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WELLNESS CONNECTIONWeight Loss ManagementBy Paulette Lambert, R.D., CDE, Director of NutritionSeptember 24, 2010 - 1:15PM Know Yourself Put yourself in the driver’s seat by identifying what your trigger foods are and eliminating them, or only having them in controlled surroundings. Before you bring a food into your home, ask yourself if you have ever over-eaten it before. If it could be a temptation, the best strategy is to leave it at the store. Create Structure A proper meal plan can help facilitate weight loss. In general, three meals and one to two snacks will keep your metabolism active throughout the day and your blood sugar levels in check. In turn, eating on a regular basis will reduce the risk of over eating. Keep a Food Diary You can be your own best weight loss advocate by taking note of the foods you eat including how much and when. For example, if you have a tendency to consume too many carbohydrates in a day, examine your intake in your food log for a few weeks. You can evaluate whether you have an issue with overindulging in a certain food or food group, or whether you have a vulnerable time of day, which you need to plan for. This insight allows you to focus on the change(s) that will have the most impact on your weight loss goals. End Grazing Avoid the temptation to snack throughout the process of food preparation. It’s easy to eat excessive calories before your meal is even on the table. Try chewing gum or using breath mints to reduce your craving for more food. Plan Snacks Choose smart snack foods that satisfy hunger. Avoid excessively salty or sweet foods; even if they are low calorie, since they stimulate the cravings for more. Try including a small amount of protein, such as an ounce of low fat cheese, 1 Tbsp. of nut butter or a nonfat yogurt. All of these snacks will give you more satiation for a longer period of time. By keeping your hunger under control with the right snacks, it will make it easier to keep from overeating at meal time. Control Impulsive Eating Studies show that allowing 20 minutes of time to pass when you have a food craving results in the decrease of impulsive eating, since the urge dissipates with time. Distract yourself with another activity for 20 minutes; try going for a walk, do some stretching or a quick chore. This time gives you the opportunity to evaluate whether you are truly hungry or just bored. Mastering mindless eating is a great step towards weight management. Small steps towards a healthy lifestyle will help you make steady progress towards your weight loss goals. Remember, over time, little changes can have a big effect on your health and wellbeing. Rated by 3 people: Discover Your Personal Motivation to Quit SmokingBy Barbara E. Savin, Clinical Hypnotherapist and Healing Energy SpecialistSeptember 17, 2010 - 10:29AM 1) Take a few moments to write down the negative aspects of how smoking makes you feel. Be sure to include physical consequences such as shortness of breath, fatigue, anxiety, clothes and breath having the scent of smoke, and potentially even your fears such as leaving your children before your time. Write down as many examples as you can, and ensure that each reason you select is significant to you and not just a stereotypical response. 2) Once you have completed your list, think about how each experience feels in your daily life. Based on your response, choose the three most persuasive points and circle them. For these three top reasons, write out a detailed description of each. For example, if one of your statements was "to not die young", write a paragraph or two about why that is important to you. What would you miss out on that you could have in a longer, fuller life? How would it affect your children? Will your smoking addiction encourage them to smoke? Continue writing until you feel you have identified your core motivation for wanting to quit. This exercise can be incredibly powerful. 3) When you have your three descriptions completed, take a moment and now write a depiction of the most positive, opposite outcome. When you do quit smoking, what will happen instead? For example, you might describe how you will be around achieve your life goals, how proud of you your family will be for quitting or that you will have the energy and stamina to embrace life. This step in the process will provide you with the inspiration to quit smoking. Read the motives you’ve established on a daily basis. Paying attention to how they make you feel. With enough repetition, you will actually begin to train your brain to view yourself as a non-smoker. This thought process will make quitting easier when you’re ready. Rated by 3 people: The Benefits of Natural Botanical Ingredients in SkincareGeorge Jilly, Founder of UspaSeptember 08, 2010 - 9:00AM While some dismiss botanicals as less active, science continues to validate the use of plant chemicals by isolating the active compounds and testing for exact results, confirming their capacity for repairing the skin, combating free radicals, diminishing pigmentation, strengthening capillaries and reducing sensitivities. Many times, the complexity of the plant cannot be replicated by science, as mother nature shows us the combination of specific minerals, vitamins and essential oils work best as originally built, creating perfect synergy to heal. Simply breathing in the aromatic molecules of a pure essential oil will change the rhythms of the body, slowing where over stimulated, or revitalizing the system where sluggish. Aromatherapeutic ingredients can have the effect of lowering blood pressure while others can soothe and reduce redness in the skin. Harnessing the powerful combination of plant ingredients with the latest scientific advances in skincare provides lasting and visible results. After all, your skin is the first line of defense against environmental conditions such as the wind, sun, pollution and germs; providing it proper nutrition and protection through natural ingredients can help it to perform at the highest level. For more than 15 years, George and Vanessa Jilly have devoted themselves to developing treatments and products based on the remarkable chemistry of plants, herbs and clays. George has an extensive background in botany and the beauty industry, while Vanessa is a former registered nurse, massage therapist and esthetician. Rated by 2 people: |
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Recent PostsSeptember 24, 2010 - 1:15PMWeight Loss ManagementBy Paulette Lambert, R.D., CDE, Director of NutritionSeptember 17, 2010 - 10:29AMDiscover Your Personal Motivation to Quit SmokingBy Barbara E. Savin, Clinical Hypnotherapist and Healing Energy SpecialistSeptember 08, 2010 - 9:00AMThe Benefits of Natural Botanical Ingredients in SkincareGeorge Jilly, Founder of UspaArchives |
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