Learn to loose your weight in a natural way using the following tips...

Weight Loss Tips

Weight Loss Tips and Advice

1. Stretch your meals to, at least, 20 minutes or longer. Your stomach, mouth and brain are all connected and it takes 20 minutes of chewing before your stomach signals your brain that you are full. To feel full and successfully lose weight on any weight loss program, you need to eat slowly for 20 minutes or longer.

2. Drinking 8 glasses of water a day is important to your health, your normal diet and to help lose weight. Water is necessary for the metabolism of your stored fat. Weight loss cannot occur without an active metabolism which requires large quantities of water. Another way to use water to lose weight is to drink a large glass of ice water just before meals. The cold causes your stomach to shrink slightly which will make you feel full faster.

3. The more positive your self-esteem, the better you feel about yourself, the faster and easier it will be for you to lose weight. When you are self-confident, you are better able to take charge of your life. It also means that after you lose weight, it will stay gone permanently.

4. When you go fat free or low fat, you also cut out much of the taste of the foods you eat. Add the flavor back with herbs and spices. Strong flavors such as vinegar, garlic, chili powder, cayenne, curry powder, rosemary and tarragon can be used to doctor up any food you are eating. For your low fat and fat free diets, experiment with different herbs and spices until you find some you like. Staying on your fat free or low fat diet will be easier and your weight loss will speed up.

5. Increase your metabolism by as much as 40% by using hot and spicy foods such as hot peppers of all varieties and mustard. Research shows these foods all increase your metabolism. For double duty, give up fat filled mayonnaise for mustard and add hot peppers to your food for greater flavor and increased metabolism.

6. Negative emotions will also interfere with your weight loss program. It's difficult to stay motivated to lose weight when you feel bad. Overeating often accompanies negative emotions such as depression, anxiety, fear, guilt and anger. If this is true for you, begin a stress management program including some exercise and relaxation exercises.

7. To lose weight faster, reduce your intake of caffeine. Caffeine leads to an increase of insulin in your body which retards the burning of your stored fat. This is a simple chemical reaction in your body that you can change. Reduce your caffeine intake by 50% and see what happens. Here is a rough guide to use when looking at the amount of caffeine you currently take in: Brewed coffee (6 oz. cup) - 100mg; Instant coffee (6 oz.) - 70mg; Tea (6 oz.) - 50mg; Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg; Dark chocolate (1 oz.) - 20mg and Milk chocolate (1 oz.) - 6mg.

8. Increase your intake of fiber rich foods. They will help fill you up faster and will help all the food you eat pass through your digestive system more easily.

9. Exercise is probably the most important key to increasing your metabolism and burning off excess fat. Research shows that you burn more stored fat for energy when you do aerobic exercises on an empty stomach than on a full stomach. Research also shows that you burn more stored fat when you exercise late in the day rather than in the morning. Put together, the best time to exercise to lose weight by burning your stored fat is in the late afternoon/early evening before dinner. Second best is in the morning before breakfast. Our metabolism naturally starts to slow down about 8 hours after we wake up. Thirty minutes of aerobic exercises in the evening, before dinner, will not only burn off stored fat but it increases your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over.

10. To lose weight quickly, never skip a meal. Your first meal after waking starts your metabolism. Your metabolism then speeds up for about eight hours and then starts slowing down until you go to sleep when it goes to low until you wake and eat and start the cycle again. Skip breakfast and your metabolism don’t get started until lunch time. You've just missed three or four hours of fat burning time. When you skip meals during the day, your metabolism also slows down. Weight loss through the burning of stored fat is all about eating enough of the right kinds of foods so you stay full and your metabolism stays as high as possible. Remember, if you feel hungry, your metabolism slows down. Stay full with healthy, nonfattening foods and your metabolism will continue to burn your stored fat as fast as your body will allow.

                                Adapted from: http://www.wholefitness.com/weightlosstips.html

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Dedicate yourself to a healthy lifestyle in 2016 with these food, nutrition and physical activity tips......

15 Health Tips for 2016

Dedicate yourself to a healthy lifestyle in

2016 with these food, nutrition and physical

activity tips.

1.Eat Breakfast

Start your morning with a healthy breakfast

that includes lean protein, whole grains, fruits

and vegetables. Try making a breakfast burrito

with scrambled eggs, low-fat cheese, salsa and a

whole wheat tortilla or a parfait with low-fat plain

yogurt, fruit and whole grain cereal.

2.Make Half Your Plate Fruits and Vegetables

Fruits and veggies add color, flavor and texture

plus vitamins, minerals and fiber to your plate.

Make 2 cups of fruit and 2 ½ cups of vegetables

your daily goal. Experiment with different types,

including fresh, frozen and canned.

3.Watch Portion Sizes

Get out the measuring cups and see how close

your portions are to the recommended servings

size. Use half your plate for fruits and vegetables

and the other half for grains and lean protein

foods.  To complete the meal, add a serving of

fat-free or low-fat milk or yogurt.

4.Be Active

Regular physical activity has so many health

benefits. Start by doing what exercise you can for

at least 10 minutes at a time. Children and teens

should get 60 or more minutes of physical activity

per day, and adults should get two hours and

30 minutes per week. You don’t have to hit the

gym—take a walk after dinner or play a game of

catch or basketball.

5.Fix Healthy Snacks

Healthy snacks can sustain your energy levels

between meals, especially when they include

a combination of foods. Choose from two or

more of the MyPlate food groups: grains, fruits,

vegetables, dairy, and protein. Try raw veggies

with low-fat cottage cheese, or a tablespoon of

peanut butter with an apple or banana.

6.Get to Know Food Labels

Reading the Nutrition Facts panel can help you

shop and eat or drink smarter.

7.Consult an RDN

Whether you want to eat better to lose weight

or lower your risk or manage a chronic disease,

consult the experts! Registered dietitian

nutritionists can help you by providing sound,

easy-to-follow personalized nutrition advice.

8.Follow Food Safety Guidelines

Reduce your chances of getting sick by practicing

proper food safety.  This includes: regular hand

washing, separating raw protein foods from ready-

to-eat foods, cooking foods to the appropriate

temperature by using a food thermometer, and

refrigerating food quickly at a proper temperature

to slow bacteria growth. Learn more about home

food safety at

www.homefoodsafety.org

.

Eat Right

Food, Nutrition, and Health Tips from the Academy of Nutrition and Dietetics

9.Get Cooking

Preparing foods at home can be healthy, rewarding

and cost-effective. Resolve to learn some cooking

and kitchen basics, like how to dice an onion or

cook dried beans.

10.Dine Out without Ditching Your Goals

You can eat out and stick to your healthy eating

plan! The key is to plan ahead, ask questions

and choose foods carefully. Compare nutrition

information, if available, and look for healthier

options that are grilled, baked, boiled or steamed.

11.Enact Family Meal Time

Plan to eat as a family at least a few times each

week. Set a regular mealtime. Turn off the TV,

phones and other electronic devices to encourage

mealtime talk. Get kids involved in meal planning

and cooking and use this time to teach them

about good nutrition.

12.Banish Brown Bag Boredom

Whether it’s a lunch for work or school, prevent

brown bag boredom with easy-to-fix, healthy

lunch ideas. Try a whole-wheat pita pocket with

veggies and hummus or a low sodium vegetable

soup with whole grain crackers or a salad of mixed

greens with low-fat dressing and a hard boiled egg.

13.Drink More Water

Quench your thirst by drinking water instead of

sugary drinks. Stay well hydrated by drinking

plenty of water if you are active, live or work in hot

conditions, or are an older adult.

14.Explore New Foods and Flavors

Add more nutrition and eating pleasure by

expanding your rashopping, make a point of selecting a fruit,

vegetable or whole grain that’s new to you or your

family. Try different versions of familiar foods like

purple asparagus, Honeycrisp apples, broccoflower

or quinoa.

15.Eat Seafood Twice a Week

Seafood—fish and shellfish—contains a range of

nutrients including healthy omega-3 fats. Salmon,

trout, oysters and sardines are higher in omega-3s

and lower in mercury.

16. Cut Back on Added Sugars

Foods and drinks with added sugars can

contribute empty calories and little or no

nutrition.  Reviewing ingredients on the

food label can help you identify sources of

added sugar. 

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8 Tips To Dress For Interview Success

8 Tips To Dress For Interview Success 

Here are guidelines to a beautiful look...

Struggling to decide on an outfit for your upcoming job interview? What you wear to an interview creates an image or perception of the type of person you are, so choosing your attire is critical to presenting yourself as the right candidate to hire.

How interview attire has shifted

The dot-com era ushered in a more casual approach to workplace attire, including during interviews, in the past 10-15 years. When the economic recession hit, job seekers began dressing up as a way to differentiate themselves from other candidates. The recession created a heightened awareness by hiring managers of what candidates wear to interviews. Interview attire is also often seen as a test of a candidate’s familiarity of the company and industry.

Tips to dress for positive impact

    The appropriate interview attire depends on the industry in which you’ll be interviewing, as well as the geographic location and time of year.

    Spend time on the Internet researching the company, industry and competitors to determine suitable interview outfits.

    Still not sure? Call the company’s HR department and ask what they recommend you wear.

    When in doubt, err on the side of being slightly over dressed, rather than show up looking too casual.

    Don’t have an appropriate outfit? Go to a large department store like Nordstrom or Macy’s and ask for help from a personal shopper or hire a personal stylist.

    Ensure that your clothes are cleaned and pressed.

    Avoid wearing perfume or cologne.

    Wear makeup and jewelry that are appropriate to the job/company/industry.

Your clothes can influence your chances for landing a job

If a man wore a dark suit to a job interview in California (or any warm climate) in August for a position as a construction worker, the hiring manager might think the man had lost his mind. Why? The attire is inappropriate not just for the position and industry, but also for the location and time of year.

What if a woman wore a navy pant suit, pulled her hair into a low ponytail, wore little makeup, no jewelry and flat shoes to a job interview as a clothing stylist? It’s doubtful she would be offered the job. The hiring manager would probably be looking for someone who projects an image of creativity and wears clothing, makeup and accessories that are fashion-forward.

Adapted from…www.forbes.com/sites/lisaquast/2014/01/.../8-tips-to-dress-for-interview-success..

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