General
Simple Slim
Jul 11th
Simple Slim
Spring is right around the corner and retailers have already begun stocking their floors with warm-weather goods — including swimsuits. Besides looking great on the beach, commonsense tells us that one of the best things you can do for your overall health is to drop a few pounds. Or maybe more than a few pounds.
Being overweight significantly increases your risk of heart disease, diabetes, stroke, high blood pressure, cancer … the list seems almost endless. Plus, if you do get sick or need surgery, being overweight can make any treatments riskier.
You know the drill when it comes to losing weight — take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans have about as much substance as a politician’s campaign pledges. You’re better off finding several simple things you can do on a daily basis — along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.
1. Once a week, indulge in a high-calorie-tasting, but low-calorie, treat. This should help keep you from feeling deprived and binging on higher-calorie foods. For instance:
- Lobster. Just 83 calories in 3 ounces.
- Shrimp. Just 60 calories in 12 large.
- Smoked salmon. Just 66 calories in two ounces. Sprinkle with capers for an even more elegant treat.
- Whipped cream. Just 8 calories in one tablespoon. Drop a dollop over a bowl of fresh fruit for dessert.2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.
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Running for weight loss
Jul 2nd
Every weight loss program depends expanding more energy through intentional exercise than you obtain from the food you eat. Walking and running are both excellent forms of exercise. Neither requires any special equipment aside from a pair of shoes that provide adequate support. While both running and walking provide huge benefits, there are some things that you may want to consider before embarking on a running program.
First and always most important, consult your doctor. Depending on how much weight you need to lose, extra pounds mean extra pressure on knee and hip joints. If you end up with an injury from your running program, you may be discouraged from continuing.
Secondly, start slowly. The folks at eHow have a check list that can be very helpful for beginners. The web page provides information on everything from shoes to proper breathing, all issues that can be very helpful for beginning runners.
Mar 22nd
Recharge in 10 Minutes
Boost your well-being with these energizing tips
Sure, you have a lot going on in your life, but that’s exactly why you should take more breaks. Taking care of yourself isn’t optional; it’s vital to your health. A little downtime is all you need to recharge your body and look your best. Here’s how.
Revitalize
Take a mental vacation. Close your eyes and picture yourself in a serene setting that soothes you. Doing this for just five minutes can boost your energy. If you’re on the road, stop at a local park and step out into nature to clear your mind.
Energize
Free up some minutes to get active. Go for early-morning walks and enjoy the solitude at the start of your day. Follow up with after-dinner strolls or bike rides.
Hydrate
If plain water doesn’t entice you, try a glass of sparkling water garnished with frozen strawberries and fresh lime. Or get a healthful boost from a cup of tea. It’s loaded with flavonoid antioxidants, which are believed to protect your body’s cells from damage.
Refresh
Soothe aching feet with a custom-blended footbath. Mix your favorite moisturizing body wash, Epsom salts and warm water and ease your feet into the bath. Let the events of the day fade away.
Mar 8th
Find More Energy, Every Day
All-natural ways to put pep in your step
Do you wake up bleary-eyed? Fuel up on coffee just to stay alert? Crash as soon as you hit the couch? You’re not alone. Here’s how to tap into natural energy sources and get the most out of your day.
Add more steps. Lace up your sneakers and kick-start your metabolism with a quick 10-minute morning walk. Squeeze in another brisk walk after lunch. And in the evenings, skip TV, put on headphones, and take one last 10-minute walk. Surprise! You’ve just logged the half hour of cardiovascular exercise that experts recommend you get several times a week.
Dress to impress. Give yourself a performance boost with a polished look. Whether you’re heading to an important meeting at work, preparing for an interview or shuttling the little ones around town, a comfortable, stylish outfit will put more confidence — and energy — into your stride. Remember: How you dress affects how you feel and how others view you. So dust off a sleek power suit, a favorite pair of jeans or stop-’em-in-their-tracks pumps, and you’ll be ready to take charge throughout the day.
Don’t overexert. Take time to relax. Soothe hands and arms with a scented lotion — the fresh fragrance will engage your senses. Or give yourself a “stealth massage” by rubbing the lobes and tips of your ears. Still feeling sluggish? Step outside. The fresh air will invigorate you and help clear your mind.
Eat power foods. Protein and fiber-rich meals will help you stay energized all day. For breakfast, try hard-boiled eggs with fruit, or peanut butter with banana slices on whole-grain bread. A chicken-topped salad with light dressing fits the bill for lunch. For dinner, add avocado and tomato slices to grilled salmon.
Worry less, sleep more. There’s nothing more rejuvenating than a good night’s sleep. Before you snooze, write a list of the things that are nagging you and save it for the next day. Move your alarm clock so you can’t see the minutes pass by. To minimize tossing and turning, go to bed and get up at approximately the same time every day. When you’re rested, you think more clearly, work more efficiently and perform your best.
What is my ideal weight? 5 tips for finding your happy weight
Mar 1st
If you’re trying to lose weight, you probably have a goal, your ideal weight, in mind. A good question to ask yourself is, “Where did I get this number?”
Is it what you weighed in high school? Is it what health experts suggest you should weigh, based on your age, body frame and body type?
While weight loss is an admirable goal for a woman who is truly overweight, many women who want to lose weight don’t need to. In study after study, researchers have found that the majority of normal weight women think they need to lose 10 or 15 pounds: what I call vanity pounds.
Why is this a problem? More >
Lose Fat Without Changing Your Diet
Feb 7th
Mike Roussell PhD(c)
Strategies on how to lose fat normally centers on specific dietary approaches. However, there are many factors aside from controlling how many grams of fat you consume each day that can help accelerate your fat loss. In this article we will look at two different nutrition research studies that reveal key strategies for effective and permanent weight loss.
Weight Gaining Behavior – A 2004 study published by Dr. David Levitsky examined the eating behaviors of college freshman at Cornell University. He found that the students whom gained the most weight had 3 common characteristics:
1. “All You Can Eat” Dining
2. Snacking On High Fat Junk Foods
3. Increased Frequency of Snacking on Junk Foods
ABC's of Slim
Feb 1st
Ready to ditch some pounds? Start with the right vocabulary
by: Amy Paturel
A is for Alcohol
You booze, you lose: A daily serving of hooch may be better for keeping off weight than abstaining. Alcohol may increase leptin, a hormone that curbs your appetite for sweets. To get the perks with minimal calories, order a glass of sauvignon blanc (119 calories per 5 ounces). See WH’s Top Wine Recommendations.
B is for Buddies
Researchers at the University of Pittsburgh School of Medicine compared solo dieters to teams of dieters. After 10 months, the latter were likelier to have maintained their loss (66 percent versus 24 percent). Find a bud 24/7 at weightlossbuddy.com.
C is for Cortisol
Your adrenal glands secrete this stress hormone to help you handle threats, but too much can be bad news. Last year, researchers at the University of Leeds in the U.K. linked high levels of cortisol to increased snacking on junk food. Spend the cash you’d pay for a big dinner on a stress-reducing massage. And take a bite out of WH’s Stress-Reducing Foods.
D is for Density
A yearlong study published in the American Journal of Clinical Nutrition found women eating water-rich foods low in calories but high in nutrients (like veggies) as part of a low-fat diet lost more weight than those who only cut back on fat. They were less hungry than the low-fat-only bunch, too, most likely because they ate 25 percent more food by weight. Go for grub with an energy density (calories per serving ÷ weight in grams of serving) of 2 or less. Or snag ideas from Barbara Rolls’ The Volumetrics Eating Plan, which lists the energy densities of dozens of foods. Get mouth-watering, easy vegetable recipes from WH’s Recipes Page.
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Quick workout for Moms
Jan 27th
For women with babies or small kids, finding time to exercise can be challenging. With the sleep-deprivation factor, minimal personal time, and the priority changes that babies and small children bring—are there any fitness options for busy moms? The fact is, the more you take of yourself, the better you will feel…and thus the stronger you will be both physically and emotionally to face the day with the “little ones,” as well as deal with all of life’s challenges.
Mini-circuit training routine
This short mini-circuit is the perfect daily routine to help you burn a few extra calories and tighten up some common problem areas (i.e. the hips, thighs, buns, upper body and abdomen). It moves from one exercise to the next without a break in-between each exercise. The goal with this type of routine is to keep your heart rate elevated, which helps burn more calories and tones the whole body.
The busy mom routine consists of 4 exercises
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Nine lessons we can learn from Oprah's weight-loss battle
Jan 19th
By now, everyone knows that Oprah Winfrey is displeased with her current weight and is seeking to turn things around in 2009. Here are some practical lessons culled from Winfrey’s experience that you can apply to your attitudes about diet, exercise, and weight: More >
Worst Foods in America, 2009
Jan 15th
Can an appetizer with the caloric equivalent of 13 Krispy Kreme doughnuts be justified? No. The 2,710-calorie Awesome Blossom has been purged from Chili’s menu–maybe the fat-drenched appetizer couldn’t withstand the scrutiny of being named to the Eat This, Not That! list of the Worst Foods in America last year. No matter the reason, we applaud this waist-expanding starter’s retirement.
The deep-fried onion wasn’t the only thing to withdraw from last year’s race–more than 10 other items from 2008’s lineup have been removed from menus (or mysteriously had their calorie counts lowered). That’s a step in the right direction, and it’s good news for your waistline.
The bad news? There are plenty of frightening foods still at large across the country. After another year of menu investigation, we’ve come up with this year’s list of the most calorie-laden, fat-riddled, sodium-swaddled, sugar-spiked dishes in America. Eat at your own risk. More >