facing the facts

1. No chance of ever having a new computer.
2. Accept the fact the three projects I worked on for six years on my old computer are gone.
3. There is a personal void in my life that has drained my motivation.
4. Losing weight to extend my life and be well has been a thing of the past for months.
5. Where there is a will, there is a way.
6. There is always something to be thankful for!
7. I will be back.


THERE IS NO HARVEST FOR THE HEART ALONE. THE SEED OF LOVE MUST BE ETERNALLY RESOWN!!!

God Bless Us All.

waiting for new computer

Sorry for not being able to post since the 9th of September. I had 38 viruses, my server expired, and I need a new computer because the hard drive is knocking and making noises it's going to crash. Nothing is backed up because I don't know how to do it. Hoping another computer comes my way. I feel lost without the computer. I am at a friends house right now. I will be back, maybe even with a loss.

Back to my support group the last two weeks, 2.25# loss, 2.oo# loss. I went back to Curves (with a ride.) I have kept a food journal for the last three weeks. I'm reading three new diet books. I still strive for a no-fail environment and keep the sweets out of my house. I eat my three meals a day and take my vitamins and minerals. I try for three dairy a day. I meditate to relieve my stress (helps fight cortisol, belly fat.) I have a buddy system, one on one, and make my calls when I feel week in my resolution to keep the good behavior modification habits constant. I don't deny myself, I just try to keep it a smaller portion than I am use to. I have increased my vegetable and fruit selections and decreased my red meat. I also always have at least 8 glasses of water or more. I have three wipe-off check lists that I use, all related to better eating and activity assessments. I like visual encouragements. Monthly I have measurements. I am cutting down on my obsession with the scale because I have discovered that when I have a nice little loss way before weigh-in I feel I can cheat and eat more because I still have enough of time to work it off. Since this is not my computer, I have to leave now with a heart full of reservations. Take care, loose the weight you want to, hello to my favorite people (you know who you are), and may God Bless your life! [love, xo hugs and kisses]

diet/spouse

Spouse-proof your diet. DON'T VIEW FOOD AS ENTERTAINMENT. "For many couples, food is something to do," Sass says. "I see this all the time when couples make ordering Chinese food on a Friday night their main activity." To break this pattern, try planning outings where the focus isn't on eating, such as having a poker night with pals or seeing a comedy show.

EAT LIKE YOU DID BEFORE YOU WERE MARRIED. Since couples share more meals after getting hitched, and men tend to eat more than women, women often start munching extra calories unconsciously, says Hillary Baron Irwin, a registered dietitian in New York City. Aim to eat a palm-size portion of protein, a fist-size of whole grains and a half plate of veggies.

GET A MOVE ON. Working out together is a great motivator, says Lee Ross, president of Exude.com Fitness. "Exercising three to five times a week for 50 minutes is the best way to keep weight in check," Ross says. Join a health club that offers a deal when two people sigh up together. Or start biking and plan a weekend cycling trip. You'll get your heart rate up in more ways than one! SV

Don't ruin the togetherness with being competitive. Men have a tendency to lose weight faster.

old ways

After almost four months, I was able to return to my support group. Knowing I was going to face the music, I reverted back to my old tricks the day before the weigh-in. I had nothing to eat until after the meeting around 8:00 pm. Therefore the 2.25 pound loss was really a sham. I did so well the previous four months just forgetting about answering to anybody and allowing myself to use my new found healthy habits in eating and staying away from the misleading scale. I managed to get through three birthdays, two weddings, a bridal shower, a baby shower, two vacations, two pot lucks, three bar-b-cues, four buffets, two holiday celebrations, and some no-no's now and then, without a gain in weight from my last weigh-in! I also wasn't exercising at that time.

Back to my old ways. This week I am on and off of the scale all of the time and eating most of my food for the week in the beginning and starving towards the weigh-in time at the end of the seven days. I see food as I can have and I can't have and I am not liking the feeling of answering to anybody, even the scale. How did I ever get through so much so easily when I didn't restrict myself?

Because I wasted all of that time and did not continue my usual moderate exercising routine, I have lost a lot muscle strength. This week I did try to do two 30 minute workouts, it was not easy. Today I broke my long standing rule of a no-fail-environment and brought Little Debbie into my home. All six of her individual cakes jumped down my throat! To tell the truth, the very first bite was not good and the more I ate the more I didn't care for it. I couldn't even stand the aftertaste of sugar that felt like an overcoat on my tongue, yuck! I had to search for something salty to get the sugar coating off of my tongue. It use to be when I had something in my house that was empty calories, I would eat my one or two portions and toss the rest, and waste the money. I don't know how many half a gallon ice cream containers I did that to in the past.

A new day tomorrow, a new beginning, a new commitment, and a new buddy one-on-one pal to call on in time of need. This time it is all written down on laminated paper with no room for excuses. I like checking things off, it helps me see results for that day. A different approach always sends a positive surge of energy towards my motivation. For me it's, keep it simple and do it for life, forget the strict diet programs. I like to be in control, not be controlled! Have a lite-day.

article

One in five women is deficient in iron, the crucial mineral that ferries oxygen to every cell in the body. The signs include:

>Constant tiredness
>Pale skin
>Cold hands and feet
>Brittle nails

If you're concerned, ask your doctor to check your iron stores. New Duke University research suggests that low iron levels silence vital genes, including those that provide your cells with energy and protect you from cancer-causing free radicals.

To ensure that you're getting enough, include red meat, fish, or poultry in your diet, says Cornell University iron expert Rebecca J. Stoltzfus, PhD.. Vegetarians can combine iron-rich spinach, lentils, and whole grains with vitamin C-rich fruits (C boosts absorption). A multivitamin can help, though iron absorption might be reduced. And only take high-dose iron supplements under a doctor's supervision; excessive iron can be dangerous. P.

nuts

The form of vitamin E found in plant seeds but not in most supplements--gammatocopherol--may slow the growth of cancer cells, according to a study at Purdue University. Researchers found that gammatocopherol inhibited human prostate and lung cancer cell division in the lab, while leaving healthy cells alone. It's too soon to say how much gammatocopherol humans need but now there's one more reason to munch on these healthy sources: walnuts and pecans. P.

organic

What's the big deal about organic foods?

TO AVOID ARTIFICIAL INGREDIENTS: This includes synthetic colors and flavors, all prohibited by the new regulations.

TO CUT "BAD" FATS FROM YOUR DIET: Artery-clogging partially hydrogenated oils are not allowed in organic food. Irradiated or genetically engineered ingredients also don't make the cut.

TO LIMIT EXPOSURE TO PESTICIDES: Under the new rules, organic produce can't be treated with synthetic pesticides. But it's not pesticide free: There may be chemicals lingering in the soil or the air. A recent study found that organic foods contain a third of the residues present on conventional produce. Even so , the jury's still out on whether trace amounts of these substances are harmful to the consumer. Hormones, steroids, and antibiotics are also banned from organic meat, dairy, and poultry.

TO PROTECT THE ENVIRONMENT: Organic farming reduces water contamination, improves soil quality, and protects wildlife habitats. G.H.


Don"t stop here. Go to my BLOG READS on 6/19 and click on diet-blog.com, dated Aug. 23, entitled "Virus Sprays: The New Food Additive." Hot dog today anyone? I just bought two prepackaged packs of lunch meat after reading about it twelve days ago. Will we ever heed the warnings? I thought I read somewhere, it's not what goes into the mouth that defiles you, it's what comes out of your mouth that defiles you. Have a nice Labor Day.

beans

Turns out beans are chock-full of more than just protein, vitamins, calcium, and fiber. U.S. Department of Agriculture researchers, trying to figure out which beans are best for you, discovered the legumes pack more antioxidants than previously thought. Black beans, for instance, have the same amount of cancer-and heart disease-fighting phytochemicals as grapes and cranberries. As a rule, darker beans contain more of the good stuff. The researchers say eating one half-cup serving two or three times per week is as beneficial as drinking a glass of red wine each day.

full plate

Who hasn't over extended themselves in life and responded with "l have a full plate!" Not good for your extended life span, or your peace of mind. What's the big deal about being the jack-of-all trades, a real people pleaser, a super worker, super mom or dad, or a super star in others' eyes? Are we not obligated to take care of ourselves first? You hear it on the plane all of the time, put your mask on first! (Then you can be of good to others.)

Too bad us people who are concerned about our weight or wellness are just as oblivious as others to our own needs. Let's be accountable, the next time we are in the line at the buffet island, say out loud "my plate is full." (Too ashamed, then do something about it!) Besides using a smaller plate to psych yourself into believing you have enough, there are other options. (Don't forget what our mothers' use to say "your eyes are bigger than your stomach.")

Mentally divide your plate into sections:
1/2 of the plate fill with non-starchy vegetables and green salad
1/4 of the plate fill with protein foods; meat, fish, poultry, or tofu
1/4 of the plate fill with grains or starchy foods; rice, pasta, potatoes, corn or peas
Drink one 8 oz glass of water in between bites.
Choose a piece of fruit for dessert
Skip the empty calorie drink and opt for non-fat milk.
Fancy a small roll? Feel free.

Guess what, you're too full for seconds of anything! Not only are you satisfied, but you may even choose not to return to that place that triggers a feeding frenzy.


There is more hunger for love and appreciation in this world than for bread.

better genes

Eat right for better genes. If you make nutrition a priority when you're pregnant, scientists suspect that you may lower your child's inherited cancer risks. Simply by eating healthy, adults might be able to mend their own genes, too.

The emerging field of epigenetics is behind these surprises. It's showing that environmental influences can modify how genes function without actually altering DNA. The evidence: Duke University scientists recently reprogrammed the color of mice offspring and left them with diminished appetite, lower body weight, and less diabetes and cancer by enhancing the mothers' prenatal diet with B vitamins and related nutrients.

The nutritional enhancements seem to generate chemical signals that act as genetic stop signs. And studies of human twins and babies conceived through in vitro fertilization suggest that people are subject to similar outcomes.

Experts believe diet can alter your own genes as well. But they caution against gulping down supplements. "All nutrients have multiple genomic effects. So one has to be very careful," says Patrick J. Stover, Ph.D., associate nutritional biochemistry professor at Cornell University . "You may regulate one gene that is not beneficial while silencing another gene that is." by K.A.


I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.

night snacking

You can curb late-night munching. If your biggest weakness is nighttime snacking, having a bowl of breakfast cereal for dessert might actually help you prevent it. A recent study in the Journal of the American College of Nutrition found that self-described late-night nibblers who ate a serving of ready-to-eat cereal with low-fat milk 90 minutes after dinner consumed about 400 fewer calories each day. The researchers believe that as a more "structured snack," cereal prevented participants' usual high-caloriebinges. F.

note: Stay away from liquid calorie drinks (they don't register in your head), they are calorie dense.

When you have nothing left but love, then for the first time you become aware that love is enough.

fortitude

No more hiding behind information for now, back to the diet mind. After three months I will be returning to my weekly weigh-ins, next week. I missed them and needed the support that always gave me that extra shove towards my goal of losing weight and getting healthier. It kept me accountable. I will be patient and incorporate the behavior modification I used last year to lose that sixty pounds. No more fretting over a simple pound or two gain which can be a water fluctuation.

Obstacles are those frightful things you see when you take our eyes off the goal.

Believing you are unworthy is the single greatest barrier to your success in achieving not only weight loss but anything worthwhile.

Caring about yourself and doing good things for yourself is not only your right, it is your responsibility.

article

New Warning on Omega-3s
by Dean Ornish, MD

You've heard that omega-3 fatty acids have many health benefits -- and for most people, they do. They're found in fatty, cold-water fish (salmon, mackerel, lake trout, herring, sardines and albacore tuna), canola, soybean, falaxseed and walnut oils, as well as dark green leafy vegetables like kale and collard greens. You can also get omega-3s from fish-oil capsules (buy the ones with the pollutants removed).

Studies have shown that daily consumption of omega-3s may dramatically reduce the incidence of sudden cardiac death. They may reduce triglycerides, lower blood pressure an decrease inflammation. They can help prevent excessive blood clots from forming which, in turn may decrease the risk of a heart attack. They may also reduce depression and help prevent dementia. However, I've recently learned that omega-3s are a double-edge sword. The pioneering research of Alexander Leaf, MD, at Harvard Medical School has found that in some cases omega-3s could be fatal.

One of the reasons omega-3s may decrease the dicidence of sudden cardiac death is that they stop those cardiac cells that are the most unstable from functioning. But in people who have angina (chest pain or tightness due to heart disease) or congestive heart failure because their hearts are not receiving enough blood flow, removing those cells from functioning can reduce the heart's ability to pump blood so much that it may increase the risk of sudden cardiac death.

My advice: Avoid omega-3s if you have recurrent angina, congestive heart failure or evidence that your heart isn't receiving enough blood flow when you exercise. If you have heart disease or have had a heart attack but don't have angina or congestive heart failure, omega-3s are beneficial, I take 3 grams of fish oil every day. R.D.


It seems to me, myself, I also read somewhere long ago to be careful of oil capsules, that they not be rancid!

fatty acids

Vitamins and minerals come from all of the good-for-you foods listed in the new food pyramid (which includes being active), however, when unable to take in enough of servings listed sometimes supplements may be necessary. Never make a decision about your health without talking to your doctor about it. They always ask you what meds you are on or are you taking anything. People with diabetes should not take fish oil supplements because of the high fat content, but they should consume essential fatty acids necessary for good health. One job it does is the rebuilding and the producing of cells. Essential fatty acids are found in fish oils, flaxseeds and flaxseed oil, grape seed oil, and primrose oil.

Fish oil is a good source of omega-3 essential fatty acids. Four ounces of salmon contains up to 3,600 milligrams of omega-3 fatty acids, while 4 ounces of cod (a low-fat fish) contains only 300 milligrams.

WATCH THE MERCURY ALSO:

High Mercury Fish,
Tuna steaks
Canned albacore tuna
Swordfish
Tilefish
King mackerel
Shark
Wild salmon

Low Mercury Fish,
Shrimp
Pollack
Catfish
Salmon (high omega-3)


When you look for the good in others, you discover the best in yourself.

I just read an article by Dean Ornish MD on omega-3s. Please follow up with my entry here tomorrow. Thank you.

ALERT! VISITOR, PLEASE READ ANONYMOUS COMMENT HERE, VERY IMPORTANT.

vitamin E

Here's the other study I spoke about yesterday. Go figure?

We need vitamin E for healthy skin and to boost immunity. But taking too much of the vitamin may be dangerous, says doctors at Johns Hopkins. Researchers, led by epidermiologist Edgar R. Miller III, reviewed 19 studies and found that the risk of death increased by 5% when people took more than 400 IU of vitamin E daily.

Many Americans take 400 to 800 IU of E every day to prevent or treat heart disease, Alzhiemer's and other conditions. E is safe in low doses, so your best bet may be a multivitamin, which typically contains 30 to 60 IU of E. Most of us get another 10 to 15 IU from foods such as nuts, seeds, wheat gem and green leafy vegetables. R.D.


Vitamin E:
(cautions)
If you are taking an anticoagulant medication (blood thinner), do not take more that 1,200 international units of vitamin E daily. If you suffer from diabetes, rheumatic heart disease, or an overactive thyroid, do not take more than the recommended dose. If you have high blood pressure, start with a small amount, such as 200 international units daily, and increase slowly to the desired amount.

conflicting studies

We all know that vitamins are good for us and trust that studies that are conducted are valid and come from a reputable sources. Why then do they conflict with each other at times, and also update with a change that makes me wonder whom do I trust? Here is a study confirming that vitamin E is okay to take. Would you educated scientists please get the dosage correct? I will post tomorrow on the other study.

Don't believe a recent study that found that vitamin E users die earlier that non-E takers. The study is badly flawed! So says Dr. Susan Lark, an expert on supplements, after analyzing the scientific data from Johns Hopkins University. "I was angry and disappointed that such a study was released to the public, causing unnecessary fear and concern," she said. Lark said the study should be discounted because it tracked patients suffering form chronic diseases, which could have been the cause of early deaths, and it flies in the face of 70 years of studies that support E. She continues to recommend taking 600 to 1,600 IU of natural vitamin E per day. E.


Vitamin E:
Vitamin E is a powerful antioxidant that prevents the oxidation of lipids. Since cell membranes are composed of lipids, it effectively prevents the cells' protective coatings from becoming rancid as a result of the assault of free radicals. Vitamin E also improves oxygen utilization, enhances immune response, plays a role in the prevention of cataracts caused by free radical damage, and may reduce the risk of coronary artery disease. New evidence suggests that zinc is needed to maintain normal blood concentrations of vitamin E. Selenium enhances vitamin E uptake. These two nutrients should be taken together.

facts

While running do you worry that you are doing it correctly to achieve the most benefits? Your natural gait is best.

To find your healthiest running style, just forget about it, says running expert John Mercer, PhD, of the University of Nevada, Las Vegas. In contrast, consciously changing your stride stresses muscles and joints, raising the risk of injury. To find your best stride, Mercer suggests running on a variety of surfaces. "With your focus on changing terrains, there's no time to overthink how you should be running," he says. P.


Fusion--Whether Nuclear or Jazz--means combining different elements to create a new burst of energy. In the same way, exercise fusion blends two or three exercise methods - like yoga, Pilates and strength training - into a single class or regimen, providing a more interesting and invigorating workout.

The basic concept of exercise fusion has been known for a long time as "cross-training." Still, some people have trouble grasping what exercise fusion means since "fusion " is a catchall term that can be applied to virtually any combination of exercise.

The Aquatic & Fitness Center in Bala Cynwyd, Pa., promotes fusion classes that "intergrate Pilates core strengthening and Eastern yoga postures for both stretching and relaxing." At Life Time Fitness in Canton, Mich., fusion exercise means mixing salsa and hip-hop dance. Some gyms blend in activities such as ballet, boxing, cycling, swimming, tai chi and weight training. Some gyms even offer such fusion classes as Cardio Striptease, Disco Yoga and Cycle Karaoke- yes, that's singing while you cycle.

The beauty of fitness now is there are so many ways to work out for different personalities, body types and needs," says Mare Petras, a certified personal trainer in Sarasota, Fla.. "Fusion is a way for someone to get a little bit of everything in one workout."

James D. Chlovechok, MD, medical director of the Ohio Sports Medicine Institute in Cambridge, Ohio, says to be careful that the activities in the "little-bit-of-everything" category don't jar weak joints. If you have arthritis in your ankle or knees, for instance, go for low-impact exercise rather than hip-hop fusion. Before a fusion class, tell the instructor of any physical limitations and ask if he or she will work with you on alternative moves. Even something benign-sounding like yoga can range from soothing stretches to "power poses" that can tax some joints.

"The main thing is to listen to your body," Petras says. "And that also means finding a type of fusion that provides a full range of motion and is fun for you to do." Y.S.F.

tips

We all know the rules for losing weight but adding a little tip can boost your efforts. Nothing more boring than the same old program and routine each week and salad, salad, salad. Try something different you've never tried before, it may work.

>At home eat dinner off of a salad plate. No seconds.

>Skip the salad with two tablespoons full-fat ranch. Have a clear soup instead, save twice the calories, you'll feel fuller, and you'll eat less.

>Cravings sneak up when you're tired, focus on the fatigue, take a power nap.

>Eat three apples or pears a day to lose weight, they're filled with fiber and water, so your stomach will want less.

>Eat Orient and have the egg roll insides and leave the shell.

>On the phone, stand up and pace around.

>Fill a craving, brush your teeth or gargle with minty fresh mouthwash. When you have a fresh, clean mouth, you don't want to mess it up.

>While cooking, chew a stick of fresh gum to keep yourself from testing everything with a taste here and there before dinner.

>Keep emergency snacks in snack baggies available when on the go so as not to let yourself get too hungry, if no time for a meal on the go, or even when you go food shopping because everything looks good in the market. Try unsalted popcorn or pretzels low-salt, frozen grapes, carrots or sliced fruit, low-fat string cheese, or plain mini rice cakes. Keep it at a one serving portion in each baggie. One baggie a craving.

>If the smell of good food drives you crazy use a bottle of peppermint extract like smelling salts and the urge to taste is interrupted. Buttered popcorn throws me for a spin, minty popcorn doesn't.

postmenopausal

Excess weight not breast size, is a risk factor, particularly in
postmenopausal women-- and not just for getting breast cancer,
but for dying of it. Thirty to 50 percent of all cancer deaths
among postmenopausal women in America may be attributed
to being overweight, according to the American Cancer Society.

Estrogen is stored in fat tissue, so heavier women produce more
of the female hormone which can spur developing cancers. And
breast tumors are harder to detect in obese women, cancer is
often found at later stages.

The risk of dying of breast cancer is also associated with height,
which may be related to growth factors early in life. Women who
are 5 feet tall or shorter are at less risk of death from the disease
than those who are taller. Breast size has nothing to do with risk,
but height and weight do.

reminder

I have 30 places I frequently read all listed on my blog posted
06-19-06 BLOG READS. I saw Maria's entry, I just have to
repeat. It is so pertinent for me to remember if I want to be
on any kind of diet. Her site is alittlejoyfortoday.

>one decision
>one small action
>one step out of the comfort zone

Don't forget the newest listing of neaorgwellness, plenty of links.

(Iportion, I did eat only a bite of wedding cake, it wasn't as hard
as I thought it was going to be.)

(Chana, I still can't get a comment to post on your blog site, I won't
give up, hang in there, you know what follows!)

To anyone else who has left a comment on my site and did not
receive a return v&c. Sometimes my computer works and most
of the time it doesn't. It takes almost an hour just to post on my
blog. I will be paying for someone to come and check it out when
I have a chance and the money. I know I probably need a newer
model. I think it is foolish to be wasting the money for a server
monthly, when I can make a quick posting on someone else's
computer. I started this blog at the center where I was exercising
last year. I haven't had the chance to return to my wellness room
since the 29th of March this year. I really miss the exercise! I
guess that is why my weight fluctuates up and down so much.

Oh, I have a horror story to tell. I also miss my weigh-ins at
my support group. I was there the first Tuesday in June only.
Here's the kicker.....I assumed I was only a pound or two up
from my last weigh-in, back and forth on my scale now. Do
tell it is a digital scale. Because I use it around four or five
times a day, I wore down the battery and was not aware of it.
I used a scale at my daughters house the other day and almost
fell off of it with being blown over by the dial that was going in
the wrong direction! 15 pounds, did you hear me 15 pounds in
four months I'm a large bundle of nerves right now! My daughter
assured me it was incorrect. She has it set five pounds ahead.
That doesn't make me feel any lighter! I will go back to my
10 year old scale that has to be set 28 pounds ahead and then
I do the math.

I'm all about psychology, it works for me. I would rather step on
the scale just before I eat, it helps me eat a little less if I see a
gain. My scale hours, when I get up, breakfast, lunch, dinner, and
before I hit the sack. No wonder they crumble under my pressure.
I have a significant loss and still need to continue for a couple more
years.

THOUGHT FOR THE DAY: The only sense that is common in the
long run, is the sense of change...and we all instinctively avoid it.

stretch like this

*Follow a program that is specific to your activities and needs.
*Stretch regularly, at least three times a week.
*Warm up before stretching.
*Stretch only to the point where you feel tension in the belly of
the muscle, not pain in the joint.
*Hold each stretch for 15 to 60 seconds.
*Do each stretch 2 to 4 times.
*Stay relaxed.
*Breathe throughout the stretch.
*Progress in a slow, controlled manner.
*Don't bounce.

stretching

Stretching is so easy and has many benefits. It can be done almost
anywhere at any time. It is easy and gentle, a pleasurable motion
that increases your body's range. It can be done at any age and a
little bit at a time. (Next I will post on how to stretch properly if
you want to feel younger with these advantages.) Here are some
improvements that will occur if you do it regularly and properly:

*Boost mood
*Stand taller
*Get more energy
*Reduce stiffness
*Drive away stress
*Improve circulation
*Relax mind and body
*Sharpen mental focus
*Maximize strength gains
*Perform daily tasks easily
*Ease into an exercise program
*Prevent soreness after exercise
*Relieve back, joint, and muscle pain
*Increase flexability and range of motion
*Enhance body awareness and coordination

clean arteries

An old-fashioned remedy may help fight one of the newest identified risk factors for stroke and heart attack. In a group of high-risk cardiac patients, researchers found that those taking a garlic supplement for 1 year had a 12% reduction in levels of homocysteine, a chemical that irritates blood vessel linings, leading to plaque buildup. And although both groups were taking powerful cholesterol-lowering drugs called statins, artery blockages grew 66% more slowly in the garlic takers.

"This was a small study, but we were pleasantly surprised by our positive results," says Matthew Budoff, MD, assistant professor of medicine at Harbor-UCLA Research and education institute. The study used supplements of 1,200-mg garlic extract per day. Garlic adds to statin's protection.

PMS

If your spouse or partner has memorized your menstrual cycle out
of self-defense, it's time to try these three nutrients. Andrea
Rapkin, MD, professor of obstetrics and gynecology at UCLA School
of Medicine, reports that they can help vanquish the symptoms of
PMS.

With calcium, a study of 500 PMS-prone women, taking 1,200-mg
supplements daily eased mood swings, depression, irritability, and
bloating by 50%.

Magnesium, taking 200 mg per day helped relieve water retention and
mood swings in women in several British studies.

With vitamin B6, numerous studies show that B6 alleviates PMS-
related depression, especially when combined with magnesium. To
avoid serious side effects, take no more than 50 to 100 mg daily.

d-i-e-t

*D- this time I will be Determined to change my attitude
about what I eat, how much I eat, when I eat, and how it is fixed.

*I- this time I will keep it Interesting food-wise and dance to music
for exercise. I will not be impatient for results.

*E- this time I will have higher expectations for my self weekly. I
can do whatever I put my mind to. Small goals are doable.

*T- this time I will be Tenacious about my commitments and not
take breaks every time a good excuse comes up. (This Sunday
is a wedding.)

eating out choices

* Look for a place that offers menus with nutrition information.

* Avoid places that lure you in with dessert carts or all-you-can-eat or buffet-only specials. Look for places that offer a variety of foods.

* If you're stuck withy fast food, skip the hot dog and pizza joints and look for places that offer fruit, yogurt, soup, sushi, and sandwiches or wraps. Look for fast-food restaurants that offer healthy options like salads and yogurt.

* Watch out for words like jumbo, giant, deluxe, biggie-sized or super-sized. Larger portions mean more calories. They also mean more fat, cholesterol and salt. Order a regular or junior-sized sandwich instead.

* Go for the salad bar, but watch out for high-fat toppings like dressings, bacon bits, cheeses, and croutons. Even too much low-calorie dressing can add up. Check the calories on the packet. Also limit salad bar items that are dressed with a lot of mayo, such as potato or macaroni salad. Fill your salad with things like carrots, peppers, onion, celery, broccoli, cauliflower, spinach, and etc. Bon apetite!

antioxidant

"Pom Wonderful Pomegranate Juice" is loaded with antioxidants, and doctors at the Preventive Medecine Research Institute, in Sausalito, California, have found it to be the closest thing to a miracle in a bottle. It is great tasting and reverses heart disease.

Their study was presented at the annual meeting of the American College of Cardiology in March. Heart disease patients on cholesterol-lowering drugs were randomly assigned to drink eight ounces of Pom a day for three months, or a placebo beverage.

The Pom drinkers had improved blood flow to the heart; heart disease worsened for those who drank the placebo.

Statins can help many, but they may not always be enough. There is no substitute for diet and exercise, says researcher Dr. Dean Ornish.

tips

* You can walk 10,000 steps to justify your 500 calorie bagel
with cream cheese, or try this: low-fat spreadable cheese like
Laughing Cow Light on an English muffin. Saves 300 calories.

* The more you eat protein earlier on, the less you eat as the
day wears on, research has shown. So after your cereal, add a
hard-boiled egg or a part-skim mozzarella cheese stick to keep
you feeling full--and away from that pre-lunch brownie. Saves
200 calories or more.

* Instead of pouring that 1/3 cup of half-and-half (which is a
whopping 105 calories) into your mug, replace it with the same
amount of 2% milk. Saves 60 calories.

* You don't have to give up the real deal of butter--instead of a
tablespoon of stick butter, use a tablespoon of whipped and cut
half the calories. Saves 30 calories.

* Pick up an angel food cake for dessert. It's packed with air and
has fewer than half the calories of, say pound cake. Saves 70 calories.

* Use one mini whole-wheat pita instead of the usual two slices of
white or refined wheat bread for your sandwich. Saves 70 calories.

* Instead of a candy bar, try a sugar-free, reduced-calorie Jell-O
chocolate pudding snack with a squirt of nonfat whipped cream
topping. Eat it with a baby spoon to savor it longer. Saves 185 calories.

tagged

I've been tagged by iportion and she was tagged by Candy. I
don't even know three bloggers to tag. I'm working on it though.

Name 5 weird things about yourself:

1. Music, the louder the better, and I can never get enough.

2. I talk to animals, at home it's a bird and large fish.

3. Love to hand shred all papers.

4. I forget where I put my chewed gum down.

5. I can tweeze the hair off of my legs.

I have tagged:
1. Chubby Toes
2.Lily T
3. Blogging Texas Mommy

food for brain

Your body does need more than just nutrition to survive and
stay well. Don't forget to feed your spirit. Water and sleep is a
must. Exercise, mobility, nurtured, and a feeling that one is
a part of unified humanity, all contribute to living in wellness
both body and mind.

Like every other system in the body, the brain needs good food.
It uses 20 to 25 percent of the total energy a person consumes, and
the better you feed the brain, the better is works. According to the
New Jersey Medical College, these are the top 10 best foods for our
brain.

The first five are: low-fat milk or yogurt, eggs, lean meats such as
flank steak, chicken and other poultry, spinach and other leafy greens.

The last five are: whole-wheat bread, oranges, black beans and other
legumes, enriched brown rice, and salmon.

Worry never robs tomorrow of its sorrow, it only saps today of its joy.

pretend one worked

I must say it wasn't hard to play the game for the 24
hour period of one day but I could feel it getting harder
as the opportunities kept coming on strong. Plus it was a
very long busy day which always presses my binge button.

1. I was checking out at the pharmacy and talking down to the
candy bars that insisted I needed to have breakfast.

2. I closed my eyes at lunch time when the salty Chex Mix said
are you going to miss another meal and kept getting in my way.
Instead I ate some sliced roast beef by itself, with a glass of Chi-tea.

3. I went up and down stairways around five or six times without
any reason at all.

4. I skipped the cold soda and opt for refills of my water glass.

5. At dinner I said no to a second helping of meat and pasta which
was tantalizing.

6. My pudding pushing daughter, which doesn't take no for an
answer, concerning dessert, let it rest.

7. During the video, the dreaded buttered popcorn reared its
head more than once. This was one time I wished I didn't have
a nose.

8. Then there was me alone and the TV, late at night, and
feeling hungry. Here's what was in my path: Reeses Peanut-
butter cup, Hershey's soft caramel Treasures, Pringles Ranch
Chips, two kinds of ice cream and caramel sauce and cherries.
I do not go to find those things behind any doors. They get in my
eyes and are a hand-length away.

9. Knowing I have to feed the need before my compulsion steps up,
I ate a slice of roast beef lunch meat. (Mistake.) I woke up my
taste buds that were rallying around like a commercial! To shut
them up I stuffed down two bananas thinking it would be way too
filling in 20 minutes.

10. I began to be obsessive about the clock and watch for the day's
end of 12:01 am. The Triptophan in the bananas put me in la la
land and all of the temptations were asleep.

11. I woke up to shut off the TV and to make a tinkle. I though I'd
do a little stretching before I retired. Hey it's 1:56 am, I had a
good pretend-a-diet day.

RED ALERT, RED ALERT! It's been over three hours since my
mouth has opened wide. My sugar-low reminder alarm went off,
and so did I! I went straight (which wasn't far) to the ice cream
with the caramel sauce and cherry. I thought I should at least
skip the bowl and use a cup instead.

No boos please! I did do the whole day as I said I would. I think
I may try that again some time but go to bed early. Maybe it
will turn into a whole week. All it takes is practice! Sorry for
the long post but two people asked to hear about it.

make believe

If I am not going to follow my own advice I should at least try
to save face and fake it. Maybe if I role play I can get into the
swing of things. Make believe is done by all at some time in their
life. It sounds a little immature but it felt so real to pretend. As
an adult, who doesn't pretend to be happy, satisfied, impressed,
welcoming, in-love, and at work busy in front of others? Who do
you know that is 100% themselves all of the time in front of people
or alone and not afraid to show their other side? I put it at rest.

I can pretend to be on a diet, maybe it will sink in and spur me on to
act it out. After all, you would not pretend to be something you didn't
like to be. I feel a little pert, I haven't played a game of make believe
in a long time. I'll have to start tomorrow, and set up my props. If
something is available that is not good for a diet, I will have to reply,
I can't eat that right now, I'm pretending to be on a diet! This will be
a one day experiment. Wish me luck! No, I have not gone off the
deep end.

control a craving

I have done this many times and it works. Destroy the item of
temptation that causes you to binge or feel bad about after it is
over with. I bought a half of a gallon of ice cream and the other
was free. I finished off the first one within 24 hours. The second
one I watered it down into the sink.

Destroy temptation. If you've succumbed to a craving and bought
a box of cookies or some other trigger food and start to feel bad
while eating it, destroy it. "Don't just throw it away; run water
over it, ruin it. You'll feel a sense of accomplishment that you've
licked your binge." says Caroline Apovian, MD, director, Nutrition
and Weight Management Center at Boston Medical Center. Don't
think about the money you're wasting. If the cookies don't go into
the garbage, they're going straight to your hips. R.D.

change is good

Most people want to change the world to improve their lives.
What a wasted effort. If they would only improve themselves,
they would be better off and so would the world.

I'm all for change especially in a diet. If it's not working then
use another approach. If it works in the beginning and a loss
does not occur in a long time then raise the bar and increase
the amount of exercise and its intensity. Try to cut back on
the amount of calories but keep it at a level needed to function
in peak condition according to your statistics. Look at the fat
saturation in your foods, use very little sugar and simple carbs.
Try a journal to see if you can pin point what is slowing down
you reaching your goal. This is assuming that you know a goal
is the key to success. Make a commitment weekly about what
you want to do for that week towards improving your behavior.
Give yourself motivational talks about why you want to do this
and what you will get out of it when it happens. Read read read
you can never know too much about healthy eating and a healthy
body. Don't forget the mind and spirit also need nourishment.

Okay physician, heal thyself.

excess skin

Every time I get determined to step up my game for losing weight I
see something on TV that grosses me out. Last week it was another
one of those bodies entrapped by their own loose skin. It was some
eighty pounds of unwanted skin, worse looking than fat, dimpling,
hanging, folding, overlapping, jiggling, and taking up space in clothes
that could be a smaller size if not in the way!

Is that something to look forward to if once obese? The elasticity
and gravity pull on your skin all has to do with age and losing over
about 150 pounds. Show me some positive results (skin) that
doesn't need corrected after the weight loss. The loss should be
followed by maintenance not surgery.

At the store I picked up a full length mirror. Low and behold I
found the spots where I lost most of my sixty pounds and I'm
not happy about it! It is my inner thighs and there is some skin
to be reckoned with? My focus is changing now. I find myself
looking for the spots where I lost fat and how it has changed
my appearance in that particular spot. I am finding deflated
fat cells making the skin take on wrinkles in odd places like
below my wrists and around my clavicle. Okay the neck area
but that is expected. As a matter of fact I have done neck
exercises for a very long time to try and keep that double
chin toned down. I don't know maybe this is my complaining
day in place of (PMS) which I never really had symptoms of.

Thought: When it comes to giving love, the opportunities are
unlimited, and we are all gifted.

retro-fad

Remember those silly-looking vibrating-belt machines that
pledged to giggle you thin? Maybe they weren't such a joke.
"Whole body vibration" is winning fans at the gym, including
big names like Lance Armstrong and Gwen Stefani.

Sleeker than the old units, new ones from Power Plate and
Orthometrix work on the same principle: Involuntary muscle
contractions may boost strength, blood flow, and flexibility. To
date, there's little science behind it. Is it just us, or does this fad
seem a bit shaky?

misc.

FACT: Food with a low percentage of fat can still have a high
percentage of calories derived from fat.

JOKE: My waist, I realized one day in a dressing room has
completely disappeared beneath my rib cage, which now rest
directly on my hips. I'm exhibiting continental drift in reverse.

THOUGHT FOR THE DAY: Character is doing what's right, when
nobody's looking.

diet-break

I call it a break because I am not doing the usual things I have
done in the past that give me results. There are a lot of (excuses)
but I call them reasons, why now is not a good time to set myself
up for defeat. I arrived home last night at 9:30 pm and ate my
dinner at 10:00 pm just before bed, a real no-no.

I did pass up, even though I was very hungry, the opportunity
to get any junky sweets. I looked at them. I took home two
one dollar meat and cheese burritos since nothing was fixed
to eat when I got home. At lunch I had a bag of popcorn with
light butter and I only ate half instead of the whole bag which
is easy for me to do.

Don't anyone tell me at least I am trying to do something good.
You don't know the whole truth. I have finished off a medium
jar of peanutbutter in one week with tablespoons. I thought it
would curb my sweet tooth in a pinch. I forgot I need to stay
away from my trigger foods. I find it is a trigger food if I can
easily devour it.

I had to throw a lot of fruits and vegetables away this past week
because I was not home long enough to eat them all up. And
that is not the first time. I dislike throwing food away which
stems from my childhood. I think that is why I clean my plate.

On a lighter note: have a good day and remember to fall back on
a good attitude.

diet-epitaph

Someone sent me a joke yesterday in my email on a
tombstone. I don't want this to be my last words but I
thought these sentences would wrap things up as a dieter.

I won't be gaining weight anymore.

I feel light as a feather.

Now I can get rid of all of my fat clothes.

I finally found something that looks good on me and I can get
into a small. (Those would be wings.)

There is no three letter word up here... f a t.

No need for the scale.

I'm never hungry.

We're all the same size.

I feel good, look good, and act good.

I finally fit in!

self-esteem

People who learn to treat themselves with kindness are on the
right track for raising their own sense of self, according to a study
released last August.

Researcher and psychology professor Mark Leary, PhD, and
colleagues presented three self-compassion studies in Washington
D.C. at the American Psychological Association's yearly convention.
Tests were administered to college students.

In the first study, students were asked to imagine themselves in
certain situations like causing their team to lose a game or forgetting
their role in a play. Self-compassionate students responded with
statements such as, "Everybody goofs up now and then," and, "In
the long run, this really doesn't matter." Those who were tougher
on themselves made statements such as, "This is awful," or "I'm
such a loser."

In another study, self-compassionate students coped better with
unflattering feedback.

Students in the third test boosted self-compassion by recalling a
failure from their lives and writing about it as if they were writing
to a friend who had gone through the same thing.

The study results showed that self-compassion students looked
failure right in the eye and didn't flinch. They took responsibility
for their role in the flop and then moved on, giving themselves a
break. The students reported being happier, less angry, less
likely to dwell on negative events, and to view neutral feedback
in a more positive way.

Students lacking great self-esteem were helped by self-
compassion. They handled failure or mistakes better if they
were kind to themselves about it. webmd

self-love

I'm not changing quick enough because I go on and off a diet in a
yo-yo fashion. That in itself can kill you, not good for the heart.
Aah, self-love, where is it?

Speaking of love, I have read many non-fiction books and one of
my favorite authors is Leo Buscaglia (not because he is Italian).
Here are some tidbits. If you don't mind my going off track:

*Lovers learn not to just hope for the better, they strive to
make it happen.

*We are confined in our understanding of other human beings
by what we know about ourselves.

*Love is far less concerned with what's past than with what's next.

*The notion that there might be a better or more convenient time
to love has cost many people a lifetime of regret.

*Those who think they know it all have no way of finding out
they don't.

*Love is not about opening old wounds, it's about healing them.

*Forgiveness is made easy when were can identify with others
and admit to our own imperfections and an equal capacity for
wrongdoing.

*Most of us remain strangers to ourselves, hiding who we
are, and ask other strangers, hiding who they are, to love us.

*All the things that "go without saying" or that are "understood"
between two people in love can build up a mountain of
miscommunication.

*Giving in is an important kind of giving when people love
each other.

THE "WORD" SAYS, FIRST LOVE GOD WITH YOUR
WHOLE HEART, YOUR WHOLE MIND, YOUR WHOLE
BEING, AND LOVE OTHERS AS YOU LOVE YOURSELF.

glimpse

The weather is down to two digits, I guess I can talk now if the
hot computer will comply.
Everyday I get a glimpse of how I have changed or how I still
need to work on other bad habits that hold me back from being
totally successful in my quest for wellness and being a normal
weight according to my age and height. Whether I'm losing weight
or gaining weight I am a stickler for using Behavior Modification
to bring about a continual change by exchanging a bad habit with
adding a new good habit.
I still get my sweet cravings many times especially when I am
hungry or at a store in the sweet aisles. Most of the time I have
learned to avoid the leering or just walk faster past the sweets
that just don't taste as good as they use to. Not only that, I don't
like how they make me feel later on.
I'm not saying I study, but I have a habit of reading everything
that now goes into my mouth. Certain things turn me off, that's
a "diff.."
Today I detected a childhood bad habit I still practice. "Save the
best for last." Of course it is never revealed until the regrets
give you this yuck feeling, "why did I even finish eating the last
part of the meal when it wasn't taste-worthy?"
I need to hide my scale again because when in the morning I
face my scale before I face the bathroom mirror, a small loss
from the previous night always makes me think I have a few
extra calories to play around with today, (I think I'll eat a no-no.)
I am addicted to my scale like Linus is to his blankie! I talked one
time posting a "{scale tale}" about how in the middle of the night
in my jammies, I went outside looking for my scale for comfort.
When will I ever grow up or quit getting in touch with my inner
child-like self?
If you still hung in here sorry for blabbering, I miss the writing,
thanks.

tips

*Do the pizza pat blot. Blot your slice with a napkin to cut
anywhere from a teaspoon to a tablespoon of grease --and
calories. Saves 50-100

*Shop till the pounds drop. At the mall, try on at lest ten outfits,
both pants and shirts. No need to buy! Burns 60

*Eat like a kid. You don't have to give up that quick lunch if you
order smaller portions: Instead of a Quarter Pounder with Cheese
and large fries, opt for the cheeseburger Happy Meal. Saves 390

*Tweak your treat. Instead of a large caffe latte and a chocolate
cream-cheese muffin, get a small nonfat latte and a small low-fat
raisin or carrot muffin. Saves 340 RD

fidget to lean

Folks who are lean are more likely to fidget, stand up or pace
about than their moderately obese counterparts, according to
a study of 20 self-identified couch potatoes conducted by
researchers at the Mayo Clinic in Rochester, Minn. For 10 days
scientists measured their subjects' every movement, using
sensors embedded in specially designed underwear. The 10
lean participants were more active even after they were required
to gain weight. Fidgeting is good for you.

diary

It's been 18days in the 100's and no sign of let up yet. The poor people who are without electricity because of rolling black outs is alarming!

Keeping a diary will give you feedback on exactly what you eat each day. It will help prevent "calorie amnesia" and remind you to be active and exercise each day. It is a must for successful weight control!

will power

*1 cup of desire
*1 quart of determination
*1 tsp. of common sense
*1 Tbsp. of stick-to-itiveness
*1 dash of foresight
*1 cup of energy

Speaking of energy, help conserve keep it short, see you tomorrow.

wonder why

If I am trying to lose weight and get healthy for my own self I
wonder why sometimes a little affirmation can be a real incentive.
Why after sixty pounds no one in my circle of people have even
noticed or mentioned it? I question the scales. Still in the same
size of clothing. Even if most of the loss was water, I say doesn't
that count for some volume or bulk space?

Okay I do see four little areas on both sides of my body that show
some exiguity. But if you look at a stick of butter (fat) it takes
up space and does weigh something. I lost approximately 240
sticks of butter weight-wise. I would not be able to carry that
weight in my arms, to think I use to carry it up the steps many
times.

Please don't get the idea that I am dissappointed in myself.
I'm allowed to wonder about the people that surround me. As a
matter of fact I have no complaints about my life except I am
minus three people I love very much. I find that when I can't
change circumstances in my life, I can fall back on a good
attitude and all is well.

control a craving

AVOID YOUR TRIGGERS: "You crave what you eat, so if you
switch what you're eating, you can weaken your old cravings and
strengthen new ones," says Marcia Pelchat, PhD, of the Monell
Center. This can happen pretty fast. For five days, her study
volunteers drank bland dietary-supplement beverages. During
that time, they craved fewer of their trigger foods. By the end of
the study, the volunteers actually wanted the supplements
instead. The first few days are always the hardest, and you
probably can't completely eliminate your old cravings. But the
longer you avoid your trigger foods, the less likely you may be
to want them. In fact, you'll probably begin to crave the foods
you eat, a real bonus if you've switched to fresh fruit. RD

Face my triggers on a list could be pretty easy, not! I can eat more
than one serving or my share of these particular items. Well no
wonder I struggle so much, the list is enormous. I would have to
just stop eating them to gain constant control or eat the bland stuff
forever. I will say one thing though, these up coming food items
are not too abundant in my life. (Then again maybe that is the
reason I overdue it when the opportunity does arrive.) Buffet,
sugar, salt, pizza, breaded chicken, carnitas, cheese, pasta,
chocolate, hamburgers, and ice cream; the longer I think, the
longer the list gets and the hungrier I get. What a foodie I am.

percentage trivia

I like polls, it seems to put a new light on things for me. I don't
know how "The Source Circulation" comes up with their percents
but I do find it all pretty interesting. The nice thing about trivia is
you can take it one sip at a time. I hope you enjoy this type of
posting. Have an easy going day today is too hot to get riled up!

Physically fit men cut their risk of dying from heart disease 50%
regardless of cholesterol.

27% of men overestimate their height by an inch or more; 13% of
women do.

41% of casual restaurants say they offer more healthy options for
kids than they did two years ago.

Cuts and scrapes heal up to 25% faster on people who exercise
regularly.

In 1985, 55% of us found overweight folks less attractive than
thin; in 2005, 24% did.

One in four guys over 50 will break a bone because of osteoporosis.

Based on BMI, 56% of NFL players are obese.

46% of men and 31% of women admit to double-dipping chips
at parties.

60% of adults don't use insect repellents, but mosquito bites are the
top summer skin-care concern in the United States.

fat scare

Two more pounds to lose and twelve more days to go this
month. I can do small goals.

I had ugly fat beakers representing my weight loss in the side bar
months ago. It was so gross looking, even though I thrive on visual
results. I think that's why I'm a list keeper, I need to be reassured
by the crossed off items, that I am accomplishing something.

I love psychology, and I use it on myself to get me out of any
stagnation. It's time for some visual scare tactics.

Here's an article I found, cut out from, I can't remember where. I
do that a lot, I apologize. "Here, Spare Tire! C"Mere, Boy!" First
came the Pet Rock, then the Chia pet, now there's My Pet Fat. But
man's new best inanimate pal isn't just a gag gift. Put the bright
yellow blob where temptation strikes-- on the dinner table, in the
frig, next to the bag of chips--for a weight-loss reminder. Try it,
says creator Jay Jacobs (who claims it's helped him shed 100
pounds from a peak of 380), and "you'll never think about eating
the same way again."

The highest reward for a person's toil is not what they get for it, but
what they become by it.

1 more excuse

Following my injury on Thursday and in the ER, I spent four
days in bed medicated. Yesterday was my first day out with my
walker, today I went out and used the walker part time. Tomorrow
is my follow up with the doctor. Does that vindicate me for not
exercising? (I need to be focused and concentrate on doing the
right thing for losing weight and getting healthier.) Sometimes I
don't know which is worse, mental pain or physical pain. All is not
lost, I still have thirteen more days left in this month and 3 1/2
pounds to shake off to match my last weigh-in over a month ago.

Eating out tip for the day:
Are you too busy and on the go? Don't wait until you're starving
to find a place to eat. You'll be more likely to walk into the first
place you see, regardless of the kind of food it serves. If you're
very hungry, buy an apple, some nuts, or other healthy snack to
tide you over.

let's get real

Besides the broken relationship here with my computer, I'm just not
too happy with myself either. I must confess I have been hiding
behind information and opinions. When was the last time you read
that I had exercised, weighed-in, lost weight, broke a bad eating
habit, counted my tally marks, used my step counter, kept a food
journal, denied my self empty calories-wise, or even discussed the
five pounds I have been shuffling with for the last past month?
Don't bother, it is somewhere in the archives.

This started out as a daily weight journal. I've set my accountability
aside and began to perform. Who am I kidding, a wealth of
information? Get focused again on your own wellness and change
back to using what you know will work you towards a healthier life
style. What happened to the "I promise commitment?" Okay lady,
it's 6:45 pm, go have your dinner and think about a new start
tomorrow and which of the things listed above you will do once
more in progression. Thanks, I needed to give myself a good
shaking!

memory loss

Besides the facts that your physician confers with concerning your
memory loss there is an additional reason if you are overweight. I
sort of get tired of hearing the doctor say that all of my ailments are
related to my weight, "I need to lose weight". That's just great now he
has another reason to harp on it. I just thought that since I was
getting older, starting to forget things was part of the process.

Being overweight puts a measurable dent in your supply of brain cells,
Swedish researchers found. Using CAT scans, they measured brain
size in 290 women in their 70's and discovered that those whose
temporal lobe was small (indicating shrinkage) had been overweight
(BMI 25 and over) throughout adulthood; women whose brains had
a healthy cell count in this area had maintained a healthy weight (BMI
less than 25). Temporal lobe loss impairs memory and shortens
attention span. The scientists suspect that artery disease bought
on by obesity may compromise blood flow to brain cells, killing
them off. P.

misc. (male)

FACT: Beer; Harvard researchers found that men who drank
three or more glasses of alcohol 3 or 4 days a week had a stroke
risk that was 42% higher than that of abstainers. Generally safe
maximum for guys is two drinks per day.

JOKE: "The coach says I'm a triple threat." "Yeah, he's never
sure whether you're going to fumble, run the wrong way, or
jump off side."

THOUGHT FOR THE DAY: You don't need the best of
everything to make the best of everything.

Were you in agreement with all of the picks for the
greatest sports athletes of the year?

fat-cushion

I never thought I'd see the day I was glad I am overweight. I took a
major fall yesterday and ended up in the emergency room. It's such
a big long story, no sense in getting into it, too painful to be out of
bed for long. The bottom line is my adipose absorbed the impact of
the backwards fall. Instead of a broken hip or worse, it's just a
swollen muscle twist that was pressing up against a nerve in the
lumbar side of my back. It will be a big interruption to my daily
stretching. The healing will be a pretty long process but I guess
that means I should be more attentive to what I eat now instead
of counting on moving around to burn off calories. Just eating and
sleeping, this could turn out to be a touchy situation. Hey, there
was no blood, I'm blessed by that.

weight-loss illusion

I read somewhere about a trick that takes off pounds. I
assume that is if you only have a few pounds to lose.

Everyone looks thinner with a tan. It's a given, right up
there with "Wear black - it's more slimming that white".
But since roasting for hours in the sun is dangerous (not to
mention time - consuming), the best way to deepen your
skin tone is to get on the sunless-tan bandwagon. Like
sunscreens, self-tanners are better than ever - and almost
goof-proof. After the first coat dries, apply extra tanner to
flabby spots. "You don't have to be precise. Just move your
hand in long, circular strokes. You're not trying for a stripe -
you want to create a subtle oval shape on the skin," says
Barshop. The result: an optical illusion that really flatters.

Best spots to "slim down"-- Use Barshop's technique down the
outside of your thighs, at your waist, and along your upper arms.

Best spots to play up is where you're most muscular or slender.
Accentuate those areas (like your shinbones) with extra tanner.
Also try it on indentations, like your cleavage and any visible abs.

PMS

(got milk) GOT PMS? Drink your milk! Women who get four
servings a day of foods rich in calcium and vitamin D are less
likely to suffer PMS, according to a new report from the famed
Harvard Nurses' Health Study. But it's best to have both of these
nutrients (fortified juice and yogurt are good sources too.) And you
should stick to low- or nonfat dairy: Women in the study who
drank mostly whole milk were slightly more likely to have PMS. GH

thunder thighs

The more I read the happier I feel about myself. I can now put
that degrading title asunder and count it as a possible life saving
asset. My chubby legs contribute to a healthier heart? I thought
I just heard a slew of ladies rally, and take a bit deep breath.

Women complain about less-than-lithe gams, but new research
suggests that leg fat may actually protect against heart disease.
This might explain why your body fights so hard to hold on to it, no
matter how much you sweat it out on the treadmill. "In the past, we
thought all fat was bad," says Rachael Van Pelt of the University of
Colorado at Denver. But where you store that fat makes all the
difference.

Abdominal fat is linked to heart disease. But what about leg fat? Van
Pelt measured fat levels of 95 women and looked at risk factors for
heart disease, including insulin and triglycerides (a sometimes
dangerous fat). Women with excess leg fat, regardless of belly fat,
had fewer triglycerides in the blood, which may mean they're at
lower risk for heart disease. How does it work? Leg fat may grab
triglycerides from the blood and store them. With more research,
scientists may be able to create drugs that help stomach fat act like
leg fat. RD

sticky weight

Okay, the last weeks couple of pounds gain is still here and that's not
good. The longer I hold on to it the greater the chance of more weight
to stick to it like glue. I was a little too comfortable last week
bragging that I wasn't worried about that little gain. After all I
knew what I needed to do to lose it by the end of the week. I was
over confident and allowed my guard to be at rest. This is the
beginning of a new week, what do I wish to accomplish by next
Sunday?

I want to bring my will in line with His, not to be a glutton. Lord
help me to be a healthy weight, a normal weight, the weight that
you have intended me to be.

"TIE"
Prayer
is the tuning fork
which brings me
into harmony
with God.
by Pollyanna Sedziol

diet book review

I am not promoting anything I myself haven't tried. This for me is on
the complicated side with too many unfamiliar changes to abide by.
It was worth reading though, I picked up on some different ideas
and attitudes about foods in general. Like I said before being
informed, is half the battle. I have never read an article or book
that I chose where I did not learn something from it.

The Flavor Point Diet explains the science of mind over appetite
and tapping into The Flavor Point. Until now, your brain has controlled
your food choices, soon your food choices will control your brain.
Then there is The Plan, phase 1 which is six weeks of delicious,
convenient, and flavorful friendly meals that turn down the Flavor
Point. It incorporates a daily theme for all three meals each day.
Then, Staying on Point For Life, you've graduated from the school of
flavor themes. You no longer need them as long as you adhere to The
Flavor Point Principles.

Points of interest:
Although many variables influence how much you eat, flavor matters
most.

Examine what you're eating. Read every ingredient. The fewer the
ingredients listed, the more nutritious and less appetite stimulating
the food.

Always aim for variety over time, not variety all the time. Limit the
variety of flavors in any given meal or snack, and never cruise from
snack to snack.

Limit your morning food choices on most days to cereal grains, fruits,
and dairy foods, and don't mix in meats, cheese, or salty items.

Do the opposite for lunch and afternoon snacks. Have salty and savory;
such as vegetables, lean meats, beans and nuts, but no sweets. For a
sense of closure, end lunch with a hot beverage rather than a dessert.

Don't add salt to sweet baked goods. They do not need salt.

Fiber is appetite suppressing.

Coffee creamers avoid, use undiluted dry milk.

Flavor Fluency is the tendency to feel full and stop eating when flavors
are limited and to stay hungry and keep eating when flavors are
diverse.

All potent appetite stimulators have sugar, salt, and fats.

In your brain, when you turn on an appetite meter, it must register
fullness before it turns off again. The fewer meters you turn on the
less you eat before you feel full and satisfied and the sooner you
reach the Flavor Point.

Our appetites are stimulated by flavor variety and lulled by flavor
consistency. A study in Sensory-specific satiety found sweet foods
less pleasurable when they had recently eaten sweet foods and salty
foods less pleasurable when they had recently eaten salty foods. A
new taste stimulates another meter in the brain.

Flavor has a far greater effect on appetite than fat content has.

Bitter and astringent tastes tend to suppress appetite until we
acquire a preference for them.

Even the most powerful habit-forming substances do their damage
only when you use them frequently and at fairly high doses.

Sugar and refined starches trigger overeating just as fatty foods do.

Artificial sweeteners activate the sweet meter that stimulates
appetites.

diet book

I generally don't go on specific types of diets, because they are too
restrictive for me money wise or food wise. I do take note of all
their aspects and incorporate into my life style what I feel will work
for me. This past weekend I read from the library a new book per se
on a new twist to dieting. Actually, I have discovered before many
of the mentioned ideas myself with being in tuned to my body cues.
I will post tomorrow on my blog a few lines from the book that I
thought were interesting. It is a whole new life style and doesn't
sound easy but, let's face it as far as losing weight is concerned some
of us go to extremes at one time or another just trying over and over
again to drop those unwanted pounds.

Located in the library section 613.25 KAT
title "The Flavor Point Diet" by David L Katz

calorie hits & misses

Another holiday under the belt and a move to the next notch with
a two pound gain. I'm glad that is over with, I don't worry about
that small gain, I know what steps to take to improve that little
dilemma. The real culprit is yet to rear it's head. There is two
wedding showers, two weddings, one baby shower, two club festivals
three birthdays, and a pot luck all in an eight week period to go to. I
better put on my armor of information for healthy eating and control
around scrumptious foods.

Hits:
Kudos to Kraft Foods for giving kids more than a fat chance to avoid
obesity. They're phasing out TV ads for calorie-rich foods aimed at
the 6 to 11 set.

He's a bit round in the belly, but Cookie Monster knows healthy
eating is good. This season on "Sesame Street," he'll sing the
virtues of fruits, veggies and exercise.

Misses:
Burger King has outdone itself: its new Enormous Omelet Sandwich
--eggs, cheese, sausage and bacon -- has a whopping 730 calories
and 47 grams of fat.

But for truly excessive excess, Hardee's Monster Thickburger
tops all comers: 1,420 calories and 107 grams of fat. Monstrous
indeed. RD

restaurant tips

Everybody have a safe and happy 4th of July!

Choose the restaurants wisely and try to stay clear of
a buffet if they are too tempting for you to overeat.
Otherwise, use some common knowledge when at your
bar-b-cue, or here are some little reminders at places
where the food is served to your table and the choice is
yours:

1. Avoid unhealthy and high-calorie fats, choose steamed,
poached, broiled, baked, grilled, or roasted foods over deep-fried.

2.Pass on gravies and sauces. If you have a salad, ask for dressing
on the side.

3. Skip the appetizers, bread and butter, and other fillers. If you
must have something before your main meal, order a broth or
other light soup.

4. If you like wine at mealtime, have it with your main dish. Stick
with water while you're waiting.

5. For dessert, try herbal tea or decaffeinated coffee. If you can't
resist dessert, order something with fruit and split it with a dining
partner. Or if you are like me at times, I order my piece of cake
or whatever calorie laden item I like and share with the whole
table.

6. If your order is way too large, don't try to finish it all at the table.
Ask for a carry-out-container. Make another meal of your leftovers
later on or for the next day.

7. Ask the waiter or waitress how a dish you're interested in ordering
is prepared. See if you can request healthy substitutions (baked
instead of fried, olive oil instead of butter.)

8. If you are too reserved to make a big deal out of the menu
just scan down the whole menu for already listed healthy choices
which most restaurants now accommodate. Bon appetit.

plateau

As an on again off again dieter I haven't decided which word
makes me more frustrated, the word "gain" or the word "plateau.
Be realistic everyday will not be a loss. The plateau isn't that bad
as long as it doesn't turn out to be the great plains. We all know
that means it's time for a change in our approach. No need to
hash out what to do. Let's face it, we've been doing this for such
a long time we are walking diet gurus. Our drawlback is the non
use of total commitment, consistency, and patience. We may
see ourselves as a failure when our efforts are not paying off fast
enough. I'm here to tell you don't give up remember Kanter's law
"Everything can look like a failure in the middle."

Winning is often the results of persistence, of not giving up when
your goal appears to be in jeopardy. Adopt the attitude that if you
do something it will make a difference and that will build up your
confidence. Certainly there will still be moments and situations
that just aren't going to go your way. That is the time when your
confidence needs to be tempered by realism. Be careful not to be
over confident to the point of acting irrationally.

Hey, I lost one more pound and it hasn't even been a whole week
yet. I get excited over little things. I can even encourage myself,
if need be. Maybe that is why I'm finally on my way to caring about
how I look and feel physically. Nothing taste as good as thin feels!
I can still remember that far back. It's awful late and that puts me
in a danger zone of getting hungry for a late night snack. I'm going
to nip that thought right in the bud, I'm outta here!

stomach ache

I read this article and don't remember where it came from but I
thought it was interesting. Before you reach for the antacids, you
may want to hit the gym. Though exercise may be the last thing
on your mind, you'll probably feel much better afterward, say
researchers at the University of Washington and other institutions.
In their study of 983 obese or overweight men and women, they
found that those who exercised the most had the fewest GI problems,
such as abdominal pain or diarrhea.

What gives? It may be that by exercising you feel better overall, so
you notice painful GI symptoms less. Or it might be that by
exercising, you kick in something physiologically that reduces GI
symptoms, says study author Rona Levy, a psychologist. This
study examined only overweight people, but the researchers
suspect that exercise could also help normal-weight or underweight
people with GI problems.

weight issues

I've lost two pounds in two days. Wouldn't it be cool to lose a pound a day when you have over one hundred pounds on your back and every where else? (Out of never never land and back to reality.) Of course I know it was probably only due to the extreme heat and the perspiration it extracted. Who cares to a dieter? We like to see the numbers on the scale go backwards. I haven't had a chance in almost a month to go back to my support group and also pick up where I left off on my exercise program three times a week. Yet I am losing a tiny bit at a time. I must have changed and modified some of my bad eating habits. That tells me when I am on course again the improvements will be more rapid and rewarding. Until then, I really need to stay vigilant and watch what and how much I eat. Funny I still have a long way to go but it feels as if it is getting a wee bit easier. I better watch myself, bragging always comes back and slaps you in the face. I love to eat but one thing I don't care to eat is my words! I have had to eat a lot of humble pie in my lifetime. It becomes a natural thing to apologize all of the time but I end up feeling sometimes it leaves a bad aftertaste in other peoples mouth. (Things are never the same again, such a waste of good relationships.) Moral of the story, what comes out of your mouth is as important as what goes into your mouth. Here's to a less complicated life for us all.

optimism

I have never seen a person on a diet who lost weight by being
in a bad mood. Those losing weight were always enthusiastic!
(Light bulb here?) Optimism is contagious. You feel it and it
shows! It gives you a sense of power, and makes you see the
possibilities. Being in the right frame of mind will build up the
confidence in yourself. It changes the procrastinator into a
producer. It tells things about you and what you are working
towards. Optimism opens doors and turns dreams into realities.
I just found another key to use in my quest towards a healthier
life style that will guarantee success! By Jove, I think I've got it!

misc.

FACT: Women who favored protein sources such a red meat
and dairy products over carbohydrate foods increased their
odds of dying from cardiovascular disease by a whopping 40%.

JOKE: It's not easy being on a diet, and a trip to the grocery
store, I saw a car whose owner had come to terms with his
body. His bumper sticker gloated "Fat People Are Harder
to Kidnap."

THOUGHT FOR THE DAY: "Better to do something imperfectly
than to do nothing flawlessly"

mini poll

Time for some more changes that includes with this site and
with myself. Sorry for any inconveniences but I now have a
random poll going on, scroll down if you care to participate.
So far there will be three questions pending. Feel free to give
your opinion so that I can determine what you want to hear
about the most. The poll had to be put in the present location
because the service code was too wide for presentation in the
sidebar. Thanks.

Now about changing myself. What a constant project this has
turned out to be. I've had enough with the overweight issues.
I want to live long enough to tie up loose ends and make peace.
I also want my last days or years, which ever it be, to be as
painless with my body as possible, therefore there is some more
weight to be lost.

A quick review with my last mistake in my quest for a healthier
life style commitment. I gave in this week to only one temptation
of a pizza splurge. Okay, consequences, I now am tittering between
a four and five pound gain for this month. Nip it in the bud and don't
allow that gain to follow you into the next month, lady! Your choices
are simple either eat less for the remaining of the week or increase
the normal activity to a burn! I rest my case.

sugar cravings

Actually if you can find it in your heart to give up sugar, the
craving does dissipate after awhile. Then when you have
something with sugar in it, it does not leave a comfortable
aftertaste. You will find a disdain attitude towards the way
it makes you feel, tired, leaves an aftertaste, makes you
thirsty, packs on empty calorie weight, is not good for your
teeth, and leaves your tongue insensitive to taste as if there
were a coating on it. It will become a craving again if you let it.

Try the mineral Chromium 200 mcg daily. It is easy to find
where vitamins are sold. That mineral will help decrease the
sugar cravings because it is involved in the metabolism of
glucose. Sometimes it is called glucose tolerance factor or GTF
which is needed for energy. It is also vital in the synthesis of
cholesterol, fats, and protein. This essential mineral maintains
stable blood sugar levels through proper insulin utilization, and
can be helpful both for people with diabetes and those with
hypoglycemia. Studies have shown that low plasma chromium
levels can be an indication of coronary artery disease. Chromium
picolinate has been used successfully to control blood cholesterol
and blood glucose levels. It also promotes the loss of fat and an
increase in lean muscle tissue. Studies show it may increase
longevity and help to fight osteoporosis.

Always check with your doctor before taking anything. You can
get too much vitamins and minerals in your system if not taken
according to your needs. Excessive intake can led to chromium
toxicity, which has been associated with dermatitis, gastrointestinal
ulcers, and kidney and liver impairment. A deficiency of chromium
can led to anxiety, fatigue, glucose intolerance (particularly in people
with diabetes), inadequate metabolism of amino acids, and an
increased risk of arteriosclerosis.

Don't think by being young one may be excluded from the needed
daily dosage of vitamins and minerals as a supplement along with
the suggested pyramid servings of fruits and vegetables. The
best medicine is always preventive procedures.

After my dumb story yesterday about my pizza fiasco this post
now sounds a little too lettered. (Back to my diary style.)

kick myself

Before I start ranting, for those who aren't return visitors, stopping by
for some diet tip; I don't want you to leave without getting something
from this site that may help you in any way. Here's good news for the
pasta lovers. The water in cooked noodles helps to fill you up without
adding calories. That's music to this Italian's ears! I'll go for adding
volume not calories.

I could kick myself for many reasons. I'll save the best for last, like I
do with my food on my plate. That is definitely not a good choice to
make while dining. If you were satiated with a satisfying mouth
watering food there would be no need to finish the rest on your plate
as a filler or like a human garbage disposal.

Another reason is I always have regrets when I splurge money on
something I didn't need and it was needed for something else.
That is an obsession with me. I like it when the green is lean and
in the bank instead of my hands.

Harder kick here. I managed to overcome a whole day of temptation
to eat pizza (even though I knew there was none in sight.) That
reason never stops an obsessive person. Where there is a will there
is a way. I searched the house for pizza delivery coupons. I also
visited the trash recipical in the house. I found many coupons
but I didn't hit the jackpot. They looked like they went through
a paper shredder. Yes, I have a tendency to attack things that
could hurt me. By evening the thought was demanding me to
go on another search. I ventured, now don't say yuck, to the
outside blue recycle can of newspapers. More torn-up pieces
of pizza coupons were all taunting at me. I came in to my best
friend, the computer, which had a calming affect on me. Hey, I'm
back "the pizza cram man." What's wrong with me? Hello could
you honestly be hungry for some more fuel for the night? Oh my
I forgot to eat supper. Vegetable soup will do, boing, craving not
a problem anymore.

Getting soar. One more kick for the road and this time I need to
use both feet. Why is it what we think we want is really not the
best for us or even not what we really wanted? Yesterday the
craving monster reared its head again for the second day. This
time I had all day to do a scavenger hunt. I found a coupon tucked
away in an envelope on the dryer? Who put that there in such an
unsuspecting place? Was it my nemesis? No, I like to believe it
was the assailant of good health and guess who went along for
the ride. Okay, here's why I'm carrying extra baggage. I ordered
a large pizza with pepperoni and sausage, chicken strips, blueberry
pie-like dessert, and a two liter of cola, ( which I have a tendency
to get addicted to caffeine.)

Okay, one more kick for the road. Last call, one for the road, just
one bite, no sense in wasting it, and on and on. I have all kinds of
reasons to stay in an unhealthy environment. Now here's my
consequences or punishment, how ever you look at it. Yes, I ate
half of it and will eat the other half today. But the pay back is ---
I didn't like any of the food one bit. It just didn't taste as good
as I thought I remembered. I did like the cola!

I don't believe thinner people eat, foods they don't like the taste of.
After three bites I was sure this food is not what I wanted. That
happens to me most of the time I eat. No wonder it takes a lot to
satisfy my taste buds. If only I could pass on all of the foods that
fill the gap but not the desire. All this sedentary activity has made
me hungry. It's lunch time and I haven't had breakfast yet. Chow!

diet & alcohol

Besides the fact that it is more satiating to eat your calories
rather than drink them, they are also mostly sugars, and
definitely empty calories. A study at the University at
Buffalo revealed that infrequent drinkers who splurged on
four or more drinks in one sitting have more belly fat than
those who consume only one a day. It seems that high quantities
of alcohol switch the body to fat-storing mode, particularly in the
abdomen. Fortunately, you can enjoy more than one drink-guilt-
free-by sticking to wine or spritzers. The same study found that
hard-alcohol drinkers had the highest risk of developing belly
bulge, whereas wine drinkers had the lowest.

misc.

FACT: People who sleep less than seven hours per night are
more likely to be obese than those who sleep seven or more
hours.

JOKE: Why does Peter Pan always fly? Because he can never
never land.

THOUGHT FOR THE DAY: Happiness is not having what you
want. It is wanting what you have.

article

Select water-rich foods, such as grapes and hot cereal, instead
of denser choices like raisins and bagels. It's true: Foods high in
water can help you feel fuller on fewer calories, according to a new
study from Pennsylvania State University in University Park.
When meals and snacks - including pizza, muffins and casseroles -
were altered to include more water-rich fruits and vegetables,
women ate 23 percent fewer calories a day. The participants, 24
women ages 19-35, say they felt just as satisfied as when they ate
regular meals.

diet havoc

Regardless of our diet efforts there are diet destroyers that
lurk in the air and sometimes invade our bodies:
NOT HAVING A PLAN
Hoping that you'll reach your healthy-eating goals by luck alone
can easily lead to extra calories and unwanted pounds. Be prepared
and make it happen! Watch out for this destructor at work; special
occasions, holiday celebrations, vacations, the gym, and when you
travel.
FEELING DEPRIVED
Giving in to your inner 2-year- olds whims may feel good as you
savor that second helping of cake, but you'll pay for it later when
you get on the scale. Watch out for this destructor at parties, special
occasions and holiday celebrations.
PEER PRESSURE
Going along with your girlfriends' yen for Nachos Grande and a
pitcher of margaritas may seen like the sociable thing to do, but
it's a smart choice if you're to maintain a healthy weight.
FATIGUE
Being tired means you're more likely to grab whatever foods are
easily available, and often that translates to the high-calorie fare
your body craves to boost energy. Watch out for this destructor
at happy hour, the gym, and when you travel.
GLUTTONY
The urge to gorge on everything that looks tasty has been passed
down to us from our prehistoric ancestors , who suffered from
prehistoric scarcities is downright dangerous. Watch out for
this destructor at parties, special occasions, holiday celebrations,
and on vacations.
"STUCK" SYNDROME
Ever feel like you're hopelessly trapped in a meeting on a plane or
even at a social gathering? Boredom and desperation can lead
you to give up on your diet and eat whatever's in reach as you
search for relief. Watch out for this destructor at work, happy hour,
vacations, and when you travel.

Those are a few but don't forget about some other powerful wreckers
which are; guilt, impatience, feeling starved, plateaus, trigger foods,
stress, not enough sleep, and the dreaded scale obsession. You just
can't win for losing. The outside world bombards us with an
abundance of opportunities and enticements to eat, drink, and be
merry. (Portion control, moderate behavior, wise choices, increased
activity, being informed, support systems, and a sense of self worth;
hallelujah, there is still hope!) Without hope we have nothing.