Losing Weight – The Power of Practicing No
As a species, we are naturally inclined to say ‘yes’ to others. Unfortunately, sometimes we find ourselves saying yes even if it sets us back on our own goals and efforts to build good, healthy habits.
For better or worse, saying yes and no have become complex matters. We don’t want to offend, but we also have a right to take care of ourselves and pursue the goals we have set. Learning the fine art of the appropriate way of saying no is a strong step in protecting ourselves as we develop the habits that will help us lose weight and feel better. Over the next 30 to 60 days, incorporate the tactics below to build your \”No\” muscle, and help yourself to healthier habits.
Understand their Requests
Remember that your friends are not your enemies! They like you and value your company, and their requests typically stem from that. Offering you popcorn during a movie or taking you out for ice cream after dinner are not their ways of trying to sabotage your efforts, they’re gestures of friendship and affection. In fact, this is what makes it very hard to say no; we know they don’t mean any harm and we want to reciprocate, so refusing it feels like refusing them on some level.
It’s important to take the whole matter in context. Sometimes our friends don’t understand what we’re trying to do, for example. The news bombards us day and night with information about ‘fad’ diets and healthy eating trends that no one sticks to, so naturally there’s some skepticism and a lack of understanding about how habit-building works. We have to remember that our relationship is built on respect, and that our friends are not out to secretly ‘get’ us.
That said, part of giving our friends credit is trusting them to honor our commitments. They aren’t going to stop being our friends because we say ‘no’ to an offering of food we know we shouldn’t eat, or because we decline an invitation to go have drinks at the bar. They’re our friends, after all – be polite but firm, and understanding will prevail.
Practice for Perfection
Rehearsal has more effect than just helping actors remember their parts. It builds a confidence in the intended role, and lets the performance become more natural. As part of your attempt to build a lifelong habit, tap into this technique. After all, habits grow stronger the more frequently we practice them. Instead of waiting for the crisis moment and wrestling with whether you want to say no, practice some basic ways to refuse, and rehearse your explanations so that they can be presented logically.
The practice will solidify the material in your mind, and it will make saying it at crunch time much easier. You won’t have the ‘on the spot’ jitters that come from being forced to make an immediate decision. The decision was made days earlier, then practiced and reinforced until it became as natural as walking.
Use the Selective No
Often, you don’t have to say no to an entire offer. Usually a friend invites you to an outing for the sake of your company after all. So, it’s perfectly acceptable to say no to the specific item (such as that ice cream sundae) that will compromise your goal, but still go along for the companionship. Find ways to compromise, so that your \”no\” will have more meaning.
Give yourself an additional edge by using your other techniques. Make sure you eat regular meals in healthy, satisfying proportions. Use proper snacking to curb cravings for sugar and other things you know fall outside your ideal diet. Have an alternative prepared for unhealthy snacks, so that you can spend time with your friends guilt free.
Turn to the Unqualified No
Sometimes a selective no just doesn’t quite work. We all have lapses in willpower, such as that one delicious temptation we just cannot say no to. If the get together is centered around that temptation (e.g., meeting for dessert), we should feel empowered to say no, without qualification or uncertainty.
In these cases, consider saying a polite, ‘I really can’t make it, I’m very sorry.’ There is no shame in removing yourself from temptation. If you can’t resist it when it’s right there, don’t feel bad about keeping yourself away. This is part of building good habits, and your friends will ultimately understand if they have your best interests at heart.
You Deserve to Say No
Remember first and foremost that you have a goal you want to reach. Everything you eat or drink can affect this goal, and you have every right to reach the goals you set for yourself. If you know that something is going to hinder or prevent you from reaching this goal, you have the right to say no. Be polite by all means, but make sure you stick to your commitment. It’s important that you stay focused for the 30 to 60 days it takes to form the good habits that will set you on the right path to proper eating and a healthy weight.
About The Author:
Larry Tobin is the co-creator of http://www.HabitChanger.com/, offering effective and empowering solutions for losing weight. Try our 42-day weight loss program for Losing Weight.
Read more of Larry Tobin’s articles.
Losing Weight: Redefine Full in Four Steps
Overeating is about more than reckless epic binges or always ordering the double large portion from your favorite restaurant. In many cases it can actually be a very subtle occurrence, done one small step at a time rather than in a big and noticeable way. For example, do you frequently find yourself eating just a little too much, so you feel lethargic or uncomfortable after most meals? Do you look at your empty plate, decide to have just a bit more, and find yourself regretting it half an hour later?
These are classic signs of overeating, and they are entirely manageable with good habit building. Remember the basic truth about replacing bad habits with good ones: it only takes 30 to 60 days to get a good habit established.
Just the Right Amount Leaves You Feeling Just Right
We’ve discussed the difference between cravings and hunger before, and this article touches on a similar subject. Our perception of hunger and satisfaction can lead us astray if we’re not used to reading that perception properly. We sometimes eat quickly and think we’re still a bit hungry once our plate is cleaned, so we try to have a bit more. The problem is that our body often is a little slow to realize the stomach is full, and thus we outrun our senses and overeat until we feel too full.
There are some signs you can use to recognize if you’re overeating. Frequently suffering from post-food coma and lethargy is a sure sign of overeating. You should never feel bloated after a meal. You should feel comfortable, without either aches from too much food or pangs from having too little. Instead, recognize the sense of equilibrium, feel that you’ve had just enough and feel good from it.
Four Keys to Feeling Properly Full
As with all good habits, developing a proper sense of satisfied fullness is not one big step that is accomplished overnight, but a series of distinct elements that can be tackled one at a time to make the task easier and more manageable.
1. Take control of every meal. Don’t eat just because, or haphazardly put a meal together. Measure out your proper portions as per the diet plan you’ve chosen to follow, and build your meal around those portions. Part of irregular feelings of hunger or fullness can come from unexpected changes in portion size, so try to keep your meals regular and let your body adapt to this pattern.
2. Ditch second helpings. Put everything you intend to eat on your plate immediately. Don’t build up a large pile of food so you can go back for seconds, but rather put your intended meal on the plate and in front of you. Similar to the trick of closing the kitchen for the evening, this helps you build a habit and personal willpower necessary for controlling your diet. You have your meal in front of you, so you don’t need to go back to the kitchen for any other helpings.
3. Wait for the signs. Once you have finished eating, it is important to consider that it can take twenty minutes for the stomach to send signals to your brain that you’re full. Set a timer for twenty minutes once your meal is done, and let your body have a chance to process these signals. Water is a valuable tool here. If you still want seconds, have a glass of water to provide a sense of fullness without adding unneeded calories.
4. Know the feeling. After these twenty minutes, consider how you feel hunger-wise. In most cases you will probably feel satisfied – no too hungry, and not too full. This is what it feels like to be politely full, and is the benchmark you want to reach for. If you still genuinely feel hungry, you may wish to reconsider the portions size you’re having at dinner, in the future. You shouldn’t have to go back to the kitchen for food after a meal.
Using these four tactics when you eat will build a healthy habit of knowing when you are full to cut down on unhealthy overeating.
A Thought on Low-Calorie Food
Lower-calorie food can be good for you. However, it is not carte blanche to eat large portions of food. If you train yourself to eat larger portions of low-calorie food, chances are you’ll soon overeat on higher calorie food as well. The trick is to train your body to accept reasonable portions, so you can benchmark your degree of hunger and eat appropriately.
Again, this is an easy step that can help you build that 30-60 day healthy habit. Training yourself to feel full once your body has taken in all the food it needs makes dieting in general much easier, and makes you feel better to boot. Take your time, enjoy your meal, and then check yourself after twenty minutes to begin feeling properly full.
About The Author:
Larry Tobin is the co-creator of http://www.HabitChanger.com/, offering effective and empowering solutions for losing weight. Try our 42-day weight loss program for Losing Weight.
Read more of Larry Tobin’s articles.
Lower-Back Tattoos Look Great, But There Could Be Health Issues
Tattoos look amazing, and cool Tattoos have become a fashion trend today. People like to be tattooed for different reasons.
Teenagers especially like to get tattoos to look cool. Other people get tattoos to show their personality, and there are so many people who have religious beliefs that encourage them to get tattoos on their body.
Tattoos today are done on different parts of the body. Some people like them on their hands. Many people like to get them on their back.
Lower back is a very common place for getting tattoos among young females. Young females like to expose the great curvature of their lower backs with the help of the lower back tattoos. They feel that it is great way to attract the opposite sex. Any part of body looks great with a tattoo on it.
There are different types of tattoos available. You can choose to get a temporary tattoo, which you can easily get rid of if you get bored with that design.
Most people, however, are interested in getting permanent tattoos. Getting a permanent tattoo is meant for people who can bear the pain of the tattooing process. Permanent tattoos generally last a lifetime, but some people should think hard before getting a permanent tattoo.
Ladies who get permanent tattoos on their lower back might face problems with their epidural during pregnancy. Also the lower back tattoos are not meant for people who suffer from lower back pain.
With the popularity of tattoos growing day by day, the number of tattoo designs is also increasing day by day. There millions of tattoo designs available today. Tribal tattoo designs are the most popular ones, and there are so many people who love to get tribal tattoo designs.
Many people are also interested in Chinese and Japanese arts and hence Chinese and Japanese tattoo designs are also very fashionable.
Females mostly go for feminine tattoo designs. Butterfly tattoo designs, flowers and birds are very common designs among females. There are lots of variations in the butterfly tattoo designs and most of the females like to get these tattoo designs on their lower back to look sensuous.
Lots of people are interested in displaying their zodiac signs with the help of tattoos. Popularity of tattoos has grown so much today that there are lots of websites providing great tattoo designs. On these websites you get to choose from so many types and variations of designs; you get a huge selection of designs. Choosing a design and printing it is very easy from these websites.
After choosing your favorite design, you can take the design to a good tattoo artist, and he’ll make that tattoo on your body wherever you want.
There are some websites which also allow you to virtually try your favorite tattoo design on your body, to check the look of the tattoo design on your body.
Temporary tattoos, mostly henna tattoos might be the cause of serious skin allergy for some people. One of my friends got a henna tattoo on her arm and the next day she got very severe allergy on her skin because of that tattoo. It’s fun getting tattoos, but we must always be aware that temporary tattoos and some tattoo inks can cause allergies and other skincare nightmares.
About The Author:
If you have a tattoo you would like to get removed, you can spend 1000s on laser tattoo removal treatments, OR you can explore the Nuviderm Home Tattoo Removal System, which can remove a tattoo without emptying your wallet. Visit http://nuviderm.com/ to learn more about the Nuviderm solution for removing tattoos. Eileen Howerton is a full-time, freelance writer.
Read more of Eileen Howerton’s articles.
What To Do When Tattoos Go Wrong
Tattoos are becoming more and more popular, and a lot of people have at least one on their body. Some people like them, some people hate them, and everyone can make his or her own decision whether to get a tattoo, or not.
There are a lot of different types of tattoos, some look nice, some look bad, but in most cases they represent something very important to the person that is carrying it on the body, so every time they look it, they can remember of some important person, an important event for them, place they visited, etc.
There is a general saying: The style is everything. Tattoos are part of some people’s style, and they identify with them. They become part of the people’s personality.
Some people consider tattoos to be sexy. So, having a tattoo, can make a person being more attractive to the other people. Having a unique tattoo often draws a lot of attention, so that can lead to a more filled social life.
Often, something that looks nice, and smart to do when you are young, doesn’t seem that way 10 or 20 years later. People decide to put their girlfriend’s/boyfriend’s name or even face on some part of the body, but when that relationship breaks, they end up with a reminder of possibly a painful break up, divorce, cheating, etc., but there is not much to be done.
Also, the tattoo can be seen as an art itself, but when the \”tattoo artist\” doesn’t take pride in the job, and they do occasionally make mistakes, people might look funny with their silly tattoos. It happens, e.g. that the client wants a lion, but he gets a kitty, or some silly creature. And sometimes, there are even trivial mistakes, like misspelled names, e.g. Michael can became Michel, and after that there is not much to be done.
Some things that are attractive to some people, are considered ugly to the general public, so getting such tattoo, can cause that person to be ridiculed, or even avoided by the other people.
Tattoos are also used in the medicine, in special cases, such as the breast reconstruction, after the breast cancer surgery, when a tattoo is used to imitate the breast’s areola, thus helping the woman to recover from the psychological trauma of losing her breast. Tattoos can also be used to cover or hide some skin or body anomalies.
On the other side, tattoos are a bit dangerous, and can lead to damage to the health, psychological condition of a person, and their interaction with the neighborhood.
Tattooing is generally a painful process, and causes a lot of pain. The bigger tattoos require more time to be done, and that also means more pain to the person that is being tattooed. It also causes swelling, itching, and even can lead to a pretty ugly skin condition, called a contact dermatitis. So, everybody should know the risks, before getting a tattoo.
Tattoos are being made in many cases in sub-standard conditions, with an inappropriate equipment, without the necessary sterile environment, which can lead to transmitting an infectious diseases, starting from simple skin infections, to more dangerous infections such as HIV, hepatitis B and C, tuberculosis, tetanus, etc. It is known that tattoos persist till the death.
Surgical removal of the tattoo is possible (laser tattoo removal), but it is a very expensive and painful process, and can frequently lead to scarring.
There are also a number of tattoo removal creams on the market. But before investing in tattoo removal products, you should at least do a bit of research to see what works and does not work. Some products offer a money-back guarantee, but only if you have not opened the product; so be sure to get familar with the terms of the seller’s money-back guarantee… One tattoo removal product even ships with an electric sander in the packaging – you have to use the sander to assist in your attempt to remove the tattoo!
Whatever you do, if you decide that tattoo removal is the right approach, then do your homework to better understand exactly what you are buying. It is also beneficial to pay attention to the active ingredients in the available tattoo removal products. When you start digging through the active ingredient lists of some products, you may be surprised at what you find.
In the end, getting a tattoo is a personal decision, and everyone should understand the pro’s and cons of getting a tattoo, before getting into the tattoo artists’ chair.
If you decide that a tattoo is right for you, then do your due dillegence to get your tattoo from a true professional tattoo artist, and make sure that you and the artist understand and agree exactly what will be done. It is much easier to prevent a bad tattooing experience than it is to remove an unwanted tattoo. But if you have one that needs to be removed, visit our website below to see how we could help you.
About The Author:
If you have a tattoo that needs to be removed, you can spend 1000’s on laser tattoo removal treatments, OR you can explore the Nuviderm Home Tattoo Removal System, which can remove a tattoo without emptying your wallet. Visit http://nuviderm.com/ today to learn more about the Nuviderm solution for how to remove a tattoo. Bree Levine is a full-time, freelance writer.
Read more of Bree Levine’s articles.
Losing Weight – STOP and Shed Inches
One of the most interesting truths is that we are our own worst enemies. We can be full of confidence, exuberance, and encouragement for our friends and families. We’ll exhort them to quit smoking, support them in taking the time to exercise, and compliment them on even the slightest loss in weight.
When it comes to ourselves, however, we’re often full of discouragement, disbelief, and disheartening diatribes. We sabotage our own efforts through negative thinking and end up setting ourselves back when we don’t have to. Then, over time, these negative thoughts become a habit, one that we repeat until it is almost instinctive and we never believe we can do anything because we’re habitually used to thinking we cannot.
However, in the very thing that is robbing us of motivation lies the strength to overcome this negativity. Since it is our own thoughts and emotions slowing us down, our own thoughts and emotions can be redirected toward improving ourselves as well. There is a method for taking control of our thoughts and that little voice in our heads, a method called S.T.O.P.
S.T.O.P. it in its Tracks
As we’ve discussed before, there’s no better time to fix a problem than right now. This method works for any negative thinking, but we’ll start to get into the habit of using it for weight loss. The very next moment you feel yourself listening to that negative voice, step into the S.T.O.P. Mode immediately.
S – SAY ‘STOP’ aloud in a strong, calm voice. Tell yourself firmly that you are not going to over think your weight worries by dwelling on all the ways it could go wrong. You are in control.
T – TAKE a deep breath, and then TAKE a break. You’ve gone into a bad place when you start worrying and hearing that voice so get yourself into a good place to feel better. Take a quick walk to invigorate yourself, or put on some uplifting and encouraging music. By taking yourself out of the negative mental environment and putting yourself in a positive one, you improve your mood and STOP that voice from having control.
O - Remember to focus on the OUTCOME that you want. More comfortable clothing, healthier joints, easier breathing, the ability to go more places and have more fun – this isn’t just about the goal of losing weight, it’s about the wonderful benefits that will come with it. Focusing on the brass ring helps you forget about the trouble of the journey, and even makes it more enjoyable.
P – PRAISE yourself for what you’ve accomplished. Ignore any voice that says it doesn’t matter – every step you take helps and makes a positive difference. Walking up an extra flight of stairs, replacing a bad snack with a healthier one, closing the kitchen to late night snacking, these are all steps you’ve taken that deserve a moment of recognition. You are doing a good job, and you should let yourself know it.
Why S.T.O.P. Works
People don’t simply start having generalized negative thoughts; so simply ‘thinking positively’ isn’t going to work as a means of combating them. Instead people begin thinking negatively on one thing at a time. Forgetting a healthy snack and spending a dollar on a candy bar for example – you’ve made a lapse and you start feeling bad for it. Then you start to go from that thought to others, creating a cycle that ends in you wanting to give up the whole thing.
This is where S.T.O.P. has its greatest strength. It is a specific, step-by-step process that you can work through, just as you had to work through a number of thoughts to let that negative voice start taking over. It interrupts the cycle of feeling badly immediately and starts a cycle of positive reinforcement that builds you up step by step, rather than trying to combat specific worries with vague feel-good thoughts.
Starting S.T.O.P. and Keeping it Going
Like any good habit, the S.T.O.P. method takes about sixty days to cultivate. This is why it is important to begin practicing it now. You likely have a very long, well-established habit of thinking negatively, so it is important to give your new, healthy habit time to take root as soon as you can. Start with the technique right away, even as you read this article. If you find yourself feeling silly for saying \”STOP\” out loud, say it again! Beginnings are always a challenge, but you can and will do it.
Also, it is important to note that this technique is built on real results. That positive reinforcement you’re giving yourself gets even stronger when you tie it to a specific, measurable goal that you have set and achieved. Go back to your food journal and show yourself how many calories you’ve cut out of your diet, and PRAISE yourself for them. Compare where you are to your OUTCOME, and tell yourself just how far you’ve made it. Take every advantage you can, and integrate the S.T.O.P. habit into your other habits.
The important thing to remember is that this is one more small, but strong step you can take. Journeys and problems are broken down piece by piece, they never happen all at once. You don’t have to focus on ‘losing weight,’ but on accomplishing this specific habit. When you manage to take on these habits a bit at a time, the weight loss will follow as naturally as waking follows sleep. Good luck. You can do it.
About The Author:
Larry Tobin is the co-creator of http://www.HabitChanger.com/, offering effective and empowering solutions for losing weight. Try our 42-day weight loss program for Losing Weight.
Read more Articles written by Larry Tobin.
Natural Remedies for Arthritis Pain Relief – How to Avoid the Side Effects of Drugs
Anyone with arthritis knows what it’s like to be in constant pain and not even have the strength or energy required to accomplish some of the most basic daily tasks, such as removing the lid from a jar.
Arthritis — in any of its 100 variations — is a truly debilitating illness, affecting in excess of 40 million Americans (almost 1 in 5 adults) and many more millions worldwide. And, despite beliefs to the contrary, arthritis is not an illness restricted to the elderly — anyone, children and animals included, can become an arthritis sufferer at any time.
It’s well known that no medical cure currently exists for arthritis. It’s a chronic, degenerative illness that, once contracted, stays with the sufferer for life. Not a very comforting thought. It’s not even clear what triggers arthritis in most cases, although there can be hereditary links.
Regular medicine provides a number of drugs to treat arthritis, if only in terms of pain management rather than reversal of the condition. As mentioned, arthritis is a chronic, degenerative condition that cannot, at the present time, be reversed.
Available drugs — COX-2 inhibitors and NSAIDs (non-steroidal anti-inflammatory drugs) — are proven to be effective in most cases but they can only help control the pain….and they come at a cost.
Firstly, there is the monetary cost which can run to hundreds of dollars per month — insurance will, no doubt, cover the cost for many people but for how long?
Secondly, and of far more concern, is the potential cost to the patient’s long-term health from potential addiction and reported side effects, the most serious of which can include severe toxicity of the kidneys, liver and bone marrow. There has even been a case in recent years of one arthritis-treating drug being withdrawn from the market by its manufacturer due to increased risk of heart failure and strokes — this is very worrying! Lots of information about this can be found on a number of health news websites – just type Vioxx into a search engine.
Against this background it’s no surprise that more and more people are looking to alternative treatments for their arthritic condition. And it’s why the natural remedies for arthritis pain relief have such high perceived value; anything that can reduce pain and at the same time help increase strength and energy with few or no side effects must surely be worth trying out, right?
There are a number of readily available dietary supplements that have the potential to bring significant pain relief to arthritis sufferers. Some of these supplements such as glucosamine sulfate and chondroitin sulfate are very well known and have been extensively studied by the scientific community and there appears to be very good evidence of efficacy.
Another product, rosehip (Rosa Canina), is a more recent discovery in terms of arthritic pain relief but scientific studies — most notably in Europe — suggest this is a very promising, all-natural, pain-relieving supplement which offers a herbal alternative to the animal and marine extracts used in the manufacture of glucosamine sulfate and chondroitin sulfate.
Unfortunately, because of the vast sums of money involved in arthritic pain management there are many false claims made on behalf of totally ineffective or even fake products that are promoted as wonder cures for arthritis.
The problem for many people is knowing just what is genuine and what is fake. There is no simple answer other than to search for the evidence. This does not mean the testimonials on retailers’ or manufacturers’ websites — after all, these companies have an interest in presenting their products in the most favorable light. Of course, where a company can show hundreds of testimonials for a single product rather than just a handful it might be a little more meaningful (think of Amazon, for example).
Anyone thinking of taking natural remedies to aid arthritis pain relief needs first to look for evidence of qualified medical or scientific studies for those specific products and to see what conclusions are reached. The scientific researchers will have put time and rigor into their studies — not to mention putting their own reputations on the line.
The message is simple: if you are thinking of using a dietary supplement — whether for arthritis pain relief or any other reason — don’t just rely on what the manufacturers say. Use the available independent evidence to save yourself time, money and further anguish.
About The Author:
Gary Docherty has been an arthritis sufferer for more than 10 years and is owner of the website http://www.FindEffectiveSupplements.com/ It took Gary 6 years to find a natural alternative to regular drugs for his pain management. FindEffectiveSupplements.com can help you find your way to natural remedies for arthritis pain relief and other effective dietary supplements much more quickly.
Losing Weight – Take Control of Late Night Snacking
First of all let’s get something straight: We have all been there. It gets late at night, we’ve had a long day and we feel those hunger pangs hit us. We don’t want to make a big meal, so we reach for that snack instead.
Of course when it’s late at night it’s all too easy for that snack to be something calorie-laden, like a big bowl of ice cream. Unfortunately this is a decision that sets many people back. It sneaks in extra calories that undo our hard work earlier in the day, messes with brain chemistry and can throw our sleep schedule for a loop as we try to go to bed with full stomachs. Yet like every other behavior we’ve discussed, we can control late night snacking through the formation of healthy, specific habits. It can be as easy as 1-2-3, as we’ve outlined below.
Habit One – Preemptive Snacking
The preemptive strike is an idea borrowed from the military; if you know trouble is coming, take control by moving first instead of waiting it out. One of the most common admissions among late night snackers is that we know it’s a habit. We go for the same snacks night after night, in our little bedtime ritual, because we often get hungry at the same time every evening. Instead of just letting the problem keep coming up right when we’re at our most tired and weakest, why don’t we find a way to stop it while we’re at our peak?
In other articles, we’ve discussed the power of controlled snacking throughout the day to manage pangs and cravings. Late night cravings aren’t a special case, and can be managed much the same way. Earlier in the day we can choose a healthy snack for ourselves instead. A tasty peppers-and-avocado sandwich, a few slices of apple, a handful of nuts; the variety of healthy choices is endless, so find your taste and make it up in advance. Perhaps include making the snack while you’re making lunch or breakfast, and set it aside to wait.
Once a healthy alternative is chosen and reserved specifically for our evening enjoyment, it is important to pick the time that we have our snack. Since going to sleep on a full belly can cause all sorts of trouble for our sleep patterns and brain chemistry, ideally our last meal should be three hours before bed. But be sure not to wait too long between snack and bed because new cravings can cause our resolve to weaken.
Shifting the habit: To ease into your new routine, start out by having your snack about 1.5 to 2 hours before your bedtime. This is a narrow enough window that your body can have a chance to settle its meal and let you rest properly without disrupting your rest cycle too much. After a day or two to get used to this schedule, begin moving the time back by five minutes each night. Each step gives you more time between meal and bed, and in 30-60 days you’ll be regularly enjoying your nightly snack 3 hours before bedtime without fail.
Habit Two – Closing the Kitchen
Controlling our environment is an important step in controlling our diet. Smokers trying to quit often report that it’s hardest to do when others around them are smoking, or when they put themselves in an environment where smoking is an option. The same holds true for snacking; when we see the option readily available, it gets harder to say no. So one important step once we’ve had our healthy pre-bed snack is to close the kitchen for the night.
Shifting the habit: The trick here is to use mnemonic devices and environmental clues to help take control. Don’t go to the kitchen for your last snack absently, head there while saying, \”This is my last trip to the kitchen tonight.\” Mark the time, have your snack, and then say \”closing time\” aloud. Make a sign in big letters saying ‘CLOSED’ and hang it on the door to the kitchen, or over the refrigerator handle. Put up clues to remind yourself that you’ve made the commitment and you are going to stick to it!
Habit Three – Setting the Scene
Once the kitchen is officially \”closed,\” help redirect your mind from snacking mode to bedtime mode. With a few subtle changes, you can psychologically prepare yourself for rest, relaxation and, eventually, sleep – an equation that doesn’t have room for snacking.
Shifting the habit: Floss and brush your teeth immediately after your snack instead of waiting until you go to bed, so you have a sense of being done for the day. Also, light a scented candle or incense to replace the scent of food aromas that may linger and distract you from your commitment.
Again, late night snacking is nothing to feel ashamed of. Our bodies get hungry, and sometimes we actually do need to eat a bit more food. The key is understanding that if we take in more calories than we burn, we’re not going to lose the weight and maintain healthy eating habits. But it is also important to understand that it only takes small steps and habits that we can build with only 30 to 60 days of work to take back control of our snacking tendencies, and make them work for us instead of against us.
About The Author:
Larry Tobin is the co-creator of http://www.HabitChanger.com/, offering effective and empowering solutions for losing weight. Try our 42-day weight loss program for Losing Weight.
Read more of Larry Tobin’s articles.
Clinical Research Consulting, Inc Provides Clinical Research Monitoring Model That is Beneficial to Industry Sponsors
Clinical Research Consulting, Inc. (CRCI) a contract research organization located in Boston, MA continues to attract pharmaceutical industry sponsors to its unique monitoring service model.
\”Our model is unique and different from many CROs in the industry\” states Lisa Mazurka, CRCI’s Founder and President. First, we hire and work with only the most seasoned clinical research professionals. We have a five year minimum experience requirement for all consultants working with our organization. This provides industry sponsors with monitors who are not only highly experienced but also have a vast range of areas of indications that they have previously worked with. It makes our sponsors happy that they not only have seasoned professionals but experts in the field within the designated disease indication under research (i.e., prostate cancer, COPD, Alzheimer’s disease, etc.).\”
In addition, CRCI’s model uses consultants versus full-time employees which has proven to be a better alternative for sponsors. \”One of the frequent complaints we receive from sponsors who are shopping for new CRO monitoring resources is the frequent turnover they have experienced with other CROs. This high turnover may be caused by two sources states Ms. Mazurka; The large CRO CRAs tend to be overburdened with a large amount of work and this leads to burnout and job dissatisfaction and/or recruiters tend to recruit CRAs from CROs for other industry positions.\”
In addition, recent increase in turnover rates for CRAs at CROs has been a result of the current state of the economy. CROs are being forced to downsize as research projects are cut due to lack of funding and financial resources. An article posted on the web by Fierce Biotech on April 22, 2009 noted that the economic crisis has now spread to CROs. Kendle International reported 2009 first quarter revenues far below the $121 million that Wall Street estimated (1). Further, the article notes that since the pharmaceutical/biotech industry does not normally have a lot of financial cushioning in its contracts and budgets, funding cuts go right to the bottom line forcing CROs to downsize their workforces to cut costs.
Because CRCI’s model is a consultant model, consultants are contracted and hired on an \”as needed\” basis. Consultants are also able to choose the projects that they find interesting and that fit into their current lifestyle (part-time/full-time). Consultants do not experience the high burnout of full-time employees because they are able to balance their life and work responsibilities as they see fit. In addition, because they are consultants, they are not recruited from job to job as employees and contribute to corporate turn over as is seen at other organizations.
\”Our turn-over rate has been less that 10% over the past 11 years\”, states Lisa Mazurka, president of CRCI. \”For this reason and the others discussed in this article, we have seen a recent increase in our business over the past few years and are becoming a fresh alternative for industry sponsors.\”
References:
1. \”As R
About The Author:
Lisa Mazurka is Founder and President of Clinical Research Consulting, Inc. http://www.eclinicalresearchconsulting.com/ a niche Contract Research Organization (CRO) which provides clinical monitoring, project management, quality assurance and compliance (QAC) audits, education and training services to the clinical research industry. Ms. Mazurka has been instrumental in the development of CRCI’s unique monitoring service model and continues to market the service as an alternative for the clinical research industry.
Five Factors in Managing Diabetes Naturally
Diabetes is one of the most common chronic illnesses, affecting millions of people worldwide. It is a condition in which the body either does not produce enough insulin (Type 1), or does not properly process the insulin it is making (Type 2).
There are many differing causes for diabetes, including specific viral infections, genetic predisposition, and personal diet. In particular, Type 2 diabetes tends to manifest in patients whose diet is poorly managed. Currently there is no known cure for diabetes, meaning this is an illness that requires constant careful management.
A diabetic’s diet has a great deal to say about how the condition will continue to affect them. Proper diet can help prevent the onset of Type 2 diabetes, but even in patients who have been diagnosed with either condition, a healthy diet can reduce the side effects and secondary illnesses that tend to crop up. Here are five factors to consider when managing diabetes.
1 – the Glucose Cycle
The primary element that requires management in diabetic patients is their glucose cycle. Glucose (a simple sugar) is brought into the body, then processed by way of insulin and removed. Diabetics’ bodies cannot accomplish this second task properly, which leads to glucose buildup and the development of secondary illnesses such as kidney damage. This is why many diabetic patients have to monitor their blood sugar.
A healthy diabetic diet must take sugar and glucose intake into account. High blood sugar levels (hyperglycemia) can cause kidney damage, retina damage, or even a diabetic coma and eventually death if left untreated long enough. Hypoglycemia (low blood sugar) is equally dangerous, leading to potential brain damage or fainting spells.
Being able to properly control glucose intake requires understanding where it comes from. Not all carbohydrates have glucose in them: while sucrose sugars have a high glucose content, crystalline fructose does not. There are many resources on the Web that list comprehensive breakdowns of glucose content, and your dietician should have a primer or guide as well.
A very important part of this is record keeping. Similar to a dietary journal for weight loss, a simple glucose journal is no more than a list of the foods and portions you had throughout the day. Kept up for a month or more and compared to your blood sugar over time, this will allow you to track the contents of what you’re eating and measure their effects.
2 – Mushrooms, Mushrooms!
As we’ve discussed, keeping your blood sugar level in check is an important part of diabetes management. Interestingly, there are certain mushrooms that are noted for their ability to lower blood sugar levels. The three most common are the reishi, maitake, and the agaricus blazei varieties. If you enjoy adding mushrooms to your recipes, consider including these with the usual shitaki or canned variety.
3 – Water, Water Everywhere
Water is always a vital nutrient to the body, and is even more critical for diabetics. Water promotes healthy bodily function, flushes out toxins and accumulated wastes, and maintains body temperature properly. When your body has the proper amount of water intake, you feel better, operate more healthily, and your system can adapt to greater strains, which include those brought on by diabetes.
The general guideline is eight to twelve cups of water per day under average conditions. If you perform greater exercise, you will of course require more water. The trick is not to flood your system at any one time, such as just drinking during meals. Drink at a rate of a cup every two hours to keep your system operating at peak condition, with more during meals. A bonus effect is that water imparts a sense of fullness, reducing the urge to snack on glucose-heavy foods.
4 – Whole Grain, No Pain
Fiber is a very important element in controlling blood sugar. The soluble fiber found in whole grain foods is particularly beneficial, since it slows digestion and allows your system more time to even out the process of managing blood sugar. This means insulin management is much more effective, making management of your entire condition much easier.
Good sources of whole grains include breads, oat based foods, and other sources. An additional benefit from the slower digestion caused by whole grains is that you gain a sense of fullness and feel full longer. This reduces the urge to snack between meals, and lets you keep meal portions to more manageable sizes. So consider replacing the afternoon snack with a whole-grain sandwich.
5 – the Doctor’s Orders
Before making any changes whatsoever to your diet, it is vitally important that you speak at length with your physician and dietician about your specific case. Diabetes is a highly individual illness, manifesting in different ways in every patient. Any changes to your diet should be checked for approval with your doctor, so you can be sure you’re going to get the best possible results. You don’t have to go it alone, so take your physician’s advice to heart.
A Final Word
Diabetes is a serious condition requiring diligent care. However, making smart changes to your diet, under your physician’s guidance, may naturally help prevent or alleviate many side-effects and promote your wellbeing.
About The Author:
Janet Davis and her husband are health and nutrition entrepreneurs and founders of Mark And Janet, a website with uncompromising, premium products for your health conscious family. For more on going green — Visit us at http://www.MarkandJanet.com/ or check out our blog at http://www.MarkandJanetBlog.com/
Losing Weight – A Pattern of Portion Control
Managing our weight can be a tricky proposition. Unhealthy food choices surround us, we don’t always have the opportunity to exercise, and society’s system of three meals a day can send our metabolism into fits. Finding a way to take control is one of the most important steps that we can take in our battle to keep the pounds and the inches off our waistline.
Creating New Habits
Many things that we do everyday, we do out of habit. If the first thing you reach for in the morning is coffee, you have a habit. If the first thing you do when you get home is run out and exercise, you have a habit. If you’re lonely or sad and you feel the need for ice cream, you have a habit. The good news is that if you are aware of your bad habits, you can work to lose them. The same is true for learning good habits.
For weight loss, there are practical, simple habits you can adopt to make the process a little easier. This time, we’re going to discuss portion control. In an age when sixteen ounce cups are called ’small’ with a straight face in many restaurants, finding a way to keep our serving and portion sizes at manageable levels is not just important, but incredibly vital to our long term weight loss success. Here are some ways to help you on your way to creating new portion habits.
Step 1 – Spread Your Portions Out
In our snacking article, we discuss how our body is built to constantly process energy while we’re awake. Part of the reason we binge at our three meals a day is the long gaps of hunger in between meals, which upsets our body’s metabolism and contributes to packing on the pounds. By spreading out our meals over a longer period, we can help our body avoid the ups and downs that lead to cravings and other unhealthy snacking habits.
Get into the habit of eating every three hours. Instead of three big meals, try eating five or six small ones. If you know how many calories you should be eating for the day, just divide by five or six and you’ll know how many calories for each mini-meal you can have.
This paced eating helps to keep your blood sugar level stable throughout the day and it’s easier for your body to metabolize the smaller meals. Also, if you don’t feel as full as you normally do after a mini-meal, don’t worry, you know you will be eating in 3 hours again.
Habit forming: Try eating only half of a meal that you normally have at a particular time, and then have the rest of it at the halfway point between then and your next meal. You’re getting the same calories, but keeping the portions in manageable sizes your body can properly handle.
Step 2 – Scale Down Your Plates
Optical illusions are fun. It’s amazing how your brain can be fooled. The same sized portion looks huge on a small plate and tiny on a large plate. You absolutely can fool your brain into thinking that your portion is plenty.
Using a smaller plate will also help those of us who grew up being told to clean your plate and not waste food. Today with portion sizes growing, cleaning your plate can be disastrous for your health. With a smaller plate, you can finish all your food so your mom would be satisfied and still feel full so you and your waist can be satisfied, too.
Habit forming: Take half of a meal that you normally have and serve it on a smaller plate. Eat your meal, clean the plate and see how you feel.
Step 3 – Size Up Your Plate
Sometimes you are not in charge of the portion you are given, especially at restaurants. Before you eat, look at your plate. Really look at it. Does that serving of French fries look huge? Have you been given a larger piece of meat than you would have taken? Decide at the start of your meal to only eat half of those fries or meat. Physically push them off to the side. Eat the rest of your meal and wait. Wait and see if your body gives you the \”I’m full\” signal.
You will usually find that you don’t need those other fries or whatever portion you set aside. You can either leave them or take them home and use them for another meal. At first, you’ll find it hard to leave food behind. Walking away takes practice and as you keep practicing, it will become another great weight loss habit that you make part of your life.
Sometimes restaurants are known for their huge \”home-style\” portions. When you order your meal, consider telling your waitress to split it in half and taking half to go. Don’t be afraid to ask how big their portions are and don’t be afraid to have them pack half to go.
Habit forming: The next time you eat out, ask your waitress for half of your order to be put into a doggie bag before you even see it. When your meal comes, eat up and notice how you feel.
Ultimately, weight loss does come down to reducing the number of calories taken in versus those burned off through normal movement and exercise. If we can control the number of calories we take in through eating smaller portions, we’ve learned a valuable skill that will help with our weight loss.
About The Author:
Larry Tobin is the co-creator of http://www.HabitChanger.com/, offering effective and empowering solutions for losing weight. Try our 42-day weight loss program for Losing Weight.
Read more Articles written by Larry Tobin.
