DIET or DIE w/a T???

[braindead]

Yes, Bee, we know!

[queenbee]

Top 10 Reasons to Drop 10
Motivation to Lose
-- By Becky Hand, Licensed & Registered Dietitian

If you are overweight or obese, there are some powerful reasons to drop 10 percent of your body weight this year. Losing this amount of weight can significantly improve your health and well-being. It may not sound like a lot. In fact, most people trying to lose weight set much loftier goals for themselves, but unrealistic goals can often end in disaster.

A 10 percent goal is very doable...that’s 20 pounds for someone who weighs 200; 25 pounds for a person whose scale reads 250; and 30 pounds trimmed from a 300-pound person.

Top Ten Benefits
So, what are the top ten health benefits you can expect after dropping 10 percent of your weight? In no particular order, they are:

10. Better blood pressure
9. Improved heart health and lower cholesterol levels
8. Decreased risk for diabetes
7. Enhanced sex life
6. A better night’s sleep for those with obstructive sleep apnea
5. Less pain associated with arthritis, joint disease, and lower back pain.
4. Better breathing
3. Decreased risk for colon and breast cancer
2. A healthier gallbladder
1. More energy

Getting Started
Along with the health benefits, there is power in achieving a 10 percent reduction in body weight. But getting started can be tricky—especially since there is no such thing as a “one-size-fits-all” weight loss program. So I have called upon experts in the field of nutrition and dietetics. I asked four of my closest dietitian friends and colleagues to share a few thoughts on ways to effectively start working toward this 10 percent weight loss goal.

Certified in weight loss management, dietitian Kyle Thompson sees her role as a coach and motivator. In fact, she has lost over 100 pounds herself and kept if off for over 5 years. Kyle takes a bad news/good news approach. The bad news is that if you want to manage your weight, you cannot eat as much as you want of whatever you want. The good news is that portion control skills can allow most people to include all their favorite foods in a healthy diet. For a great carry-along explanation of portion sizes, download this printable pdf document from the National Heart, Lung and Blood Institute.


With an interest and training in complimentary and alternative medicines, dietitian Kathy Cooley feels that once you have made a conscious decision to lose weight, you must be aware that it takes time and effort. Think of it as going back to school. You are going to learn about yourself, how many calories you can eat and still lose weight, and how active you need to be.

Don’t try to add all this to an already very busy schedule. If possible let go of one responsibility, project, task, or job so you will have the time to devote to your weight loss program. Kathy also feels that one should make sleep a high priority and get 8 hours nightly. Research is showing that sleep deprived people have a much more difficult time losing weight. If you are having difficulty sleeping, talk to your doctor about having a sleep study done.


Certified in diabetes education, dietitian Jennifer Catron effectively counsels those with weight issues and diabetes on a daily basis. Jennifer emphasizes that weight loss should not be a race, but rather a journey of forming and establishing healthy habits to last a lifetime. Jennifer believes that portion control is the key. Start by buying smaller cups, glasses, and bowls. Make sure you are using a nine-inch plate. When buying foods in large boxes and bags, divide the food into small, snack-size baggies before eating. This applies to foods like cereal, chips, pretzels, and crackers.

Since the majority of American meals are eaten outside the home, Jennifer suggests that you ask for a doggie bag at the beginning of a meal. Portion half of your meal into the doggie bag first, and then enjoy the rest of your meal. This will cut down on the bloated portion, and also save you money—two meals for the price of one!


With years of experience in eating disorders, family structure, and food dynamics, dietitian Trish Hunter says the first thing to focus on is hunger versus non-hunger eating. Hunger can also be called “stomach hunger”. Your stomach growls, you may feel lightheaded, and weak. Your body is giving you physical signs that it needs fuel. When you feel stomach hunger you should listen to your body and eat some nutrient dense foods until you feel comfortably full.

Non-hunger eating is caused by “mouth hunger”. You suddenly want the taste or texture of something in your mouth but have no physical hunger cues. There is nothing wrong with eating when you experience mouth hunger, but it should be in very small amounts since your body does NOT need these calories.

It is important to pay attention while you are eating or the mouth hunger will only increase. Therefore, don’t eat while watching television, driving the car, reading, or doing any activity that keeps your focus away from your food. Keeping a food journal can help you track how often you eat because of hunger or non-hunger.
So for the New Year, aim for the top ten! Try to gradually take off 10 percent of your body weight over the next 6 months. You’ll feel better and your body will love you inside and out. Happy New Year!

[queenbee]

“A friend can tell you things you don't want to tell yourself.”

[queenbee]

Go this page and see what muscles are used during a yoga pose.

www.bandhayoga.com/flyarounds.html

Really cool

[queenbee]

Carrot Cookies

Submitted by LUZYPE

An easy snack everyone can enjoy!

Recipe Added to SparkPeople.com (what's this)


Ingredients

3/4 cup margarine
1/2 cup honey
2 egg whites
1 tsp vanilla extract
2 cups all-purpose flour
2 tsp baking powder
1/2 tsp salt
1-1/4 cups grated carrots


Directions
Mix the butter and honey.
Add eggs, and beat well.
Blend in vanilla.
In a separate bowl, sift together the flour, baking powder and salt.
Add the wet ingredients and mix well.
Stir in carrots.
Drop the mixture, by teaspoon, on greased baking sheets. Bake at 375 degrees F (190 degrees C) for 15 minutes and cool on racks.
ENJOY!

Number of Servings: 24

[queenbee]

Sugar Substitutes: How Sweet It Is

Get the Low Down on Low-Cal Replacements

-- By Becky Hand, Licensed & Registered Dietitian

Do you feel like you are surrounded by sweets… cookies, cake, pie, ice cream, candy, and pop? Sweet treats are everywhere, along with the extra calories and simple carbohydrates that make them up. For people with diabetes and folks trying to cut calories and carbohydrates, the words “sugar free” can be music to ones ears - or at least satisfaction for a sweet tooth.

They go by several names, including sugar substitute, non-nutritive sweetener, very low calorie sweetener, or alternative sweetener. But one thing is common. They all taste similar to sugar with little to no calories or glycemic response. Each substitute is also sweeter than sugar, meaning that a little goes a long way; since less is needed to achieve the same sweetness, recipes may need to be modified.

Currently the Food and Drug Administration (FDA) has approved five types of sugar substitutes for use in the United States:

Aspartame tastes very similar to sugar but is 200 times sweeter. Other names include Nutrasweet, Equal, and Sugar Twin (blue box). Aspartame is often the subject of stories in the popular press that claim the product causes a variety of health problems. According to the FDA, aspartame is the most thoroughly tested food additive and studies confirm that it is safe for the general population. However, aspartame should not be used by people who have the rare hereditary disease phenylketonuria.
Because it is not heat stable, aspartame is used mostly in foods that do not require cooking or baking. Therefore it should be added to foods after cooking, or sprinkled on a cooked or baked product after removing it from the heat source. Aspartame will lose its sweetness when heated for a long time.

Acesulfame-K is often blended with other sugar substitutes to produce a sugar-like taste. It is 200 times sweeter than sugar and goes by the names Sweet One, Sunett, and Sweet & Safe. It is heat stable and can be used in cooked and baked foods.

Neotame is the newest artificial sweetener available to consumers. It is approximately 7,000-13,000 times sweeter than sugar. It has been approved as a sweetener for baked goods, soft drinks, chewing gum, confections and frostings, gelatins, puddings, jams, jellies, and fruit juices.

Saccharin, also called Sweet and Low, Sweet Twin, Sweet ‘N Low Brown, and Necta Sweet, is 200-700 times sweeter than sugar. Saccharin keeps its sweet flavor when heated, so it can be used when cooking and baking.

Sucralose is the only sugar substitute made from sugar, and is 600 times sweeter. It also goes by the name Splenda and is used in baked goods, soft drinks, gum, frozen dairy desserts, juices and gelatins. Sucralose is heat stable and can be used in desserts and baked goods.

Foods sweetened with sugar substitutes are lower in calories and can be one component of a weight loss program. But remember, you need to control calories in your whole eating plan. Removing the sugar from a cookie does not turn it into a health food. Without monitoring your portion size, you can still get too many calories and zero nutritional benefits.

[queenbee]

Danger Drinks and Healthy Alternatives
Healthy Eating Goes Beyond the Food You Eat

-- By Liz Noelcke, Staff Writer


Trying to lose weight can be a struggle. Three healthy meals, healthy snacks and that’s all it takes, right? Maybe not. It’s very important to concentrate on what meals are made of. But are you sabotaging your diet by drinking unhealthy things? Changing some of the liquid habits in your diet alone holds potential benefits to your health. Below are some "danger" drinks, with healthier alternatives.

DANGER:
Soda: Sometimes our bodies crave sugar, and all too often we answer the call by guzzling soda instead of choosing a healthier alternative. Sugar is one of the main reasons soda is unhealthy, especially if you are trying to lose weight. It’s filled with empty calories. On average, a 12-ounce serving contains more than 110 calories and around 8-10 teaspoons of sugar! Another problem is its caffeine content, which acts as a diuretic, serving to dehydrate the body.
TRY:
Tomato Juice (V8): It’s jam-packed with vitamins and minerals and tastes great. A good source of vitamins A, C and E, it also has a good amount of both calcium and potassium. Made of 100 percent vegetable juice, it starts with tomatoes, which are known for their antioxidant powers. For those concerned about their salt intake, it comes in a low-sodium version as well. If you’re looking for a little jumpstart to your day, its spicy kick is sure to provide it. For those of you who struggle to eat the recommended number of veggies, this is an easy way to consume one serving.

DANGER:
Coffee: Sure, a small coffee only has about 10 calories, but that’s before adding any sugar or milk. And if you drink it black? You are still putting some unhealthy substances into your body. Many people drink coffee for its caffeine, which in fact robs your body of hydration and makes it difficult to absorb vitamins. Caffeine affects bone health and hinders calcium intake. Plus, it’s addictive. If you absolutely must drink a cup to get yourself started for the day, combat this by also drinking an extra glass of water. Your body will thank you.
TRY:
Green Tea: A great way to start the day instead of coffee, or even black tea, with greater nutritional benefits. Full of antioxidants, green tea actually helps to fight against heart disease and high cholesterol. It also helps to boost the immune system. Unlike coffee, green tea is not a diuretic and will not leave you dehydrated. Yes, it’s lower in caffeine, but served hot it still provides an awakening feeling. With a little honey added, it’s a slightly sweet drink that soothes you.

DANGER:
Alcohol: Everyone knows about the beer belly, but did you realize mixed drinks are loaded with calories and can hurt your diet plans? A Long Island Iced Tea can be just as harmful as a glass of beer. Aside from damaging the liver, alcohol causes dehydration. That is part of the reason why, after a night out on the town, your body is aching the next morning; your muscles are craving water to rehydrate themselves. Alcohol also inhibits the absorption of nutrients. Lastly, alcohol interferes with the metabolism of fat, making it the dieter’s enemy.

TRY:
Smoothies: Fruit smoothies, a SparkPeople favorite, are packed with all kinds of nutritional goodies when made correctly. No need for ice cream and its sugar; frozen fruit provides a healthy and very sweet taste to your drink. Throw in fresh seasonal fruit and try out different flavors of yogurt to customize your favorite smoothie. They smell sweet, like a fresh-picked flower, and make you want to sit and relax after a hard day’s work.

DANGER:
Whole milk: Milk can be great for you, packed with all kinds of nutrients, helping to build strong bones. Whole milk (also called vitamin D) however is quite fattening. Before downing your 3 glasses a day, stop a minute to consider what kind you are ingesting.
TRY:
Skim milk: This also is full of vitamin D, and of course calcium and protein. The big difference is its lower fat content. We all know that milk builds up strong bones and this is the case no matter what form you drink. Losing a bit of taste is the tradeoff. Ways to combat this are adding them to other foods, or cereal.

AND THE WINNER EVERY TIME:
Water: This is the drink of champion dieters. It helps our bodies survive, by controlling body temperature and flushing out toxins. The more hydrated your body is, the more effectively your metabolism will be able to function. If you’re looking to lose weight and get into shape, fill up your glass with some good old H20.

[queenbee]

Seated Leg Extensions

Starting Position
Begin seated in a chair, feet flat infront of you, palms grasping chair edge at sides or front.

Action
EXHALE: Keeping left foot planted and upper body still, extend the right leg (bending from the knee) until it is parallel with the floor. Hold here for 2 counts and then (optional) pulse up and down for 3 counts (not shown).

INHALE: Bend knee to lower right leg back to floor to complete one rep. Complete all reps on one side and switch.

Special Instructions
Perform exercise very slowly and with control. Concentrate on flexing the leg muscles.

Muscles Worked: Quads

[queenbee]

Starting Position
Begin by lying on your stomach with palms on the floor next to your shoulders, feet and legs together, toes down.

Action
Lift your body up so that your arms are straight (palms below shoulders) and weight is balanced evenly between hands and toes, keeping body as straight as possible. Hold for 30 seconds and work up to 1-3 minutes.

Special Instructions
Don't let your hips drop or rise, and be sure not to shift weight to one arm. Remember to breathe.

Muscles Worked: Abs

[queenbee]

A great page for brown bagging lunch ideas

www.sparkpeople.com/myspark/messageboard.asp?imboard=7&imparent=8845364

[nataliewood]

Those carrot cookies sound wonderful. I just might have to try them this weekend.

[nataliewood]

After work I picked up the new salad they now have Zenlicious. It is so good! Then did some weeding, planted a Japanese maple in a big pot so I can take it with me when we move. Every home I have ever lived a Japanese maple has been left behind. I'm keeping this one trimmed and mine forever. Now I have done my exercise for the night.

[summerose]

Never heard of Zenlicious. What does it have in it?

[nataliewood]

Apr 2, 2008 20:19:17 GMT -4 summerose said:

Never heard of Zenlicious. What does it have in it?

I had not either until I pull up to the drive thru. It's a combination of lettuce, shredded cabbage, teeny-tiny egg rolls, chicken ofcourse, with a very light seasame dressing. I was very surprised, but Zaxby's salads are always great anyway so I took a chance. Glad I did.

[queenbee]

Dang Nat that sounds good and I will have to get me one next time. I do love Zaxby's. It would be easier to order if they only put pictures of the salads on the drive thru and leave the sinful stuff just as words.