Extreme Weight Loss Method

posted by Extreme Weight Loss Method on Sep 30

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posted by Extreme Weight Loss Method on Sep 29

10 Real Life Diet Tips

Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions. And there are those of us who cringe at the thought of weighing food to achieve ‘optimal portion sizes’. Here are ten real life diet tips for the rest of us.

1. Eating out? Restaurant portions tend to be enormous, and if it’s on
the plate, we tend to eat it. If it’s possible, order from the kid?s
menu, where portions are more reasonably sized.

2. Keep healthy snacks around and easily accessible. A bowl of fruit on
the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. In other words, you’ll be more likely to grab something low-calorie and good for you if it’s easy to eat.

3. Substitute frozen vegetables for canned. Canned veggies tend to be
high in sodium, which you don’t need, and low in real nutrition, which
you do. Buy economy size bags with zip closures to make it easy to pour
out a single serving for a meal.

4. Buy a vegetable steamer. Steaming is one of the healthiest ways to
cook vegetables. The food retains nearly all of its natural nutrients
instead of leaching it out into the cooking water. Even better, it makes your veggies taste great – which means you’ll be more likely to eat them instead of filling up on fatty foods that pack on weight.

5. Never eat standing up. One of the easiest ways to sabotage your diet
is to ‘eat without thinking’. Treat eating with the respect that it
deserves. Fix yourself a plate. Sit down and eat properly. You’ll be less likely to just pop food into your mouth without paying attention.

6. Spread your meals out. When you eat three meals a day, your body
tends to store whatever it doesn’t need right that moment. By adopting a ‘grazing’ habit, you’ll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at
mid-morning, a light lunch and an ‘after school snack’ mid-afternoon. Just remember that you’re breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

7. Grab a fruit juice or flavored water instead of soda. Soda is
nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit.

8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses
of water a day to keep your body working right. When you’re dieting,
you should drink even more. It’s not just that full feeling – water helps your body digest foods properly and cleans out your system.

9. Can’t afford a gym membership? Make a pact with friends to exercise
together. Make a date at least three times a week to play volleyball,
take a walk or spend half an hour doing something active.

10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like
potato chips contribute fat and calories and not much else. Instead,
grab a handful of dried fruit or a cup of yogurt for the same amount of
calories and a lot more nutritional benefit.

Weight_Loss_Client/Real Life Diet Tips.txt

posted by Extreme Weight Loss Method on Sep 26

Reward Yourself!

Looking better and feeling great may be their own rewards when you lose
weight, but it never hurts to reward yourself for reaching goals and
sticking to your eating plan. Building in incentives is a time-honored
way of helping keep yourself on track. Did you pass up that piece of
cheesecake at lunch? Reward yourself with a pot of fresh herbs! Did you get out and exercise for your daily half-hour? Take a luxurious bath with scented oils. Went the whole week without falling off your new routine? That calls for a big reward! Treat yourself to an evening out, or buy that book you’ve been dying to read.

Need some excuses for rewarding yourself? Try setting one of these
goals to give yourself something to shoot for:

1. Weight loss goals.

Pretty traditional here – treat yourself to something special
whenever you can mark off ten pounds toward your goal weight. Get a manicure to make you feel extra special.

2. Look, Ma, I dropped a whole size!

Well, that certainly calls for buying yourself something in that new
size, even if it’s just a pair of new exercise sneakers!

3. Whew! I made it ALL the way through the half-hour workout without
stopping ONCE!

Now that’s impressive! Call your best friend or your mom and brag -
or just chat. Even if it’s long distance.

4. I didn’t do it! That chocolate chip cookie dough sundae was calling
my name, but I turned my back and walked away.

In that case, don’t you think you deserve fresh flowers for your
desk?

5. I finally fit into THAT dress!

I’d say that calls for wearing it out somewhere special, wouldn’t
you? Take yourself out dancing to show it off!

6. I lost weight for the third week in a row. I’m so proud of myself!

Here’s an ongoing reward – for every pound you lose, drop a dollar
or two into a jar, and watch the money build up. Entertain yourself with plans on how you’ll spend it when you reach your goal weight.

7. I got stuck for three weeks, but I finally budged from that plateau!

I’ll tell you what – sticking to a diet when you’re not seeing results
is one of the hardest things that you’ll ever do. Get yourself something that will make it easier to reward yourself. For example, buy a blender for whipping up frozen fruit smoothies.

8. I’m halfway there!

You deserve a Halfway Party, don’t you think? Pull out all your old
fat clothes and try them on so you can feel great about how far you’ve
come.

9. I’ve been slugging away forever, and I’m starting to get
discouraged…

Okay, so it’s not a ‘reward’ situation — but it is. You deserve a
reward for sticking to it this long. Want a quick pick-me-up? Pick up
the phone and get together with someone you haven’t seen in months.
This will guarantee that you?ll receive compliments at how great you look!

10. I did it! I made it! I reached my goal weight!!

Well, sweetheart, that calls for pulling out the stops! Remember
that money you’ve been paying yourself for losing weight? Time to cash it in for something fabulous!

Eating healthy and losing weight are gifts that you give yourself, though they may not feel like it at first. By rewarding yourself along the way, you?ll not only increase the chances of your success, but you?ll enjoy the process a whole lot more!

Weight_Loss_Client/Reward Yourself.txt

posted by Extreme Weight Loss Method on Sep 24

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posted by Extreme Weight Loss Method on Sep 23

The New And Improved Nutrition Pyramid

Just when you were getting the Nutrition Pyramid down to an exact science, the USDA goes and releases an all new nutrition and diet plan for healthy Americans. On April 19, 2005, the United States Department of Agriculture unveiled its new My Pyramid nutrition pyramid. Available at its own web site (www.mypyramid.gov), the new guidelines aren’t so much NEW as they are more in depth, detailed and helpful.

For starters, My Pyramid can be personalized. On the main page, you have the option of entering your age, gender and activity level. Simply click ?submit? and get a recommendation that’s more specific than ‘6-11 servings of grain per day’. Instead of those vague, wide-ranging recommendations, you’ll get a pyramid that says, “6 ounces of grain products”, or 2 1/2 cups vegetables.

Even if that were the ONLY improvement on the new site, it would be tremendous. No more guessing whether you should aim for closer to six servings or closer to eleven. The nutrition calculator factors in your age, gender and activity level (above your normal daily routine) to come up with a recommended caloric intake. From there, it breaks down the calories by food group, and tells you exactly how much of each group you should eat per day for a healthy diet. It’s far easier to figure out what 2 cups of milk is than it is to figure out how much ‘3-5′ servings of dairy is!

But it doesn’t stop there. Beneath the pyramid chart with the specific serving sizes on it, you’ll find a list of links to ‘tips’ for making the healthiest choices from each food group – divided by food group.
There are some great diet tips there, along with ways to serve foods in appetizing and nutritious ways. A sampling from each category includes:

* Grain: Substitute whole grain cereal for bread crumbs in toppings.
* Vegetables: Try crunchy vegetables raw or lightly steamed.
* Fruits: Try applesauce as a fat-free substitute for oil in baking.
* Milk: Trim down from whole milk to fat-free gradually, week by week.
* Meat/Beans: Replace some of the meat in your diet with nuts.

Want to know how your actual diet stacks up against the dietary guidelines and get specific, personalized recommendations for improving it? Tucked away at the bottom of the list of links in the menu you’ll find the My Pyramid Tracker. It’s easily the handiest tool that I’ve ever seen. Enter the foods that you eat in a typical day, click Analyze, and you’ll get a detailed analysis that includes the calories, the amount of over 25 specific nutrients, the difference between your diet and an optimum diet, and specific recommendations for changes you should make to eat a healthier diet. Better yet, you can save your history day by day to keep track of your eating habits and watch the improvements. It’s the diet diary with a difference. Use it – and see yourself eating better every day.

Weight_Loss_Client/The New And Improved Nutrition Pyramid.txt

posted by Extreme Weight Loss Method on Sep 20

10 Ways to Exercise When You Don’t Feel Like Exercising

Exercise. It’s been endorsed by every major health organization in the
country as one of the most beneficial things you can do for your body.
One half hour of moderate physical activity a day is the key to better
health, they say. The best diet in the world can only go so far in
helping you lose weight. To really see the effects of changing your eating habits (in lost pounds and inches, that is), you need to rev up your body with physical exercise.

So why does the word bring a collective groan to dieters around the
world? Maybe it’s our mistaken impression that exercise is a chore, and a boring, painful one at that. Here are ten ways to exercise that should get rid of that impression for good, and make exercise something you can look forward to:

1. Take a walk through a favorite place. One half hour of moderately
paced walking will burn 450 calories – and make you feel great. Make sure that you’re wearing comfortable shoes, and pick a venue you enjoy. Try a walk around the lake, up and down the block or around the mall – your body doesn’t know the difference.

2. Go out and play a game of tag with your kids. Making exercise a
family activity turns it into fun that you share with them. Besides being good for your body, you’re instilling good habits in them, and creating happy memories that will stay with them for life.

3. Go swimming. An annual membership to the local YMCA or YWCA is
fairly inexpensive, and many have ’scholarships’ and financial aid
available. Swimming is great exercise – it’s aerobic, low stress on your joints, and a lot of fun!

4. Join an exercise class. You can turn exercise into a social activity
by becoming part of a class. Besides making friends, you’re more likely
to exercise if you’re paying for it.

5. Get an exercise buddy. It’s partly the same principle as joining a
class – turn exercise into a social activity. In addition to that,
making a commitment to a friend for a daily exercise date will make it far more likely that you’ll stick to it.

6. Play ball! Seriously. If your company has a sports team (softball,
anyone?), join up. Or join a bowling league, volleyball team or other
sports group that practices and plays regularly.

7. Get a trampoline. Mini-trampolines are easy to set up, store in
small spaces and provide a stress-free surface on which to bounce, dance and have a lot of fun.

8. Go for a bike ride. Even leisurely bike-riding burns calories and
exercises muscles that don’t get used in regular walking. No need for an exercise ‘routine’ – just ride your bike to the store, or back and
forth to work each day.

9. Take up a new active hobby. Would you believe that gardening is exercise? Bending and stretching and digging and weeding – half an hour of energetic work in your garden burns more calories than a brisk walk.

10. Challenge yourself. If you’re the kind of person who thrives on
competition, challenge yourself to meet a new goal each week. Walk one
more block. Do six more sit-ups. Take the stairs each day instead of the elevator. Goal-setting to meet challenges is a great way to commit to exercise.

Weight_Loss_Client/Ways to Exercise When You Don’t Feel Like Exercising.txt

posted by Extreme Weight Loss Method on Sep 19

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posted by Extreme Weight Loss Method on Sep 18

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posted by Extreme Weight Loss Method on Sep 17

Who Says Vegetables Have To Be Boring?

Eat your veggies – especially your lettuce. But don’t confine yourself to iceberg lettuce or salads! Darker greens have about the same number of calories and carbs -very low! – but pack a lot more punch in the vitamins and other nutrient categories. By substituting radicchio, watercress, escarole or spinach for the iceberg lettuce, you add vitamin C, riboflavin?s, manganese and other essential vitamins that aren’t present in lettuce. Try them braised, steamed or grilled for something a little different from the usual salad.

Here are some recipes for greens that will tickle your taste buds and make your heart happy!

Wilted Spinach Salad

The onions take on a natural sweetness that contrasts with the tangy yogurt and the bite of the spinach. A family favorite that’s low in calories and high in important nutrients.

Here?s what you need:

2 cups spinach leaves
1 medium onion peeled, sliced
2 tbs. olive oil
1/2 cup plain yogurt

Saut? onions in olive oil till transparent. Add spinach and toss in pan to coat with oil until leaves are barely wilted. Stir in yogurt while the spinach is still warm. Eat hot or cold. Only 50 calories per serving!

With this recipe, you?ll get: protein, calcium, vitamin c, manganese, iron, vitamin B12, vitamin A, selenium, magnesium, phosphorus, potassium, beta carotene, vitamin K, ALA

Grilled Radicchio

Dijon mustard and Worcestershire sauce add spice to heart-healthy
radicchio without adding much in the way of calories.

1 head radicchio
1 tbs. olive oil
1/4 cup balsamic vinegar
1 tbs. Dijon mustard
A splash of Worcestershire sauce

Combine all ingredients except radicchio in small bowl. Cut head of
radicchio in 1/4 inch slices. Brush cut side with marinade mixture. Grill over hot coals till browned. Only 25 calories per serving!

With this recipe, you?ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene,

Spinach, Mushroom & Anchovy Salad

Anchovies are one of the best sources of omega 3 fatty acids AND they’re low in calories. Simple to fix and delicious for dinner, on its own, or with a bowl of chunky pasta.

6 cups spinach leaves, loosely packed
1 2 oz can anchovies in oil
10-12 small mushrooms
Juice of 1 lemon

Wash and dry spinach. Drain anchovy oil into saut? pan and warm. Add anchovies and gently stir over heat till anchovies are dissolved in oil. Slice mushrooms thickly and add to anchovy oil, saut?ing till browned. Add spinach, tossing with oil and anchovies till just wilted. Spritz with squeezed lemon. Only 50 calories per serving!

With this recipe, you?ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium

Walnut & Raisin Greens

Get even more essential fatty acids and antioxidants in this great tasting warm salad.

6 cups greens, loosely packed (spinach, collard, turnip will all work well)
2 tbs. walnut oil
3 cloves garlic
1/2 cup raisins
1/4 cup chopped walnuts

Chop greens and place in shallow bowl. Heat walnut oil slowly over low heat. Mash garlic cloves and saut? in walnut oil till soft and browned.
Add raisins and toss, and then add walnuts and heat through. Pour over greens and toss to coat well. Only 150 calories per serving!

With this recipe, you?ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium

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