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3 Easy Dieting Success Tips

3 Easy Dieting Success Tips
author:Beverley Brooke

1. Drink 8-10 glasses of water each day
Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.
To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?
If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps.
Check out flavored waters on the market, too. Just keep an eye out for additives.
2. Eat breakfast
Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, “Your metabolism slows while you sleep, and it doesn’t rev back up until you eat again.”
Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.
You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.
3. Eat at least 3 meals and snacks each day
This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals?
Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.
Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals.
heal

“Just Say No” Ain’t Enough To Avoid Holiday Weight Gain

“Just Say No” Ain’t Enough To Avoid Holiday Weight Gain
author:Pauline Wallin, Ph.D.

The holiday season is coming up fast. For weeks magazines and newspapers have been printing recipes and alluring photographs of rich, mouth-watering goodies such as cookies, candies, dips, and calorie-laden drinks.
Then, in the same issue, they offer guidance on how not to eat all this stuff.  Pace yourself, they advise.  Limit yourself to one tidbit every half-hour.  Eat a salad before going to a cocktail party, so that you wont be tempted by all the snacks.  Yeah, right – like my inner brat is going to forego the fondue because I pre-loaded with lettuce. 
Nutrition experts tell us that on average, people gain 5-7 lb. during the holiday season. 
It’s hard to resist all the treats, especially when we’re faced with them in ads and displays, as well as on counter tops at home, at work and when visiting.  Our inner brat nags at us, whining that we really do “need” that extra helping of pie.  Or it rationalizes that a couple of cookies don’t add up to much, and that we can exercise a little more later.
Controlling your eating is difficult at this time of year. To “just say no” is a good strategy for occasional temptations, but it doesn’t work when you’re bombarded with images, aromas and offerings of one treat after another.
Self-control is mentally draining. When you repeatedly say “no” to treats, you gradually deplete your mental energy.  That’s why most people fall off their diets later in the day, when their strength to resist is at a low point.
A better solution: not confronting the yes/no question in the first place.  The secret is to limit your exposure to temptation.  Here are some tips:
1.  Store treats in the back of a cupboard or fridge.  Wrap them in opaque paper or plastic, so that you don’t easily notice them.
2.  If there are goodies out on counters or desks at work, reroute yourself so that you don’t walk by.
3.  Avoid reading recipes for calorie-laden foods.  When you see photos of cakes and other desserts in magazines, turn the page quickly.  Less exposure is less temptation.
4.  If you go to business-related holiday cocktail parties, resolve to visit the buffet table only once.  If possible, stay no more than half an hour.
5.  Spend some time outside every day.  Nature helps clear your head, so that your cravings are less noticeable.
6. Get more sleep.  Not only will you get the usual benefits of being more alert and less irritable, but research shows that people who sleep more have a better balance of the hormones that regulate hunger – and they weigh LESS than those who don’t get enough sleep!