Weight lost mistakes

These suggestions are coming from as Personal trainer that I am reading.
Slow is better: Don't have unrealistic weight loss expectations. Using Spark or any other type program needs to be set up for a healthy slow loss. Don't get discouraged.
Everyone is different: eating healthy no matter what the scale says will be a good idea.
Weight loss is rarely constant: Very good point to remember. The early weeks produce more loss that later, especially if you are really changing your life patterns. Measuring weekly or even better monthly.
Just remember no one is perfect, expect a few bumps in the road.

Eating less isn't always better. You have to be sure you are eating enough for your age and body weight. IF you are not eating enough, your body might go into starvation mode and you will not lose weight any faster.

Wellness

Wellness journey. I hope these article are helping in this journey. I feel that my attitiude as well as my weight is changing for the better.
I am listed some great starting points from a health and fitness writer. You have all read these before but it is helpful to keep them fresh in your mind.
Drink as glass of water or two.
Go for a walk.
Call a friend
Journal-this helps in any pursuit you are trying to accomplish
Send a note
Eat a snack-eat less at each sitting prevents one from becoming hungry.
Chew a stick of gum
Organize your space-clutter at home or office aften contributes to your over all health and mental attitude.
Take "five" relax, take a break, breathe!!

Remember our goal is to gain control, keep well and bring happiness and joy into our life. Saying thank you to our maker as well as our friends helps continue on this journey.

Start living

What does a lifestyle change mean? One really does not know until they actually start some kind of action. It doesn't mean that your are instantly going to love vegetables and start hating chocolate. Much of the change comes from your mind, your eating habits and your perspective.
Diet or change??
Diet is all about numbers-lifestyle change is all about your eating, activity your goals.
Diet assumes that reaching a certain weight is the key to happiness. Mess up one day and all is a mess.
Lifestyle assumes that overweight is usually the result of other problems. Face these problems, and focus on some solutions.
Going on diet involves a external change in eating. You count, measure, stop eating, substitute based on whatever rules. Stop the rules and gradually the the weight comes back on.
Making a lifestyle change evolves internal permanent change with food, activity and the mindless eating that we sometimes give in to. The goal is to learn to take care of yourself, emotionally, physically and spiritually. IT involves constant change to your environment.
Many factors are out of your control-genes, age, medical issues. So one needs to focus on what is in your control and change you mental attitude to start the lifestyle change. This is your life.
Might also help with your happiness factor if you are joining me in this project.

Keep your Heart Healthy

This is a review, I am sure but worth going over again. A heart condition is a progressive condition that can start early.
Low fat diet: low in total fat, saturated fat, and trans fat.
ADD fiber: it helps lower cholesterol levels and helps you feel full. Whole-grains, legumes, beans all will help this process.
Cut cholesterol: Check labels and the amount of meat you consume. Try to keep consumption to around 300 mg daily.
Eat Fish: such as salmon, mackerel, sardines to help lower the triglycerides which will slow the plaque build up, lower your blood pressure.
Lose weight: which will help in all areas of your health situation.
Exercise often
Drink Moderately
QUIT SMOKING
Avoid stress: You have got to be kidding. Is anyone able to do this? There whole discussions of this but bottom lines is to try.
Get checkups

Article from a on-line newsletter Live strong.

Thought for the week

Are you neglecting your body? No matter what your food cravings are!!one can still have a healthy life if they try. Keep in mind to think in small portions and not over indulge. Fitness is a must no matter what condition your body is in. Remember not to starve yourself because you think you are some new diet. You will be handicapping your success. Don't fill yourself up with garbage either. To much sugar and starch can also be a bad habit. Food is not what is killing you. Get that MYTH out of your mind. FOOD is good and food provides the nutrition to survive.
So let us eat and enjoy! but do not eat the wrong foods.

Are you are gardner?

Are you going to try and do some veggie planting this yedqar. I am giving it a try. Last year was not so good. Here is a list of the easiest veggies to grow.
Carrots need deep rock free soil.
Green beans
Lettuce
Cucumbers will sprawl, so provide enought space.
Spinach is remarkable high in iron. Once the leaves are a resonable size, they can be picked to encourage new growth.
Tomatoes need little water and a lot of sun.
Radishes are ideal for the beginner. Plant in early spring
Bell peppers.
Summer squash is high yielding. Try to keep out of the wind.
Basil is not really a vegetable but is easy to grow indoors or out.
Happy growing.

Junk food

Found some good advice about junk food. I am on a roll to get these bad foods out of my house. How about you?
There have been studies that say Americans eat about a quarter of their calories from nutrient-poor selection "junk food". To get to a healthy weight and to maintain this weight, one must eat less of the offensive food. Since all these foods are concentrated in calories, it does not take much to increase the daily intake.
I have found a few suggestions that are helping me and maybe you will find them helpful also.
Between-meal snacks and drinks may be substituted by healthier choices.
Eat more fruit , veggies and drink more water.
Be aware so you do not deprive your body of the protective nutrients and photochemical.

junk food

Are you a junk food addict? Sometimes, I really do think that I am. I have been trying really hard to be careful but the process it is hard. When you want a chip! A piece of fruit is not going
to do it. When a human being continuously eats a diet of bacon pound cake, Candy bars, they WILL gain weight. They more they gain, the more they seem to need. (this has actually been proven in a study with mice). Not that I am comparing!
Does some of this behavior sound familiar? It does to me. Not sure if it is chemical or behavior but my best bet it to avoid the sugary items or a the very lease limit severally. Try not to buy the items and never order at a restaurant.
There really have not been enough studies to say if humans can be addicted to junk food but it sure seems that way.

Live longer

That is what we all seem to strive for these days. Americans tend to want to be so much and accomplish so much, that we are always pushing ourselves.
The American Heart Association has set seven health areas for setting and accomplishing these.
Go to the Association page and take the seven step assessment. for your own piece of mind.
Basically if never have smoke-that is good or if you do smoke the sooner you quite the better.
Your body mass index should 2.5
At least 150 mins of moderate to intense exercise each week.
Healthy diet including 5 fruits and vegetables a day, low sugar and sodium intake.
Total cholesterol of 200 or lower.
Blood pressure 120/80
Fasting blood sugar of 100 or lower.

Sleep

Can sleep help with weight loss? Yes believe it or not. I read a great article from livestrong that gives some advice on this subject. Those that tend to stay awake the most are often overweight.
Many studies are showing that the less a person sleeps the heavier they tend to be.
WHY you might ask? Probably because of the link between sleep and hormones.
Leptin: which is released by fat cells, signals the brain to stop eating.
Ghrelin which is made in the stomach and small intestine, signals the brain to continue eating.
Both of these hormones influence how much you eat. The fewer hours you sleep, the hungrier you tend to be.
When you sleep less your body considers that you are in starvation mode-slowing down your metabolism and burning fewer calories.
AND simple enough, the more hours that you are awake-the more hours you have to EAT.
Obesity ofcourse causes other problems in the body. Sleep apnea, stroke, heart disease, high blood pressure. Seems to be circle effect. BOTTOM line seems to be sleep more and then be active when you are awake. Might even help with the happiness factor.

Whole grains

OH the mystery of grains. What are they and what do they do.?! Found this simple article that helped me know a little more and might help you. Here my interpertation!

DENFINITION:The whole which is actually the seed or kernel has three parts the bran, the germ and the ednosperm.

BRAN the outer skin the contains antioxidants, B vits and fiber.
GERM the "baby" of the seed, which grows into the neew plant. Contains many vits, minerals and HEALTHY fats.. They can be added to a variety of foods to boost nutrition.
ENDOSPERM seeds food supply.

TYPES of whole grains:
Wild rice
Brown rice
Whole wheat
Oatmeal or whole oats
Barley
Rye
Bulgur
Popcorn
A government study in 05 recommends that half you daily grain servings be whole. How are you going to this?
Whole grain toast instead of white, whole wheat flour, toss in some brown rice to stews or soups.
Look at labels, the first ingredient should be whole wheat flour. Look for whole wheat pasta, brown rice, oats.
These all have the benefit of probably reducing your chances of certain kind of cancers, lowering risk of diabetes and heart disease.
AS ALWAYS check with your physicians when you have any questions.

massage

What do your think of when you hear the word MASSAGE? A day with friends! To much touching?
Well think again all. Massage is the up and coming way to help your body make it through the days and the health crises.
Let us look at some benefits: Speed muscle repair
Release stress
Lower blood pressure
Increase range of motion, flexibility and blood circulation
Just be aware that if you are on blood thinners or have deep vein thrombosis, you might want to ask health care provider before you try this. Be careful if running a fever or have any open wounds.
SWEDISH Massage: most popular forms. Long gentle smooth strokes are used with light kneading and circular motion.
DEEP TISSUE: slower and targets the deeper layer of muscles. Helps break down knots and adhesion's.
SPORTS massage deep tissue generally on area of interest of the athlete.
HOT STONE massage: hot flat stones are used on various key points of the body to help relax the muscles. Most of the time these stones are used along with regular massage.

Friendship

In our quest for better health, we often forget a powerful weapon we all poses OUR FRIENDS!
It seems that friendship has been a recent idea for the researchers. They are showing that people with a circle of Friends seem to be living longer and promote brain health. It seems women especially tend to turn toward their friends for all kinds of reason but men can also gain help if they have friendships.
Exactly why? has not been determined. Beyond the obvious of running errands, being around to talk and vent, the underlying benefits are not yet documented. Maybe the social ties produce better access to health services. Maybe friends help lower your stress levels. Whatever the reason the studies from Virginia Tech, University of Virg, University of California and others have have shown that FRIENDS make your life better.
Sooo!!! let us tend to our friends. They make us happy.

Believe in yourself

Yes, something as simple as this will help one maintain mental health and happiness.
When you look at yourself, do you see abilities or or boundaries? Do not be a person who obsesses about a weakness. Remember your hidden talents and focus on those. What might this talent be? It is probably right in front on you-where do you get the most compliments? What seems to come easy to you? Maybe someone might be asking for advice on a certain topic. These are all the potential for your talents which in turn gives one a sense of accomplishment.
Go for it!!!