Archive for March, 2009
Mar 29th
Small Weight-Loss Goals
Five simple ways to shed pounds
For those of us who’d like to be a bit slimmer, stepping on the scale can be truly disheartening. You do the mental calculation of how much you weigh minus how much you want to lose, only to think: How am I ever going to accomplish that? But perhaps that’s the wrong way to think of weight loss: Setting smaller goals may make it more likely you’ll succeed in a big way.
Even small goals have their benefits: If you’re overweight, shedding just 5% to 10% of your body weight can have significant effects on health. “Any of the major risk factors — blood sugar [for diabetes], blood pressure, cholesterol — are also weight-associated,” says Molly Kimball, R.D., sports and lifestyle nutritionist at the Ochsner Clinic’s Elmwood Fitness Center in New Orleans. “So losing weight will improve numbers, and it’ll help with conditions like sleep apnea and chronic acid reflux.”
Setting a series of smaller objectives may also make it more likely you’ll break the common cycle of dropping pounds only to gain them back. “This is true of everything, not just weight loss,” says Jonny Bowden, Ph.D., a former personal trainer and the author of The Most Effective Natural Cures on Earth: The Surprising Unbiased Truth About What Treatments Work and Why (Fair Winds Press, 2008). “It doesn’t matter what your goal is, you have to cut back on things in a manageable way.” Here, a handful of doable goals to jump-start your weight-loss efforts.
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 15th
To Eat Right, Use the Buddy System
A partner can help you stay on track.
Sound familiar? You come home starving from an exhausting workout to find your family eating pepperoni pizza in front of the television. Suddenly, your plan to grill fish and steam veggies is, well, losing steam. Next time, summon the help of your personal support system. Your chance of success soars if you’ve got friends urging you on.
Who and where should you recruit?
At Work
Best Buddy: A health-minded peer or supervisor who eats lunch around the same time you do.
Why: Make her a healthful-eating role model.
How Your Buddy Can Help: She can eat lunch with you once or twice a week to help you stick with your food plan. She can also take lunchtime walks with you and dissuade others from plying you with bagels and birthday cake.
At Home
Best Buddy: A friend who lives nearby.
Why: You might think it’s okay to lean on your family — but the experts warn against it. Focusing kids on dieting can lead to eating disorders. And having your spouse restrict your diet can lead to resentment.
How Your Buddy Can Help: She can take evening walks with you and exchange low–fat recipes. She can also go grocery shopping with you and help you make healthy choices.
At Parties
Best Buddy: A chatty and social pal who’s also invited to the fete.
Why: You’ll spend more time socializing and less time grazing at the buffet table.
How Your Buddy Can Help: Meet before the get–together for a pre–party snack of something low–cal but filling, such as fruit. When you arrive, stay hydrated and away from temptation by sipping a glass of water. When you do approach the goodies, have your friend accompany you.
Dining Out
Best Buddy: A pal with a good track record of restraining herself at restaurants.
Why: She’ll help you refuse other friends’ urgings to try “just one bite” of their fettuccine Alfredo.
How Your Buddy Can Help: Ask your buddy to split a salad or another healthful appetizer with you as well as a sensible main course if neither one of you is starved. If others order alcohol, ask her to abstain with you. For dessert, share a fruit sorbet — or just chat over tea.
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 >