Drinking water….Yes H2O.

For starters…..If you are trying to loose weight, drinking water can help curb your appetite. So always have a water bottle, full and handy. 

Water is the most important nutrient in your daily life.
You can only live a few days without it. 

We do get some water through foods, fresh fruits and vegetables
provide water, but it not nearly enough.
So start drinking the wonderful and FREE, 0 calories beverage….
Water!!

The colder the water the better. Did you know that your body burns
up calories warming up the cold water inside of you? What your body
is doing is bringing the cold water up to your body’s internal temperature.

Ellington Darden, Ph.D. claims the individuals in his programs
who consistently drank the most cold water tended to lose
the most fat.

Here are a few other benefits from water…

1. Water helps mobilize fat and More fat is used for fuel because the liver is free to metabolize it. Even MILD dehydration will slow down one’s metabolism as much as 3%.

2. Helps prevent Kidney Stones. It cleanses the liver
and kidneys,

3. Beneficial to those on low sodium diets by flushing out sodium.

4. Will relieve hangovers by rehydrating you.

5. Keeps the skin soft and supple.
You do want that young glow, don’t you?

6. Gives you shiny, healthy hair and nails,

7. Rids the body of waste products through the urine, 
removes wastes from cells and balance the acids in the body.

8. Lubricates your joints.

9. Carries nutrients through your body’s system.

10. Makes food digestion possible.

11. Helps relieve constipation.

12. Your body stops retaining fluid.
Drinking water flushes out water retention.

13. And so much more. Every process in your body requires water.

Water Dehydration causes dizziness, headaches, fatigue, muscle weakness. And I am just mentioning a few of the drawbacks of the
lack of water….

Drinking LOTS of water throughout the day, everyday, gives you
Superhydration, which accelerates the metabolism of fat.
But get use to going to the bathroom more often than normal.
It is worth it!!

You should drink at least 8 to 10 eight-ounce glasses of water each day. For Superhydratiion even more!!
BUT…

You will need more water than the recommended amount of 8 to 10 eight-ounces of water, if you exercising vigorously.
If our muscles are not hydrated properly,
they cannot perform at the high levels during intense exercise.

You will also need an extra glass of water for every
25 pounds overweight that you are.

If you drink caffeinated coffee, tea, iced teas and sodas,
it causes your body to dyhradrate due to the caffeine.

Note: Persons with a kidney disorder or anyone who takes diuretics
should consult a physician before making modifications to his or her water consumption.

Different types of water if you choose to purchase bottled water.

From article by Karma Metzgar, C.F.C.S. Former Northwest Regional Nutrition Specialist Nodaway County Extension Center, University Outreach and Extension

  a.. Natural Water is water that is not derived from a municipal system or public supply and has not been modified by the addition or deletion of any minerals.
  b.. Artesian water or artesian well water is water from a well tapping a confined aquifer in which the water level stands at some height above the top of the aquifer.
  c.. Spring Water flows out of the earth on its own at a particular spot and is bottled at or near its source. It is unmodified by the addition or deletion of minerals (if its bottler is a member of the International Bottled Water Association).
  d.. Purified Water, also known as distilled (vaporized and recondensed) water, is completely demineralized. It has what is often called a flat taste that many people consider objectionable.
  e.. Mineral Water, technically speaking, is any water that is not distilled, but to the International Bottled Water Association, it’s water that contains not less than 50 parts per million total dissolved solids. The more solids, or minerals, the stronger the water’s taste.

 Continuing to concentrate this week on my strengths, water, water, water daily is one habit I have managed to grab hold of and keep for about five years now. Perhaps, those that know me would say I have already posted every article known to mankind about the benefits of water already on my message boards. Just when you thought you were safe to go on to another topic, here I go again. How well do you do with your fluids? 

Use an opaque (not transparent) candy bowl, have a lid on it, and keep it out of easy reach.     

Anecdotal? No - this is from a study of 40 women at the University of Illinois at Urbana-Champaign. The candy bowls were placed in the women’s workplaces, and each day, the bowl was topped up, and various locations were tested.

When the women had to get up to get the candy, they generally ate less. Where the bowls were clear and on their desks, they ate more candy!

Here is the average daily consumption:

• Clear bowl on desk: Nearly 8 pieces
• Clear bowl farther away: Nearly 6 pieces
• Opaque bowl on desk: Nearly 5 pieces
• Opaque bowl farther away: 3 pieces

 

You have been warned…

from diet-blog.com

 Concentrating on a continued things I am doing right, I want to pass on to you the most helpful diet tips that I have ever heard for those of us that have a weakness with eating candy and not being able to stop. This tip came from one of our members, Angelic and it does work.

After semi-complaining that my dh buys me my favorite candies, chocolate covered cherries, I asked on our board what can I do to prevent bingeing on these delightful morsels. They come in a two layered box, 8 per layer. I have never opened a box yet that I haven’t eater an entire layer at a time. I promise myself one or two, but I can’t stop.

Angelic suggested I put the box in dh’s car glove compartment and go out there when I wanted one.  Why does this work? Number one is because this is a trigger binge food for me and I do it in secret. Having to walk out to his car is announcing my closet secret. The car is at least 100 yards from the house. I have time to reason with myself before reaching there. On top of that it is winter and it must be a pretty good reason for me to get outdoors. When we do go shopping, often I will sit and wait in the car if it is a store I did not need anything from. I have never been tempted to devour those candies in a public parking lot. The box has been in the car since October, and I have yet to touch them. It was a suggestion worth the try and it worked for me. Thanks, Angelic.

 

“Please finish your milk.  It’s good for you…”  

I’m sure you’ve been taught all along that you should drink more milk because it gives you that all-important calcium, and that calcium is good for your bones, right?

Well, I’ve got a nice little surprise for you below. 

Did you know that calcium does more than help you with your bones?  It may even help you with your weight loss!

Curious?  Read on and find out more…  Enjoy!

************************************************************
Calcium May Increase Weight Loss

Researchers at the CU-Health Sciences Center’s Center for Human Nutrition reported recently that calcium may help
control body weight, confirming findings from other studies.The report, published in the International Journal of Obesity, is the first study in humans to demonstrate a mechanistic link between calcium intake and body weight.

More Calcium Helps Burn Body Fat

Edward Melanson, PhD, and James Hill, PhD, examined diet data from 35 healthy, non-obese adults during a 24-hour period and measured their daily energy expenditures. They found that those individuals who consumed more calcium used more fat as fuel compared to those with lower calcium intakes.

The idea that calcium intake may be related to body weight has been supported by several studies in the past decade. Studies in rats and mice suggest that higher calcium intake alters the metabolism of fat cells, causing less fat to be
stored and more fat to be released. Whether this also occurs in humans was not known.

Correlation Between Calcium and Fat Loss

The new report suggests calcium also may help control body weight in humans by increasing the amount of fat that the body uses for fuel. “It is encouraging to find that there is a correlation between the amount of fat used and the amount
of calcium consumed,” Dr. Melanson said.

He cautioned, however, that more research is needed in humans before any firm conclusions can be made about calcium’s effect on body weight or whether increasing calcium intake without changing other aspects of the diet
actually increases the amount of fat used.

Weight Loss and Calcium Intake

“The current recommended daily allowance (RDA) is 1,000 milligrams a day, and this RDA is a little higher for adolescents, young adults and pregnant or lactating women,”
Dr. Melanson said. “A glass of milk, a cup of yogurt, or a serving of cheese contains approximately 300 milligrams, so three servings of dairy per day should be a good goal.”

According to Dr. Melanson, the average American typically consumes only 600-700 milligrams of calcium per day, and many are well below that level.

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Useful Tip of this Issue:

Researchers from Creighton University conducted a study on calcium’s effects on weight loss, and they found that women
who took in 1,000 mg of calcium every day weighed nearly 20 pounds less than the women in the control group. The catch?
Just be sure to keep your dairy fix low- or non-fat!

Remember, not all calcium supplements are created equal, so please choose wisely.  If you want to find out more information about Calcium, please check out:
http://www.weightlossplan40.com/calcium-plus.htm

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That’s all for now… 

See you in the next issue!

Cheers!
  Tracy

 While I try to focus on the positive things I have been doing instead of my failures, I have to add that I now drink a serving and a half of buttermilk everyday now on top of my serving of skim milk. We have also been buying cheese each week and I have added a slice to my diet plan a day. I know that calcium in my age group especially is important. So I will continue to focus on little changes as they come to me. How are you doing with a well-balanced diet without going over caloric limits? 

Look Strong & Healthy
Don’t overlook the power of calcium! Calcium helps maintain bone density and keeps you standing tall by pulling your skin tightly over your skeleton to keep it smooth.

Twenty-five powerful bone builders are:

• Skim and low-fat milk
• Nonfat and low-fat yogurt
• Ice cream
• Sherbet
• Buttermilk
• Cheese
• Cottage cheese
• Ricotta cheese
• Evaporated skim milk
• Nonfat milk powder
• Calcium-fortified orange juice
• Calcium-enriched bread
• Calcium-fortified cereal
• Macaroni and cheese
• White beans
• Salmon with bones
• Sardines with bones
• Spinach
• Turnip greens
• Bok choy
• Curly endive
• Pudding
• Nonfat cream cheese
• Tofu (check for calcium content)
• Calcium-fortified soy milk

Diet Motivation
Help! I need motivation to lose weight!
Motivation to diet - weight loss motivation - diet motivation  

McDonald’s Says Fries Have More Trans Fats

THE BIG PICTURE 

from Richard Simmons 

America`s in trouble - BIG trouble! I know there are articles in your newspaper and online about the obesity epidemic in America. Well, I read a lot of articles, and I put together some current obesity statistics for you that I wanted you to be aware of. In 1962, the percentage of obesity in America was 13%. By 1980, it was 15%. By 1994, it was 24%. By 2000, it was
31%. And in 2006, it`s now close to 40%!

3.8 million Americans are obese with a BMI in excess of 30. Nearly 50 million adults between the ages of 20 and 74 are obese. Overall, more than 108 million adults or 61% of the adult population is either overweight or obese. Four hundred thousand Americans, mostly men, fall into the 400-pound category.

More than 50% of adult Americans do not get enough physical activity to provide health benefits. 25% of adults are not active at all in their leisure time. Less than 1/3 of adults engage in the recommended amount of physical activity of 30-60 minutes a day.

A weight gain of 11-18 pounds increases a person`s risk of developing Type II diabetes to twice that of individuals who have not gained weight. Besides diabetes, overweight and obesity are associated with heart disease, certain types of cancer, strokes, arthritis, high cholesterol, and high blood pressure, breathing problems, and psychological disorders such as
depression.

According to the CDC, the percentage of overweight children age 6-11 has nearly doubled since the early 1980`s, while the percentage of overweight adolescents has almost tripled. More than 1/3 of children in grades 9-12 do not regularly exercise, and physical activity and overweight adolescents
have a 70% chance of becoming overweight or obese adults.

The Surgeon General says obesity is responsible for 112,000 to 300,000 deaths each year. Aren`t these statistics staggering? Even though we know so much about eating and exercising, America`s waistline keeps growing, and now
the big question is why. I already think you know the answers. Not eating the right foods in the right portions, being inactive, and having little or no self-worth. I hope this column makes you think today and take better care of yourself.

Love,
Richard

 Ouch! Boy, did Richard Simmons just dress me down. I know the stats, I know the problems, I know the solution and yet I move at turtle pace to get myself removed from being part of the obesity statistic. I am going to have to mull this over a few times.  

Basic Tenets of Size Acceptance 

• Human beings come in a variety of sizes and shapes. We celebrate this diversity as a positive characteristic of the human race.
• There is no ideal body size, shape, or weight that every individual should strive to achieve.
• Every body is a good body, whatever its size or shape.
• Self-esteem and body image are strongly linked. Helping people feel good about their bodies and about who they are can help motivate and maintain healthy behaviors.
• Appearance stereotyping is inherently unfair to the individual because it is based on superficial factors which the individual has little or no control over.
• We respect the bodies of others even though they might be quite different from our own.
• Each person is responsible for taking care of his/her own body.
• Good health is not defined by body size; it is a state of physical, mental, and social well-being.
• People of all sizes and shapes can reduce their risk of poor health by adopting a healthy lifestyle.

Source: Fact sheet developed by dietitians and nutritionists who are advocates of size acceptance; their efforts coordinated by Joanne P. Ikeda, MA, RD, Nutrition Education Specialist, Department of Nutritional Sciences, University of California, Berkeley, CA

 I know Fat Acceptance is in, but this is something very different. This is Size Acceptance. It is a good decree to adopt. I no longer want to return to my 116 pound weight in my mid-twenties when I now realize I looked like death warmed over. When I hovered in the 130 range it was impossible to keep without constant exercise. And now, to get and stay in the low 150’s would suit this aging lady well. What about you? Have you compromised on your lowest and highest weights and chosen a healthy weight? 

by Jonny Bowden, MA, CNS, from iVillage.com
 

Some excess weight isn’t really fat, but what some clinicians such as Elson Haas, M.D., refer to as “false fat.” That’s the excess bloat and water retention that comes from hypersensitivity to many common foods—it’s weight we don’t need to have, and we feel and look a lot better without it. It also comes off fastest—the loss of “false fat” is one of the reasons people sometimes lose weight quickly at the beginning of a new diet.

Here are some suggestions for losing it. Remember to take these in the spirit in which they are intended: Not hard and fast rules for everyone, but strategies that are worth trying when you are stuck.

1. Cut out wheat. Whenever I recommend that people try this as a strategy, I invariably get two kinds of responses. One is from irate dietitians who chastise me for going against the “wisdom” of the food pyramid and warn me of the “dire consequences” for human health if people actually followed such a crazy recommendation and stop eating bread, pasta and cereal for a while. The other response comes from people who say this recommendation changed their lives. Wheat is one of the seven top allergens, and untold numbers of people have undetected sensitivities to it. Dr. C. Leigh Broadhurst, one of the brightest researchers I’ve ever met and the author of the wonderful book Diabetes: Prevention and Cure, once told me that if she had to pick one strategy to recommend to people for weight loss and health it would probably be cutting out wheat. Dr. Jeffrey Bland, also no intellectual slouch, has commented on the possible long-range implications of gluten or glidian sensitivity (both are components of wheat). Eliminating wheat (at least temporarily) is on the top 10 list of so many cutting-edge health professionals that it is foolish not to give it a try.

2. Eliminate dairy. Especially cow’s milk. Interestingly, this is something that the “high protein” folks and the radical vegans such as Dr. Neal Barnard agree on, though for somewhat different reasons. I’m not talking, incidentally, about the wonderful, nutrient-rich, unprocessed certified raw milk that people such as Sally Fallon rave about, but unfortunately raw milk is just not widely available. I’m talking about that stuff on your grocer’s shelf. No, you won’t get osteoporosis (which has to do with a lot more than calcium), and yes, you can get your calcium from other sources. I wouldn’t necessarily extend this recommendation to naturally fermented products such as yogurt and some raw-milk cheeses, by the way, though some people might want to try eliminating all dairy at first. If you’re still skeptical, visit notmilk.com and then talk to me some more. And remember that the number one source of nutritional information in this country comes from the dairy industry.

3. Eliminate sugar. This one is really hard for most people but is the one that may pay off the most. And while you’re at it, see what you can do about aspartame.

4. Try a fruit and vegetable “fast.” Three days on a healthy, rich brew of vegetable soup plus some low-sugar, high-fiber fruits (berries, for example) and a daily portion or three of raw vegetables with a little olive oil never hurt anyone and will give your digestive system a needed vacation from most stressors and toxins.

5. Don’t drink. The impact of this recommendation varies from situation to situation, but there are people who have lost significant amounts of weight and bloat simply by cutting out alcohol. Remember that alcohol is a kind of super-sugar and can be a very significant source of calories for some people. And there isn’t a single health benefit in it that you can’t get from fruits and vegetables.

6. Try counting calories. Just for a while, just as a strategy. Though I’ve said many times that calories are not the most important thing in a diet, they still count. Study after study has demonstrated that most people, especially those who are overweight, consistently underestimate their caloric intake. And even those who have learned to “eat right” for their type sometimes fall into the trap of thinking they can eat unlimited amounts as long as they’re eating the “right” foods. Use this strategy as a reality check for a few days.

7. Try the old switcheroo. If you’ve been eating high-protein, try a vegan plan for a few days. If you’ve been eating vegan, try higher protein. Sometimes just a change is all it takes to move off a plateau, and sometimes hidden food sensitivities remain hidden because we tend to eat the same things all the time.

Let me say again that the above seven items are suggested strategies, not absolute commandments. Not everyone has to do all seven, and all seven won’t be equally meaningful for every individual.

But when you’re stuck, or you need a change or you can’t figure out what’s going on, these are good starting points for experimentation.

As always, adapt what you read here to your own circumstances, but stay open-minded. Not one of the above strategies will hurt you, and you may be amazed at how much they will help.

 I am so excited to find this advice article. We all have various names for the scale or for an unfair reading. “False Fat” sounds so much better than TOM, or bloating. So here are some sound to do’s if we do get a false fat reading.

from indiadiets.com

FOOD FACTS

  Potatoes rank highest, 7 times higher than the least filling food, croissants  Whole grain bread is 50% more filling than white bread.

  Cakes, doughnuts, and cookies (high in fat and sugar) are amongst the least filling

  Oranges and apples outscore bananas

  Fish is more satisfying, per calorie , than lean beef or chicken

  Popcorn is twice as filling as candy bar or peanuts

  Curd has more than twice as much calcium as cottage cheese

  Apples kept at room temperature will soften and spoil ten times faster than when kept in the refrigerator

  Fish and shell fish are comparable to, and sometimes below, meat and poultry in cholesterol content. Shrimp is the exception, with 170 mg cholesterol in a 100 gms serving. That doesn’t mean that one should never eat shrimp, but it might be wise to limit it to 100 gms a week

  Vegetables that are actually fruits:

Avocados Cucumbers Brinjals Tomatoes

Green Beans Lady Fingers

Olives Peppers Squash

  One cup of whole milk has more calories and saturated fat than 4 stripes of bacon  Don’t assume that light beers are light in alcohol. Most brands contain nearly as much alcohol as regular beer. The “light” refers to calories; and the drop in calories comes from a reduction in carbohydrates, not alcohol

  Half cup of most vegetables, contain 2 to 3 grams of fibre and a half cup of beans contain 6 gms of fibre

  Vitamin A: One medium carrot has 4 times your daily needs.

  Vitamin C: Just half cup of red bell pepper (capsicum) provides more than twice your RDA (Recommended Daily Allowance)

  Folate: One cup of cooked black eyed peas (Lobia) provides 90 % of your daily requirement)

  Iron: 3 steamed clams meat your daily iron needs.

Magnesium matters

A low level of this mineral may put you at risk for heart disease, osteoporosis, and diabetes. To get your daily 320 mg, reach for spinach, beans, nuts and cereals.

Often times when we diet, we either do not make good choices, or we forget that nutrition is what keeps the body running smoothly.

I just thought this handy little chart of how to get more bang for the buck was worth passing on to you. I will not just educate myself, but make sure I am making wise dietary choices. Anything on this list surprise you?