The Daily Gain 
Gain knowledge, not pounds! A generous portion of news, tips, and highlights from the world of health.
A Whole Day of Healthy Meals in 14 Minutes
Posted by juleslein on December 01, 2008
The idea that you need lots of time to prepare and cook healthy meals is a myth and probably one circulated by the fast-food industry. After all, the very name "fast-food" implies that home-cooking is slow-cooking. Not true! It's perfectly possible to prepare healthy weight-reducing meals in minutes. The secret is organization.
Maintain a Stock of Quick-Cook Foods
Instant Foods
Buy 'instant' foods that can quickly be made into meals. Good buys are canned foods like tuna; low-fat, low-sodium ready-to-serve soups; beans like kidney beans, black beans and navy beans; chopped tomatoes; sliced mushrooms; and baby potatoes. Buy tomato-based pasta sauces, salsa,low-fat mayo, soy sauce, teriyaki, Tabasco and chili sauce to add flavor to grilled chicken breasts and stir-frys.
Prepped or Frozen Foods
Buy a variety of your favorite salad ingredients, pre-washed bags of lettuce, cherry tomatoes, cucumber, onion, fresh vegetables - pre-washed and ready to use, or buy frozen vegetables and fruits. Choose tomato or vegetable juices, or unsweetened fruit juices.
Dairy
Stock your refrigerator with low-fat shredded cheese, cheese strings, low-fat yogurt, 1 percent milk, cottage cheese, Cool Whip, and eggs (keep some cooked for snacks).
Meats
Chicken breasts, ground steak and a range of deli-sliced cold meats, like turkey, chicken and lean ham.
Grains and Carbs
Choose whole wheat cereals, pasta, basmati rice, low-sugar cereal bars, soft-flour tortillas, corn tortillas, whole wheat pita, English muffins and whole wheat bread. For nutritious snacks buy a range of nuts, seeds, dried fruit and fresh fruit.
How to Create Fast Healthy Meals
The next thing is learning how to combine these foods to create healthy, weight-conscious meals in minutes. Here is a sample day's eating:
Breakfast (2 minutes)
- Bowl of whole wheat cereal with 1 percent milk, topped with tbsp chopped nuts
- Glass of Unsweetened Orange Juice
Snack (1 minute)
- 1 apple
- 1 low-fat cheese string
Lunch (4 minutes)
- Whole wheat sandwich: low-fat mayo, lean ham/chicken, lettuce, tomato, cucumber
- 8 oz pot low-fat yogurt
Snack (1 minute)
- Cereal bar
- Handful dried apricots or apple rings
- 2 Brazil nuts
Dinner (5 minutes preparation)
Chicken Enchilada
- 1 Soft-flour enchilada
- 1 cooked chichen breast
- 2 tbsp salsa
- 2 tbsp shredded cheese
- Salad leaves, tomatoes, sliced onion, cucumber
- 2 tbsp low-fat dressing
Spread soft-flour tortilla with salsa, top with some sliced cooked chicken and shredded cheese. Place in hot oven for 10 minutes and serve with some salad.
Snack (1 minute)
Dip some strawberries in a pot of low-fat chocolate Jell-O Pudding
Fast Healthy Food
The above 3 meals and 3 healthy snacks take a total of 14 minutes to prepare. Which is no slower than most fast-food restaurants. But unlike junk-food, the above foods help you stay healthy and manage your weight.
source: http://www.annecollins.com/foods-for-weight-loss.htm
10 Best Weight Loss Tips for Thanksgiving
Posted by juleslein on November 24, 2008
With the festive season quickly approaching it seems suiting to share with you the 10 best weight loss tips for Thanksgiving.
Thanksgiving is a social holiday when many families come together to share good food, good drink and good times. But for those of us watching our weight, Thanksgiving is often a time of anxiety and stress. How much will the famous turkey dinner with all the fixings really cost me?
Here is a list of the 10 Best Weight Loss Tips for Thanksgiving that will help to keep your diet on track.
1. Eat plenty of turkey - Turkey is low-fat, high in protein and contains lots of Vitamin B. Choose meat from the breast and remove the skin for a low-fat, low-calorie Thanksgiving treat.
2. Substitute Mashed Potatoes with Mashed Cauliflower - Mashed or creamed cauliflower is very tasty and is an excellent substitute for mashed potatoes. Mash the cauliflower, add a little skim milk and voila. Cauliflower contains almost 75 percent fewer calories than potatoes per pound and is an excellent source of fiber.
3. Steam or Roast Vegetables - Steam and roast vegetables and avoid pan frying or baking in oils or fats, such as butter.
4. Omit Butter and Cream - Although it may not always be possible to omit these flab forming ingredients, try to choose recipes that omit butter and cream. At the dinner table use light margarine as a spread instead of butter.
5. Serve Vegetables as an Appetizer - Fresh vegetables served with fat-free sour cream and yogurt dressing is a healthy appetizer that will ease pre-dinner hunger.
6. Use Packaged Gravy - Gravy made from pan drippings is very high in fat. Instead, use instant gravy that is much lower in calories and fat.
7. Crustless Pumpkin Pie - Everyone loves pumpkin pie and most will agree that there is little need for a crust. Crustless pumpkin pie has all the yumminess of the real thing, but contains much less calories and fat.
8. Don't Oversalt Your Food - Salt causes your body to retain a lot of water. To avoid post-Thanksgiving bloating, stay away from salty foods and don't oversalt your meal. Use minimal salt when cooking and provide salt at the dinner table to that your guests can salt their own meals.
9. Eat Breakfast and a Healthy Snack - On Thanksgiving day remember to eat a healthy breakfast and afternoon snack. These meals will help to keep your appetite under control so that you are less likely to gorge at dinner.
10. Drink Plenty of Water - Drink lots of water on Thanksgiving day to help curb hunger pangs.
Source: http://www.weight-loss-center.net/weight_loss_diet_forum/blogs/guinea-piggy/36-10-best-weight-loss-tips-thanksgiving.html
Posted by juleslein on November 17, 2008
Depression is a tough condition to live with and I know that the weight gain experienced by people who suffer from depression is an added stress. Taking anti-depressants over a long period seems to contribute to weight gain and makes losing weight more difficult.
Depression and Serotonin
Serotonin is the brain chemical which helps us stay happy. Eating carbohydrates helps to increase serotonin levels and may explain why we sometimes crave these foods. So if you suffer from depression, do not follow a carb-restricted or low-carb eating plan, although it is very important to eat 'good' carbs and avoid refined carbs. Good carbohydrates include foods like oats, whole wheat bread, pasta, basmati or wholegrain rice, and beans/legumes.
Depression and Selenium
Small amounts of selenium has also been effective in the treatment of depression. Selenium can be obtained by eating foods such as whole wheat bread, bran, Brazil nuts, tuna, onions, tomatoes and broccoli. Include some of these foods on a regular basis.
Antioxidants
Include plenty of vegetables and salad in your diet and include a couple of meals with fish each week. The antioxidants and fatty acids found in these foods help protect the brain cells from both aging and depression.
Breakfast
Breakfast is an important meal for anyone who wants to control their weight, but especially so for patients with depression. So make sure you eat good breakfast and ideally include some 'good' carbs like oats, All Bran, Shredded Wheat, whole wheat bread, fresh fruit.
Exercise Improves Depression
New research suggests that exercise may be more effective than drugs in treating mild to moderate depression. If you don't currently exercise, then if possible, start with 20-30 minutes each day. A brisk walk, cycle or swim is an excellent way to begin. Increase your workout gradually up to 45 minutes each day.
Eating, Exercise and Lifestyle Routine
A regular routine helps to maintain stable metabolism and blood-sugar levels, which in turn improves mood, and should therefore help to alleviate some symptoms of depression. So eating and exercising at regular times may be helpful if you suffer from depression. Above all, avoid going too long between eating - ideally, eat regularly throughout the day, even if it's only a piece of fruit or small snack.
Weight Loss Tips For People With Depression
Don't set yourself over-ambitious goals. Weight loss is always easier if you set realistic achievable goals. Why? Because achieving them makes you feel good and keeps you motivated.
When dieting, don't fall into the trap of trying to be "perfect". Why not? Because when you have a bad day, or go on an eating binge, you will feel so guilty and useless that you may quit your diet altogether. A better approach to dieting and losing weight is to ASSUME you are going to make mistakes - after all, who's perfect? Then make a plan for what to do when the wheels come off your diet-wagon! Knowing you have a plan to help you overcome this type of diet problem will make you feel much more relaxed about the whole idea of dieting.
Losing weight is not a race. It's a journey. So don't get stressed if you have difficulties following your diet-and-exercise plans. A bad week may slow down your weight loss, but it doesn't mean you should quit. Simply take a break, allow yourself to relax and settle down, then re-start your diet. Many dieters think that if they overeat at the weekend, or eat too much during the week, they might as well give up dieting and stay overweight. This isn't true. Most successful dieters have tons of bad days - the only difference is, they roll with the punch and then re-start their diet. They know that losing weight is a steady journey with lots of pauses along the way.
Source: http://www.annecollins.com/weight-loss-and-depression.htm
The 4-Week Plan to Younger Arteries
Posted by juleslein on November 10, 2008
from RealAge.com
goal: You want your blood to flow more freely through your arteries, like it did when you were a kid. The plan: Eat 8 nuts a day for 4 weeks.
Yep, it could be that simple. When people in a study replaced some of the monounsaturated fats in their diets with 8 to 13 walnuts a day, their blood vessels expanded after just a few weeks, allowing better blood flow.
The Alpha Factor
Walnuts are rich in cholesterol-lowering alpha-linolenic acid (ALA) as well as antioxidants, a heart-healthy form of vitamin E, and L-arginine -- an amino acid that helps lower blood pressure. So it makes sense that when people with moderately high cholesterol eat a daily helping of the nuts, good things happen. And it did: In one study, not only did their blood vessels open wide, but also their total cholesterol fell and their bad LDL cholesterol dropped 6 percent!
Antioxidants and More
In the study, people ate walnuts for snacks, with meals, and in desserts and salads to replace some monounsaturated fats in their diets.
source: http://www.realage.com/ct/eat-smart/food-and-nutrition/tip/7217
Winter Exercise Tips for Busy People
Posted by juleslein on November 03, 2008
Many people find summer exercise easy, because there are so many fun activities available when it is warm outside. But if you live in the North, you might find exercise during the winter much more difficult. I refuse to run outdoors when it is very cold, the road is icy, or the snow banks have narrowed the road significantly. But I also refuse to hibernate, since exercise helps improve your immune system to help you fight off winter colds and flu, and also gives you energy and a positive outlook. So, here are a few tips to get you thinking about staying active all year long!
1. Find exercise videos you love, and carve out a space indoors with the equipment you need. I exercise in my basement all year long, and add outdoor activities when weather permits. The great thing about having an exercise video collection, and the right space, is that you have absolutely no excuses! Weather, time of day, long lines for equipment, etc. will not stop you from burning calories!
2. The new fall television lineup will be here soon. Use TV commercial breaks! Many people ignore strength training because they feel cardio burns more calories. But adding muscle to your body will raise your metabolism, allowing you to burn more calories all day long. Resistance training also strengthens your bones, and just getting stronger can help you with a multitude of daily activities. So find a book, magazine article, wall chart or other resource showing exercises to work all major muscle groups, and do a set of repetitions during each commercial. You'll get a 20-minute workout during one 60-minute show!
Posted by juleslein on October 27, 2008
This morning I was running with my good friend and we were talking about motivation. My friend is a very dedicated runner and avid marathoner. I asked her if she was ever tempted to just quit for a while - take a break from her running regime. She didn't even think for a second - her response was an immediate: "Never." My friend is highly motivated by weight control. The fear of gaining weight helps to keep her very dedicated. I am sure that many of us are motivated by the same reason. But are there other reasons to exercise besides weight control? Sure! There are plenty of other benefits that can and should motivate us all - whether we need to worry about our weight or not.
Here are some things to keep in mind, if you’re trying to keep yourself motivated to exercise:
1. Exercise boosts energy. It took me a long time to notice that I’d drag myself to the gym, work out for forty minutes, and leave feeling far more energetic than when I went in.
2. Exercise provides an outlet for feelings of pent-up hostility, irritation, and anger. I always find that I’m far calmer and more forbearing on days when I’ve exercised. I have a jittery, high-strung nature, and exercising takes the edge off.
3. Repetitive, rhythmic motion of exercises like walking and running brings a serene mood and clarifies thinking. I’ve had all my best writing ideas when walking or running, and sometimes assign myself a particular problem to think over during a walk.
4. Sticking to an exercise regime raises your self-esteem for the very fact that you’re sticking to an exercise regime.
5. Exercise offers a chance to be alone and uninterrupted—a relief if, like me, you’re often surrounded by distractions. Or, if you prefer, exercise also offers a chance to get together with other people--a relief if, like me, you spend a lot of time working alone. I have both kinds of exercise during my week.
6. Regular exercise helps to keep your body chemicals in balance. When you experience stress, your body prepares for “fight or flight” with a huge number of biochemical reactions. A stressful event these days, however, is more likely to require a phone call than a sprint uphill. The potentially damaging byproducts of the stress response, such as cortisol, nevertheless continue to pump through the body, and exercise helps offset that effect.
7. Exercise helps you fall asleep more easily and sleep more deeply. The Big Man really notices this in himself.
8. Pure vanity can be a good motivator. Remember that people who exercise move more easily and energetically, and appear more youthful.
9. When I don’t feel like exercising, I remind myself how lucky I am to be able to move easily and without pain—no wheelchair, no crutches, no brace, no trick knee or bad back.
source:http://www.happiness-project.com/happiness_project/2008/08/exercise-nine-t.html
Is Halloween Scaring Your Weight Loss Efforts?
Posted by juleslein on October 20, 2008
For those of us who are working on weight loss, Halloween can be a scary experience! While just one night of indulgence in Halloween candy might not be enough to break your belt, dipping into the leftover stockpile for weeks on end will surely derail your diet or weight loss program.
In 1921, in Anoka, MN, the United States enjoyed our first recorded instance of a Halloween celebration. Annual candy consumption has climbed almost unabated since then. According to the Census Bureau, Americans eat nearly a half-pound of candy each week for an average of 25 pounds of candy a year. Candy is big business, with the United States boasting 1,040 manufacturing establishments producing chocolate and cocoa products in 2001. These establishments employed 45,913 people and shipped $12 billion worth of goods that year. Another 616 U.S. establishments manufactured non-chocolate confectionery products in 2001. These establishments employed 26,400 people and shipped $7 billion worth of goods that year (source: census.gov).
The overwhelming popularity of the South Beach Diet, Zone Diet, and Atkins Diet has prompted low-carb weight watchers to eat less candy. Overall consumption has actually declined over the last few years; as recently as 1997 the average annual candy consumption was a sky-high 27 pounds.
The Problem:
Most people on a diet plan or weight control program look at candy as little brightly-colored fat bombs. That assessment isn’t far off the mark, either, with most candy packing little nutritional value and a ton of calories.
Some of the more popular Halloween candy has too many calories to be included in any healthy diet:
* Twizzlers 1 treat size pkg.= 45 calories
* Almond Joy 1 snack size bar = 90 calories
* Milk Duds 1 treat size box = 40 calories
* Butterfinger 1 snack size bar = 100 calories
* Milky Way 1 snack size bar = 90 calories
* SweetTarts 1 treat size pkg. = 50 calories
* 1 Tootsie Pop 1 pop = 60 calories
* 1 Tootsie Roll 1 small roll = 13 calories
Note: Calorie content is based on 1 serving of Halloween ‘snack’ or ‘fun’ size packages, not full size servings found in the candy aisle.
While just a few pieces of Halloween candy won’t obliterate your diet program or weight loss plan, it’s the temptation to keep having ‘just one more’ that will pack on the pounds. It only takes nine small fun-size candy bars to put on a quarter-pound of fat. Besides candy, Halloween threatens many other high-calorie treats like Caramel apples (243 calories), 8-oz. apple cider and a cake donut (319 calories), or a slice of pumpkin pie (240 calories).
The Solution:
Is it possible to cope with the menace of Halloween candy without taking all the fun out of the holiday? Absolutely! If you’re looking for weight loss, and don’t want Halloween to bring your fat loss to a screeching halt, consider these healthy Halloween tips:
1) Walk with your kids while they’re trick-or-treating. A 165-lb. woman strolling along (walking slowly) for one hour will burn approximately 150 calories
2) Out of sight, out of mind. When the kids have unloaded their stash, store it in an airtight container and put it in the cupboard. A bowl full of candy on the counter is an open invitation to have ‘just one’, but a stockpile you can’t see is less tempting.
3) If you’re going to give out candy to trick-or-treaters on Halloween, don’t buy it until October 31st. Having a candy supply in the house before Halloween only entices you to have some early.
4) If you must buy candy before Halloween, buy a kind you don’t like. Again, this will reduce the temptation for you to dig in.
5) Hosting a Halloween party? Supply vegetables, healthy dips, and low fat snacking alternatives instead of candy.
6) Set a Halloween candy deadline by which all Halloween candy must be either consumed (by the kids) or it will be thrown away. Saving that candy for weeks, or even months, only keeps temptation in the house.
7) Put more emphasis on dressing up in a great costume, and less on candy. This is especially true for the kids, who often view Halloween as a candy free-for-all dream come true.
8) By hosting a party on Halloween night, you can control the menu and have fun with friends at the same time.
9) Focus on Halloween activities other than eating. There are lots of options available, from hayrides to haunted houses to bonfires.
10) Candy has a long shelf life, and there’s no reason why you couldn’t put some of it in airtight bags and store it in the freezer. Allow the kids to take out one bag every two weeks until it’s gone. This tactic will at least space out the temptation and minimize candy binge eating.
Of course, the absolute best way to avoid weight gain, and perhaps even achieve some easy weight loss, during the Halloween season is to bump up the amount of exercise you’re getting. There’s no better way to lose weight than a healthy diet and regular exercise.
Make sure the workout you’re doing includes both aerobic and resistance training, as it is critical to get both types of exercise to maximize weight loss. It’s also important to exercise for at least thirty minutes, three times per week, which is the most recent recommendation by the Centers for Disease Control and Prevention (source: cdc.gov).
A fantastic strategy is to find the best weight loss program for you now, before Halloween hits. The reason is that the last three months of the year are packed with holidays, special dinners and seasonal treats. Starting with Halloween candy and ending with Christmas fudge, many people find that they’re packing on more pounds during this period than they do any other time of year.
Joining a gym is an excellent way to combat Halloween and holiday weight gain. Finding a good gym to join now will not only help keep off those holiday pounds, but will even make you slimmer by New Years.
* Copyright 2005 Pick Up The Pace. Permission is not required for the distribution of Pick Up The Pace articles as long as they are used in their entirety, are properly credited to Pick Up The Pace, and are accompanied by our website link: www.letspickupthepace.com.
Article Source: http://EzineArticles.com/?expert=Tracie_Johanson
50 Surprising Causes of Weight Gain
Posted by juleslein on October 06, 2008
Are you putting on weight despite your best efforts at eating well and staying fit? There are few things more frustrating than working hard and not seeing results. But don’t lose hope. There could be more culprits at play that are keeping you from achieving your weight loss goals. Here are a few weight gain factors you should pay attention to.
Medications
Some medications may help you out greatly but have side effects that cause you to put on weight. Remember, even if you do suspect your medication is the problem behind your weight gain, never stop taking it without consulting your doctor.
1. Steroids. Steroids such as prednisone, often given to suppress inflammation caused by arthritis, skin rashes and asthma, can cause you to retain more water than you should and in effect put on weight.
2. Antidepressants. If you’re on an SSRI like Prozac or Zoloft, you may be experiencing one of the common side effects, which is weight gain. These medications can decrease your metabolic rate or can cause hormonal changes leading to greater hunger.
3. Diabetes medications. Diabeta and Diabinese, two medications often prescribed to diabetics, cause sometimes cause weight gain. Be aware, however, that other drugs prescribed for diabetes like Symlin can actually cause you to lose weight.
4. Heartburn treatments. Those suffering from horrible acid reflux can often find solace in a heartburn medication like Prevacid and Nexium. These drugs can sometimes cause slight weight gain though in some individuals they react differently, causing a weight loss.
5. Birth control. If you’ve just begun taking birth control and you notice you’ve put on a few pounds, the pill could be the cause. However, weight gain associated with the pill is rarely over a few pounds and should be fairly slight.
6. Migraine relievers. Migraines can totally sidetrack your day but they may also be sidetracking your diet. Some medications can cause weight gain, so ask your doctor if you can switch to a different brand which might have less of an effect.
7. Seizure preventatives. There are several medications out there that can help seizure sufferers but some may cause weight gain, while others like Zonegran can be weight neutral or assist in weight loss.
Lifestyle
Small changes in the way you live or elements of your daily life may be to blame for your weight gain.
8. Going on vacation. If you’ve just gotten back from vacation and noticed you’ve put on a few pounds, you’re not alone. Studies have shown that people often throw good eating habits out the window when they’re on a break, so give yourself a few weeks to get back into the habit of eating right and you’re likely to see the gain go away.
9. Working too much. Being a workaholic can not only stress you out and lead to weight gain, but it’s more than likely requiring that you spend hours in front of a computer screen, not moving much. This inactivity can cause you to burn few calories than usual and put on a few pounds over time.
10. Lack of sleep. As odd as it may seem, not getting enough sleep could be a major reason that you’re putting on weight. When you’re tired your body can’t function as it normally would and begins storing more fat.
11. Stress. Whether you’re stressed about a job, home life or something else, you could be setting yourself up to put on more weight. Our bodies react to stress by slowing down and storing more energy, anticipating hard times ahead.
12. Relying on “low fat” foods. Don’t fall for the low fat packaging on many supposedly healthy foods. Many of these foods contain just as many calories as their high fat counterparts and aren’t really all that healthy at all.
13. Not eating enough fiber. Studies have shown the fiber creates a feeling of fullness and satisfaction when eating that can cause you to eat less. If you feel like you just can’t get full, try switching to a higher fiber diet.
14. Too much high fructose corn syrup. A major ingredient in many sweet treats, this syrupy substance can also be a contributor to weight gain. Your body uses fructose more like a fat than it does glucose, another sugar, which it uses more as an energy source.
15. Drinking too much soda. While it may help perk you up when you’re dragging after lunch, too much soda can help you to pack on the pounds. Containing loads of high fructose corn syrup not to mention calories, soda can be a quiet culprit in weight gain, so if you can’t give it up at least try switching to diet.
16. Friends who are overeaters. If you find that when you go out to dinner with your friends that they encourage you to eat more than you should you may be putting on weight that you could otherwise avoid. That doesn’t mean you have to avoid these friends, just do things that don’t involve eating or be firm about being full.
17. Paying with credit cards at dinner. Studies by major credit card companies have shown that people are inclined to order more food when they are paying by credit card rather than with cash. Keep your hungry eyes from wandering by paying for your meals with paper rather than plastic.
18. Not eating enough. Oddly enough, starving yourself may have the opposite effect than what you desire, at least at first. When your body is starving it will slow down your metabolism and store energy, causing food to stick around longer. So eat right instead of just eating less.
19. Quitting smoking. Some people find that they pack on a few pounds after they quit smoking. Of course, this shouldn’t be a deterrent to quitting as the health benefits of not smoking far outweigh the costs of a few pounds. Just work to compensate for the change by adjusting your diet and lifestyle.
20. Small lifestyle changes. Sometimes your life with undergo small changes that you may not even be aware of related to your eating habits and fitness. Think hard about something that could have changed in your life that would be causing a weight gain.
21. Settling into a relationship. The old stereotype may be true, being in love can cause you to put on more weight. If you notice that you may be a little less conscious about what you eat nowadays, try to get your sweetie involved as well and make it a dual effort to stay fit and sexy.
22. Portion size. Just because something is put in front of you doesn’t mean you have to eat it. You may not realize you’re eating far too much due to simply being served more, so watch what you’re eating.
23. Spending too much time at the bar. Beer and mixed drinks can form a sneaky way for calories to creep into your diet. If you’ve been drinking more than usual your liquid diet could be to blame for your weight gain.
24. Feeling guilty. Many people feel guilty about putting on weight and get depressed, sometimes giving up or emotionally eating instead. Don’t beat yourself up over a few pounds, just try to do better in the future.
25. Skipping meals. Skipping meals can slow down your metabolism and cause you to overeat when you do actually sit down to a meal. So space your meals throughout the day to avoid meal related weight gain.
26. Eating too fast. You may be starving, but slow down and take time to enjoy your meal. It will give your body a chance to register that it’s full before you eat too much.
27. Not intensifying your workout routine. You may be working out, but are you working hard enough? Over time you need to ramp up your workout routine to get the same effect, so make sure you’re not just working out in name alone.
General Physical Factors
Look to these things for possible explanations of strange weight gain.
28. Menopause. Menopause causes many changes in the body, one possible one being a redistribution of weight in the body, moving from the hips to the midsection. Hormonal changes can also trigger greater appetite, poor sleep and depression.
29. Food allergies. Some food allergies, even mild ones, may be causing you to put on weight. As odd as it may sound, when you eat these foods you’re allergic to it can cause an addictive effect, making you crave the food even when you’re full.
30. Aging. Most people, as they age, feel their metabolisms beginning to slow down. If you’re not feeling that its as easy to lose weight as it used to be, take this into account and start working at a program that better reflects your new needs.
31. Depression. While depression can cause a loss of appetite in some people it can also cause an increase in others. Many eat to fill the sadness they are feeling. This emotional eating is harmful to both your mental and psychical health, so seek medical treatment if you think that this is the case for your weight gain.
32. Getting a cold. New studies suggest that getting a cold may actually cause you to gain weight. Certain viruses seem to increase the number of cells that develop into fat, causing a marked increase in weight over time.
33. Inflammation. Many lifestyle factors including stress, smoking and lack of sleep can contribute to inflammation and certain foods can have an inflammatory effect as well. This can lead to weight gains where you feel there should be none.
34. Your genes. While we are all responsible for our own choices, to some degree our ability to lose and maintain weight is determined by our genes. Some people will need to work harder to lose the pounds than others and will be fighting against their natural propensity for weight gain.
35. Building muscle. If you’ve been working out a lot and find that you’ve actually put on weight, don’t freak out. It could just be that you’ve put on muscle weight and are healthier than you were before, despite the increased weight.
36. Pregnancy. While this may be somewhat obvious, pregnancy is a reason for unexplained weight gain and unless you’re entirely sure it’s not the reason for yours don’t completely discount it– many pregnancies are unexpected surprises.
37. Water retention. Most women are familiar with the bloating that can happen when their menstrual cycles are on the horizon but there are times when this water weight gain can be more serious can caused by kidney or heart failure so it’s important to get unexplained water retention checked out.
Disease and Illness
You may be aware you have one of these conditions or just think you might, but it could be the source of your weight gain.
38. Thyroid problems. A common but sometimes undiagnosed cause of weight gain is hypothyroidism. It causes a deficiency in the thyroid hormones leading to fatigue, weight gain and slowed metabolism though much of the weight loss associated with its regulation comes from loss of accumulated body fluids.
39. Cushing’s syndrome. This syndrome is caused by an excess of the hormone cortisol in the body, the same one that’s released when you’re feeling stressed, and causes your body to react in much the same way it would to stress, storing energy and putting on weight.
40. Essential Fatty Acid Deficiency. Essential fatty acids, such as in flaxseed oil, help our bodies to manufacture hormones and maintain a good metabolism. Deficiencies in these can cause cravings for unhealthy foods and metabolic problems and over time, weight gain.
41. Kidney disease. One of the symptoms of kidney disease can be weight gain due to fluid retention. If you’re noticing an especially large amount of bloating without a particular reason, head to your doctor as soon as you can to rule out this serious condition.
42. Heart trouble. An sign of heart trouble may actually be weight gain. This can be caused by your body retaining more fluid than usual. If you can push your fingertip into the skin and it leaves a mark rather than springing back you’re retaining water and should head to the doctor.
43. Blood sugar imbalances. Eating simple carbs can cause rapid fluctuations in blood sugar which in turn can cause more cravings for sugary foods as your body struggles to maintain a balance.
44. Ovarian cysts. Women should look out for polycystic ovary syndrome. It can potentially cause a weight gain of up to 30 pounds over a period of years and over goes unnoticed because it’s so gradual. Doctors are unsure why exactly it causes weight gain but have noted that it appears to be genetic, so get checked out if you know a family member who’s had it.
45. Tumors. In women, sometimes rapid, unexplained weight gain can be associated with ovarian tumors. Many of these are benign, but if left unchecked can grow to huge proportions.
46. Liver dysfunction. Problems with the liver can often be associated with weight gain. Your body may start retaining excess fluid and you will notice a little tightness around your waistline even though you have little appetite. If you suspect this is the reason for your weight gain get to the doctor ASAP.
47. Fibromyalgia. Fibromyalgia often causes weight gain as it causes hormonal imbalances, affecting levels of cortisol, thyroid, serotonin and insulin, as well as the production of growth hormones. This means your metabolism can slow down and you can put on weight.
48. Breast cancer treatments. Women undergoing chemotherapy treatments for breast cancer may find that they are packing on a few extra pounds. This phenomenon is not yet understood, but shouldn’t be a major cause for alarm if treatment is going well.
49. Adrenal dysfunction. Dysfunctions in the adrenal glands can lead to imbalances in your body’s hormones, upsetting your metabolism and natural balance. Sometimes, this can lead to a noticeable gain in weight.
50. Sleep apnea. Sleep apnea can prevent you from getting a truly restful nights sleep and because of this lack of sleep leave you feeling unrested, stressed out and irritable. Not getting enough sleep can lead to the slowing of your metabolism and sometimes cravings for less than healthy foods.
Source: www.nursingdegreeguide.org
Posted by juleslein on September 29, 2008
Have you ever looked in the mirror and felt discouraged? Or been sad when you’ve gone shopping and nothing fits. Are you harder on yourself than others? Many people struggle with their weight and surprisingly enough they can be their own worst enemy!
Your thoughts
Many people don’t realize the power their thoughts can have over them. Negative thoughts can sabotage even the best intentions while on the other hand positive thoughts can reinforce good behaviors and help you stick to any diet and exercise plan.
How do your thoughts effect you? Do you think, "I can’t do this.", or " I don’t care anymore." Do you focus on always being hungry or eating until you feel satisfied? Do you indulge because you have been good on your diet and want to reward yourself or because you surrender or give in to the temptations? It is about control. Controlling what you are thinking as well as how you perceive things.
Think positively
Picture yourself thin! Imagine how you felt at your ideal weight. When eating, take it slow and think about how you feel when you eat too much. The uncomfortable stuffed feeling like all you can do is roll into bed may not sound so bad when you’re hungry but when you’re so full it’s painful it can be a problem. Then contrast those feelings with a time you ate until satisfied, a time when you stopped eating before you were full but not still wanting food. You feel good and have the energy your body needs, enough to be content and not wish you hadn’t eaten what you did.
Don’t punish yourself with a diet. Instead think of it as a reward because that is what you will get! The benefits and rewards that can come from being healthy are instant as well as long term. You will have more energy instantly. Your health will instantly improve. Long term you will not only extend your life but also the quality of life you will live.
When you picture food, make it your friend and not your enemy. Food is there to be enjoyed in varieties of flavors and for many reasons. It’s okay to enjoy birthday cake on special occasions and to do so shouldn’t be considered a sin. You should, however, enjoy the cake in small portions and make sure to have eaten a healthy meal beforehand. If you look at food as your friend then you won’t be afraid to enjoy it a little bit and won’t fear it. If you think of food as your enemy because you are always tempted by it or have no discipline around it try to learn to love healthy foods - they can be your friend.
The mental game can make it or break it for you. Don’t give into yourself, or beat yourself up over it. Think positively, believe in yourself and believe you are capable of reaching your goals!
Posted by juleslein on September 22, 2008
I've heard that the fall months are when most babies are born. If that is true, it means that many mothers will be looking to lose their baby weight in the next few months. It doesn't help that these are the same months when we are surrounded by holiday treats.
Having a baby is life changing. Not only will it change your world when the baby arrives, but it also changes your body. It can be quite hard to adapt to your new body shape when pregnant, but can have a much bigger impact on you once the baby is born. You are most likely bigger than you have ever been and it can come as a real shock – your belly takes ages to settle down and shrink and you don’t know how to lose weight after having a baby. You wonder if your body will ever be the same again, or you are destined to have to the left-over scars and sagginess of pregnancy.
It doesn't help being surrounded by newspapers with the latest celebrity mom who has slimmed down back to her original weight in 1 week! However, the reality is pregnancy affects every part of you and it can take up to a full year to recover. Celebrities also have lots of fitness gurus and expert dietitians surrounding them to help them make a quick recovery (although 'quickly' recovering may not be in the best interests of your health).
So, how does one lose weight after having a baby? First of all, you need to take it slow. Enjoy the first month or so with your new baby and worry about your weight later on. When you feel up to exercising, start! Start very lightly - low impact exercise being the best way to start. This can involve going for walks (with your baby in a sling or stroller) or some light yoga. It is very easy to get back into exercise if you take it slowly. If you don't, you can overdo it hurting your health and leaving you frustrated. You need to be easy on your body - not only has it just carried a baby for 9 months, you have also given birth! Your body needs time to heal.
Nutrition is also important when losing baby weight, especially if you are breastfeeding. You need to make sure you are getting enough calories to have a good milk supply and a quality milk supply. Breastfeeding will definitely help you in losing your baby weight too, as your body expels an additional 500 calories a day for it! If you are not breastfeeding, you will make it just a little harder to shift that baby weight, but you can still with ease. The important thing to remember is to have nutritious meals. This can be difficult if you have no clue about nutrition, or simply don't have the time - which you won't if you are a new mom! So your best bet is to find a suitable program that will think about nutrition for you and leave you just to follow it simply in your life.