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1/28/10 3:38 A

I am so glad you found it and am happy you are back. This team is just that - a place to get encouragement, support, to laugh and cry and to move forward not letting things hold us back. I'm so pleased to see you back. :)

Sheri

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12/29/09 10:43 P

Sheri, I've been away - just could not get a handle on some really icky situations that I allowed to overwhelm me. I wish I had read this post earlier (I'm trying to catch up on the hundreds of posts that have filled my inbox).

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10/30/09 1:12 A

:)

8 TOXIC PERSONALITIES TO AVOID
Although we like to think that the people in our lives are well-adjusted, happy, healthy minded individuals, we sometimes realize that it just isn't so. Personally, I've had moments where I'll be skipping through my day, happy as can be, thinking life is grand and BAM, I'll be blindsided by someone who manages to knock the happy wind out of my sails. Sometimes it is easy to write it off and other times, not so much.

Maybe you are a positive person, but when you are around a certain individual, you feel negative. Or, maybe you have an idealistic view of the world and when you are with certain people, you are made to feel silly, unrealistic or delusional. Or, maybe you pride yourself in being completely independent and in control of your life, but when you are around a certain family member, you regress into a state of childhood.

Some of these situations, and yes, these people, can have a tremendously negative impact on our lives. And, although we are all human and have our 'issues,' some 'issues' are quite frankly, toxic. They are toxic to our happiness. They are toxic to our mental outlook. They are toxic to our self-esteem. And they are toxic to our lives. They can suck the life out of us and even shorten our lifespan.

Here are the worst of the toxic personalities out there and how to spot them:

1. Manipulative Mary: These individuals are experts at manipulation tactics. Is a matter of fact, you may not even realize you have been manipulated until it is too late. These individuals figure out what your 'buttons' are, and push them to get what they want.

* Why they are toxic: These people have a way of eating away at your belief system and self-esteem. They find ways to make you do things that you don't necessarily want to do and before you know it, you lose your sense of identity, your personal priorities and your ability to see the reality of the situation. The world all of a sudden becomes centered around their needs and their priorities.

2. Narcissistic Nancy: These people have an extreme sense of self-importance and believe that the world revolves around them. They are often not as sly as the Manipulative Marys of the world, but instead, tend to be a bit overt about getting their needs met. You often want to say to them "It isn't always about you."

* Why they are toxic: They are solely focused on their needs, leaving your needs in the dust. You are left disappointed and unfulfilled. Further, they zap your energy by getting you to focus so much on them, that you have nothing left for yourself.

3. Debbie Downers: These people can't appreciate the positive in life. If you tell them that it is a beautiful day, they will tell you about the impending dreary forecast. If you tell them you aced a mid-term, they'll tell you about how difficult the final is going to be.

* Why they are toxic: They take the joy out of everything. Your rosy outlook on life continues to get squashed with negativity. Before you know it, their negativity consumes you and you start looking at things with gray colored glasses yourself.

4. Judgmental Jims: When you see things as cute and quirky, they see things as strange and unattractive. If you find people's unique perspectives refreshing, they find them 'wrong'. If you like someone's eclectic taste, they find it 'disturbing' or 'bad'.

* Why they are toxic: Judgmental people are much like Debbie Downers. In a world where freedom rings, judgment is sooo over. If the world was a homogeneous place, life would be pretty boring. Spending a lot of time with these types can inadvertently convert you into a judgmental person as well.

5. Dream Killing Keiths: Every time you have an idea, these people tell you why you can't do it. As you achieve, they try to pull you down. As you dream, they are the first to tell you it is impossible.

* Why they are toxic: These people are stuck in what is instead of what could be. Further, these individuals eat away at your self-esteem and your belief in yourself. Progress and change can only occur from doing new things and innovating, dreaming the impossible and reaching for the stars.

6. Insincere Illissas: You never quite feel that these people are being sincere. You tell a funny story, they give you a polite laugh. You feel depressed and sad and they give you a 'there, there' type response. You tell them you are excited about something and you get a very ho-hum response.

* Why they are toxic: People who aren't sincere or genuine build relationships on superficial criteria. This breeds shallow, meaningless relationships. When you are really in need of a friend, they won't be there. When you really need constructive criticism, they would rather tell you that you are great the way you are. When you need support, they would rather see you fail or make a fool of yourself.

7. Disrespectful Dannys: These people will say or do things at the most inappropriate times and in the most inappropriate ways. In essence, they are more subtle, grown up bullies. Maybe this person is a friend who you confided in and uses your secret against you. Maybe it is a family member who puts their busy-body nose into your affairs when it is none of their business. Or maybe, it is a colleague who says demeaning things to you.

* Why they are toxic: These people have no sense of boundaries and don't respect your feelings or, for that matter, your privacy. These people will cause you to feel frustrated and disrespected.

8. Never Enough Nellies: You can never give enough to these people to make them happy. They take you for granted and have unrealistic expectations of you. They find ways to continually fault you and never take responsibility for anything themselves.

* Why they are toxic: You will spend so much time trying to please them, that you will end up losing yourself in the process. They will require all of your time and energy, leaving you worn out and your own needs sacrificed.

All of these personalities have several things in common. 1) the more these people get away with their behavior, the more they will continue. 2) Unfortunately, most of these people don't see that what they do is wrong and as a result, talking to them about it will fall on deaf ears, leaving you wondering if you are the crazy one. 3) Most of these people get worse with age, making their impact on you stronger with time.

Frankly, life is too short to spend your time dealing with toxicity. If you can, avoid spending much time with people who are indicative of these behaviors and you'll feel a lot happier.

author unknown


Sheri

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10/28/09 7:47 P

Thank you so much! This is a wonderful resource.

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10/26/09 8:49 P

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10/26/09 1:20 A

part 2

Cook More Casseroles!

Casseroles and stews are great for weight loss!

Why?
There's no frying involved.
You don't have to use much meat.
You can include lots of vegetables & beans.
Casseroles and stews are very tasty.
There's very little washing up.

Simple casserole recipe

1. Chop up lots of vegetables
(inc. potatoes).
2. Cut up some very lean meat
(3-4oz per person).
3. Throw everything into a big pot
and cover with water.
4. Leave it cooking for about 60 minutes
while you do your nails.
5. Serve with bread
to mop up the healthy liquid.

If you eat meals like this,
you need never worry about calories.

Don't be Bullied by Left-Overs!

Most women are traumatized by waste.
They can't throw away leftovers.
So they eat them, and get fat.

Girls, it's time to change!

The Left-over Two-step
Step 1.
Hold plate containing leftovers, in left hand.
Step 2.
Walk to trash bin. Open bin with right hand.
Dump leftovers into it.



Message from the Fat Police
Eating leftovers just because you
can't stand waste, is a criminal offence
punishable with a life sentence of fat thighs.

FAT
MAKES YOU FAT

So the LAST thing you should do is add it to food.

Examples
1. Don't add mayonnaise to anything.
2. Don't add butter to potatoes.
3. Don't add cheese-dressing or
ranch dressing to anything.

Did you know that 2 small packets
of ranch dressing
contain more fat than a quarter-pounder?

If you want extra taste
Add chili, soy sauce, salsa, lemon juice,
low fat yogurt, pickle etc.

But DON'T add fat.

Train Your Man!

The first and most important cooking tip is:
Train up Mr. Man for a
regular guest-appearance
in the kitchen.

I don't mean to be sexist when I say this,
but I guess most of you are women and
I guess most of you aren't exactly
overwhelmed
with offers of male help.

Please note
Mr. Man comes in two basic packages:
1. The husband or partner.
2. The teenage son.

It is very important to introduce these
two males to the practice of cooking.

Otherwise they will spend the rest of their lives
opening cans
and micro-waving junk
(or waiting for you to do it for them).

How to train a male

1. Draw simple diagrams.
2. Use simple language.
3. If necessary, use handcuffs.
4. Never take No for an answer.

I'm sure you get the gist.

Tip for Nibblers!

Many women nibble while cooking.
They taste this, taste that,
pick at this, pick at that...
Then they wonder why
their diet isn't working!

A better approach to nibbling
while cooking
Chew sugar-free gum, or nibble on pieces
of chopped apple.
(I'm sure you can think of lots of alternatives)

In a nutshell
Nibbling isn't the problem.
It's what you nibble ON that counts.
So find something non-fattening
to chew on, and
nibble happily ever after.

Don't Fry

Frying food is a very bad cooking habit.

Why?
Because we tend to fry in fat,
and fried-fat is very bad
for our heart and weight.

Sure, sometimes we can't avoid it,
but mostly we can.

Better alternatives
Grill, bake, roast or boil.

The 5 Rules of Essential Frying
If you must fry, follow these rules

Use a good non-stick pan.

Use small amounts of oil,
low in saturated fat.

Never allow the oil/fat to 'smoke'.

Never re-use cooking oil/fat.

Never sit in the frying pan.

Use a Fat Spray

If you must fry, use a fat spray.
Using a fat spray is much better than using
ordinary cooking oil,
because you use A LOT LESS fat.

If possible, buy a 'fat-free' spray.
Otherwise, buy a low-fat or 'light' spray.

Trim the Fat!

When cooking meat, always trim the fat.

All means all
It doesn't just mean the bits round the edges.
All means all.

Why bother?
Because meat fat is a major cause of
obesity and heart attacks.

"The Fat Rap"
[Do not sing this at PTA meetings]

Poles do it
Jews do it
Italians and Sioux's do it
What's that?
TRIM THE FAT!

Making Salad

Eating regular salad is a wonderful eating habit.
Salad is very healthy and
it's great for weight loss.

To make salads easier

Buy pre-chopped salad.
It's more convenient and it reduces waste.

Keep a bowl of chopped boiled potato in the refrigerator,
for extra bulk.

Add salsa, pickles and fat-free sauces
instead of oily dressings.

Add chopped fruit (fresh or canned)
for different tastes.

Add canned beans, garbanzo beans
(chick peas) for instant bulk.

Do not eat the same salad 685 days running.

And remember - hold the Mayo

Dressings & Weight

Always buy low-fat or fat-free dressings
or make your own, with SMALL amounts of oil.

Three sample oil-free dressings

Mix together, 2 tbsp fat-free natural yogurt,
1 tsp lemon juice,
1 tbsp chopped parsley, salt and pepper.

Mix together, 2 tbsp lemon juice,
1 tsp balsamic/cider vinegar,
salt and black pepper.

Mix together, 2 tbsp fat-free natural yogurt,
1 tsp tomato paste,
1 chopped clove garlic, 1 tsp lemon juice.

Say Goodbye to Dieting!

Are you fed up of going through the
same old dieting torture?

If so, STOP.

Say Goodbye to dieting
Say Hello to healthy eating

In other words...
Stop trying to lose weight.
Instead, start to eat healthily.

What does healthy eating mean?
Click here to find out.

Try Healthy Eating

Healthy Eating Means 7 things:

Eat whole wheat bread and potatoes.
Eat more fruit and vegetables
Eat more wholegrain cereal and beans.
Eat more fish, and less red meat.
Switch to lower-fat options.
Drink more water, and fewer soft drinks.
Eat in more; eat out less.

Healthy eating is perfect
for dieters who are fed up
with dieting

Why? Because if you eat healthily,
you'll lose weight.
Without ever having to "diet".

Think about it.

Which Diet Program is Best for You?

It depends on what you want

Do you want to lose weight?
Do you want to make it easier to keep the weight off?
Do you want to look after your heart and immune system?
Do you want more energy?
Do you want to have easy digestion?

If you answered Yes
to all these questions,
there is one type of diet program or plan
you should definitely consider.
A diet program which is....

Moderate in protein
Low in fat & cholesterol
High in healthy carbs

It's about the only diet that delivers
all these benefits.

Follow Your Diet Plan!

Whichever diet you choose,
you must follow it.

Unfortunately
most dieters DON'T follow their diet
properly.

They 'sort of' follow it.
But they get careless.

Result?
They stop losing weight.
Then they blame the diet.
Or else, they blame their genes,
or the weather, or the kids, or Fate.

Don't make the same mistake

Either, follow your diet properly,
or don't bother dieting.

Not Losing Weight on Your Diet?

Don't automatically blame the diet!
Chances are, you're not following it properly.

A better approach
Keep a 7-day food diary.

Write down everything you eat or
drink for the next 7 days.
Everything means everything
(you can ignore water)

You'll be amazed at how many extra items
you're eating.

According to several studies
A high proportion of people who are
overweight tend to forget what they eat.

Keeping a strict 7-day food diary
will help you remember.

We Do Not Recommend
the Following Weight Loss Diets

High protein diets
Food combination diets
Food intolerance diets
Very low calorie diets
Diets with 'diet supplements'
'Fat-Burning' diets
'Negative-Calorie' diets
Any Fad diet
Any Unbalanced diet plan

But don't take our word for it.
Ask your doctor!

Weight Loss Programs

If you're looking for a good weight loss
program, shop around!

The big ones, like Weight Watchers, or Jenny Craig,
have a proven record of success.

However, you may find an
equally good local program.

Choose one that offers the best support.
Choose one that aims to improve
your eating habits.
Find out as much as you can about costs,
before you commit.

As always, don't be seduced by
claims of fast weight loss.
Fast weight loss is a marketing fantasy.

Don't Shop Without a Shopping List

Food supermarkets and hypermarkets are
very tempting places.

They are carefully designed by experts,
to persuade you to buy.

So unless you know what you're
looking for, you can easily end up
buying a ton of stuff you didn't plan for.

How to minimize temptation

Always make a shopping list.

If possible avoid lanes with cookies,
cakes and candy.

Don't buy something just because it's cheap.

Send your husband to shop instead.
(On second thoughts, don't!)

Don't Shop for Food When You're Hungry

Hunger increases temptation
If you are hungry when you shop for food,
you will be led astray.

Eat first, then shop.

Simple. But Brilliant.

Do Your Weekly Food Shopping
in 1 Visit

Why?
Because it reduces your exposure to temptation.
(It also saves wear and tear on your mink coat)

Remember, food shops are tempting places.
The less time you spend inside them, the less the temptation.

So the more likely you are to stick to your diet.

Buy One New Food Each Week

Variety is the spice of life
Variety of foods is the secret of
happy weight loss.

According to several studies,
people who have difficulty dieting
tend to eat the same foods week in, week out.

Don't make the same mistake!
Before you do your weekly shopping,
plan to buy at least one new food.
This will help you to expand your eating horizons
and increase your chances of losing weight.

Read Labels, Lose Weight

Most foods now have labels.
READ THEM!

Couple of tips

1. Check fat content
Remember, if you're trying to lose weight,
your total daily fat allowance
should be 30-35 grams.
Of which, a maximum of 10 grams
may be saturated fat.

2. Check sugar content
Sugar isn't just called sugar.
It has other names, too.
Check for: sugar, syrup, glucose, fructose.
Choose the lower-sugar brands.

When YOU know all about food labels,
teach your kids!

Go Easy on Processed Food

Processed food is very convenient.
However, there's a price to pay
for this convenience.

To put it simply...

When food is processed, two things usually happen

Natural GOOD STUFF is removed.
Unnatural replacements are added.
(e.g. Laboratory flavorings, chemicals, preservatives
plus ingredients to make it 'taste' okay)

So if you eat lots of processed food,
you may be eating:
Insufficient: vitamins, minerals & fiber, and
Too much: fat, sugar and salt (sodium)

The message
Fill your shopping trolley with as much
natural food as possible.
It's better for your health and it's
better for your weight.

Refrigerator Control

Most dieters allow the refrigerator
to control them.

This is a big mistake.
Refrigerators are tyrants.

Never let a refrigerator get the better of you.

How to control a refrigerator

Fill it with non-fattening snacks.
Fat-free yogurts.
Fat-free milk.
Lower-fat cheese.
Salsa, pickles.
Bowls of chopped fruit.
Bowls of chopped salad.
Bowls of chopped boiled potato.
Low fat ice-cream.

Empty it of rubbish
You know the sort of thing I mean.

PS. Never go to bed with a refrigerator on a first date
It won't respect you, afterwards.

The Pot and the Pan

You can't hope to follow a weight loss
eating plan without the following items.

A large pot
This is essential for casseroles and stews.
If you don't have one, buy one.
If you can't afford one, steal one.

A good non-stick frying pan
In an ideal world you wouldn't fry anything.
Meantime, buy a good pan.
It'll help you to fry with less fat.
So you'll lose weight and spend less time in the Emergency Room.

The Juicer

Making freshly squeezed orange juice
is a wonderful habit.

It's much easier with a juicer.
So buy one.

Alternatively
Ask your partner to get up every morning
and squeeze 4 oranges by hand.

On balance, you may find it easier
to buy a juicer.

The Blender

A blender is an essential kitchen tool
for diet and weight loss.

It's ideal for making smoothies and soups.
- See also Fruit and Vegetables -

Dispatch Mr Man on a
shopping expedition, immediately.

Fast Food & Dieting

Why is fast food called fast food?
Because nothing helps you to put on weight as fast.

It may be okay to cook fast food at home
where you can control the ingredients,
but eating it in a fast food restaurant
is ASKING to be fat.

Some scary examples


Food Item
Fat
Calories

Plain croissant
12
240

Cheese Danish
25
360

Hash browns (½ cup)
9
150

Fries (small serving
10
210

Hot dog (regular, plain)
15
250

Taco (small, no mayo/cheese)
21
370

Pepperoni pizza (1 medium slice)
25
375

Fried chicken breast (without sauce)
29
515

Large cheeseburger + ranch dressing
55
840



All values are approximate

Remember
If you're trying to lose weight,
you should eat no more than
about 30-35 grams of fat, per day

I know fast food is convenient
I know the kids adore it
I know it's in-your-face everywhere you go
But it ain't worth it

Don't Starve Yourself
Before Dining Out

Dining out this evening?
If so, don't starve yourself all day.
It's asking for trouble.

A better approach
If you're dining out in the evening,
eat normally beforehand.
It shouldn't spoil your appetite
but it will stop you bingeing
in the restaurant.

Better Starters
When Dining Out

Any salads (hold the mayo)
Any fruit-based starter
Soups (except cream soups)

Sorry, there's not much choice.
But what can I do?
I'm not going to feed you fantasy.

Better Entrees/Main Dishes
When Dining Out

For dieters, main dishes can be suicidal
or quite sensible.

The best policy is to
ASK how a dish is cooked.

Otherwise, follow these guidelines...

· Choose something grilled, steamed, boiled or poached

· Choose fish rather than meat

· Ask for sauces & dressings to be served on the side

· Ask for extra vegetables

· Choose boiled rice, not fried rice

· Avoid dishes with cheese

Better Desserts
When Dining Out

You don't need me to tell you
that desserts are fattening.

Examples

1 Medium slice of cheesecake contains
nearly your entire daily fat allowance.

1 Banana Split contains more
than your entire fat allowance for 2 days!

½ cup fresh whipped cream contains
two thirds of your daily fat allowance.

Better choices

Fresh fruit
Fruit meringue
Sorbets
Any frozen non-dairy dessert
Plain ice-cream

Alcohol & Weight Control

Getting drunk when you dine out can be disastrous.

Your inhibitions fly out the window
and before long you're face down
into a Mississippi Mud Pie with extra cream

Result?
You wake up feeling bloated
and totally depressed.

Meantime, your diet is in bits.

A better approach
Have a couple of drinks, then quit while you're ahead.
Yes, I know it sounds boring.
But Hey! Why not lose weight first and THEN get drunk.

How to Dine Out and Survive

No matter what sort of a pig you make of yourself
at the restaurant.

No matter how many helpings of cheesecake you have.

No matter how fat and helpless you feel afterwards...

Don't use the big excuse!

Don't say to yourself
Ah well, that's the end of my diet!

Because it's not true.

No one stays fat because of one meal.

Instead
Say to yourself:

Whoops! - Never mind.
Tomorrow I'll go back to my diet

If you can get into the habit of doing this
you'll be absolutely fine.

Learn to Say No!!

Learn and practice polite ways of saying No.

Example 1

You've been invited to a party.
Somebody shoves a home-made quiche
in your face and says:
"You MUST try my quiche, darling."

Do NOT reply:
"Take a hike, big-lips. I'm on a diet."

Instead, say:
"I'd love to Ivana, sweetie,
but I'm so full - I've just eaten."

Example 2

Your Mom has emotionally blackmailed you
into spending the weekend with her.
The moment you arrive, she pulls out
an apple pie (surprise, surprise) and says:
"Look, it's your favorite...
I baked it specially for you."

Do NOT reply:
"Ugh! Take it away.
I've loathed apple pies since I was 12."

Instead, say:
"Hmm, looks great.
I'm going to save it for after dinner."

The moral
Don't let other people force you to stay fat.
Learn to say No (politely).

TV and Weight

What happens when we watch TV?

We see commercials for fattening food.
We continually raid the fridge for nibbles.
We sit on our butt and strain our eyes.

We get fatter, lazier and less fit.
Our kids copy us.

They get fatter, too.

Need I say more?

Give your body a break!
Switch off the TV and
find something else to do.

Laugh and Lose Weight!

Have You Noticed?
When we get fat, we lose our sense of humor.

We get fed up very easily.
We don't go out.
We get depressed.

A slight exaggeration, perhaps.
But you know what I mean.

After all, it's not easy to feel happy
when you're seriously overweight.

That's why it's so important to laugh.
But like anything, it takes practice.

So practice!

Laughter helps weight loss
There are several psycho-babble-type studies
which suggest that
people who laugh, lose weight more easily
than those who don't.

Let's not argue with the experts.
Let's start laughing.

Example
One night, stick a potato up the exhaust
of your neighbor's car.

The following morning, watch him leave home.
You'll be laughing all day!
(Hey! Only kidding!!)

Lose Weight by Getting Involved

Not being interested in anything
except the kids and TV is asking to be fat.

You need more than this.
You need other interests.
You need more highs.

Why?
To take your mind off cookies.

Suggestions
Run for Congress
Make a million dollars
Run off with a French film-star
Write a best-seller
Get a PhD
Become fluent in Chinese

You think I'm joking, don't you?
And that's part of the problem.
You don't think you can do any of these things
but you're wrong.
You can do anything you like.

But only if you're prepared to leave
your comfort zone.

Only if you're prepared to get involved
and take a chance.

Think about it.

Binge Trigger Foods

Each of us has danger foods.
The sort we can't stop eating.

My problem is cookies.
Once I start eating them, I can't stop.

So what do I do?
I never have them in the house.

Problem solved.

The best way to avoid foods
you can't stop eating,
is not to buy them in the first place.

Absurdly obvious?
Absolutely!

Protect Your Diet
Avoid Trigger Situations

Wendy drives to gas station.

Wendy fills tank then goes into the shop
and buys a candy bar.

Wendy eats bar and gets fat.

Spot the mistake

Correct!
If Wendy hadn't gone into the station shop,
she wouldn't have eaten the bar.

Now apply this principle
to your own life

Avoid trigger situations that
lead you into temptation.

Does this involve changing your
well-worn habits?

I'm afraid so. (gulp)

Weight Loss & Parties

When going to a party, be prepared for temptation.

Example
Many parties have finger-food.
So don't arrive with an empty stomach
and your tongue hanging out.

Ideally, eat something BEFORE you arrive.
Nothing makes it easier to say:
"No thanks" than a full stomach.

PS. Party food goes straight to your thighs.

Don't Wait to Improve Your Appearance

Many dieters make the mistake of not
buying new clothes while they're dieting.

Perfectly understandable, but incorrect.
Buying a few new clothes to slim into
is a great tonic.

Motivate yourself!
Your appearance is a big motivator,
or de-motivator.

If you look better, you feel better.
The better you feel, the easier it is to keep dieting.

Suggestions
Buy a few new clothes (cheap and cheerful)
Get yourself a new hairstyle.
Visit the beauty parlor.

This may be rather self-indulgent
but it WILL help you to lose weight.

Then you can revert to
flogging yourself senseless.

But at least you'll be slim!

Make Your Partner Your Diet Buddy

If your partner is overweight, get him/ her
to join you on your diet and become your diet buddy.

You can eat the same food.
You can support each other.
You can exercise together.

If you choose a lower-fat diet, high in healthy carbs,
you can put the whole family on it.

Even if they don't need to lose weight,
it will improve their health, energy
mood and digestion.

Why Men Gain Weight

In my experience men gain weight
because of 3 things.

1. They drink like yahoos.

2. They take less exercise than a brick.

3. They eat too much steak.

Unfortunately...
Alcohol enhances impotence
Lack of exercise enhances heart disease
Too much red meat does both.

A better approach
Be a real man

Be moderate about alcohol.
You don't have to give up.

Take some regular exercise.
You don't have to jog your butt off.

Eat less red meat.
You don't have to eat lentils.

Do these three things and your gut
will gradually disappear for ever.

Heart Attacks Kill Men

They kill women, too.
Only not as early.

The facts
An estimated 1 million Americans will die of
heart disease in 2003
One of the main causes of heart disease is
bad eating habits.

Bad eating habits include
Too much fast food.
Too much fat.
Not enough fresh fruit & vegetables.

Live longer, be slimmer
Eat less fast food (preferably none, ever)
Cut down on fat (35-45 grams a day is fine)
Eat more fresh fruit & vegetables.

Monitor your body
1. Get your cholesterol & blood pressure
checked every year
It's a fast, simple procedure

2. Do not allow yourself to develop a
very fat belly
The bigger your belly, the greater the heart-risk

Protein: Clark Kent vs. Superman

Did you know that...
An athlete needs only slightly more protein
than a bank manager?
I bet you didn't.
But it's true.

Now you know the truth,
stop guzzling so many T-bone steaks.

It's not good for your health
And it's not good for your weight.

Don't wait to be told this in the ER.
You may not get that far.

Get Cooking!

Jack is a single man.
He hates cooking.
So he eats out, or snacks on instant junk.

Which he thinks is GREAT!
Because it saves him the 'hassle' of cooking.

But after 5 years of doing this,
Jack is very fat.
Which he's not pleased about.

And neither is his heart, his pancreas,
his employer or his doctor.

If he's not careful, he'll become
a heart-attack statistic.

The lesson
Don't be a Jack.
Learn how to cook good food.

It may save your life.
It certainly helps you to stay slim.

One final point
It's NEVER too late to change.

How To Handle the Cafeteria
When Dieting

You know how dangerous cafeterias can be!
All that tempting fried food!

Well here's a suggestion

My co-worker and I decided to lose weight together.
So, when going to the cafeteria we decided to
buy EACH OTHERS lunches instead of our own.

Because when you choose SOMEONE ELSE'S MEAL
you're MUCH less tempted.

How To Increase Your Diet Motivation

A Food Diary with a Difference!

How I Lost 54 pounds

When I started dieting I needed lots of motivation.
So I did the opposite of most dieters...

During the day, each time I avoided the
temptation to eat something,
I wrote it down in a daily food diary.

It made me so proud to see my will power on paper
at the end of the day and
add up all the calories that I WOULD have eaten!

Sounds an effort, I know.
But believe me, it worked

author unknown

Sheri

current weight: 276.1

311 298.25 285.5 272.75

260

SparkPoints: (20,658)
Fitness Minutes: (14,912)
Posts: 10,159
10/26/09 1:14 A

got this from a friend through email and there is no author known yet...this is part 1...it is long.

Think You're a Weight Loss Failure?
Well you're WRONG!
You are NOT a failure.

You may eat the wrong food.
You may be overweight.
You may not control your weight well.
You may have huge thighs.
You may even vote Democrat.
(Whoops! Just kidding)
But you are NOT a failure.

Why not?
Because none of this has anything to do with
being a FAILURE.
It simply means you are DIFFERENT.

So NEVER call yourself a failure.
Call yourself DIFFERENT!

Do words really matter so much?
Yes!
Suppose Coca Cola was called Glotch.
Suppose McDonalds was called
Fat-With-Everything Inc.

Get the message?
Words are everything.
(Another reason to avoid the word 'diet')

So, no matter how fat you are, remember:

You are not a failure.
You are different.

How Do You Overcome Weight Loss Failure
Answer: Kill it!
How?
By achieving something.
Like what?
Anything!
It doesn't matter what you achieve.
Because even the smallest achievement
will kill your failure stone dead.

How do you start?
By making a plan.
Because a plan forces us to act.
And action leads to achievement.

4 Ultra-simple Suggestions

Do 10 minutes of exercise, every day.
Twice a day is even better.
Err, not in the bedroom, girls.

Do one chore you really hate.
Or something you've been putting off.
Like disinfecting your son's bedroom.

Buy a notebook and pen.
Keep it in your handbag.
Use it to plan your spare time activities.

Get up 30 minutes earlier in the morning.
Use the extra time to do something extra.
Study the stock-market, build a tree-house...
I'm sure you'll think of something.

The Point
The moment you start achieving something
the sense of failure in your head will disappear.
And you'll lose weight, no problem.

But I really AM a Weight Loss Failure!

Okay, let's assume you've hit rock bottom.
Let's assume you are...

Very overweight
Flat broke
In a job you hate
Totally lacking in confidence
Friendless
Big-nosed
Big-eared
Flat-footed
Spotty-faced

Ground Zero, right?

Question
What should you do next?

Answer
Lose weight.

No, I'm not joking!
Losing weight is the fastest, cheapest
and most effective way to
turn your life around.
And that's the truth.

Yes, it may take some effort.
It may take you a while.
But hey! Anyone can do it.
Even you.
I mean, be honest for a moment.
What stands in your way?
Answer: Nothing!
And you can't say that about most other things.

So pick yourself up.
Dust yourself down.
And give it a whirl!

It's fantastic therapy.
And it may change your life.

I see it happen all the time.

Failure isn't the Problem
Why not?
Because it happens to everyone
from time to time.

Remember, most really successful people
were 'failures' before they became stars.

The real problem is
how we REACT to failure

For example
When failure is staring you in the face
you have two options:

Option 1.
Fall apart, start whimpering,
blame everything on your husband
Option 2.
Pull yourself together and get busy
(you can blame him later)

Guess which option gets the most results?

Anti-failure Motto
We all need something to fall back on.
Something to hold onto when yuck happens.
So hold onto this motto.
Say it to yourself when things go haywire.

--------------

Failure happens to everyone.
It's happening to me at the moment.
But failing is NOT important.
It's how I react to it that counts.
So I choose to get busy and
focus on the things I CAN do
Rather than worry about the things I can't.

I may not be able to get a decent job,
But I can lose weight.
I may not be able to cope with my neighbor's cat
But I can lose weight.
I may be unable to pay my bills
But I can lose weight.
I may not be able to find my husband
when I need him
But I can lose weight.

--------------

And if all else fails, you can always eat
a jar of cookies (whoops!)

Congratulations!
On tackling your weight problem

Most people stick their head in the sand,
their butt in the air
and wait for the explosion.

That's why 300,000 Americans die from
WEIGHT-RELATED illness, each year.

Fortunately, a weight problem is
only temporary.
No one is doomed to stay fat.
Even if they've been fat for decades.
Even if they voted for Nixon.

So please relax.

Read through the tips on this site
and you'll find dieting a lot easier.
And you may get a few
cheap laughs.
And let's face it, we all need
a few cheap laughs, right?

Stop Worrying About Your Weight!

Yes, I know you're worried about it...
But worrying makes it worse.

The fastest way to lose weight is
to STOP WORRYING.

Why?
Because worry makes us miserable.
Result?
We reach for the cookies.
What happens?
We put on weight.

So instead of worrying, RELAX!
Then take action.

When You Want to Lose Weight
Who is Your Most Honest Friend?

Answer: Your Mirror!

Your mirror never lies (sigh).

If You Want to Lose Weight
Take a long hard look at yourself
in your mirror.

Okay, you may look a bit gross in parts
but who cares?
This is the WORST you're going to look.
From now on it's only going to
get better, right?

Before you start dieting,
always look in the mirror.
It's very important to see yourself
as you really are!

Make a Weight Loss Plan!

Would you ever get on a plane
without knowing your destination?
No. Of course you wouldn't!

Dieting is no different.
We need a destination.
We need a target to aim for.
We need to be able to measure our progress.

So before dieting, decide what weight
you want to be:

In 2 weeks time
4 weeks time
6 weeks time
8 weeks time
And so on.

And then MEASURE YOUR PROGRESS
Week by Week

Here's a Weight Loss Goal to Think About
"Lose Weight Once!"

Most dieters spend half their lives dieting.

Every January, they start a new diet.
Every February, they give up.

Then in May or June they start again.
By July they've given up again.

Then in September they start again.
But within a month they've quit once again.

And so it goes on. Year after year.

Why spend your whole life dieting?
Do it once, do it properly and
get on with the rest of your life.

Don't Go Hungry!

This is the most important weight loss tip of all.
Hunger is Public Enemy No 1 for anyone
who wants to lose weight.

Kill it, stab it, stamp on it - do anything
but don't let it get the upper hand.

NEVER let yourself go hungry.
If you do, you'll reach for something
that makes you fat.

Don't Try to be Perfect!

Most dieters try to be perfect.
(Whoops!)

FACT
When it comes to dieting,
trying to be perfect is one of
the quickest ways to fail.

Examples
Trying to lose weight too fast.
Quitting your diet if you have a bad week.

A better approach
Aim to improve your eating habits gradually.
Be prepared to make mistakes.
See an occasional binge as quite natural.

This removes a lot of the stress and
failure we feel.

And makes it MUCH easier
to lose weight.

There's No Rush

Most dieters are in too much of a hurry.
They want to solve their entire weight
problem in a couple of weeks.
Preferably sooner!

So if they have a bad day, or a bad week
they get hysterical.
They think...
'That's it! It's all over! I've failed!'
and give up dieting in disgust.

Result?
They stay fat.

A better approach
Say to yourself - There's no rush - And take your time.

Fast Weight Loss is a Fairy Tale

Who wants to lose weight slow? No one!

Unfortunately, looking for fast weight loss
is like looking for fairies
at the bottom of the garden.

The facts
Your basic body chemistry is at least
one million years old.
It doesn't WANT to be lean and mean!
It's ONLY concern is survival.

Even if you try to starve yourself slim,
your body will simply slow down
in order to conserve energy.

Result? Weight loss slows down.

The best approach
Be content to lose 2 pounds per week.
According to most experts, this is
the optimum rate of weight loss.

Too slow? Maybe.
But at least you'll get slim.

Don't Skip Meals!

Why not? Because you'll get hungry.
Result?
Hunger will CRUSH your willpower.
And you'll fall into temptation.

A better approach
Never go too long without food
Never skip meals.
Unless you'd rather stay fat.

Learn About Food & Nutrition

We are living in the Information Age!
It's never been easier to find out about things.

So make an effort to
find out about food and nutrition.

Why?
Because information is power!
Because the more you know about food
and nutrition,
the easier it is to stick to a diet
and lose weight.

Statistics show that dieters who KNOW
about food and nutrition,
are (a) more likely to lose weight,
and (b) less likely to regain it.

Be Patient!

Most slimmers don't have time to lose weight.
They're far too busy.

If you tell them to be patient,
they laugh (or snarl!)

They don't have time to lose
2 pounds of weight a week.
They want to lose 4 or 5 or 6 pounds
a week (at least).
Which is sad.
Because these sort of dieters will never
lose weight in a thousand years.

Don't make the same mistake!
Losing 2 pounds of weight a week
adds up to 104 pounds a year.

Do you have a problem with
losing 104 pounds of weight a year?

Dieting is Simple

And the more overweight you are,
the easier it is.

You don't believe me?
Then take this 4-step test.

1. Work out how overweight you are.
Let's assume you're 35 pounds overweight

2. Fill a large saucepan with water.

3. Place in on your weighing scales.
It'll weigh about 7 pounds.

4. Now divide your surplus weight by 7.
The answer is the number of full saucepans
you're carrying around every day.

If you're 35 pounds overweight
You're carrying around the equivalent
of 5 saucepans filled with water,
every second of every day.

Is it easy carrying around all this
unnecessary weight?
NO.

If anyone asked ME to carry 5 saucepans
around all day,
I'll tell them to go jump in the lake.

The Moral?
By comparison with being fat,
dieting is EASY!

So next time you think that dieting
is difficult...
THINK SAUCEPANS!

Prepare to Change!

In order to lose weight you must swap
your bad eating habits for good ones.

This means changing your eating habits,
and maybe some of your general habits.

The key word is "change".

If you don't want to change,
don't bother trying to lose weight.
Do something else, instead.

Most dieters are not open to change.
They mess about for a month and
then give up.
Result? They feel they've failed.

But the truth is, they haven't failed at all.
They simply weren't in the mood.
to change.

Don't make the same mistake!
Either, be prepared to change
and give it your best shot.
Or, forget about dieting completely
and do something else.

You may not lose weight
but you won't feel a failure.

And frankly, girls, a fat success
outranks a slim failure - any day!

Prepare to Change!

In order to lose weight you must swap
your bad eating habits for good ones.

This means changing your eating habits,
and maybe some of your general habits.

The key word is "change".

If you don't want to change,
don't bother trying to lose weight.
Do something else, instead.

Most dieters are not open to change.
They mess about for a month and
then give up.
Result? They feel they've failed.

But the truth is, they haven't failed at all.
They simply weren't in the mood.
to change.

Don't make the same mistake!
Either, be prepared to change
and give it your best shot.
Or, forget about dieting completely
and do something else.

You may not lose weight
but you won't feel a failure.

And frankly, girls, a fat success
outranks a slim failure - any day!

Please Yourself!

Don't lose weight to please other people.
Why not? Because it doesn't work.

The only reason you should lose weight
is to PLEASE YOURSELF.

So find a good SELFISH incentive to get slim.
It makes dieting and weight loss a LOT easier.

You Need Incentives to Lose Weight!!

Because dieting can be a pain in the butt,
we women need as many incentives as possible.
e.g. fur coat, diamond necklace...

If you can persuade Mr. Man to cough up
the odd diamond all well and good.

If not, you need to generate a
few incentives by yourself.

A good start is to measure yourself all over.
Measure your bust, waist, hips,
thighs and upper arms.
Make a note of these
super-secret statistics,
lock them in your safe,
then have a stiff drink.
(You'll probably need one)

Then, each fortnight or month,
re-measure yourself.

Each ½ inch lost will do wonders
for your motivation.

Throw Away Your Weighing Scales!!

Scales invariably bring us bad news.
They are a sort of nasty, spiteful messenger.

Solution? Shoot them!
Okay, you can't shoot them,
but you can throw them away.
So do it!

Result?
No more bad news.
No more disappointments.
No more hysteria.

A new approach
Forget about what you weigh and instead,
concentrate on improving your eating habits
This isn't as dumb as it sounds.
You see a scales makes you
think SHORT-TERM THOUGHTS
Like - 'how much do I weigh THIS week?'

Whereas, you should be thinking
LONG-TERM THOUGHTS

Like...
'How much am I going to weigh in three months.'
Or...
'I'm going to slowly change my figure and
my life. Even though this may take a while.'

Stop Feeling Guilty!!

GUILT!
For a woman, it's a lifelong companion.

Our husbands make us feel guilty
Our kids make us feel guilty
Our moms make us feel guilty
Our mothers-in-law make us feel guilty
Just about everyone makes us feel guilty about SOMETHING.

No wonder we reach for the cookies.
No wonder we forget about ourselves.
No wonder we get fat.

Take a new approach
Say No to guilt.
Say Yes to losing weight.

How?
By pretending you're not perfect.
Because the ONLY thing that
makes us feel guilty
is the idea that we must be perfect.

Think about it.

Be Prepared for the First Year of Marriage!

On average, women put on more weight
during their first year of marriage
than at any other time in their adult life.

Why?
They dine out a lot.
They entertain a lot.
They receive lots of dinner invitations.
And so on.

Just married?
Then don't make the same mistake!
Don't let yourself go, too quickly.
There's plenty of time for that.
Instead:
1. Learn how to cook healthy food.
2. Train your partner to do the same.
3. Live shapely, ever after.

To put it simply
Don't ruin the lovely figure you had
on your wedding day.

Because when it goes,
it takes your peace of mind with it!

Weight Loss After Pregnancy

If you've just had a baby,
here's how to regain your figure.

· Wait at least 4 weeks until your body has fully recovered.
Eat as healthily as you can.

· Meantime, learn about nutrition and devise a gradual exercise plan.

· Then follow a low-fat HEALTHY diet - about 1500 daily calories.

· If you're breast-feeding don't eat less than 1800 daily calories.

· Be patient, let nature take it's course and you'll regain your previous figure in no more than 5-6 months. A little longer if you're breast-feeding.

Then you can find out who the father is.
Whoops! Just kidding. (Honest)

For an Instant Leaner Body
Wear Black!

Don't wait till someone dies
before you wear black.

Black makes everyone look leaner and slimmer.

If you hate black, or if you're blonde,
choose another dark color
and wear it top and bottom.

You'll look leaner, instantly.

Throw Out Your Old Clothes!

If you're losing weight on a diet,
throw out your old clothes
as soon as they become too baggy.

Why?
Because it gives you extra encouragement
to keep losing weight.

What happens if you don't
Well you won't catch fire or anything like that.
But...
by hanging onto your old baggy clothes
you're telling yourself that
you're unsure about losing weight.

Don't make failure comfortable
Throw away your security blanket!
Get rid of your old baggy clothes
as soon as possible.
Then you can drag Mr. Man (+ credit card)
to the nearest mall.

Fat Thighs, Fat Butt

Fact
80% of women aged 25-50,
think their thighs and butt are too big

Fiction
You can reduce the fat on your thighs
by eating certain foods

More fiction
You can reduce the fat on your thighs
by doing certain exercises

Even more fiction
There's a quick way of reducing fat on
your thighs or butt.

The truth
The only way to reduce fat
on your thighs or butt, is:

1. Follow a calorie-controlled diet
(preferably a low fat diet)
2. Take regular exercise.
(aerobic and weight/strength training)
3. Be patient
4. Be nice to cats

No Time to Exercise?

So what DO you have time for...

Making money?
Holding onto your job?
Chasing after your kids?
Painting your nails?

I've got news for you
Ill-health EATS money.
Ill-health gets you sacked.
Ill-health makes it difficult for you to
do anything.

Lack of exercise is a
huge contributor to ill-health
Especially for anyone over 40.

Fact
The LESS time you have for exercise,
the MORE you need it.

Get the message?

Why Bother Exercising?

There are lots of really good reasons to exercise.
(It annoys the neighbors.)
Most of them you know already.
So let's cut to the bottom line.

The main reason
you should exercise is because...

Exercise makes you
Happier!

Fact
Exercise releases 'happiness' chemicals
into our bloodstream.
They're called endomorphines.

Result?
We feel much better.
And we lose weight faster.
Good enough for you?

Still Got No Time to Exercise?

What's the matter with you?
Are you mentally challenged
or just plain stupid?

Watch my lips...
Exercise saves you thousands of dollars
Exercise makes you live longer
Exercise makes you feel better
Exercise eases weight loss
Exercise makes you happier

Which bit of the above DON'T you understand?

How Much Exercise?
How Often?

If I knew the exact answer to this question,
I wouldn't be doing this.
I'd be lounging in a heated pool
surrounded by half a dozen
adoring young men clad in
skimpy swimsuits,
while my mobile telephone took messages.

But that's another story.

A safe exercise plan
First, check with your local physician.
If he okays it, start doing 10 minutes
of light exercise a day.
Gradually build up to 30 minutes a day.
Then, gradually make your exercise
more strenuous.

Walking, swimming, dancing, cycling
or any light aerobic exercise is fine.

The key is to exercise
is to do it regularly

Even fidgeting is good for you.
Statistics show that people who fidget
lose more weight. (True!)

Where's That Rope?

No, you don't have to hang yourself.
Not yet anyway.
I meant, where's that SKIPPING rope?

Skipping is a great exercise
It burns lots of calories.
It's great fun.
It's very trendy.

(You can whip your partner
with the rope, afterwards)

20 mins a day will lose you 15 pounds a year.
(Skipping, not whipping)

Make Lurve, Not Fat!!

This is a family web site,
so I'd better watch my language.

What's lurve got to do with losing weight?
Simple.
Lurve is one of the most interesting
forms of exercise.

You can do it indoors.
You can do it while watching TV.
You can do it even if the lights go out.
You can do it in a confined space.
It makes you want to smile afterwards,
instead of guzzling six pints of liquid.

You can even smoke a cigarette afterwards.
Whoops! (Just kidding!)

And top heart-experts recommend it.

Exercise Advice for Workers and Shoppers

Exercise Advice for Workers

1. We catch buses or trains.
So get off one stop earlier and walk.

2. We take the lift.
So take the stairs instead.

3. We sit in a cafeteria, or restaurant
at lunchtime.
So set aside 30 minutes for a walk.

Exercise Advice for Shoppers

We park the car as close to the shops as possible.
So park further away and walk.

We use the escalator.
So use the stairs.

We use a trolley, even if we have only
a couple of bags.
So if you can manage it,
carry the bags - don't wheel them.

When you're drooling and completely ga-ga
you'll have plenty of time to take it easy.
Until then, stay active!

Throw away the TV Remote Control!

Remote controls are not the solution to your weight problem.
They are the problem.

If you insist on being a couch potato,
the least you can do is get out of
your chair once in a while.

There are not many fat people in China.
And there are not many remote controls, either.
Coincidence? I doubt it.

Fitness Tip: No 157
Don't Abuse the Kids

Kids are great, aren't they?

From the age of about 8,
we can train them to do
all sorts of useful things.

Like...
Fetch this! Fetch that!
Deliver this! Deliver that!

You know the story.

Well I'm afraid
the Fat Police don't like this

They say - GO FETCH IT YOURSELF!

I'm just passing the message, okay?

Do You Like Gardening?

Me neither
Every time I go into my garden,
something eats part of me.

Still, this is no excuse.
If you have a garden, go spend some time in it.

I won't bore you with lots of statistics
about how many calories you can burn up
by mowing the lawn (400 calories/ hour)
chasing the neighbor's cat (33,000 calories/ hour)
or sunbathing (0 calories, per day).

Suffice it to say that gardening of any kind
uses up more calories
than watching TV or lying in bed.
Spot the message!

[I nearly forgot - if you don't have a garden
please disregard this tip]

Natural Foods are Best

When you're inside a food store
and everything seems so confusing,
follow this one golden rule.

The more natural the food, the better.

Natural food is not absolutely perfect, or natural
but it is LESS likely to be fattening
and MORE likely to be healthy.

'Natural' foods include:

Fresh fruit
Fresh vegetables, including potatoes.
Fresh fish
Unprocessed muesli
Nuts, seeds
Whole meal or wholegrain bread
Brown rice
Bottled water
Cheeseburgers (Whoops! Just kidding)

I'm not suggesting you live on this diet.
(We all need to eat poisonous rubbish
from time to time)
I'm simply suggesting that
when in doubt eat natural!

Eat Bread and Potatoes

Back in the Stone Age,
no self-respecting dieter ever ate
bread or potatoes.

But this is not the Stone Age.
This is the year 2003.
And despite what protein diets say,
you CAN eat bread and potatoes.
In fact, you can eat LOTS of them.

The truth
No one gets fat by eating too much bread
or too many potatoes.
These foods are wonderful for slimmers.
It's only when we add fat to them
that they become fattening.

A new approach
Start eating lots of bread and potatoes.
If you must add fat, add a LITTLE.

Meat & Weight
Rule 1. Choose SMART Meat

There are three types of meat.

1. Stupid meat
This is very fattening
Examples
Burgers, sausages, salami, pate, chops,
regular ground beef
chicken-skin, fatty roasts.

AVOID EATING STUPID MEAT



2. Medium intelligent meat
This can be fattening
Examples
Ground steak, pork chops, bacon,
roast beef/lamb (without fat)

GO EASY ON THE
MEDIUM INTELLIGENT MEAT



3. Smart meat
This is non-fattening
Examples
Turkey breast, chicken breast,
very lean pork, very lean beef steak.

YOU MAY EAT REGULAR AMOUNTS
OF SMART MEAT
(About 4oz/100g maximum, per day)

But fish is even better!!

Eat More Fish!!

If you want to be really smart, eat lots of fish.
(The fresh variety - not the sort with
breadcrumbs or batter attached)

Yes, I know it's smelly.
But it smells a lot better than Intensive Care
which is where a lot of meat-eaters end up.

Benefits
Eating fish helps you lose weight (Trust me.)
It's good for your heart (especially oily fish)
It's easy on your digestion
It helps you swim better (Huh?)

Don't forget
The Japanese eat lots of fish and
live about 100 years longer
than most Americans or Europeans

Eat More Chili!

According to a Canadian study,
eating spicy food increases our after-meal metabolic rate,
thus helping us to burn extra calories.

Don't argue with the Canadians
Get with the program
Eat more chili!

Baked Potatoes vs. French Fries

An average 8oz helping of fries
Contains roughly 480 calories and
at least 13 grams of fat

An 8oz helping of baked/boiled potatoes
Contains 160 calories and 0 grams of fat

One of these makes you fat
The same one is bad for your
coronary arteries
Guess which one?

Mayo Makes You Fatto

Mayonnaise is 80 per cent fat

One day I watched a chef make mayonnaise.
He was making it in a see-thru container.
The first thing he did was to fill the
container 80 percent full of cooking oil.

That's when I realized that mayo
was not for me-o.
I don't care how good it tastes.
I don't want to wear it on my chin.

If you love mayo, do yourself a big favor.
Save it for special occasions.
(Like Bar-Mitzvahs

Eat in!

America has 750,000 restaurants
and fast food outlets.

An estimated 1 in 3 of all adult Americans
are seriously overweight.

An estimated 1 in 3 of all American children
are seriously overweight.

Are these 3 things related?
You tell me.

The average American eats the equivalent
of one whole stick of butter, per day.
Does he get all this butter from eating
home-cooked food?
You tell me.

A safe approach
Limit your dining out to special occasions

It's better for your heart,
better for your brain,
better for your immune system,
better for your wallet, and
MUCH better for your weight.

Don't Eat Standing Up!

Even if you only eat a sandwich or a roll,
put it on a plate and sit down to eat it.

Why?
There are two reasons.
First, sitting down to eat helps us to
take our food seriously.

Second, it helps us to 'remember'
what we eat.

Both these things increase our awareness
of our eating habits
thus making it easier to improve them.

Fact
The majority of seriously overweight people
(a) FORGET what they eat.
(b) Eat at least 2 snacks a day, standing up.

Eating Fiber Helps Weight Loss

Why?
There are two main reasons.

1. Foods that are high in fiber fill us up
WITHOUT making us fat.

2. As fiber passes through our system
it takes some of our undigested fat with it.

Healthy high fiber foods include:
Oat bran, beans, legumes,
Many fruits, including bananas, apples & berries
Raw vegetables
Whole wheat or wholegrain bread
Brown rice.

"Fiber Rap"
[Sing this in the shower every day]

Fiber is cool
Fiber is cute
Fiber's in oat-bran and all kinds of fruit
Fiber is East Coast
Fiber is West
Out on the streets Man, fiber's the best
So eat up yo peas!
Eat up yo beans!
Whether you're 80 or still in your teens

Always Eat Breakfast

Why?
Because an average 8 hours sleep
burns about 450 calories.
So your body NEEDS fuel at breakfast time.

If you don't have breakfast, you risk
getting ravenous by mid-morning.

Result?
You fall into temptation.

Fact
Most surveys show that people who don't
eat breakfast
are more likely to be overweight.

You don't have to give up alcohol
when dieting

If you enjoy 2-3 drinks at the weekend, or
if you enjoy a regular glass of wine,
carry on - even if you're dieting.

A few drinks never made anyone overweight.

A huge CDC survey reveals that
women who give up alcohol while dieting
lose LESS weight than those who
drink in moderation.

You learn something new every day.

Reduce Fat

We need about 5-8 grams of fat per day.

The average American eats about
85 grams of fat per day.

The average American is overweight
and prone to heart disease.

Get the picture?

How much fat should we eat
in order to lose weight?

Ideally, reduce your total fat to
about 30 grams per day.

Of this, no more than 10 grams
may be saturated fat.

There are lots of other fat-facts
but they are mind-numbingly boring.

So just rember this...
EAT LESS FAT

Eat Less Sugar

Fact
If you never ate another gram of sugar
in your life, you'd be MUCH healthier.

Your body doesn't need it.
Your appetite can be ruined by it.
Your weight is ruined by it.
You can get diabetes by eating too much of it.
And it contains ZERO nutrition.

OK, giving up sugar completely is not realistic.
Because most processed foods contain it.
However, I strongly urge you
to reduce your intake.

Example
Drink more water.
Drink more 100% fruit juices.
Drink fewer soft drinks.
Eat less candy.
Eat fewer cookies.

Fruit & Weight Control

Eating regular fruit helps combat
both heart disease and cancer.

So it's worth making friends with.

If you hate fruit

Make yourself a daily smoothie.

Put lots of strawberries, a few raspberries,
plus
either, fruit juice,
or, a tub of natural yogurt,
or, a scoop of low fat ice-cream
into a blender and throw the switch

Hmm... tastes delicious!

You can mix almost any variety of fruit
(canned or fresh).

Remember: fruit is great for weight control.

Oranges & Weight Loss Nutrition

You don't have to peel oranges anymore!
Just cut them in half and
squeeze them in a juicer.

Make yourself a glass of
fresh orange juice every day.

You'll lose weight, live longer
and feel extra clever.

Eat Vegetables to Lose Weight

Many people hate vegetables,
especially if they are still at school.
(The people, not the vegetables.)

Two solutions

Make a hot curry
Add plenty of vegetables.
You won't taste the vegetables.

Make homemade soup
in a blender
Add plenty of vegetables, lean chicken
or lean bacon.
No one will know they are eating vegetables.
So don't tell them.

Vitamins & Weight Control

If you eat properly, buying vitamin tablets
is not necessary.
One reason why you should never trust
a weight loss diet that includes
vitamin supplements.

Exceptions to this general rule.

1. If you are unable to eat properly.
2. If you are ill, or have a medical condition..
3. If you are under great stress.
4. If you smoke.
5. If you work for a vitamin company.

If you fall into any of these 5 categories,
take a good quality multi-vitamin tablet.
And remember: you get what you pay for.

If in doubt, always consult your physician.

Soft Drinks

Are soft drinks bad for slimmers?
Let me put it this way.
Soft drinks contain a load of chemicals.

Some of these chemicals are 200 times
sweeter than sugar.
Guess what they do to your sweet tooth?

We don't need to drink soft drinks, EVER.
So why do we?
Because billions of advertising dollars
tell us to.

If you have a sweet tooth that
makes you eat sweet things
you should think seriously about
avoiding soft drinks altogether.

Water is still tops!

Beware Pastries
If You Want to Lose Weight

Why?

Because most pastries are high in fat and calories.

Example
1 Croissant contains up to 40 per cent
of your sensible daily fat allowance.

1 Danish contains up to 50 per cent
of your sensible daily fat allowance.

Get the picture?

Candies, Cookies & Weight Control

Candy and cookies are no better than pastries.
In fact, they may be worse.

Many candy bars are nothing more than
a fancy mixture of fat & sugar.

The same can be said for
many types of cookie.

It may not be realistic to avoid
these foods altogether,
but if you are overweight you should eat them
as treats not regular foods.

Sheri

Edited by: SHERI1969 at: 10/26/2009 (01:18)

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