Nothing tastes as good as skinny feels.

The first time I read that, I thought to myself, "BULLS**T".  After all, I'm a pretty skilled cook, and can create orgasmic gourmet meals on the fly out of little more than a couple of random items lurking in the back of the cupboard. Having never given in to the typical recreational addictions people pursue, I had landed on food as my unhealthy obsession... and it was all about FLAVOR, baby. Many, many times my mouth would keep craving long after my belly protested, which eventually landed me in the morbidly obese hot seat.

Of course, at the time I was 225 pounds of post-baby, marital depression hotness, and as such resistant to anything that threatened the sanctity of the only reliable and faithful lover I had ever known... FOOD.

It was a difficult decision to walk away from that relationship.  I chose to leave on many occasions, and would get thirty, forty, and even fifty pounds away before food would slowly lure me back in and seduce me with fried bits of heaven and chocolatey goodness. It seemed it would never end, this on again, off again love affair.

Even the threat of a shortened life span, difficulty breathing, total lack of energy and desire for all things helpful were not enough to conquer this dysfunctional marriage I had entered into with food.  No matter what I just couldn't get the motivation to get out - and stay out.  My viscious lover was always waiting, always beckoning, holding me hostage one little pound at a time. Comforting me through illness, death, bankruptcy, divorce, and a thousand other losses... celebrating with me each tiny but rare victory that came peppered throughout. On again. Off again. I love you. I hate you. GO AWAY. COME HERE. It was a terrible obsession.

And then it happened...

I'd like to say it was some profound epiphany, that I had a spiritual awakening that inspired the apocolyptic battle that resulted in FINALLY breaking the bond and navigating my escape. Lord knows I had tried that approach many times with mild success on occasion. Nope. Nothing that cool.

It was a guy.

A very sweet, very funny, very entertaining, very hot .... guy.

And I wanted his attention.... BAD.

Unfortunately many of you will read that and be disappointed. You wanted to hear "I chose to be healthy!" or "I did it for me!". But I venture to guess most of you are going to relate, whether you want to admit it or not. As women, we just can't get THAT motivated for our own good. We HAVE to have outside stimulation. You see, it never dawned on me that I already HAD his attention - that he had already seen me as I was - through the barrier of the weight. No, this was no Shallow Hal... this was a real man. And I didn't get it. In my mind I imagined that I was suddenly having to compete with every 98 pound Russian Super Model on the planet... and I was NOT going to be bested by some skinny minnie. My competitive triggers were tripped, I had work to do. LOTS of work to do.

Long story short, that got me motivated to return to the battlefield and conquer this bitch once and for all. I put in the hours, adjusted my nutrition, found activities I could get happy about doing daily that would count as exercise. I set a goal, and a date, and went to work making it happen. I had my eye on THE PRIZE (and what tasty prize indeed!) and I was gonna have it no matter what it took. One day at a time I suited up and showed up, determination in hand, and eventually I hit it. The original goal. The body that could get the attention I imagined I was earning.

This is where the knight on the white horse rides in, right?  Not exactly.

Truthfully, "The Guy" is certainly an ever present intoxicating addition to my life. An appendage really, a piece of me that I cannot fathom being without. Did I "get" this guy you ask? Get to "snag" my crush? "Land" my man? Not quite like I intended to. Maybe in a much more fulfilling way than I had ever imagined. Instead, I got an amazing best friend on a deeper level than I have ever known, really. So I'm figuring out how to deal with being horribly in love with my "friend"... okay, I'm HIS friend... he's MY universe.... sigh.....

Oh don't worry ladies, I'm not giving up on happily ever after just yet. Good things come to those who wait.

The point is I also got something else along the way - I rediscovered ME. And now when I look in the mirror I recognize that girl! And I see her and I want to protect her accomplishments and show her off to the world. I am so proud of what she's done that I have found ridiculous amounts of discipline and self control to keep the evil Ex (unhealthy foods) away. And if not this Guy, eventually, someday, there will be another, and in the mean time the benefits keep rolling in....

The "Skinny Jeans" that I can button without sucking my belly in - and are in fact now too big.
The size "8" dress I put on yesterday that fit like a very flattering glove.
The super cute stilletto heels I can now wear without worrying about balance.
The energy I have. The way my body feels sexy to even me. The compliments I get from loved ones who haven't seen me in forever. The daughter that wants to borrow MY clothes for a change. The young guys who suddenly want to help me pump my gas, or open doors for me, or flirt with me at the check out stand. (They don't have to know my heart is already completely on hold and won't be swayed.) The spa technician that literally thought I was lying to her when I told her my age and how many kids I had given birth to as she worked on my slim naked body. The random strangers who suddenly want to strike up a conversation with me. THE WAY IT FEELS TO STEP ON THE SCALE AND WALK AWAY GRINNING!!!!! Yep all of this and more... feels GOOD. And you see, nothing I ever put in my mouth EVER tasted as good as all that.

So you see Virginia, NOTHING tastes as good as skinny FEELS.



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Emotional Overeating: Knowing Where to Turn

Emotional overeating can seem like a prison with no way out, and when you do think of seeking treatment, it can seem too overwhelming to consider. Sometimes it helps to have some simple steps and treatment programs laid out clearly, so it doesn't seem so overwhelming. Following is a list of common treatment options for emotional overeating disorder, as well as some tips on things you can do and some cautions on what not to do.

Common Treatments

First, recognize your problem. Know you're not alone - the number of people who suffer from emotional overeating disorder is significant.

* Counseling - Individual, group, or family counseling can prove very helpful for people who experience emotional overeating. Counseling treatment usually involves some nutritional and dietary guidelines and treatment of underlying emotional problems.

* Surgery - This is a somewhat controversial treatment for emotional overeating - it addresses the physical aspect of the problem rather than the emotional. However, in combination with emotional therapy and extensive medical counseling, surgery is a viable choice for some sufferers. Usually, surgical options involve decreasing the space available in the stomach, usually by a lap-band or gastric bypass procedure.

* Medication - Under the care of a professional, medications - usually anti-depressants - have been shown to provide relief for many who suffer from emotional overeating. This may be due to the suspected connection between overeating and depression - research continues to point to the relationship between the two problems.

Tips - What You Can Do

* Exercise regularly - Yes, you've heard this one, but it's really an important aspect of managing emotional overeating. Exercise may improve mood, improve energy levels, and increase your self-image - all part of overcoming emotional overeating. You can start with just 20 minutes of brisk walking three to six times a week.

* Eat well - What you do eat is as important as what you're "not allowed" to eat! Sometimes, emotional overeaters can be overcome by cravings for certain "forbidden" foods, like ice cream, candy bars, and potato chips. But if you're full of and surrounded by healthy foods, you can dig in without feeling guilty. Keep fresh produce on hand and eat lots of lean protein, veggies, fruits, and whole grains.

What Not to Do

* Keep unhealthy snacks handy - If you don't have the unhealthy food in the house, you will probably be less likely to head for it in times of emotional distress. In other words, make it hard on yourself to get the foods you want to eat when feeling bad - cross ice cream, junk foods, and fatty snacks off your grocery list.

* Crash diet - Trying to starve yourself or go on an extended fast is not recommended. You may compromise yourself nutritionally and/or physically, and crash dieting tends to result in more overeating afterward.

Could You Have an Eating Disorder?

Do you find yourself gaining weight during times of stress? Do you fear boredom because you know you'll simply eat to fill the time? These are just some of the symptoms of emotional overeating. If you think you may suffer from this relatively common eating disorder, here are some signs and symptoms that may help you identify whether or not this is what you're struggling with.

Mindless Eating

If you have a binge eating disorder or emotional overeating problem, you may stuff food in and not even really taste it or realize what you're doing. It's as though you are "out of it" and just mindlessly stuffing food into your mouth.

Feelings of Guilt and Shame

Many people with emotional overeating disorders feel really embarrassed and hateful of themselves after they've got through with an eating binge. The problem, of course, is that these negative feelings may make you reach for more food for comfort.

Eating in Secret

Because of being embarrassed, may emotional overeaters will eat in private, reserving their "naughty" foods for when no one is looking.

Always on My Mind...

Do you think about food all the time? Do you feel anxious about the prospect of leaving the house without snacks or money to buy food? Constantly thinking about food (food obsession) may be a sign that you have an emotional overeating disorder.

Feeling Sick

Sometimes, emotional overeaters will eat and eat to comfort themselves, and then feel sick afterward. Obviously, this is your body's way of telling you you've eaten far too much more than is good for you; but for emotional overeaters, this sickness does not necessarily deter the next binge.

Identify Your Triggers

Emotional overeating is usually triggered by something - emotions, yes, but sometimes we need to be more specific than that. Identifying your personal triggers can go a long way toward helping you overcome the disorder. Basic trigger categories include:

* Emotional - Eating to relieve boredom, stress, or anxiety

* Psychological - You may eat in response to negative, self-destructive thoughts

* Environmental/Situational - You may eat simply because the opportunity is there. Also in this category is the habit of eating while doing another activity, such as reading or watching TV.

Do any of these signs and symptoms describe you? If so, don't despair - there are treatment options available for emotional overeaters. Check with your healthcare provider for advice on therapists or specialists in your area.

How To Eliminate Stubborn Stomach Fat

Have you recently decided to lose weight and want to focus on burning off that unwanted stomach fat but   aren't sure of what the best ways are? There are countless ways to loose stubborn stomach fat, but here are a few simple steps that will burn off that fat and keep it off. Although, it will be up to you to keep up with these steps to ensure that your results stay with you. If you stick with it, you will not be disappointed and you will love your new body! To get started, there are two types of fat.

There is subcutaneous fat and that is the fat that we can see, and visceral fat is the fat we can’t. People store fat in different ways. Unfortunately for most,especially in women, the fat is stored in the most unwanted place and that's on your stomach. The first step is exercising for weight loss. Any and all types of aerobic exercise will facilitate fat loss all over your body including your stomach. Stomach fat is the first to burn off when you exercise no matter what size you are or how your body is shaped. It works the same for everyone. You can't just pick one part of your body and just lose fat in that specific spot.

When exercising to burn off stomach fat, make sure that you focus on exercises that are focused on burning calories and not just relying on sit-ups and crunches to flatten your stomach. Cardio is the number one and most important way to reduce stomach fat. If your bellyis covered in fat, no amount of sit-ups will change anything. In order to see those abdominal muscles, you need to get rid of the fat that is sitting on top of them.

Cardio is the key to getting rid of that fat. Adding resistance training into your exercise regiment. According to a 2006 study by the International Journal of Sport Nutrition, combining cardio with resistance training is going to be more effective than just doing cardio alone. If your wondering what resistance training is, well it is any type of training that involves free weights, exercise equipment or resistance bands.

Reducing the amount of calories you consume and switching out fatty foods for foods that contain good fat will make a huge difference. If you keep eating unhealthy, you are never going to get rid of that belly fat. You must throw out your old eating habits and bring in new healthy eating habits. Just by reducing your calorie intake by 500 a day of bad for you foods, you could lose up to a pound a week.

You should consume at least five servings of fruits and vegetables and at least two servings of lean meats or fish a day. Whole grains changes the glucose and insulin response in your body that speeds up the melting of fat and reach the deep hard to get rid of layer of fat sitting on top of your abdomen. Eat good for you fats. These fats include; nuts, berries, eggs, protein, oatmeal, soybeans, avocados etc..

Eating the good for you fats, helps to prevent the accumulation of hard to reach fat and the fat that you can see and grab. The most important step is to stay motivated. By deciding to get rid of stomach fat, you are making the best decision that is going to benefit your life in the long run.

Deciding to get healthy and shed that unwanted fat is going to help you prevent diseases such as diabetes, cancer and cardiovascular diseases. Your goals are achievable, even though at times they may seem like they aren't. If you stay focused, dedicated and motivated you are going to shed tons of fat and also better your life.

The Ultimate Fat Burning Exercises

Exercising gives you incredible benefits. If you want to know what the best fat burning exercises are, this  article is what you're searching for. You will learn the top three fat burning exercises and how they work. These exercises will give you the optimum results, and give you an amazing looking body as well. Before we get started, remember that nutrition plays an important role as well.

Eating right coupled with exercising will give you the best results. To get started, any exercise that increases your heart rate is going to burn fat and keep it burning throughout the day. These three exercises are designed to target unwanted fat in both men and women and they will also give your muscles a wake up call.

So let's get started. Having a good cardio conditioning program such as interval training is a great way to increase your heart rate and burn away fat without burning away at your muscle tone. Alternating bursts of intense activity such as running for five minutes and then walking for a few minutes and then repeating this process for at least 20-30 minutes will burn fat fast. This will help you burn more calories and more fat. With this exercise, your body will keep burning fat and calories for up to 48 hours after your workout.

Plyometric workouts will work your entire body and will increase your heart rate extremely fast within the first 15 seconds. This is also the most popular exercise. You are working every aspect of your body all at once. Plyometircs are jumping movements that uses your body weight as the basis of explosive energy and movements that will burn fat fast. There are hundreds of plyometric moves that but for example, you can start by performing jump squats. By getting into a squat position, thrust your body into the air and then return to the starting position. Do this for as many times as you can.

Strength training gives you the added benefit of increasing your metabolism. With a higher metabolic rate you will be burning more calories each day doing normal every day activities. Strength training challenges your muscles through resistance. Combining strength training with plyometrics is the number one way to burn stubborn fast off and burn it off fast. Putting these two exercises together is going to melt fat away and give you that toned and lean looking body. Taking the intensity of plyometircs and mixing it with weight training is only going to increase your results.

These exercises are a great way to spice of your normal routine. Your body can get used to the same thing, that's what's called a plateau. By adding these exercises in with your normal routine, you will jump start your body and wake up your muscles. You will see more amazing results even faster. The good thing about the specific exercises, is that your body never gets used to doing the same thing, because you are constantly changing it up. This is known as muscle confusion. With this, you won't ever hit a plateau, you will just keep seeing results. Switch up your exercise routine today and see what these exercises can do for you.

Never give up on your dreams.

 

This one comes as a reminder today, for me as well as you. There were so many times I got discouraged over the course of the journey, fell down, cried, almost gave up, gave in to temptation... but in the end that day came that I woke up, stepped on the scale and HIT MY GOAL!

I love how different things are for me now. But what I learned even better that how to make good food choices and stay active, was that IT IS POSSIBLE, it is doable, and even if your goal seems a million miles away - keep plugging, because nothing feels as good as the day you look over your shoulder and realize you met and surpassed your goal and left the finish line behind!  HANG IN THERE!!!

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Top 10 Food and Nutrition Affirmations

When you have "convenience" food bombarding you from every direction, it can be difficult to choose options that give your body the nourishment it needs.

However, if you have daily reminders and effective tools at your disposal, you just may find that eating the right foods and feeding your body the best fuels becomes a lot easier.

Of course, there will always be temptation, but when you equip yourself with anti-temptation tools, you will be able to quickly re-focus your mind on your greater goal of getting healthy!

Using Affirmations to Make the Healthy Food and Nutrition Choices

When everyone around you at the office is indulging in burgers, fries, and sugary drinks, it's awfully tempting to join in, isn't it?

But what if you could stop that temptation in its tracks and actually choose to make a healthy choice? You don't need me to tell you that fatty and sugary choices are not the kinds of food that your body needs - you need to tell yourself!

It can be hard in moments of temptation to make the right choice, but with the help of positive affirmations, you can re-train your brain to replace the desire for junk food with healthy choices.

Affirmations can help you stick to your diet, say no to temptation, and eat nourishing and satisfying foods. How? By replacing the negative spiral of thoughts in your mind with powerful, positive ones.

But first you have to believe that it is possible to gain control over your thirsts, desires, and cravings. The first step in making a lasting change in your life is to make the commitment to success. Are you committed? Do you believe that you can overcome your cravings?

Once you've set your commitment in stone, you're ready to learn the top 10 affirmations to get you through moments of weakness.

Top 10 Food and Nutrition Affirmations

Before reading the list below, you should know that affirmations are most successful when you internalize the saying and repeat it frequently. Whether you're having a good or bad day, you need to be constantly repeating these positive statements in your mind. Temptation will strike when you least expect it, so it's better to be prepared!

1. I can neutralize bad habits with good food, exercise, and healthy living.

2. I am proud to reach out to my support network instead of leaning on food for comfort.

3. I am losing weight for me because I love me.

4. I set aside time just for me.

5. My good health and productivity are the rewards for the nourishing foods I eat.

6. Weight gain happens over time, so my weight loss equally requires time, patience, and lifestyle changes.

7. I use self-care, not self-control.

8. The more I take care of myself, the better I feel.

9. I am firmly committed to staying active and healthy.

10. I deserve a healthy body and mind.

When you look at these food and nutrition affirmations, they may seem like ideals - behaviors and thoughts that you only wish you could have - but each time you reaffirm them by saying them aloud, you're slowly changing your mindset. Over time, these ideals will become a reality through your thoughts and actions.

But remember, you must first believe you can change. Once you make the commitment to your success, you will change your attitudes about food and you'll be thankful you did!

The Power of Antioxidants for Staying Young

Everyone wants to grow old gracefully.  Some go under the knife to get that youthful look while others opt for a more natural way to maintain that healthful glow.  The way to make peace with age can be found in the types of foods that we eat and the miracle ingredient they contain.

This hidden “miracle” is called antioxidants.  They have graced the pages of magazines, medical journals and every product from hand cream to supplement pills.  But what are antioxidants and what can they do to keep you looking your best?

Antioxidants are substances that fight the aging process that goes on in your body.  They are not produced by the body so to get the benefit of these power-packed substances you must ingest them.  A variety of foods contain antioxidants.

Let’s go back to the beginning.  The body continually replenishes its cells.  Through a process called cellular metabolism, the body produces energy, more cells and repairs any damage.  One by-product of cellular metabolism is unstable molecules called free radicals.

Free radicals are molecules that damage your body.  They are unstable because they are missing an electron.  To get another one and become stable, free radicals will steal electrons from cells.  That theft damages the cells in a variety of ways. 

The results are visible and invisible changes to our bodies.  The development of diseases like cancer, diabetes, arthritis and neurological deficiencies may begin to affect you as you age.  Also, thinner skin wrinkles and brittle bones are a problem.  Free radicals enter our body from outside sources as well: cigarette smoke, radiation and the sun’s UV rays.  The more free radicals we encounter, the greater the damage that can be done.

Antioxidants have been shown to be of great help in the free radical problem.  Antioxidant substances combine with free radicals and neutralize them.  Once they are neutralized, they can no longer do any damage.  Scientists don’t have any idea of a recommended daily dose of antioxidants to correct free radical damage and the diseases that come with age, but they do know that eating foods rich in antioxidants makes a huge difference in how we live.

Where do you find antioxidants?  They are all around us.  Look no further than your local farmer’s market or produce aisle in the grocery store.  Fruits and vegetables contain the principle sources of antioxidants.

Examples of antioxidants include:
* Vitamin C
* Vitamin A
* Vitamin E
* Lutein
* Lycopene
* Beta-carotene

Certain minerals like zinc and selenium also function in the body.  They are not antioxidants but they boost the immune system to fight against free radical damage.

Antioxidants are also found in nuts, legumes, cold water fish, seafood and red meat.  So, eating a varied diet of fruits, vegetables and the foods just named will increase the amount of antioxidants in your system and help reduce the incidence of disease.  Eating fruits and vegetables in their natural form instead of juices brings the benefit of other nutrients found in the foods.  Juices also contain a lot of sugar that is not needed by your body.

Food does more than stave off hunger.  Natural substances found there can cause us to live longer and stay free of disease as we age.

Best Guidelines for a 10-Pound Weight Loss

Losing weight, as well all know, can bring tons of benefits most of which are long term. It can help improve the body’s defenses against certain diseases as well as improve the psychological wellbeing. Wishing to shed a few extra pounds isn’t that hard to realize. There are several guidelines for a 10-pound weight loss out there that you can surely utilize for your own advantage. Integrating these tips with your diet and exercise regimen can definitely help you lose weight for a shorter period of time.

Tell Others You Are On a Diet

Making your diet public is a form of affirmation. It is very hard to keep your diet a secret from others and there is not reason for you to do that. Telling others that you are on a diet can really help you in the long run. More people would be able to help you on your mission and you can depend on them more for morale support.

Motivation is the key to a successful diet. You can get this from those around you especially your from your friends and family. If you hear unsupportive comments, just brush them off and think of the positive effects of what you are doing.

Don’t Forget to Drink Lots of Water

Water is obviously very helpful to the body. It can even be more helpful during diets. Water doesn’t only help the body get rid of toxins and functions properly but also eliminate cravings. A sudden change in eating habits can cause unexpected cravings and hunger pangs. Water is very beneficial during these tough times.

A glass of cold water can effectively eliminate any of your cravings even for just a moment. Whenever you feel like eating but it is not time for your meal, grab a glass of water and drink until you feel the cravings melting away.

Purchase a Weighing Scale

You don’t have to buy those large weighing beams that they use on the hospitals. There are several kinds of digital weighing scales available on your local hardware and electronic store. This is an important step in any diet; how else can you monitor your progress if you don’t own a scale? Always remember to choose a brand that is known for its durability and accurateness.

You can either opt for a simple weighing scale that only has the basic ability to tell you how much you weight or something that has extra options like weight logging and comparison programs. The latter type of weighing scale is very helpful in telling you just how you are developing through the diet.

Make a Habit of Weighing Yourself Everyday

Once you bought a weighing scale, place it in your bedroom where you can easily access it after waking up. Most people only weight themselves once a week. Though this method is still effective, weighing yourself everyday can tell your daily progress. This is even more evident if you purchase a weighing scale that is accurate to the last detail. Always remember that a 180.8 is yesterday is different from 180.0. A weighing scale that can’t tell your accurate weight even to the last decimal is less useful.

Losing as low as .8 in your weight is significant because it shows you exactly how your diet is working. Keep in mind that the diet is only as good as its results. Try to find more guidelines for a 10-pound weight loss or be creative and make one. You don’t know how much they can help you achieve your goal.

Effective Steps for Managing Anxiety

Have you ever been in a situation that brought on sweats, rapid heartbeat and shortness of breath? You probably weren’t having a heart attack but an anxiety attack.  If you suffer from anxiety disorders, learning to manage it is the first step to overcoming it.

Anxiety is characterized as extreme reactions to fearful situations.  When someone follows you into a dark alley, those anxious feelings of a racing heartbeat and sweaty palms gives way to heightened senses and a rush of adrenalin that can save your life.  This is the fight or flight syndrome. 

In the case of frequent anxiety, the fearful feelings are dread of a particular situation and not the situation itself.  Getting caught in traffic can cause an anxiety attack over what might happen when you get to work late.  Starting a new job can bring on anxiety attacks.  You don’t know anyone and fear of that unknown can send you into a panic.

Everyone experiences panic or anxiety in small ways.  Like the fight or flight example, it can save your life.  In new situations, we get panicky but when the outcome we fear fails to materialize, the anxiety stops.  For someone with chronic anxiety, this is not the case.

Every situation that brings anxiety is not life-threatening.  More than likely it is an extremely stressful situation that has brought on the anxiety as a way of dealing with it.  Unchecked anxiety of this type can lead to depression.

If you suffer from anxiety attacks on occasion or a more frequent anxiety disorder, there are steps you can take to keep your anxiety under control. 

1. See a professional.  This is always a good first step.  Self-diagnosis of any type of physical or mental condition is unwise and can be dangerous.  A professional psychologist can help you understand your anxiety and prescribe medication or other effective techniques.

2. Get a good night’s sleep.  During the sleep cycle, your body repairs itself.  You feel more rested after several hours of restorative sleep, reaching the REM stage.  Most people need eight hours a night which varies within an hour or two each way.

3. Exercise on a consistent basis.  Exercise helps you to use oxygen more efficiently.  It helps to get more oxygen to the brain.  It also increases focus which may help you see solutions to problems rather than simply worrying about them. 

4. Meditate.  Meditation is more than chanting mantras.  Yoga is an exercise that involves quieting the mind and controlling your breathing.  Simple mediation such as taking 5 minutes to clear your mind everyday can work wonders in the fight against anxiety.

5. Manage the worry.  When you feel your pulse start to quicken, count backwards from ten.  As you count, focus on the situation.  What has actually happened? Resist the urge to read anything more into the situation. 

6. Don’t use alcohol.  You might think that the glass of wine is relaxing your tension but alcohol is a depressant.  In anxious situations you could rely too heavily on it and gain another problem in the process.

7. Find some relaxing activities.  Stress can rob you of your energy.  On a regular basis, do something you like such as gardening, painting, reading or listening to music.  

Anxiety can come into your life at any time.  It’s normal.  When the anxiety becomes frequent you could be at risk for more serious conditions.  If you feel your anxiety is starting to take over your life or increasingly causing you problems, seek professional help immediately.  There is no need to suffer this terrible condition in silence.

Top Ten Power Packed Foods

What is the secret to a long and healthy life?  It is in the food that we eat.  As you well know, all foods are not created equal.  Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them.  Soaking them first can help.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This is plant protein so it contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries such as blueberries and grapes have the highest amount of antioxidants.  But choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables healp guard the body against the risk of cancer and many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state especially garlic increases their health benefits. 

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants like beta-carotene and Vitamin C.  Peppers range from mild and sweet to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder and use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you.  Yogurt contains calcium, Vitamin B, and protein.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot. 

When diet and exercise alone is not enough...

Beautify Your Body and Help Feed Hungry Kids

B. beautiful | NuLight Therapy, located at 6660 Timberline Road Suite 160, Littleton, CO 80130, is committed to offering treatments that help their patients look their best so that they can feel their best! 

Non-Surgical Facelifts
Lipo Body Sculpting
Oxygen Plasma Facial
Infrared Light Therapy
Permanent MakeUp 
Scar Revision
Weight Loss For Life 

Performing safe, state-of-the-art procedures in a soothing, supportive environment, B. beautiful | NuLight Therapy is the perfect place to discover a new and improved you.


Slim, trim and tone without one second on the treadmill thanks to B. beautiful | NuLight Therapy!

B. beautiful | NuLight Therapy supports The Zara Project (http://thezaraproject.org/) in doing an amazing job feeding local hungry kids. For many disadvantaged local kids when school is out over the holidays, there is often very little to eat. B. beautiful | NuLight Therapy will donate 10% of every gift certificate purchased from now until the end of the year, or you can just make a donation and B. beautiful | NuLight Therapy will be sure the kids get fed. Call 303-635-6868 and ask for Paris, Lynn, Heather, Libby, Susie or Margaret.

 B. beautiful | NuLight Therapy

(303) 635-6868

6660 Timberline Road Suite 160, Littleton, CO 80130

http://www.nulighttherapy.com/

How to Overcome Emotional Eating

Eating is a part of life.  Your body gets its nutrients from food.  Sometimes we can go overboard with our eating habits and it can result in gaining weight.  One issue with food is emotional eating. 

The problem of emotional eating may end with the scale but it begins in the mind.  Stress takes its toll on your life.  When your defenses are compromised your health takes a hit and so do your emotions. 

Everyone has good days and bad days.  How we deal with the bad ones brings emotional eating into play.  You look for comfort for your hurts.  People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no.” To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise.  So, after you eat, you feel better.

Emotional eaters use food to relieve stress.  They hide behind the food instead of seeking solutions to the problems.  This is not uncommon when the stressor is something horrible such as physical abuse or a death.

But, how do you know you are using food in this way?  The first sign is obvious.  You will gain weight if you eat too much.  In light of the weight gain, examine other areas of your life:

* Have you been under stress lately at work or at home?
* Has anything traumatic happened in the last year?
* Are you dealing with a problem but haven’t found a solution?

Answering “yes” to any of these questions could mean that you are an emotional eater.  You eat but you are not necessarily hungry at the time.  The foods that you choose are what we term “comfort foods”:

* High fat foods like French fries, fried foods
* High carb foods like macaroni and cheese, mashed potatoes
* Sugary foods like ice cream, donuts, cookies, cake

There is help for emotional eaters.  The first step is recognizing that you have a problem.  You’ll experience feelings of helplessness and guilt.  The guilt is over potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.

Secondly, seek counseling.  There are many types of counselors out there that can meet your need.  Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions. 

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support.  Visualization helps you to see your problems in a realistic way and not blown out of proportion.  You will also learn to see food as nutrition for the body and not an emotional crutch.

Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits.  They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you.  Proper diet and exercise increases immunity, blood flow and positive thinking.  Yoga enhances the mind/body connection so you don’t eat when you aren’t hungry.

Finding new ways to solve your problems and deal with stress will push food out of the equation.  You’ll feel good about finding solutions which will replace the dependence on food.  

Five Easy Toning Exercises you can Do Anywhere

Exercise is an important part of our lives.  Staying in shape is one way to increase your life expectancy.  Weight bearing exercises are important also for increasing muscle mass and bone density as you age.

Most of us have learned what to do when it comes to exercising.  The problem is where and when to get the job done.  With a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren’t just for bodybuilders.  As you age, especially once you hit the age of forty, you begin to lose muscle mass.  For women especially, bone loss becomes a problem.  When the body is in need of calcium it can rob it from your bones.  Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time.  At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.

1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair.  Keep your abs tight and your upper body straight.  Once you reach chair level stop and hold the position for a count of two to five and release.  At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles.  They can be hard for people with knee problems.  A reverse lunge still tones the right muscle groups but with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.

4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles.  If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone.  Lying on the floor in sit up position, lace your fingers behind your head.  Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor.  Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time.  The best thing about exercise is that its effects are cumulative.  Even five or ten minutes at a time will work to your advantage.

The top five negative-calorie health foods that burn fat while making you feel full

(NaturalNews): How do you eat more while losing more weight at the same time? One of the best answers is to eat "negative-calorie" foods, meaning that these foods actually take more energy to digest than they deliver to your body....

Learn more: http://www.naturalnews.com/030912_negative-calorie_foods_burn_fat.html#ixzz26YwVOrc8

The top five negative-calorie health foods that burn fat while making you feel full

Praying For Hailey

An urgent matter has come to my attention and I realized that collectively we have the power to help a little girl who desperately need us.  This is a true heartbreaker, so please read.

A few months ago my friend Blair Porter (of Midas-Financial.com) introduced me to a lovely family via their blog.  The 5 year old daughter, Hailey, has a rare condition that is threatening her life. After several years of repeated episodes, hospital stays, and attempts to cure or ease the problem, little Hailey has reached nearly the end of what the medical world is able to do for her comfort.  It comes down now to one clinical trial that may have the power to bring her some comfort and normalcy - and of course insurance will NOT cover the medicine this poor baby needs.  On their own, Blair and her fiancee Darrell have helped the family raise a large portion of the funds that are needed, unfortunately they are still about $1400 short.

Here is a link to the page on the blog that will tell you some of the history:

http://visbalfamily.blogspot.com/2009/10/haileys-hospital-hullabaloo.html

I suggest starting here and then visiting the 'home' page to read the most recent updates. 

Here is the info on what they are trying to accomplish now:

-Hailey's "diagnosis" is episodic encephalopathy of unknown origin.

-If they are able to pay for the trial, Hailey would be admitted and started on the medication and would be monitored to make sure she doesn't have a reaction. After that she will be sent home and the rest will be outpatient.

-All of the appointments are in Denver. She will be monitored by her regular neurologist at PSL, her pediatrician in Stapleton then the trial team at university.

-The insurance will cover any medical care which will be any admissions or doctor appts. The cost is only for the medication.

-they will not take payments. Their reasoning is that you can not complete just part of the trial and if they take payments then people are likely to drop out if they can't afford followup appts.

-it's called flunarizine.

This is especially heart wrenching, and from what I can tell the family has already lost one child -as a mother I cannot bear the thought that they may lose another to something that may potentially be solved or eased by this treatment - or that they could come so close to help and not be able to get over the hump so to speak.

I AM CALLING ON YOU to help me find the people who are able to help Hailey.  303Network will donate profits from the sale of any showcase tables at FogoDeChao next week to Hailey's family, and I would like very much if I could count on you to help me spread the word about Hailey's plight to all four corners of the universe so to speak, and if you pray, pray passionately that not only to do the funds appear for Hailey, but that the treatment will be effective, and that what they learn from this trial will save other children from this heartbreaking condition.

Thank you for reading and helping!

Rebekah R. Welch
www.ConnectWithRebekah.com
The Colorado Connector | 303Network | Get Connected 365

Adapt & Overcome - Getting Back On The Horse

Well kids, it's been a while since my last update. Not even gonna try to make any excuses for it, and as you can guess I did not meet my 28lbs in 28 days goal for February. The past two months (has it only been two months????) have seen a plethora of situations and changes thrown from all directions. So much has happened since I was here last - I thought about giving you a timeline, but when I started to list all of the things that have transpired it became an overwhelming feat, so just suffice it to say that much has occurred including minor adjustments, major life changes, illnesses, birthdays, victories, defeats... the list seems endless.
In the past that would have driven me straight into the arms of my old friends Ben & Jerry, but somehow I managed to get through it all without them. No, I did not reach my goal. But the important thing is - I did not backslide. As I write this today I am still holding at 15lbs LESS than I was when I first started this blog, and only 45lbs out from my ideal weight. How achievable that feels at this moment!


I do have to admit, while the realization that my immediate wardrobe options are becoming less and less (remember - there is NO SHOPPING until goal is met....) leaves me calculating budgets more frequently, it does give me a sense of satisfaction every time I put on something that previously was snug and constricting, only to find it is loose and in some cases falling down.  I am amazed to find that my pants seem longer - I guess with less to go around they can get closer to the ground.  This is a big deal for a girl who had resolved herself to trying to make the "highwater" look acceptable.  


And I have to admit I am really enjoying hearing words like "skinny" and "thin" and "WOW" falling off the lips of people who haven't seen me for a while.  Even my 7yo, who has been meticulous about making sure I know that I am a "fluffy" and/or "chubby" mama has been reformed.  Recently I asked her to scoot over a tad so I could "squeeze my fat butt" into the space we were sharing.  She left me speechless and grinning when she replied, "oh mama - your butt isn't fat. It stopped being fat last Thursday."  To clarify - I am not yet actually "skinny" - but apparently that 15 deficit carries a huge impact.


All that being said - we are back in the game with a new focus:
Goal for April is now to match the current loss, or 15 additional pounds by the 30th.  Then on May 1st, I will once again challenge myself to ramp it up a notch and complete the 30 in 30, which will leave me right where I should be.  After that the real journey will begin - keeping it off.

Day 11 - NOT the Vegas Diet! Sigh....

One of the pluses of this challenge has been my overall DECREASED desire for food. I am able to go longer periods of the day without thinking about it, and am generally much more satisfied with a whole lot less. I'm not craving sweets at all - not even a tiny bit.

HOWEVER - once in a while a girl's gotta do what a girl's gotta do - and the only thing that will fill the void is a dang double cheeseburger. Today was that day, I just HAD to have one! And might I say that darn thing was sinfully tasty...... at first. But by the last bite the romance was wearing thin - and within 20 minutes it was all a load of concrete in my belly and the regret kicked in. UGH.

On the positive side - despite this infraction, I still managed to stay within my calorie goal for the day - and eventually I didn't feel so cruddy. And by the dinner hour I was definitely happy to choose healthier options, so with any luck I haven't completely sabotaged myself...

Reality check - at the end of the day giving in to these temptations got me here to begin with, and it is time to get my big-girl pants on and quit giving in so easily to the seductive pull of the drive-through. The show-stopping Vegas show girl body will not be achieved under these terms - I must be strong. Tomorrow is a new day that I will embrace with renewed vigor and get myself back in the saddle of the race to the finish.

Day 10 - OOORah!

FIVE POUNDS GONE!!! Only 23 to go to hit challenge goal!

Finally made myself step back on that scale.  The goal is seeming much more doable today!  Getting kind of acclimated to the new routine, and my tummy only growls part of the time. What's really cool is that I actually put on a skirt today that I haven't worn in about four years - and I got it on now problem!  Now, granted it was still "snug" and ultimately I elected not to wear it in lieu of something more 'forgiving' - however, it was ON - and zipped, and I was still breathing and didn't even have to do any tricks to make that work!  BONUS!

My muscles are still trying to recover from Tuesday's fun with Kim Kardashian's workout video with her pt Jennifer Galardi - but I don't really mind because the results from THAT are already evident!  I can see the change in the shape of my middle already.  I can't wait to see what a week of that one will achieve.  TOTALLY worth the pain already.

Have definitely decided that my new FAVORITE snack is red-pepper hummus on triscuits!