or fundamental faulty thinking with the goal of replacing one's irrational, counter-factual beliefs with more accurate and beneficial ones." To assist us in this process, reading response cards that state rational, factual, and beneficial thoughts whenever we feel tempted to step foot on the ride, even just for one go 'round. Here are some examples of cue cards you could make and use at home:

On your fridge: "It's not in here."
By your alarm clock: "You'll thank yourself later for getting up and exercising."
On your dashboard: "Keep driving – the drive-through isn't worth it."
Anywhere: "You can eat whatever you want or be thin, but you can't have it both ways."

These statements immediately bring reality to your mind and serve as a rudder for guiding your thought processes along a more constructive course.


Remembering What It Is You Really Want

Another exercise you can do is create an "advantages list" – a list of all the reasons it is advantageous for you to lose weight and get fit. Read aloud your advantages multiple times a day to combat the subtle but ever-present temptation to fall off course. The theory is that when we remind ourselves of what we truly want, we are motivated to stay on track. Some examples of advantages can be:

1. Peace within my body
2. I can play longer with my kids
3. I can model healthy self-esteem to my daughter
4. Spiritual maturity
5. Self-respect
6. So I can enjoy clothes shopping
7. To finally move on with my life



I strongly urge you to make a list of your own. Laminate it. Carry it with you. Make multiple copies and put them where you'll read them. Let your advantages list keep you in constant remembrance of why you are losing weight what your goals are, and why they are important to you.

Keeping Yourself in Check

I've said it before, but I'll say it again – keeping a food record is one of the best favors you can do for yourself. They are a very strong predictor of weight loss – stronger than your baseline body mass index, age, or exercise! Even if you don't fill it out perfectly, studies continue to show that they make a big difference. When you are honest with yourself and monitor your progress, you do a lot of good for your thinking and your perceptions.

Romans 7:15 I do not understand what I do. For what I want to do I do not do, but what I hate I do.

Our life is often all about self and doing what self wants to do. If your stomach is in control of your eating and your life, you are engaging in a form of idolatry. Those of us who would never consider bowing down to a statue to worship, bow down to our appetite and make it a god. The first thing we have to do to lose weight is to stop letting our stomachs be our god. We have to stop being an idolater. We need to admit that we have made our stomachs our god and then deny ourselves.

Sometimes dedicating ourselves to God is as simple as just saying it. "God, I give myself to You. I give my body to You for your purposes. I can't do this on my own. I need the help of the Holy Spirit to remind me of my calling, to encourage me when I think I can't go on and when I think things will never change." After you pray this prayer, God will help you. He will empower you. He can change you from the inside out. He can renew your mind. The change He can bring is not magic, but it is miraculous.


If we are not to be conformed to this world, we have to recognize the world's view of food and eating. Eating what ever you wish seems to be considered an entitlement for the majority of the American population. You work hard and when you come home you should be able to eat whatever you wish. You've earned it, right?


In the United States, a large percentage of people are unhealthy because they are overweight. But no wonder. Just go to a grocery store and see how much of the food there didn't exist in its present form 20 or even 10 years ago. There are salty chips in every conceivable shape and flavor and dozens of flavors of dips to accompany them. There are 31 (and many more) flavors of ice cream. There are sugared cereals by the trainload. There are sweetened soft drinks stacked to the ceiling. There are prime cuts of red meat laden with high-cholesterol fat.


When you look at it that way, it's not a grocery store where you're shopping it's a death trap--unless you learn to shop in a healthy way by shopping on the outside aisles of the store. That's where the living food is like fruit, vegetables, and dairy products. Food on the inside aisles may have been there for months. There is a positive side to grocery shopping. Once upon a time, people could only eat what was in season. Now we can get fresh fruits and vegetables all year long. We have pasteurized and fortified milk and dairy products. We can buy fresh fish and chicken all year round. We are a blessed people when it comes to grocery shopping.



If we are going to dedicate our bodies to God, we are going to have to listen to the Holy Spirit's prompting every time we approach food and that includes when we're shopping. We cannot say, "It's my body, I can do what I want with it." If you have dedicated your body to God, then it is no longer yours. So, no, you can't do what you want with it. Decide who or what are you willing listen to, your stomach or the Holy Spirit?


Philippians 3:19 Their destiny is destruction, their god is their stomach, and their glory is in their shame. Their mind is on earthly things

Take a break!

Take a Break
No, not a break from your diet, a break from eating. It's important to have parts of the day when you immerse yourself in non-eating activities. The hormones that work to break down fat and glycogen (stored in sugar) need you to let them alone to do their job. That means not eating for an hour or two. Plus, the break might just give you time to finish that dusty novel on your bookshelf.

Have a Love Affair with Exercise
Exercise is an essential element to getting and staying healthy. It revs up your metabolism, making your body a fat-burning machine. This allows you to eat more on your diet and still have even better results than dieting alone.

Find Support
When it comes to dieting, strength is all about numbers. If your friends are using the same diet plan as you, they can make a great support system. More often that not, though, support systems should be formal arrangements to guarantee that everyone in the group has the same diet mentality. Plenty of websites offer great networks, too. Or you can set up regular visits with your physician or dietician.

Treat Yourself
Once a day, you can eat just to eat. What food lover doesn't love that? Just make sure that your daily snack fits these four characteristics:

1. Is tasty enough to look forward to daily

2. Is low in saturated fats, has zero Trans fats, and is not overwhelmingly sweet (too much sweetness can stimulate your appetite rather than filling you up)

3. Contains less than 150 calories per serving

4. Is satisfying and doesn't make you crave more

Follow a Plate Pattern
One quarter of your plate should be lean meat products like poultry, fish, eggs, or low-fat dairy. The rest should be plant foods. Make sure that the fruits and veggies you include are diverse and are different colors (each color signals a different nutrient), guaranteeing you are about to chow down on a balanced meal.

Recognize Workplace Sabotage
Your workplace can actually encourage overeating. Vending machines, snack rooms, and cakes to celebrate the boss' birthday can all contribute to temptation to overeat. If these pressures are sabotaging your diet, you may have to get political. Tell your supervisor about your difficulties and advocate for what you want to change.

Prep for a Food Assault
This can happen any time, any place. And they sound something like, "Come on! It's just one piece. It won't hurt you!" We all know it's never just one piece. But just as you can count on certain lines to come out of your friends' mouths, so can you prepare standard lines for defense.

One idea? Say something like "It's important to my health that I stick to my diet plan." Letting your friends know your decision is about health will shut them right up, Berkeley says. They want you to be healthy, after all.

Proverbs 1:33
But whoso hearkeneth unto me shall dwell safely, and shall be quiet from fear of evil.


Jesus faced many terrible experiences in His lifetime. The Bible tells of many incidents where crowds of people sought to kill our Lord. Whenever the pressures got too great, Jesus withdrew and spent time in prayer. That is an important lesson for us to learn. There will be times when the pressures build up while we try to lose weight. When the pressures get too much for us to handle, we should turn to the Lord in prayer. He will comfort us, strengthen us, and give us the courage we need to face every new day.
Today's thought: Jesus will take my mind off my diet!

In a battle

Psalm 117: 2

For great is his love toward us,
And the faithfulness of the LORD endures forever.
Praise the LORD.

I gave my weight journey to Jesus on January 5th, 2007. It is a battle for me to loose weight and to maintain it. I have to remember daily to have faith in Jesus. We go hand in hand on this path. The Lord will give me strength to endure this and comfort me when I am stress. I just need to ask Him what to do and look for His guidance.

How to Stay Motivated to Keep Exercise Exciting

How to Stay Motivated to Keep Exercise Exciting

So you've done what you thought was the hard part: You started a regular exercise routine to get fit and healthy. But now you're finding out that keeping up with it is as hard as starting out in the first place. You need to keep exercising, but how do you do it without getting bored and losing motivation?



Motivation to Keep Exercise Exciting

Ask yourself what makes fitness fun. What motivates you most and keeps you focused and centered on a workout? These methods can help you stay focused and interested in your exercise routine:

· Find a buddy. Working out is often more enjoyable when you do it with someone else. Find a friend who will exercise with you, and won't let you back out of your gym dates.

· Set goals and a schedule. If you don't plan time for exercise and dedicate yourself to it, it's hard to stay motivated. Schedule times and dates for workouts on your calendar, and jot down what you plan to do and goals you want to accomplish.

· Push yourself. Don't work out to the point of injury, but push yourself during exercise routines — don't give up because you don't feel like it or you're tired. Push yourself to go a little harder or a little longer, and you'll feel great afterward.

· Read or listen to music. If you're walking on a treadmill or using a stair-climbing machine, try reading so you lose track of the minutes while you're burning calories. Or pump yourself up with some favorite music: high-energy, fast-paced songs can give the boost you need to get through your exercise routine. Create a Playlist or CD of songs that motivate you for a workout.

· Cut out the routine from your exercise routine. You're more likely to lose motivation if you stick to the same workout routine, so come up with options so that you don't get bored. Walk one day, run another, hop on a bike, and try different aerobic and weight machines.

· Where to work out. Your environment can have a big impact on how well you focus on your exercise routine. If you prefer being outside, schedule an exercise program around outdoor activities. If you get too distracted by other people in a health club, try investing in videos or exercise equipment and do your workout at home.

· Eat for exercise. Don't exercise on an empty stomach, but don't eat a huge meal right before exercising, either. Stick to a healthy, balanced diet for lots of energy, and have a light, healthy snack before a scheduled workout so that you don't feel hungry.

To make working out a part of your lifestyle, you may need to occasionally come up with new and fun ways to exercise. Just keep your end goal in mind — better health, fitness, and happiness — and find ways to enjoy your workout.

Situations when you are overweight....

Galatians 6:7 (New International Version)
Do not be deceived: God cannot be mocked. A man reaps what he sows.
This verse really makes me think about situations I have been in. I feel it is a verse we need to reflect on everyday. We can sow in so many different ways in our lives; it can be a blessing when we reap or a tremendous trial. One thing that pops into my mind because I am in a weight loss mode is when I went to a graduation. My son in law Andy was graduating from college at Northwest Arkansas. I had to stand during the service because I could not fit in the stadium seats where the ceremony was being held. Because I chose all the wrong things to eat I had to suffer embarrassment in front of 100’s of people. I felt everyone knew why I was standing! Again, I believe we can sow and reap in different ways\with the life choices we make.

The weekends!

1 Chronicles 16:11
"Look to the Lord and His strength; seek His face always." So what do I do instead of seeking the Lord?
Sometimes I seek my own will and not Gods. Weekends are commonly hard for dieters. We are in a different mode than we are during the week. When I truly focus on my relationship with God, eating is where it needs to be. I trust His guidance and not my own. He gives me strength in the site and smells of temptations.

Drink up!

LOOKING TO LOSE WEIGHT? DRINK UP



It's safe, it's simple, and it works: Drinking moderate amounts of water really can help you lose weight, new research shows.

In what researchers claim is the first-ever randomized trial of the effect of water consumption on weight loss, scientists from Virginia Tech found that dieters who started each meal with two 8-oz. glasses of water lost nearly five pounds more, on average, than dieters who did not, over the course of 12 weeks. There's no shortage of anecdotal evidence about how water might work to control your appetite. It fills you up so you don't eat so much; it quenches your thirst so that you don't turn to calorie-rich sodas or juices when your body just needs liquid. But until now, the researchers say, there has been no true evidence that water's appetite-suppressing benefits ever translate into actual weight loss. Now there is. In the 12-week study period, dieters instructed to drink water with every meal lost an average of 15.5 pounds; dieters given no instructions lost, on average, just 11 pounds. The research was presented today at the national meeting of the American Chemical Society.

Perhaps the most surprising thing about the finding is how little we still know about healthy water consumption in general. In fact, although doctors and public-health authorities regularly remind us to drink more water, very few studies give any insight into what our ideal quantity may be. You know that conventional wisdom about eight glasses per day?

The new results today suggest that many Americans could indeed stand to drink a little more water than they do -- especially if that water comes as a substitute for other, high-calorie drinks. But if you're looking to lose weight, be aware that it is actually possible to drink too much water, and you probably won't help matters any by drinking gallons at a time. In extreme cases, excessive water consumption can even be fatal, if it causes your blood concentration of sodium to fall too low. A couple of glasses with each meal, however, should be no problem at all for a healthy person.

Been so tempted to overeat......

The last couple of days I have been so tempted to overeat. My belly has been on a food hunger war path. By looking at my journals I have had enough to eat so I figured I would just write about it instead of eating!
Ruthie

You know that old devil is going to temp you to eat when you are not hungry. You need to believe you can beat him. You may think you have already lost but you have not! Call on Jesus, your champion. Think of all the battles in the old testament. They won with God! They didn't have much of the worldly stuff to fight with,but they had God! Let Him fight for you! He is the way to fight this battle of overeating!

Psalm 23:1 The Lord is my Shepherd, I shall not be in want!

Show me

Show Me the Path

Dear God,
I admit that I have come to both love
and hate the word "diet."
On the one hand, it represents hope for change.
On the other, it's like a sign flashing "Failure ahead!"
I don't want to embark on another faulty plan, Lord.
I want to embark on a journey with You
that is led by You and depends on Your power.
I can do nothing on my own!
Show me the path that will enable me to change.
Show me, as only You can,
what works for me, what is healthy for me.
I want to think of this venture in positive terms, Lord--
not that I am signing up to be miserable or in want.
I want to learn to feed my body what it truly needs when it truly needs it.
And to feed my soul with the Bread of Life--You!
Today I place my future, my failures, my setbacks,
all of my hopes and plans into Your hands.
There alone will I find meaning
and true success in my life.
Amen.

Pulling Your Sweet Tooth

Pulling Your Sweet Tooth

I am not sure that I have the easy, cure-all answer, but here are a few tips that might help you pull your own sweet tooth.

* Try to find a substitute. Generally, you tend to crave sweets after a meal or in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. For example, peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you.
* Wait out the craving. Most experts say the cravings you experience will only last a couple of minutes and if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving and if it lasts longer, then it might be time to indulge in something.
* Set daily goals and reward yourself for meeting them. To a sugar addict, nothing is tougher than getting through the day without any type of sugary treat. The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for.
* Recruit someone to do it with you. If you are married or have a family, this would be a healthy habit for everyone to adopt. Clean out the cupboards and refrigerator of all bad foods and make the effort a team effort. Hold each other accountable and support one another through the tough times.
* Put yourself in good situations. If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, try to do things to prevent you from continuing on with these habits. Clean out all of the change and single dollar bills in your wallet. Go groceries shopping after a meal, so you don’t load up on bad food.

The Snack Food Hall of Shame

The Snack Food Hall of Shame





Maintaining a healthy diet doesn't mean you have to give up delicious snacks, but watch what you reach for!

When Snacks Attack

If you buy a snack at a fast-food restaurant or other convenience outlet, beware. Most takeout foods are much higher in fat and calories than you might think. For instance, a Carrot Walnut Spice Muffin at Au Bon Pain packs in nearly one-third the calories you need in a day and half the fat. To avoid these calorie traps when you're on the go, take healthy low-fat snacks such as fruits and vegetables with you. If you've got a healthy snack in the car, you won't be as tempted to purchase one of these.



Au Bon Pain Carrot Walnut Spice Muffin

550 calories, 27 grams of fat

The Everyday Health Swap: You may be seduced by the sweet spice of this carrot muffin, but are the double-digit fat grams really worth it? Instead, try one of these alternatives:

Carrot Raisin Bread
99 calories, 3 grams of fat

Oatmeal Carrot Muffins
151 calories, 3 grams of fat



Dunkin' Donuts Chocolate Chip Muffin

590 calories, 24 grams of fat

The Everyday Health Swap: You can have your cake and eat it too — if it's not high in fat! Indulge in these mouth-watering cupcakes or delicate soufflés:

Chocolate-Cream Cheese Cupcakes
166 calories, 5 grams of fat

Chocolate Soufflés
109 calories, 2 grams of fat



Jamba Juice Peanut Butter Moo'd

860 calories, 21 grams of fat

The Everyday Health Swap: Frozen, creamy drinks can be tasty and low-fat!

Mango-Strawberry Smoothie
142 calories, 1 gram of fat

Root Beer Frosty
49 calories, no fat

Chocolate-Banana Sipper
122 calories, 1 gram of fat



Cinnabon Classic Roll

730 calories, 24 grams of fat

The Everyday Health Swap: Serve these delicious desserts warm and enjoy without any guilt!

Apple Coffee Cake
196 calories, 8 grams of fat

Apple Cinnamon Cobbler
258 calories, 10 grams of fat



Starbucks Grande White Chocolate Mocha

480 calories, 20 grams of fat (with whole milk)

The Everyday Health Swap: Try this low-fat, low-calorie coffee drink so you can grab it on the go.

Iced Mocha
46 calories, 1 gram of fat

It is hard to loose those pounds but you can!

Romans 5:5
And hope maketh not ashamed; because the love of God is shed abroad in our hearts by the Holy Ghost which is given unto us.

There will be those days when we feel we're never going to lose any weight. No matter what we do, the pounds stick with us, and we begin to feel foolish for ever supposing we could lose weight. We find ourselves ashamed for believing that we can lose weight and ashamed at having such defeatist thoughts. It's a very hard position to be in. Luckily, we never really have to feel ashamed of the things we try to do that are good and right. Even though we sometimes lose heart, we still have the love and support of the Lord, who will strengthen us and guide us through His Spirit.

Today's thought: I'm proud of what I'm trying to do!

Weight Loss Style

Creating a Weight-Loss Lifestyle
Pick up healthy eating and exercise habits for an effective weight-loss program


If you're looking into weight-loss programs, the best one is both the easiest and the hardest: Change your lifestyle.

People should not go on a weight-loss program. They should develop healthy eating habits. The problem with a program is people feel they can go off at any time. If you instead change your lifestyle and how you approach food, then you're looking at a long-term plan for health.



The Best Weight-Loss Programs

It all comes down to calories. If you eat 100 more food calories than you burn each day, you'll gain about a pound a month. If you eat fewer calories than you burn, you slowly but surely will lose weight.

Figure out how many calories you should be taking in to maintain your current weight. The number can range from 1,400 calories a day for a sedentary older woman to 3,000 calories a day for an active young man.

Next, increase your physical activity to match or outburn the calories you take in every day. Also, plan your diet carefully to maximize nutrition while minimizing calories.



Lifestyle Obstacles to Weight Loss
Finally, begin your weight-loss program by carefully re-examining your life and recognizing some of the habits that can block weight loss. These include:



· Skipping meals. Are you eating small, frequent meals throughout the day, or are you skipping meals and having long gaps between meals? That only makes you hungrier, and you'll tend to overeat at your next meal.

· Eating out without thought. Do you dine out all the time and use that as an excuse not to make healthy choices at a restaurant? Even when you're dining out, you can make healthier choices. Order broiled food, not fried. Say no to desserts. Have a bowl of berries instead of pie. Order sauces on the side.

· Keeping unhealthy foods in your house. As part of a smart weight-loss program, you should clear out all the junk food and make sure you have a wealth of healthy options available for snacking and dining. You need to keep fruit, vegetables, low-fat dairy in the house so it's there for you to make meals out of. Simply limiting some foods, such as soft drinks, that are high in sugars may help you significantly reduce calories.

· Keep your portions small. One quick way to control weight is to cut back on the size of your portions. Many personal weight-loss programs fail because people ladle out way too much food for themselves and then feel compelled to clean their plates.



Make Smart Food Choices
Your food choices can also help determine the success of your weight-loss programs. Healthy and nutritious eating will include:

· Fruits and vegetables. Low in calories and rich in nutrients, fruits and vegetables can build your meal and help fill you up. Orange and dark-green vegetables contain some of the best nutrition around.

· Whole grains. At least half the grains you eat should be whole. They contain loads of fiber and will help you feel full.

· Low-fat milk and milk products. They fill you up and ensure you get enough calcium to stay healthy.

· Lean meats, poultry, and fish. Everyone needs protein, which satisfies hunger like no other food group. So choose lean meats, poultry, and fish and prepare them by baking, broiling, or grilling — no frying.





Last but not least, remember that lifestyle-based weight loss will occur more slowly than with fad diets, melting off only one or two pounds a month. But because you've changed the way you eat, you'll be glad to hear that those pounds are far more likely to stay off.

When it comes to your weight, do you feel frustrated when it feels like you've failed? Hey, you didn't "fail." You just quit for that one meal. But the bad news is that when you quit for one meal, your frustration can lead to your repeating the same mistake for the next meal...and the next! So, what knocks you off program?

STAYING MOTIVATED

STAYING MOTIVATED

One way to stay motivated is to constantly remind yourself that a worth-while pay-off lies ahead; a new, healthy, strong you is emerging. Effective, consistent exercise will not only improve your overall health and fitness, but will also improve your appearance, energy level, and social interactions. Also, look forward to the many psychological benefits as well: confidence, self-esteem, and relief from depression, anxiety and stress.
If you are serious about your health and well-being, you will take action and begin an exercise program, and you will benefit in all these ways. Once you see the results, you will become even more motivated. Action creates motivation!
Set Goals
Goal-setting is another great way of staying motivated. Goals focus your workout program and clarify what you are trying to achieve. As you attain each goal, you gain encouragement and further motivation. Here is how to achieve the goals you set and obtain the results you deserve.
1. Make sure your goals are measurable: A vague goal, such as "I want to be fit," gives you nothing to shoot for. Decide when and what you are going to achieve, such as "I want to lose 2 percent of my body fat by August 1st."
2. Be realistic: Make sure your goals are attainable. If you set your expectations too high, you will get frustrated and will be more likely to quit. Make sure, however, that your goals are not too easy; they should be challenging. When you achieve a challenging goal, your pride and satisfaction will create more motivation.
3. Set short-term goals as stepping stones to your "ultimate" (long-term) goals: If your long-term goal is to bench press 200 pounds in one year, then set short-term weekly or monthly goals of the weight you will need to bench press to achieve your long term goal--develop a plan. It is a lot easier to accomplish a goal one day or week at a time, such as increasing 2.5 or 5 pounds a week, than it is to think that you need to increase your bench press by 50 pounds.
Make It Fun
Another way of assuring that you stay motivated is to make exercise fun. If you perceive your workout as a chore, you more than likely will not stick with it. Here are some techniques for making your workout something to look forward to.

What's Your Diet Personality?

There are many things that can keep you from reaching your weight-loss goals, but the most surprising of all is you. Without realizing it, your diet personality could be sabotaging your own efforts.

The way you approach dieting could very well set the stage for failure even before you begin. However, if you take an objective look at the way you've been approaching weight loss, you can turn your pattern around. That's the first step toward meeting your goal.



Diet Personality: Bad Attitude Bunch

If you've tried diets before and failed, you need to understand what you may be doing wrong before you can hope to be successful. Here are some of the most common diet personality flaws. Learn what they are and how to overcome them.

· Ms. Quick Fix. There's the quick-fix mentality that you have to get there really quickly for it to be successful. You might think you have to lose a lot of weight in a hurry, you have to do everything perfectly, you have to do everything structured, which often leads to a diet derailment.

Personality adjustment: The 'it's a process mentality' can be much more helpful for a lot of people.

· Mr. I Don't Need to Exercise. One of the things that really trips people up is the 'I can do it with diet and not exercise' mentality, adding that this is a pretty common diet type that just won't be successful in the long run. That is one of the biggest contributors to people's short-term success and long-term failure with dieting. They don't adopt a sense of being an active person.

Personality adjustment: Simply making moderate activity a part of your life. No ifs, ands, or buts. It requires being active to make the diet work over the long term. It also helps moderate hunger and boredom, and helps people stick with it.

· The Biggest Loser. The flip side is the biggest loser mentality — people who start off the first day and exercise to the point of collapse. These dieters over-restrict their calories and then over-exercise, and wind up experiencing burnout.

Personality adjustment: You need good balance in exercise and good balance in nutrition.

· Miss Emotional Eater. This is the person who eats instead of dealing with her feelings. We're so afraid as a society to feel our feelings. But we need to feel them, rather than turn to all the things that we turn to. When people avoid dealing with emotions, they turn to drugs, alcohol, smoking — and food. Emotional eaters abuse food instead of other substances when they're experiencing emotions they don't know how to deal with.

Personality adjustment: It's important for people to understand their feelings, and separate them from hunger. Once you can recognize sadness, anger, or happiness, what you thought was hunger becomes something else, and you won't need to eat to appease the emotion any more.

· Sir I'm Just Hungry All the Time. Sometimes, people just love to eat, and they truly feel hungry all the time. People will have different hunger levels. Physiologically, they will have different hormonal responses. It's hard to diet when you're constantly hungry, so you need to learn the right way to eat.

Personality adjustment: The person who always feels really hungry needs to fill up on foods that aren't as caloric, that have more water in them. That means having a salad or clear broth before dinner, and eating a lot of fruits and vegetables, and other foods with a high fiber content and bulk to get full without too many calories.

· Mr. I Don't Have Time to Diet. Some people just feel like they don't have the time to eat healthy food or exercise. And many people truly don't — which is why they have to make time to do it.

Personality adjustment: Motivation (and time) not only to diet but make lifestyle changes. Losing weight is simple, but not easy. You just need to take in fewer calories than you burn. You can do that by eating a low-calorie diet and exercising daily.



Diet Personality: What's Your Line?

Do any of these diet personalities sound familiar to you? If you recognize your pattern in any of them, take a step back, read about how to correct your approach, then start fresh on your new diet lifestyle. Once you adopt a broader view of losing and keeping weight off, you'll easily say goodbye to the old you.

Tips for Weight Loss

Tips, Hints & Ideas



I always like to give as much tips as I can to help others who are struggling or need advice.

1.) Drink your water!!! It's so vital to drink atleast 64oz of water. If you drink coffee, then add in another 12oz for every cup you drink. You may have to run to the bathroom every 2 minutes, but that means all the water you've been holding in your body is coming out! Did you know that a 12oz can of caffiene free diet soda can go towards your water? I like the flavored waters also if you just can't seem to handle plain water.

2.) Eat low in point snacks if you're hungry or don't want to use alot of points. There's a variety of delicious low point snack out there that are really great and filling! You can go to this website for everything you could possibly need for snacks/food. Go to Dottie's Weight Loss Zone. This is a wonderful site!

3.) Want to get in some extra activity? Park your car at the farthest end of the grocery store parking lot so you'll have to walk. Use the stairs at the mall or stores instead of using the elevators.

4.) I like to add in strength training to my exercises. I love doing The FIRM. I also combine my FIRM exercises with Walk Away The Pounds or WATP for short.

5.) Did you know that a 1lb of fat only burns 2 calories a day when 1lb of mucles burns 50 calories a day?!? I would rather want the 50 cal/day, wouldn't you?? So what's stopping you from getting in that strength training. What a little sore muscle going to stop you? When you do workout with weights, you need to drink your water to replenish your muscles so they heal faster!!

6.) Keep a food journal/diary. You need to write down your current weight, current points, how much water you've gotten in that particular day and how many APs (Activity Points) you've earned that day! Remember, if you bite it, write it! Keeping a food journal will help you understand what you're eating in a day and you'll be able to keep track of your points.

7.) Set realistic workout or weightloss goals. If you want to lose 20 pounds in 6 months, that's a very realistic goal. But if you want to lose 20lbs in 2 months, you might not be able to reach it, and you might feel like you didn't accomplish anything, so keep it real!

8.) Make up a workout calender and put it on your fridge. When you workout or stay OP (on program) Put a smiley face and at the end of the month you can relish on how much you've accomplished!!

9.) Make a paper clip chain. For every pound you lose, add on a big clip. For every .5 pound you lose, add on a small clip. When you get to a personal goal, add on a colored clip. Put it in your kitchen so it's a constant reminder to stay OP and lose that weight so you can see that chain grow!