4 Ways To Implement Smart Eating

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By Zaheen Nanji

saladheartsmallAnytime you change or improve your eating habits, you are on a diet? However, the word ‘diet’ has been overused in the media and has a negative connotation to it. Whenever, you eliminate a certain food or add nutritious food, you are changing your diet! That’s why we have dieticians! Instead of looking at this negatively, view this as a smart eating plan! In fact, let’s change the word ‘diet’ to ‘Smart Eating’. It’s not the normal way you used to eat, but is an unbalanced way of eating and this causes physiological and biochemical changes in the body which in turn could affect your mind and you experience different moods and feelings. A part of you will want to give in because it doesn’t like being in this state – it misses the ‘old’ you.

Here are 4 ways to implement smart eating, also called the POOP theory! That’s right, keep the POOP going so that you are better equipped:

1. Plan ahead

What makes you want to grab a quick bite to eat or eat out most of the time? One of the reasons is the lack of meal planning. I hear the following excuses:

“I don’t have time to cook”

“I don’t know what to cook”

I don’t like cooking for one person”

As a busy mother and entrepreneur, I don’t have time to cook everyday either. However, I make at least two to three meals on Sunday that lasts for a couple of days and I use the slow cooker frequently on other days. Another great idea is to pre-cook ground beef ahead of time and freeze up portions for those days when you need something quick to prepare.

2. Obstacle mastery

Life throws us curveballs. You will be faced with challenges and you will be stretched to your limits, but learning how to deal with these situations and emotions makes you resilient. So how do you master obstacles? Whenever you begin a lifestyle change or plan your meals to improve your relationship with food, look ahead to 4 weeks. Make note of any obstacles that could get in the way, for example a dinner party. Now find two ways you can overcome or embrace that obstacle so you are in control. How can you control the situation instead of the situation controlling you?

3. Outcome orientation

saladplatePeople who are successful at anything have the tendency to visualize the outcome and check in with their feelings before the action has even taken place. When a certain food or a restaurant menu is presented to a naturally thin people or people who have been successful at weight management, they will visualize how they will feel after eating a certain food and then decide whether to eat that food or not. This takes practice and replaces the notion of instant gratification.

4. Play with food

Unfortunately, some of us label ourselves as bad cooks and if you hold that belief, it will always be a self-fulfilling prophecy. Chefs love cooking because they like to play with their food and make creative concoctions. They look at a set of ingredients as an experiment and if doesn’t turn out to their liking they will keep trying. Use that same philosophy when you are in your kitchen. There are thousands of recipes on the internet and until last year, I didn’t know that I could make a cauliflower crust pizza – it was delicious!

If you dwell on what’s not working, you are attracting that very thing – something not working – and then what do most of us do – give up! Instead change this right now and turn it around into the attitude of self-care and self-alignment. Think about this unbalanced process of smart eating as way of your mind and body self-aligning. Your body and mind are going through a process of better nourishment and each needs to go through a ‘healing crisis’ before it can bounce back. It is difficult at first but if you don’t believe then you will never attract your ideal weight. You need to find what works for you and make consistent smart decisions – it took me 10 years to figure this out! Trust and believe in the process and yourself, create a smart affirmation to help you with your journey, learn about your body, become aware of your negative habits and take time to find effective strategies, and I promise you will attract your ideal weight.

– Zaheen Nanji is a resilience champion and teaches people how to embrace change and bounce back. She is also the author of an award-winning book, Attract Your Ideal Weight – 8 Secrets of People Who Lose Weight and Keep it Off. She can be reached at attractyouridealweight.com.

Smart Shopping Tips To Help Maximize Holiday Spending

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Thank you to PRWeb for supplying this article. What are your thoughts, please share below…..

newspaperDo you remember the gift you received for Christmas last year? Planning ahead is the key to staying ahead this season.

As consumers prepare for the holiday season, Springboard Nonprofit Consumer Credit Management, Inc. (“Springboard”) is encouraging individuals and families to be mindful of the financial goals they established at the beginning of the year. Failing to plan can lead to impulse shopping and overspending, especially during the gift-giving season. Considering that most adults do not recall the gifts they gave or received last year calls for some planning ahead this holiday season. In preplanning, consumers can avoid the pressure to make unnecessary purchases, and the possibility of derailing the financial progress they have worked so hard to achieve. Melinda Opperman, Springboard’s senior vice president, encourages consumers to make their memories different this year by being creative and resisting the urge to make purchases that exceed their budget.

“We’re hoping that consumers will connect with relatives and friends over Thanksgiving as that’s the perfect time to pull names for a holiday gift-exchange or choose other new holiday gift giving traditions that won’t break the family budget,” says Opperman. “Consumers should ask themselves if they remember the gifts they received last year.”

There are many variations to a holiday gift exchange. From a theme-based activity such as the white elephant game where participants bring their wrapped “gift” to the party. This can involve everyone in the family, and numbers are chosen and a gift is selected and opened, and the gift can be ‘stolen’ up to three times! This leads to some good natured laughter and fun memories. Rather than exchanging gifts with co-workers, consumers may want to consider pooling their funds to donate a toy or meals to individuals and families who are less fortunate. Selecting a charity-given focus provides a way to make gift-giving memorable without taxing the family budget.

“Make it fun by selecting a theme that’s meaningful to your family members,” says Opperman. “This will save you time and money. Rather than purchasing multiple gifts, you will only have to buy a gift for the person’s name you pulled over Thanksgiving,” says Opperman.

Springboard also offers the following additional wallet-friendly tips for consumers this holiday season:

Make a Plan

Create a holiday budget and set spending limits. Knowing how much one can truly afford to spend is a crucial first step in controlling costs. Be sure to include all anticipated holiday expenses, including decorations, holiday cards, postage, and gift-wrap.

Make a List

After the budget has been established, make a list of gifts, decorations, and food items that need to be purchased. Sticking with an established budget will help prevent overspending. If it has been a challenging year financially, it is a good idea to shrink the holiday gift list.

Plan a Time to Shop

Running around on lunch hours and evenings after work or shopping with young children is exhausting and not very productive. Arrange for a day or half-day off to do shopping. Consider trading babysitting with a friend in order to have more shopping time.

Be an Efficient Shopper

If looking for a specific gift, “let your fingers do the walking” and call stores to find out if they have that special item.

Use malls. Whether it’s the local retail mall or an outlet mall, go where there is a large selection of stores to shop.

Read the newspapers and sales flyers for deals and specials. Use the newspaper to comparison shop.

Separate shopping trips (when comparing prices, quality, value, etc.) from spending trips (when making a purchase), and resist taking cash, credit cards, or a checkbook on the shopping trips.

Pay with cash and avoid using credit cards. Charge cards tend to encourage indiscriminate spending. Credit card users often say they had no idea how much they spent on the holidays until the credit card bills arrive in January or February.

Plan ahead – shop year-round and make a “gift drawer” or box with pre-holiday presents inside. Don’t forget to make a list and keep track of gifts as they are purchased throughout the year. Be sure to keep all gift receipts in an envelope where they can be easily retrieved at gift-giving time.

Liquidators, buying clubs, and factory outlet stores usually offer lower prices. Bulk buying with other family members or friends can also yield savings. Shop during off-peak times such as early morning or mid-week to avoid crowds and pressure.

Do it online. Online auctions such as eBay are great places to find bargains, but be aware of how much similar items cost at retail. Many retailers have clearance sections on their shopping sites that offer big savings.

Make gifts at home. Handmade craft items, special desserts or breads and other “goodies” can help stretch a holiday budget.

Throughout the nation, Springboard offers assistance with money and credit management through educational programs and confidential credit and debt counseling. Springboard offers various financial literacy workshops, including Surviving the Holidays, where consumers learn how to prepare for costs associated with the holidays, manage holiday spending and begin the New Year without holiday debt. In addition to free educational seminars, Springboard offers interactive financial tools, online courses, and helpful resources that may be downloaded from its Financial Instructional Training (FIT) Academy.

About Springboard Nonprofit Consumer Credit Management

SPRINGBOARD® Nonprofit Consumer Credit Management is a 501(c)(3) nonprofit personal financial education and counseling organization founded in 1974. Springboard is a HUD-approved housing counseling agency and a member of the National Foundation for Credit Counseling, a national organization of nonprofit credit counseling agencies, and a member of the Association of Independent Credit Counseling Agencies. The agency offers personal financial education and assistance with credit counseling, housing counseling, debt and money management through educational programs and confidential counseling. Springboard is accredited by the Council on Accreditation, signifying the highest standards for agency governance, fiscal integrity, counselor certification and service delivery policies. The agency provides pre-bankruptcy counseling and debtor education as mandated by the bankruptcy reform law. The agency offers nationwide phone counseling services and has locations in California, Arizona, Nevada, New Mexico, Texas, Massachusetts, South Carolina, Florida and Maryland for in-person counseling sessions. Not all types of counseling are available in-person at all locations, please call for details. For more information on Springboard, call 800-449-9818 or visit their web site at http://www.Springboard.org.

Smart Ways For Nannies To Stay Fit

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girlappleIf you’re like most nannies, staying fit while spending your days caring for kids is a hard task. Your hours are long, and heading off to the gym is usually the last thing you want to do when you get home in the evening. Your eating habits probably don’t help either. Meals usually consist of whatever’s close at hand, which typically means prepackaged food that doesn’t fit into your ideal menu. The good news is you can make small lifestyle changes that can make a big difference. Here are some ideas to get you on the right track.

Make a real commitment to yourself. One of the biggest obstacles to staying fit is putting your need to lead a healthy life above the constant pull you feel from other people and their demands on your time and attention. If you let it happen, there will always be something that needs to get done before you work out or take time to prepare a healthy meal. Make a commitment to take care of yourself before you do anything else.

Work out in the morning before you start work. You already get up early just to get to work on time, so waking up even earlier to work out may seem like a stretch. But before you dismiss an early morning workout, do the math. If you leave early to hit a gym or pool close to your employer’s home, chances are you’ll miss the daily commuter traffic. That saved time can offset the time you invest in your workout. Even if you won’t save time by working out in the morning, there are plenty of other benefits to doing so, such as increased energy first thing in the morning and throughout the day. At the end of the day, you can barely make it to your couch. Before the day begins, you’re ready to tackle the gym, track or pool. Plus, exercising first thing in the morning boosts your mood and energy for the rest of the day.

Get your kids involved in the workout. If you care for older kids, think of ways to exercise during the day with them. They’re supposed to engage in at least one hour of physical activity each day, so you have a built-in reason to make exercise a priority. Go for a bike ride on the local trail. Head out for a hike at the community arboretum. Play a game of basketball in the backyard. There are lots of things that you and your charges can do that are fun and will help you get you in great shape.

girljogTake advantage of breaks during the day. If your charge naps or goes to school during the day, take that time to fit in a workout. Work out with a DVD or hop on the elliptical machine for 30 minutes. You’ll still have plenty of time to get your other jobs, like laundry, straightening up and meal prep, done.

Find activities that you enjoy. Working out doesn’t mean you have to be tied to the gym. There are lots of fun things you can do in the evenings and on weekends that will burn calories and build strength and flexibility. If you don’t have a favorite sport, try out different things until you find one you really connect with. You might enjoy bike riding, hiking, kayaking, Zumba, tennis, swimming or a host of other sports. Don’t expect to be good at your new sport right at the beginning. It takes a while to become even somewhat skilled at something new. Just have fun and know your body is getting a workout at the same time.

Make healthy food choices. Often, your personal food choices include things you wouldn’t feed to your charges. Being a nanny means being busy all day, so you go for what’s quick and easy, even when those things work against your goal of staying fit. Instead, take the time to plan out your meals and include foods that are tasty and will fuel your body. By bringing a day’s worth of ready-to-eat healthy meals and snacks with you to work, you won’t be tempted to grab whatever’s close because you’re short on time or energy.

Sit down to eat. Meal time often means you’re juggling 10 different things all at once. No matter how busy you are, it’s important to slow down and take 15 or 20 minutes to sit down and eat lunch. This allows you to really be conscious of what and how much you’re eating. It also lets your body stay connected to your feelings of hunger and fullness.

Staying fit while working as a nanny is a tough task, but not one that’s impossible. With a real commitment and some smart planning, you can make it happen.

– Submitted by Sonny Giffin of NannyWebsites.com

Smart And Effective Steps To Help You Lose Weight With Hypothyroidism – Part 2

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By Avelina Kongoi

Continued from part 1 of this article…..

broccoli2. Start To Eat More Healthy, and Nutritious Meals That Are Rich in Vegetables and Protein

After getting yourself checked out by your local doctor the next most important thing you are ever going to do is make sure that you begin to eat really healthy meals. This means that every meal you make should contain a good portion of vegetables and also a good portion of protein.

You might be surprised to hear that protein is the most satisfying of all the macronutrients out there… even more than fats and carbohydrates. But the other benefit of protein is that it will help to maintain that muscle mass which is very important to keeping that metabolism revved up!

But as with anything out there, not all protein sources have been created equal. The best out there is Whey protein and the one that I’d recommend simply because it contains a lot more branched chain amino acids (BCAAs) which are very, very good for your muscles. On top of that this protein is a lot more satisfying to your hunger than the others that are out there.

3. Begin To Eat Foods High in Fiber and Avoid Foods Filled With Sugar

If you’re absolutely serious about losing that excess weight then you’ll want to do whatever you can to avoid eating sugary foods because they will completely destroy your chance of losing weight! On top of that they are just bad for your overall health, which is never good!

Instead of consuming junk foods you should instead focus your time and effort on eating foods that are high in fiber. The reason for this is because not only are they far more satisfying but they will also help to prevent any sort of constipation to come about as a result of your hypothyroidism.

4. Exercise As Often As Possible

joggersEven if you’re the busiest person in the world you don’t have any excuse because you can still dedicate 10 minutes a day to doing some form of exercise. You literally only need 10 minutes a day, every single day to help boost up your metabolism. Do so consistently and you will begin to shed those excess pounds in no time at all.

Not only are you going to start to see the benefit of shedding weight from completing your fitness routine but you will also notice that your muscle mass will begin to increase slowly but surely. And as a lot of you already know the more muscle mass you have on your person the higher your base metabolic rate will be.

And of course the higher your metabolism is the more calories you are going to be burning over time. On top of that you are going to start to look really amazing too, so much so that you will begin to notice that people will start to compliment you on how great you look.

So you see, while it may be a little harder for you to lose weight when you have hypothyroidism… it isn’t at all impossible and if you just stick with the process and put in the hard work every single day!

Guest article written By Avelina Kongoi of hypothyroidismdietplan.org

Smart And Effective Steps To Help You Lose Weight With Hypothyroidism – Part 1

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By Avelina Kongoi

scaleFrom personal experience I can tell you with confidence that you are only ever going to be able to truly appreciate how hard it is to shed weight when you have hypothyroidism is when you’re actually suffering from the disease yourself. You won’t just be limited to weight related issues when it comes to having an underactive thyroid. In fact you’ll more than likely end up suffering from many other symptoms too.

There are an estimated 30 million individuals across America right now who are actually suffering from the disease right now. But even more shocking that this fact is that there are many, many more individuals across America and the world who have yet to be told officially that they have the condition.

Another disease that is getting even more common among normal people is something that is known as subclinical hypothyroidism. A person who has this condition will experience a lot of the symptoms of hypothyroidism without actually suffering from the disease itself. This usually occurs because of poor nutrition, and simply improving their diet will totally change things around.

If you have hypothyroidism it essentially means that your metabolism will have slowed right down which means that you will burn far fewer calories than a normal individual. It really is as simple as that.

You will basically run into weight related issues when you have thyroid glands that aren’t working as they should be. The reason that this happens in the first place is because your thyroid glands are not producing enough thyroid hormones (T3 and T4) which are largely responsible for maintaining your bodies metabolism and also making sure that every cell in the body gets the energy that it needs to get through the day properly. So you can say that these hormones are largely responsible for helping your body burn the calories they need to burn.

Not having enough thyroid hormones basically means that you will not burn as many calories as a normal individual. This is the very reason why people with an underactive thyroid find it so difficult to lose excess weight.

Easy To Follow Tips To Help You Shed Weight With Hypothyroidism

1. Ensure Your Local Doctor Officially Tests, Diagnoses and Treats You

The most important step of all is to make sure that you get yourself down to the local doctor to get officially tested and given a proper diagnosis. This is the first and most essential step of all to get your health back on track.

The most important step of all is to make sure that you get yourself down to the local doctor to get officially tested and given a proper diagnosis.

Your doctor will basically give you a blood test, which will measure the amount of T3 and T4 in your system. On top of this, the blood test will measure the amount of thyroid stimulating hormone (TSH) that is running about in your body. If the final results that come out show that you have high levels of TSH and low levels of T3 and T4 then it’s a good sign that you may be suffering from hypothyroidism.

If it is known that you’re actually suffering from hypothyroidism then your doctor will more than likely prescribe you with something that is known as levothyroxine. In essence this is a synthetic form of T4, which will help to slowly but surely build up your thyroid hormones back to the level they should be.

Stay tuned for part 2 of this articles shortly…..

Guest article written By Avelina Kongoi of hypothyroidismdietplan.org

What Teenagers Can Do To Stay Out Of The Emergency Room

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hosptialFrom Your Health Journal…..”I wanted to promote an excellent article written by Jason Kane for PBS Newshour entitled Seven Things Teenagers Can Do To Stay Out of the Emergency Room. I encourage all of you to visit the PBS web site (link provided below) to read the complete article. I hope it helps many people! The article quotes Dr. Davis, an emergency medicine physician at St. Michael’s Medical Center in Newark, just blocks from the scene of a crime that he participated in during his youth. In this article, Dr. Davis suggests seven things young people can do to stay out of the emergency room which include learning how to resolve conflicts without weapons, saying no to drugs, seek early help for mental issues, and develop / maintain a healthy lifestyle. Dr. Davis gives some excellent points in this article, so please visit the PBS site to read the complete story, as well as watch video on it too!”

From the article…..

Even as he was patting them down for jewelry and cash, Sampson Davis knew he’d had brighter ideas than this: robbing drug dealers.

It was the summer before Davis’s senior year of high school and the plan to jump the Montclair drug boys seemed simple enough when he and three buddies — Snake, Duke and Manny — first dreamed it up in the schoolyard. They would dress in black “to blend in with the darkness.” In and out. No one gets hurt.

And as Davis describes in his new book, “Living and Dying in Brick City,” that’s exactly how it went down … until a four-door Chevy Citation pulled up to the scene carrying two men in jeans and polo shirts. The four boys had been about to make their getaway when the men in the car started yelling something about being lost. What happened next would trigger a series of events that led Davis to medical school and Snake to the morgue.

Davis took a few steps toward the car, just close enough to see a police radio on the floor. And it registered with him almost immediately: undercover cops. Within seconds, the group was practically surrounded by police cars.

In the days that followed, Snake, Duke and Manny were each sentenced to multiple years behind bars. But because Davis was just 17 and had a relatively clean slate, he got probation, four weeks in juvenile detention and another chance.

Today, Dr. Davis is an emergency medicine physician at St. Michael’s Medical Center in Newark, just blocks from the scene of the crime.

NewsHour senior correspondent Ray Suarez recently traveled there to discuss the new book — which Davis describes as “part memoir, part self-help, part anecdotal” — and to explore why growing up in America’s poorest communities not only increases the chance for social missteps, but can also lead young people to poor health and drastically shorter lives.

To read the complete article…..Click here

Optimal Workout Starts With Smart Diet Choices

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joggersFrom Your Health Journal…..”What a great article written by Linda Copp for U T San Diego called Optimal Workout Starts With Smart Diet Choices. So many people who train to get healthy or prepare for an athletic event work the body hard with various exercise, but many times, the fail to eat healthy which is extremely important. Athletic ability is comes from both genetics and training. But, without smart food choices and timing of meals, training and performance may be compromised. It is imperative that the majority of the athlete’s diet leading up to an event includes nutrient-dense foods to ensure that the required nutrients are available for general health and optimizing training. Active individuals must consume diets that are rich in fruits, vegetables and whole grains; are low in saturated and trans fats; and contain adequate fiber and protein. Carbohydrates do play an important role in a healthy training diet, but make sure they are the complex carbohydrates, not the simple carbohydrates. Complex carbohydrates come from whole grains like oatmeal, oatbran, rice, breads, pitas, tortillas, buckwheat, barley, beans, and lentals. They give you long lasting energy and higher in nutritional value. Please visit the U T San Diego web site to read this important article as well as support Ms. Copp in her message. The link is provided below.”

From the article…..

Are you preparing for that 10K race, half marathon, marathon, swim meet, long hike, soccer tournament or cross-country bicycle ride? Put in those laps, miles, games and rides, but don’t forget to pay attention to what you’re putting in your body. Pre-event nutrition is essential for optimum performance.

Athletic ability is derived from both genetics and training. However, without high-quality food choices and the appropriate timing of meals, training and performance may be compromised. It is important that the majority of the athlete’s diet leading up to an event includes nutrient-dense foods to ensure that the required nutrients are available for general health and optimizing training. Active individuals must consume diets that are rich in fruits, vegetables and whole grains; are low in saturated and trans fats; and contain adequate fiber and protein.

Carbohydrates are the best foods to fuel one’s muscles, because they provide glycogen to the muscles for energy during exercise. They also digest quickly and are readily available for fuel. These can be in the form of simple sugars such as in fruits and juices or complex carbohydrates as in pasta, bread, rice, cereal, oatmeal, corn and many other grains.

Protein is important for muscle growth and to repair muscle damage after workouts. Consuming sources of fat is important not only for energy but also to help your body use some vitamins and plant compounds known as phytochemicals.

Vitamins and minerals help to release the energy stored in food so that your body can use it as fuel. Water is the most important nutrient to keep you hydrated as you exercise. It is integral to replace fluids you lose through sweat or performance will suffer.

Here are some food suggestions to help you prepare for the event. Because we are all unique, each of us must experiment to figure out which foods — and how much of them — work best before an event. Some athletes can consume a large meal right before an event and experience no digestive problems. Others would rather not eat anything for four hours prior. Each of us must determine which foods, and also if any, settle easily, and when we should eat them. The current research does suggest that pre-exercise food actually enhances performance.

To read the full article…..Click here