7 Ways to lose 10 pounds this month

I need this article. I haven't seen my skinny sister in years and I am going to visit her in a little less than 4 months. If I lose 10 lbs in the next 4 months that will be a great start to my goal of 60 for the year.


Healthy Diet Plan

Diet and Weight Loss

It's almost like the quest for world peace. It's something everyone says they want, yet very few ever do what it takes to move them in a permanent positive direction. It is the focus of so many people's lives, yet their successes are few and far between. So what am I talking about? Weight loss. How many people do you meet in the course of a day who would not like to lose a few pounds? Not very many, I bet.

So why aren't more people losing weight successfully? With all of the attention on weight loss and the $40 billion spent each year on diet aids, America should be the fittest country on earth (we are not, in case you were wondering). Did you know that there are more overweight and obese people today then ever before in history? Did you also know that deaths associated with obesity- related diseases are at an all time high?

This I find interesting; that despite the constant barrage of diet information with new studies, new super diet pills, and the like, we are still fat. So what is going on?

I can tell you that part of the problem is all of the information and misinformation out there. There are studies that prove one method works, and another study contradicting the previous study. We have various "experts" who cannot seem to agree on even the most basic information. So who do you believe, who do you trust? One quick indicator is if they have a product to sell, (i.e. nutritional supplements, meal replacements) you may want to check into their claims, as well as their motives.

I don't have an M.D., but if there is one topic that I know a lot about, its weight loss. When it comes to weight loss, I have been there, done that and am 45 pounds lighter, thank you very much.

What I am about to share with you is not new information. It's common sense. (Now there is something that is missing from the world today.) If you follow the tips I am about to share with you, I can almost guarantee permanent weight loss and a healthier future. Here we go?

Give up the bacon and eggs that you have been eating for breakfast and start your day off with plenty of fresh fruit. Forget about breakfast cereals too. Instead eat bananas, oranges, mangoes, strawberries, watermelon, whatever fruits you feel like having. Don't be concerned about calories. Let fruit be all you eat until lunch.

Limit your meat (steaks, chicken, fish, yes, it's a meat.) to 3 meals a week. A lot of people like to eat meat at every meal. I used to be one of them. If you are one of them, you need to do some research of your own to understand how hard that is on your body. Eating that much animal product is good for no one except your doctor and the meat producers.

Increase the amount of salad you are eating. If you normally have a small token salad on the side just to add color to your meal, its time to refocus. Move that small salad to a bigger plate and add to it. Make the salad the center of your meal and watch the pounds drop off. Now remember, adding a bunch of things from the salad bar that are not vegetables is not what we're talking about. Forget the high fat dressings too. Using less dressing and those of a low fat variety will allow you to taste the salad and not just the dressing

4 Limit the amount of processed foods. What is processed food you ask? If you didn't find it in the produce section of the grocery store, it is probably a processed food. Anything that requires an ingredient list is probably a processed food. Breakfast cereals and granola bars are advertised as health foods, but in reality they have very little going for them nutritionally. Really start to pay attention to the amount of processed foods that are out there and you will begin to understand why there is an 'obesity epidemic' in this country. Take note of the amount you are eating, and how much you are feeding to your children. Your children deserve better than that. Get them eating more of the wholesome foods too.

Increase the amount of veggies you eat, especially raw veggies. If there is a magic food out there for weight loss, fresh fruits and veggies are it. Start eating predominantly fresh fruits and veggies and just watch the pounds melt away.

Limit the amount of dairy products you consume to 3 meals a week. This one can get tricky. The Dairy Association is convinced that you need to be eating dairy every day at every meal whether you want to or not. When I go out and order a garden salad, why does it more often than not come with cheese and bacon on it? Since when did we start growing cheese in a garden? And how is bacon a vegetable? You really have to be paying attention because they will sneak it in anywhere they can.

Get some form of exercise everyday. This is almost a no-brainer. Is there anyone alive who does not know what happens to muscles if we don't use them? Are we all aware that your heart is a muscle? Get out there and get your heart going. If you follow all of the above tips, you are going to have so much extra energy that you are going to need to do something with it anyway, so get out there. 20 minutes of vigorous aerobic exercise 4-5 mornings a week coupled with a good weight training routine will do wonders for you.

It is important to remember that there is no magic pill. Permanent weight loss has to be tied to your lifestyle. A healthy lifestyle will promote good health while an unhealthy lifestyle will produce health problems, excess weight, and potentially deadly diseases. You can make your choice. I have made mine, and life on this side of the fence is pretty great.

Follow these seven tips and you will make more progress in one month than you have made all year.

Julie Rayburn is a Lifestyle Coach for Vitality Health and Fitness. She has developed a program to help people lose weight and take control of their health.

Calories in Pizza

I won't admit how much I ate. It wasn't terrible...but it wasn't good.

I saw that a personal pan pizza was 650 calories. I think I ate two.....and there you have it. Almost an admission. WOW! NO wonder I am fat. But Drats...who can really blame me? Arghhhhh!

Diet and Diabetes

Since my husband will be learning a new way of eating when he visits the doctor, I think I will just adopt his life-style change. It can't hurt.

We are adding a 40 minute workout to our day. It might be hard for us to do it together since I work different schedules. But we are going to give it our best shots. It is always easier to walk or exercise when someone does it with you.

I will also be doing this to help with my lupus.

Exercise: As paradoxical as it seems, adding exercise to your daily routine will add energy to your life. Exercise provides increased stamina and strength, better sleep and increased self-esteem. All of these are important for good job performance. Even walking ten minutes a day is a good place to start. It requires no special equipment other than a good pair of walking shoes. Sometimes taking a walking break during the workday will energize you for the rest of the day. Gentle stretching after your walk is also beneficial. For some, a beginner's yoga class will improve strength and flexibility. If joints in the legs or feet are problems, water exercises in a warm water pool will improve strength and endurance. Even walking in waist deep warm water has benefits. Learning relaxation techniques or meditation can enhance your rest periods and improve performance.

Looking Like an Elephant

While this might not sound good after I have been "dieting" for a month. I thought I had gained more. (and maybe I had) I got on the scale at work yesterday and found that I was only up three pounds since the last time I weighed. Which was right before Christmas.

I plan on weighing more often. I just need to buy a scale. So from the 13 pounds I lost last year...I am only up three. SO it doesn't seem so overwhelming to kick it into gear and lose more.

I am going on vacation in June. My sister weighs about 100 pounds. I don't want to look like an elephant next to her. WISH ME LUCK! Only I have a few less wrinkles than she does!

Sink your teeth into this!!!

Here is one of the best articles I have found so far on how to add some healthy good foods to your diet. I hope you enjoy reading this....and eating some of it's suggestions!

Cooking Cures

By: Reader's Digest

Homemade is healthier.

We eat 50 percent less calories, fat, and sodium when we eat at home than when we eat out, notes the American Dietetic Association, the nation's premier source of nutritional knowledge. Nevertheless, lots of obstacles can get in the way of putting a healthy breakfast, lunch, or dinner on the table. But, these cooking cures won't take any more time than you're spending now to make a meal.
Strategy #1

Use lots of precut, pre-washed, and/or frozen fruits and veggies

The cure for: Thrown-together dinners that feature no produce because you don't have the time or energy to buy, clean, chop, and cook it.

Heart-healthy bonus: Frozen veggies and fruits have as many, and sometimes more, nutrients than fresh because they're usually frozen soon after picking, when nutrient content is highest. Precut produce is also usually as nutritious as fresh.

The plan:Load your refrigerator with precut, pre-washed, and/or frozen veggies, as well as frozen berries (and in winter, other frozen fruits, such as peaches). These convenient veggies cook up fast in the microwave, and having a variety on hand could double or triple a meal's veggie servings because it's so easy to open the bag, heat, and eat.

Strategy #2

Stock your pantry for heart-healthy "magic meals"

The cure for: Nights when you're too tired to even figure out what's for dinner, and you've prepared nothing in advance.

Heart-healthy bonus: Fiber to lower cholesterol, spices and flavorings rich in antioxidants, good fats to please the palate and protect against atherosclerosis, and calcium to help control blood pressure.

The plan: Think like a short-order gourmet cook, and you could sit down to a cheese omelet with a spinach, mandarin orange, and pecan salad on the side; pasta with clam sauce and mushrooms and a glass of merlot; bean burritos with guacamole; and more--in just 15 minutes. The key? Your imagination--and a pantry stocked with healthy basics and a few fun, high-flavor extras.

By keeping quick-cooking items (such as eggs high in omega-3 fatty acids; whole wheat pastas; nuts; canned beans; canned seafood; whole grain breads; and reduced-fat, low-sodium cheese) on hand, you'll be ready to whip up something fast and flavorful even on nights when you're drop-dead tired--the nights when you most need a good meal and are most vulnerable to eating too much of the wrong stuff. Here are four more fast, flavorful ideas.

* Supercharged soup. Add rinsed, canned beans and frozen veggies to low-sodium canned minestrone or vegetable soup. Serve with whole grain toast and a fruit salad (canned fruit mixed with frozen berries).
* Field greens with chicken. Rinse bagged spinach, arrange it on a plate, and top with nuts, precut carrots, and cherry tomatoes. Add strips of precooked chicken breast and dress with olive oil and balsamic vinegar. Have sliced melon for dessert.
* Simple pasta with white beans. Cook whole wheat spaghetti, then toss with olive oil; Parmesan cheese; black pepper; and rinsed, heated canned white beans. Serve with steamed broccoli and fruit. (Variation: Toss the spaghetti and beans with a spoonful of pesto from a jar.)
* Turkey melt with cranberry sauce on whole wheat. Arrange sliced turkey on whole wheat bread and top with cranberry sauce and one slice of reduced-fat, low-sodium cheese. Microwave until the cheese melts. Serve with a green salad and top off the meal with mixed berries and a dollop of low-fat frozen yogurt.
Strategy #3

Make small changes

The cure for: A pretty good diet that could use a nutritional upgrade--more fruit and veggies, more fiber, more good fats, more dairy, or whatever applies to you.

Heart-healthy bonus: These changes are small enough, and tasty enough, that you'll soon make them part of your cooking repertoire--giving your cardiovascular system a steady dose of antioxidants, good fats, and vitamins and minerals.

The plan: You don't have to overhaul your kitchen and cooking style to eat for a healthy heart. Start with these smart cooking cures.
o Garnish fruit salads, green salads, and cooked veggies with chopped nuts for an extra helping of monounsaturated fats. Toss a handful into muffin and pancake recipes or add some to yogurt. For extra flavor, first toast the nuts in a 350°F oven until golden, 5 to 10 minutes.
o Top salads with avocado slices, rich in monounsaturated fat. Skip the bacon bits and croutons, which are dripping with saturated fat and trans fats.
o Cook or serve veggies with a drizzle of olive or canola oil. Fat helps your body absorb more of the antioxidants, vitamins, and minerals in vegetables.
o Think in color. Serve fruits or veggies in contrasting colors: red peppers with broccoli, blueberries with peaches, or carrots and peas. New research suggests that the antioxidants in vegetables and fruits work harder when they're combined.
o Use canned salmon instead of tuna in your lunchtime “tuna salad” for a hefty dose of omega-3 fatty acids.
o Toss rinsed, canned beans into everyday foods--chickpeas on salad and kidney beans in spaghetti sauce. Beans are rich in appetite-controlling fiber.
o Keep a jar of minced garlic and a jar of minced ginger in the fridge. Use each at least once a week to season veggies, meats, or soups. Garlic may help lower cholesterol and cut the rate of plaque buildup in arteries, and antioxidant-rich ginger fights inflammation and may discourage formation of blood clots.

Eat Nuts

I was talking to a woman yesterday who had cancer. She said she had to learn the hard way that sugar (carbs) feed cancer.

I thought I would do a little research on the subject.

Here is an interesting article.

Home » Cancer Information » Nutrition » Your Nutrition Questions Answered » Sugar and Cancer: Is There a Connection?
Sugar and Cancer: Is There a Connection?

The facts about sugar and cancer can be confusing. They often are presented in a way that is misleading and anxiety-producing for people with cancer. However, if you learn a bit about the science behind the connections between what we eat and cancer risk, you can make wise nutrition choices for better health.

The concept that sugar feeds cancer is not useful. Sugar feeds every cell in our bodies. Our bodies need glucose, or simple sugar, for energy. Even if you cut every bit of sugar out of your diet, your body will make sugar from other sources, such as protein and fat.

So cancer cells need sugar to grow, just like healthy cells. It helps to remember that there is nothing particular about sugar that “feeds” cancer cells any more than sugar feeds all cells in our body.
Do I need to be concerned about sugar?

Even though sugar doesn’t exactly “feed” cancer cells, it is a good idea to limit the amount of sugar you eat. This is because when you eat a lot of sugar, your body produces a lot of insulin.

Insulin is a natural substance made by the body. Insulin can tell cells to grow. In simple terms, insulin can “rev up” cell growth. For healthy cells, this is a good thing. This is because the cells in your body grow, divide, die, and are replaced as part of the natural process of living. However, cancer cells can grow, too, when our bodies produce too much insulin. So while some insulin in the body is normal, excess insulin may encourage cancer cells to grow more, which is not a good thing.

This is the downside of insulin: Our bodies need it to function, but it’s unhealthy if we make too much of it.

In summary, sugar does not “feed” cancer cells. However, a lot of sugar can cause our bodies to produce too much insulin, and this is not good for health.
Should I avoid all sugar?

You don’t have to avoid every bit of sugar in your diet. There are three other things in the diet that can help the body produce less insulin. These are protein, fat, and fiber. When eaten along with even the simplest sugars, these three items help the body to make less insulin in response to simple sugar.

If you eat sugar with some protein, some fat, or some fiber, your body won’t produce as much insulin. Eating this other food helps your body process sugar more slowly, and this means that your body does not overproduce insulin. In short, protein, fat, and fiber help your body process sugar in a more healthful way.
Putting the Information to Work for You

For an example of how this works, think about fruit and fruit juice. The amount of insulin your body makes after you eat a piece of fruit is much lower than the amount of insulin produced when you drink fruit juice. Whole fruit contains the type of fiber that helps balance out the sugar in fruit.

For another example, think about eating specific foods together to get a healthier snack or meal. Instead of having two pieces of fruit as a snack, try having one piece of fruit and a small handful of nuts. The nuts contain protein, fat, and fiber. These three things help your body keep insulin in balance.
The Bottom Line

The most important point is that sugar itself is not bad. However, too much sugar, without enough protein, fat, and fiber to balance it out, can cause our bodies to make too much insulin. To prevent this, you should limit the sugar in your diet. The key is moderation. Use the following tips to help yourself find a healthy balance with your food choices:

* Stick with naturally occurring sugar, such as the sugar that is found in fruit. This is a much healthier option than processed sugar that is found in candy, cake, desserts, pie, and baked goods.
* Avoid concentrated sources of sugar, such as soda and fruit drinks. It is OK to have 100 percent fruit juice in moderation. Stick to a 6-ounce serving. But avoid fruit drinks that don’t contain any real fruit juice.
* Limit your “treats,” such as dessert, to just a couple of times each week. Have a modest serving size.
* Focus on whole, healthy, unprocessed food, including vegetables, fruit, whole grains, legumes (beans, lentils, and peas), nuts, and seeds.

When you understand the science behind the headlines, you can relax and focus on eating a healthy, well-balanced diet that will put you on the road to wellness.


More food for thought!