Eat More Fiber
A recent Tufts University study showed that women wo ate less than 13 grams of fiber per day were five times as likely to be overweight.
The American Heart Association states eating a diet high in fiber can reduce your risk of heart disease, reduces cholesterol, and your risk of other diseases including obesity.
High fiber foods are rich in nutrients. Fiber requires more chewing and boosts your satiety hormones. You stay fuller longer so are less likely to over eat. Higher fiber foods are usually low in calories.
According to the FDA:
Women under 50 years old need 25 grams of fiber per day, Men need 38
Women over 50 years of age need 21 grams of fiber per day, Men need 30
Most people average 10 to 15 grams of fiber per day. Don’t increase your fiber all at once as it may cause bloating and discomfort. Each week add additional fiber to 1 meal or snack per day. Within
5 – 6 weeks you’ll be eating the amount of fiber you need and you will weigh less.
Tips to increase your fiber intake:
- For breakfast have cereal that is high in fiber. The best choices usually include bran or fiber in their name.
- Add unprocessed wheat bran to your meal – such as casseroles, meatloaf etc.
- Switch to whole-grains – Think whole grain bread, brown rice, barley, and whole wheat barley
- Eat a minimum of 5 servings of fruit and vegetables per day
- Eat fruit for your morning and afternoon snacks
- Leave the skins on fruit and vegetables when appropriate
- Add raisins, bananas, or berries to yogurt
- Top off foods with wheat germ
- Eat more beans. You can add them to soups, stews or salads. Or have rice and beans or a bean burrito. (Tip: To get rid of the gas put a teaspoon of baking powder into the beans while heating them up.)
Once you get into the habit of eating a high fiber diet, you’ll find your cravings for sweets are less. You’ll also feel full and satisfied which will help you stay on whatever weight loss diet program you choose.
To your success on your weight loss journey!
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Make Your Weight Loss New Years Resolution Work
Is your New Year’s resolution to lose weight? If so, you are one of millions of Americans who have set this goal. Unfortunately, most give up their quest to lose weight in just a few months. If you are serious about losing weight, you do not want this to happen. So, how do you ensure your meet your New Year’s goal of losing weight?
Write down your New Year’s resolution. For many, simply saying “I want to lose weight,” isn’t enough. Many Americans lead hectic lives, so it is easy to forget. Instead, write down your resolution. Not only that, write it down many times and place it in different locations. Consider your weaknesses. Do you head to the cookie jar in the middle of the night or do you head to the refrigerator when stressed out? Put small sticky notes reminding you of your New Year’s resolution. That second thought can prevent you from overeating or eating unhealthy foods.
Give it time. It is important to remember the phrase “New Year.” You are making the resolution to lose weight, but for the entire year. This is an important fact that many seem to forget. Losing weight takes time. The more you weigh, the more time you will spend shedding extra pounds. For that reason, give it time. Don’t expect to lose 50 pounds in one month. Unless you opt for gastric bypass surgery, it will not happen. Achieving your New Year’s resolution isn’t a race, so don’t make it one.
Don’t give up. As previously stated, weight loss is not something that can be achieved overnight or even in a month. Unfortunately, this is not what most want to hear. If you are obese, it can literally take you all year to slim down. During that time, you will experience many ups and downs. One week you may lose 5 pounds and the next you may gain 2. Despite the frustration, don’t give up. If you want to achieve your New Year’s resolution weight loss goal, you need to stay focused and on task, no matter how hard it is.
Have a friend help. Many individuals make New Year’s resolutions. As previously stated, weight loss is a common one. If you know of someone, like a close friend or family member, who also has the same resolution, rely on them for help. Make that person your workout buddy. Start taking daily walks or jogs together. If you weakness is buying unhealthy foods at the grocery store, go shopping with your weight loss buddy. Those who have a strong support system are more likely to achieve their weight loss goal and turn their New Year’s resolution into a reality.
Create mini-goals. New Years resolutions are all about taking one big thing in your life and changing it. Your goal is to lose weight, but it isn’t as simple as saying “I want to lose weight.” You need to create mini-goals for yourself. The best approach to take is to start with the month of January. For week one, start exercising. For week two, start buying healthy foods at the store. For week three, start eating healthy. When you tackle weight loss one step at a time, you are more likely to achieve your goal.
Try again. Many people are unable to meet their New Years resolutions. In fact, some stop trying after only a month or two. If that happens, remember that it is possible to start from scratch again. A New Year’s resolution isn’t a race; you have all year to meet your weight loss goal. So, even if it involves starting again in July, you can still meet your New Year’s goal.
In short, weight loss is one of the most popular New Year’s resolutions, but it is also the one that most individuals give up on. By creating mini-goals, enlisting the help of a friend, giving it time, and not giving up, your New Years resolution will no longer be just a goal, but a reality.
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The History of Thanksgiving in America
When Americans think of Thanksgiving, most recall the story of the Pilgrims and Indians at Plymouth Rock.
As the story goes, the Pilgrims arrived in America on December 11, 1620, completely unprepared for the winter they were about to face. Out of the 102 passengers that arrived on the Mayflower, 46 died during the first few months.
Despite the devastation, they had a good harvest, partly in thanks to the Indians who lived nearby.
They had a traditional British Harvest Feast in thanks to God for their survival, along with the provisions and blessings that would see them through the winter. They actually had more meat than vegetables, including venison, fish, and wild foul which may or may not have really been turkey, in contrast to our modern Thanksgiving menu.
Considering they did not have a lot of flour or sugar on hand, they probably didn’t have much in the way of desserts. They likely had boiled pumpkin, in lieu of pumpkin pie. The very first Thanksgiving feast lasted for three days.
For many years, Thanksgiving was not an annual event in the U.S. There was a drought in 1623, and instead of having a celebration the Pilgrims held a prayer service. When their prayers were answered the next day, they invited their Indian friends to join them in another Thanksgiving observance.
In Charlestown, Massachusetts June 20, 1676 was celebrated as a day of Thanksgiving. However, this was very different from the first Thanksgiving. This was to celebrate a victory over the Indians. In October of 1677, all thirteen colonies celebrated another victory, this time it was the victory over the British.
George Washington established the very first national Thanksgiving day in 1789 even though not everyone agreed it was good idea, including Thomas Jefferson.
What we know as our modern Thanksgiving didn’t come to life until 1863. Sarah Josepha Hale decided to promote Thanksgiving in her Boston Ladies’ Magazine and in Godey’s Lady’s Book. She also wrote letters to different presidents and governors.
Thanksgiving was finally established by Abraham Lincoln as the last Thursday in November. After being changed around a few times (to the third Thursday), Thanksgiving was established on its current date, the fourth Thursday of November, in 1941.
It has drifted away from it’s original focus of being thankful over the years. It has become a day to stay home from work, eat a lot of good food, and watch football. While none of those things are bad, we should all take the time to actually be thankful for our blessings, and let those that we are thankful for be aware of just how much they mean to us.
Truly be thankful this Thanksgiving for all that you DO have.
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Thanksgiving Does Not Mean You Have to Gain Weight
Everyone knows that Thanksgiving is a great opportunity to relax, and enjoy some time with our family and friends. Most of us also know it is a great way to pack on the pounds. While Thanksgiving has become associated with stuffing ourselves silly, there are ways to help curb your eating, and give yourself a positive, healthy start to the holiday season. Enjoy these tips to help cut back this turkey day.
Not eating too much on Thanksgiving actually starts on the previous day. The stresses of making travel arrangements, coordinating get-togethers, and buying supplies may cause you to start over-eating before the big day even arrives! Remember to take time to relax, de-stress, and take some time out for yourself during the month of November. This is actually a good philosophy to keep through-out the rest of the holiday season as well.
Making small meal changes and substitutions while cooking is one simple way to keep from gaining weight at Thanksgiving. This does NOT mean you have to prepare a tofurkey! Just substitute certain ingredients for healthier alternatives. Such as adding spices to your meals instead of butter or gravy. You can even substitute evaporated skim milk in desserts and chicken broth to gravy and mashed potatoes to add flavor without all the fat. You can try alternate cooking methods as well, like letting the fat drip off of the turkey or steaming the vegetables to make the meal healthier.
Even if your Thanksgiving dinner is early, do not skip lunch. If you’re starving when you go to eat, you will likely eat a lot more, even factoring in the extra lunch calories. Just remember to eat a sensible lunch, and don’t “pig out” before the big meal either. Try eating a healthy snack prior to the main course, such as a piece of fruit. You can also cut your portions of fatty foods by adding a healthy option at the beginning of the meal, such as a nice salad.
Instead of taking a little bit of everything, pick up the things you want to eat the most, and take only a sensible portion of each item. Many of us do pretty well when it comes to keeping our portions small at Thanksgiving, but depending on how many options you have at your meal, all of those small choices can add up to a lot of calories. By only taking the foods you want the most, you will consume fewer calories, but you’ll feel more satisfied because you got eat all of your favorites.
Besides limiting your caloric intake, try going for a walk with a loved one, or play football with the kids, or do some other phyical activity after the meal. This will help get your digestive system revved up to digest and burn off those extra calories faster. Another great option that the whole family can join in and bond at the same time is an active game like charades.
With just a little bit of effort and planning on your part, you can keep your waistline from expanding this Thanksgiving holiday!
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Five Tips to Avoid Weight Gain During the Holidays
It’s easy to fret about gaining back the weight you’ve spent significant time and effort losing with the holiday season fast approaching. Here are five tips to help you avoid putting on much weight, if any during your holiday celebrations.
Avoid Weight Gain During the Holidays Tip#1 - Fill up on more sensible foods
Foods which are high in fiber or water will fill you up quicker and help you avoid overindulging on the “bad” foods. Try taking an extra spoonful of fruit or vegetables when you fix your plate, and by the time you finish there won’t be any room left for the other high calorie foods, which are more likely to cause you to gain weight.
Avoid Weight Gain During the Holidays Tip#2 – Eat smaller portions
Of course everything on the table looks enticingly tasty, and it’s all you can do to keep from going back for seconds and thirds so you can sample everything. A very simple solution to keep this urge at bay is to take smaller portions of the dishes you are most interested in, especially those pound-packing desserts. Try to share a piece of pie or cake with your spouse, child, or another family member who may also be trying to watch their waistline.
Avoid Weight Gain During the Holidays Tip#3 – Drink constantly- before, during and after meals
Drink plenty of water, or another unsweetened beverage, before each meal as well as during and in between meals. The liquid in your stomach will help trick your mind into not feeling as hungry, and that reduces the tendency to stuff yourself with potentially fattening foods.
Avoid Weight Gain During the Holidays Tip#4 - Stay away from the snacks
If you choose to sit within an arm’s reach of the snack table, you will most likely have a tough time keeping yourself from unconsciously grabbing handfuls of party mix, chips, cookies, candies, and the like, and snacking on them all day. By positioning yourself on the other side of the room, getting the snacks involves a very conscious effort in getting up, and walking over to get the snacks, thereby reducing your tendency to mindlessly consume countless calories.
Avoid Weight Gain During the Holidays Tip#5 – Take an exercise break
If the weather is nice enough, go outside for a quick walk around the house or around the block. If you’re in a colder climate, you’ll be more inspired to quicken your pace and burn a few extra calories in the process. If the weather is too bad, do 10-20 squats, stretches, or other brief exercise each time you use the restroom. You will want to do just enough to increase your heart rate, but not so much that you break into a sweat. That way, no one else will know what you are doing so you won’t feel self-conscious about trying to maintain your figure and prevent weight gain.
If you still manage to put on a few extra pounds, don’t sweat it. It is likely that any weight you do gain will come off shortly after the holidays are over if you have been following a sensible diet and exercise plan. So, don’t stress, and enjoy the time you get to spend with those you love.
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The Holidays and Unwanted Weight Gain
Family and friends come together for celebrations of good cheer, and an abundance of wonderful food and drinks during the very special time of year we call the holiday season.
There are body-warming, hot beverages like hot chocolate and spiced cider, along with delicious desserts of warm pies and cookies, and of course the lavish meals of ham and turkey with all of the fixings.
We can’t forget all of the time we spend shopping for the perfect gift and preparing for house guests and parties. So, many of us tend to use the convenience of fast food for our meals on the go. With all of these wonderful things comes that unwanted holiday “curse”; that dreaded holiday weight gain.
We find ourselves having to make that New Year promise to eat healthy and diet to shed those extra pounds, even though we all know that this happens every year. There has to be a better way, right?
There has to be some way that we can enjoy the holidays, and not worry about having to pay the price for our enjoyment for several months in the New Year (just in time for bikini season). Of course there isn’t any magic pill that is fix this problem, but there are a few things you can do over the holidays to prevent unwanted excess pounds from packing on.
My first suggestion is to control your portions. Even though the food is so delicious that you just want to stuff yourself sometimes, try not to eat to excess. Spread out the pleasure by spreading out those tasty holiday dishes. There is plenty to go around, so enjoy your desserts, but don’t eat many of them!
Next, make sure you drink plenty of water. The suggested amount of water you should drink is at least 6 to 8 servings per day. You may find yourself needing to use the restroom more frequently, but you will also find yourself feeling more full causing you to eat less often because you won’t feel as hungry. The water will also help flush excess waste from some those fatty meals causing less clogging and bloating of those pipes (that would be the colon for those of you that may still be groggy from full tummy’s!).
Staying active is another great idea during this typically non-active time of the year. Take walks after your meals and you will be amazed at how much better you will feel. If it’s too cold outside, go to an indoor mall and walk around a few times. Not only will you be getting much needed exercise, but you’ll be able to enjoy the hustle and bustle of the season.
Happy Holidays!
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Four Easy Desk Exercises
Many of us sit at desks all day typing away at our computers. Because of this development in history most of us don’t get enough physical activity. This is why it is extremely important to do desk exercises.
The human body was not designed to sit around. Obesity and muscle related health concerns have been related to physical inactivity.
Being trapped at your desk all day is not an excuse to be inactive. Here are four easy desk exercises you can do without leaving the comfort of your cubicle.
Desk Exercise #1 – Quick Cardio
You need to elevate your heart rate often in order to keep your heart healthy. while the best cardio workout is to get it up and keep it up for at least 20 minutes – Every little counts!
If you have a spare 5 minutes during the day – that will be enough to get your blood pumping!
Here’s a great way to get your blood moving without having to leave your chair …
Pump your arms up above your head and then down again for 30 seconds. Next, you’ll want to tap your feet rapidly back and forth – like you’re running in place. Alternate arms and feet for about five minutes.
Desk Exercise #2 -Arm Stretches
If you’re on the computer all day it is important to stretch your arms and wrists. stretching helps to relieve stress created by repetitive movements.
Here are some wrist and arm stretches that can be done quickly and easily.
Extend your arm straight out in front of you. Your wrist should be bent back so your palm is facing out (away from your body). Use the other arm to pull back your hand. You should be able to feel the stretch in your whole arm. Repeat with the other arm.
Next you’ll want to press your palms firmly together in front of you. Your elbows should be bent and lifted. Bend your wrists back and forth, pushing with your hands.
You should also raise your hands directly above you while interlacing your fingers. Keep your shoulders relaxed. Slowly lower your arms so that they are directly in front of you, then raise them high above your head again. You should do this 3 to 5 times.
Desk Exercise #3 – Leg lifts
You can damage your legs by sitting or standing in the same position all day. Lack of circulation in your legs can cause blood clots and other conditions as well as result in pain.
Improve the health of your legs by increasing the circulation with the following exercise.
Sit up straight in your chair. Extend one leg until it is straight in front of you. Hold it there for a moment and then return it back to the floor. Continue this exercise alternating legs for 3 to 5 minutes.
You can also lift one leg a few inches off the floor while keeping your knee bent. You’ll want to hold it there before returning it to the floor. Repeat for a few minutes while alternating legs.
Desk Exercise #4 -Back stretches
Sitting at a desk all day can also be murder on your back. You can actually relieve back pain at work without taking time out of your day. This will require a bit of concentration on your part.
You’ll need to be sure that you use proper posture throughout the day. By learning to sit up straight in your chair without slouching will cause long term relief of pain.
If you experience back pain throughout the day you can find temporary relief by pulling your stomach forward while arching your back and bending your shoulders back. Another great stretch for your back is to to sit up straight with your body facing forward in your chair while turning around with your upper body.
While these exercises aren’t going to give you a killer body, they will help you feel better and make you healthier.
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Fun Family Thanksgiving Ideas
Thanksgiving should always be a fun time of celebration, eating, and thankfulness with your family. Here are some ways to help make Thanksgiving even more fun and memorable for you and your family this year.
Thankful cards- Everyone should make a card for each family member (or friend) that will be your guest for Thanksgiving this year. (Don’t forget to include your loved ones that live with you!)
Be sure to tell that person what you love the most about them and why you are thankful for them on each card. These will be memorable years later when all of the food is long forgotten.
Recipe books- A few months before Thanksgiving, make a list of each family member and friend that shares in your celebration. Beside their name, make a note of their best dish. Call or write to each person and ask them for a copy of that recipe, along with one or two more of their personal favorites that they’d like to share.
When you have collected all of the recipes, compile them into a booklet and print them out. You can use your personal computer and printer, or seek professional services for a longer-lasting recipe book. After all of your guests arrive for Thanksgiving dinner, give everyone a copy of your very special recipe book.
Family scrapbooks- Gather as many family pictures as you can. If you don’t have many, you can get extra prints made at any local copier. Purchase mini scrapbooks at any scrapbook supply store, along with stickers, markers and various scrapbook supplies. Create miniature family scrapbooks, using one photograph per page.
Be sure to write what you are thankful for, in relation to each family member, on their designated page. On Thanksgiving day, give a copy of your mini family scrapbook to each family member as a memento after dinner. It will be one celebration no one will be likely to forget for years to come.
Be sure to leave us a comment with your own Fun Familiy Thanksgiving Ideas!
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3 Easy Ways to Lose Weight
Did you know that there are three easy ways to lose weight?
Eat less, Eat differently, and Move more.
You’re probably saying “Yeah, I knew that, but how exactly do I implement them?”
Once you master these 3 easy ways to lose weight, you’ll be surprised at how easily the pounds come of. Let’s look at the 3 ways individually:
Easy Way to Lose Weight #1 – Eat Less
Many people believe this is the hardest of the three methods for losing weight. It really doesn’t have to be.
Remember eating less doesn’t necessarily mean eating less food – It’s eating fewer calories. Think of creative and imaginative ways to begin to eat less. Here are some tips you can start with:
- Eat from a smaller plate
- Fill your plate 1/2 full of low cal vegetables
- Put each item of food into it’s own small bowl or plate
- Drink lots of water – most cravings are actually due to thirst
- Eat a bowl of vegetable soup before each meal
- Chew each bit thoroughly – Savor the flavor
- Put your fork down after each bite
The possibilities are endless. Just put on your creative hat and try something new. Be sure to leave us a comment with the tips that help you eat less!
Easy Way to Lose Weight #2 – Eat Differently
You don’t want to do a complete re-haul on your eating behaviors all at once. Begin with small changes and move on from there. You’ll find that there’s really a big payoff when you begin to eat differently.
Most overweight people are really lacking on their 5 to 8 servings of fruits and vegetables a day. If this is you, why not try eating just one more serving then you’re currently eating.
If you’re not eating any fruits and vegetables, then start by adding one fruit to your diet each day. Maybe at breakfast or as a mid-morning snack. Fruit is naturally sweet and will help ward off craving later in the day.
Each week add one more serving of fruits or vegetbales to your daily diet. Before you know it, you’ll easily be consuming your 5 to 8 servings daily without out much effort or thought on your part.
Other small changes you can make are:
- Eat whole wheat bread instead of white bread
- Eat brown rice or whole wheat pasta in place of their white counterparts
- Begin cooking with olive oil
- Use one less teaspoon of sugar in your coffee or tea
- Have a small salad before lunch and dinner
The BIG thing to remember is to change just one thing at a time.
Easy Way to Lose Weight #3 – Move More
Stop groaning …. It’s not that painful! No one is asking you to train for a marathon or workout for hours a day.
You need to start with where you are at right now. Add movement to your regular daily actvities.
You should be walking at least 30 minutes a day. It doesn’t need to be all at once though. Try walking in place or walking around your home during commeercial breaks – or every hour.
Do you realize if you took a 5 minute walk around your home or office every hour that within ten hours your would have walked for 50 minutes?
Try moving your arms too. Do some stretching exercises. Lift a 5 pound weight at your desk every hour.
Other simple ways to move more include taking the stairs instead of the elevator or escalator, parking further from your destination instead of in front of it, and playing with your kids outside (which would be good for everyone).
Don’t stop with these suggestions, get your creative juices flowing.
Remember, you only have to do three easy things to bring about a weight change.
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12 Tips to Lose Weight Naturally
So you want to lose weight naturally?
The best way to lose weight naturally is to to make it a habit to Eat until you feel comfortable – not stuffed!
Begin eating healthier low fat foods 90% of the time and you should begin to lose weight. You’ll find that when you make healthier choices you can actually eat more food and still lose weight.
You may begin to shed weight just be eating less and exercising a little more. Or you may be the type that loses weight very slowly. Every pound you shed seems like a long uphill battle. Remember it’s a battle worth fighting. You are uniquely made. We each lose weight at a different pace. What works for you, may not work for me.
Try to think of the food you put into your mouth as your allies, not your enemy. By eating a healthier diet you’ll find you have more energy and stamina. This in turn will help you to stay on an exercise program. Be patient and you will reach your desired weight loss goal. Eat healthier low fat foods 90% of the time and you should begin to lose weight.
Over the last few decades we have become obsessed with “Fast Food”. And not just from the fast food restaurants. We want to open a can, heat it up and eat it. We buy pre-cooked everything from canned and frozen foods to prepackaged and frozen meals. If you truly want to lose weight and improve your health, it’s essential that you learn how to read food labels. You’ll be amazed at what you have been feeding your family and yourself.
12 Tips on How to lose Weight Naturally
- Eat 3 or more servings of vegetables a day
- Eat 2 or more fresh fruits daily
- Eat foods from all food groups
- Eat whole grains
- Eat more fish and poultry
- Reduce the amount of processed foods you eat
- Reduce your sugar intake
- Drink 8 or more glasses of water per day
- Eat 5 – 6 small meals per day
- Eat only when you are hungry
- Do not eat foods you don’t like
- Incorporate regular daily exercise into your life
We wish you much success in your quest to lose weight naturally.
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