Women and weight loss

Permanent weight loss for most women is a slow and steadyprocess. Give yourself a year or more to adopt new eating habits. Meanwhile,you may lower your risk of such disorders as heart disease, stroke, diabetes,and some cancers.

Promise yourself that this diet will be your last. Repeatedlosses and gains rob your body of muscle tissue, increase your risk of disease,and contribute to the tendency to regain fat.

Evaluate whether or not you really need to lose weight. Ifan extra two kilograms isn’t causing or aggravating a medical condition, it maybe healthier to accept yourself as you are.

Forget ideal-weight charts. Think of a weight you were ableto maintain comfortably for longer than six months, and aim for that goal.

Accept the reality that body shape and size are largelydetermined by genetics. Try to reach the weight that’s right for you- not anidealized image - and stay there.

If you are obese, discuss a weight-loss plan with yourdoctor or dietician. Obesity is commonly defined as weighing more than 20present the desired weight for someone of your height and body type. Risksinclude high blood pressure, stroke, heart disease, and other illnesses.

If you have a health problem that is caused or exacerbatedby your weight, such as elevated blood cholesterol or diabetes, losingkilograms can bring significant improvements - even if you still weigh wellabove what is considered ideal.

Assess your potential for success in dieting. Do yourecognize the need for a nutritional overhaul - not just a diet that you willabandon as soon as you’ve achieved your weight-loss goals? Can you handle thestresses at home and on the job pretty well? If you answer no to eitherquestion, consider postponing your diet.

Analyse your own needs. If you lack motivation, you may dobest by joining a program that offers peer group support.

Choose a reducing programme that encourages a slow, steadyloss (about half a kilogram or less a week for women, one kilogram or lessweekly for men) and focuses on changing habits.

Avoid diets based on one food or food group. Be wary of anyeating plan that veers to far from the food pyramid.

Recognize the signs of eating disorders. The most common areanorexia nervosa and bulimia. Anorexics starve themselves; Bulimics alternatebetween binge-eating and purging. The disorders often cause serious healthproblems, so consult a doctor if you have developed either disorder ; or bothof them.

Six simple steps to better health

The Healthiest Foods to Eat

Alist of the top 10 healthiest foods may seem like a come-on. Magic food? We allknow there are no real magic foods. The road to optimum health is not in a pillor one magic food. But there are foods that pack such a nutritional wallop andpossess such powerful health benefits, that they are referred to as "superfoods".


Thishealthy food list consists of foods that are nutrient dense. That is, they havemore nutrients per calorie than most other foods. They have also been proven tocontain vitamins, minerals and other nutrients that prevent disease: fromcancer to heart disease to arthritis, and many more.


Thesesuper foods are perfect for heart healthy, low fat cooking and most fitperfectly into a low carb lifestyle as well.


The10 healthiest foods are foods that are so exceptionally good for us that weshould include them in our healthy diet on a regular basis. Our list of superfoods is arranged alphabetically, not in order of importance. Each is anamazing food; jam packed with health giving benefits.


The10 Healthiest Foods to Eat


1.Berries


Berriesare extremely rich in antioxidants which help protect the cells in our bodiesfrom damage and therefore from diseases like cancer. Among other things theyare also an excellent source of Vitamin C and soluble fibre. Blueberries mighthelp reverse the short term memory loss that often comes with aging.


2.Broccoli


Broccoli(and other cruciferous vegetables like cauliflower and cabbage) helps fightcancer, especially breast, colon and lung. It boosts the immune system.Broccoli also contains antioxidants and a substance called sulforaphane, whichresearch is showing to be a powerful cancer fighter and preventer.


3.Citrus Fruits


Thecitrus bioflavonoid in oranges, lemons, limes and grapefruit have anti-cancerand antioxidant properties. Many of these citrus bioflavonoid have also beenshown to have anti-inflammatory and blood clot inhibiting abilities.


4.Garlic


Numerousstudies have shown that regular consumption of garlic can lower our bloodpressure. It also prevents the blood from being overly sticky and decreases LDLcholesterol (the "bad" one) while increasing the good HDLcholesterol.


5.Nuts


Walnutsare an excellent source of omega-3 fatty acids, a special type of fat that isessential for our bodies, but that the body cannot produce. Omega-3 essentialfatty acids protect us against heart disease.


Almondsare also known for their ability to help lower LDL cholesterol levels.


6.Oats


Oatsalso help reduce cholesterol. Research shows that one bowl of oatmeal per daycan reduce cholesterol by up to 23%. Oats are also considered an excellentgrain for diabetics as they have less impact on blood sugar levels than someother grains.


7.Salmon


TheOmega-3 fatty acids in salmon and other fatty fish may help prevent heartdisease and stroke by lowering the body's rate of blood clotting.


8.Spinach


Spinach'ssecret weapon, lutein, makes it one of the best foods in the world to preventcataracts, as well as age related macular degeneration, the leading cause ofpreventable blindness in the elderly.


9.Tomatoes


Tomatoescontain high levels of lycopene. Lycopene is a powerful antioxidant and as suchhelps to protect the cells in our bodies from damage.


10.Turkey


Turkey is one of the leanestprotein foods and is low in calories, making it an excellent healthy foodchoice. Turkeyalso contains selenium which has been shown to inhibit cancer development,improve the immune system, and aid in the metabolism of our thyroid hormone.
Youcan see that the top 10 healthiest foods, or "super foods,” are also someof our favourites. 


By including these super foods in a healthy diet on aregular basis you can easily gain many health benefits.


Makinghealthy food choices just got easier.

By: Karen Ciancio

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