Re: Empowering Resolutions: Weight Loss Tips

[Guest guest]

Also, cut out all high fructose corn suryp...Watch these video clips to explain why...its way more than what you think, trust me...

http://www.youtube.com/watch?v=WjxyjcvW7RE--- On Wed, 1/6/10, Liane Gris <butterflygris@...> wrote:

From: Liane Gris <butterflygris@...>Subject: [] Empowering Resolutions: Weight Loss Tips Date: Wednesday, January 6, 2010, 11:40 AM

Empowering Resolutions: Weight Loss Tips

Tue Jan 5, 2010 7:03 am (PST) Good Morning!This month we will be keeping tabs on your New Years Resolutions, inorder to empower you, help you to stay on track and give you somegreat tips for keeping your promise to yourself.Empowering Resolutions: Weight Loss TipsThe key to losing weight effectively is:1. CaloriesTaking in fewer calories than you can burn results in weight loss.Taking in more calories than you can burn results in weight gain!-Women should restrict their calorie intake to 1200 a day-Men should restrict their calorie intake to 1500 a dayBe Aware Of Your Calorie Intake : If you are unsure about thecalories in your meal, I feel it is essential to learn this amazingtool for

effective weight loss. Record in your ledger or journal thecalories of everything you but in your mouth for one week. Be in tuneto the total calories you consume daily, and make an effort toreplace high-fat foods with low-calorie ones like vegetables andfruits.2. DisciplineI cannot stress enough how discipline is the second most importantaspect in losing weight or achieving any kind of success in yourlife! It is the secret to the most effective, efficient and wellstrategize plan you can give yourself! Being successful, losingweight, maintaining relationships are not tasks that come easy formost people. They are all things we must work hard on creating,keeping and maintaining! (Why do you think diet plans have *Resultsnot typical with an asterisks? Because most people have a lack ofdiscipline). You probably already have some forms of discipline inyour life. You pay your bills by a

certain time, you show up for workevery day, often plan your finances, your meals or walk your dog.These are all disciplines in your life already. Some of us need alittle more in our lives than others. This is where you can gaingreat help and insight, by:a). Creating a plan to lose weight.. Shop ahead for your food.c). Map out your food plan.d). Eat 5 times a daye). Plan out your days of exercise and what you will dof). Drink your water, cleansing smoothies and juiceg). Incorporate the mental wellness techniques in our guideh). Use the body beautiful techniques in our guidei). Use the meal plan provided as a reminder for your dayj). Check off or write out what you have for each mealk). If you want to map calories, do it for the first 30 daysThe whole idea with these suggestions is to show you just how muchyou are eating, how many calories you are consuming and to get

youinto a pattern, which will set you up for great success!3. Portion ControlThis was a hard lesson for me to learn. As a dancer and someone whoalways worked out, I felt I had my portioning under control. Ieventually learned why I would get that bloated and discomfortfeeling after eating. It was my portion size. Sure I was active andexercising but as I aged and my metabolism slowed, my portions werenot changing with the rest of me! Once I understood the disciplinebehind this, it changed my life! An easy way to understand portioncontrol is to look on the back of any Nutritional Label.Eat portions to satisfy hunger, not to clean the plate. By dinner, ifyou have complex carbs (potatoes, yams, brown rice…) with your meal;it should be no more than a cup full. Half of your plate should bevegetables. The meat, fish, chicken portion should be the size ofyour fist. Portion control is

the secret to a healthy weight!4. Exercise is another key element in successful weight loss.As we age, our body's composition gradually shifts as the proportionof muscle decreases and the proportion of fat increases. This shiftslows our metabolism, making it much easier to gain weight. Manypeople become less active as they get older, increasing the risk ofweight gain. Weight gain can be prevented by choosing a lifestylethat includes good eating habits and daily exercise.You have got to move! A walk around the block is just not going tocut it. You have invested time in creating a plan, you have goneshopping and you are eating your proper proportions, but exercise iswhat your body needs to really keep you healthy, fit and strong. Notonly does it help burn excess calories, but also by increasing yourphysical activity you can modify the way your brain regulates hunger,hormones and stress,

making you less susceptible to food cravings. Ifyou are currently on an exercise plan and you are not losing theweight you want, you need to step it up! Change your routine. Changethe exercises you are doing. Mix it up. You should do bothcardiovascular movement as well as weight baring exercises. If youare currently not working out, it is time to start. Talk to yourdoctor about a physical exercise program. A doctor will tell you ifyou are ok to exercise. Most doctors will not tell you that you arenot able to exercise. Then, find a knowledgeable trainer; join a gym,exercise plan or community group, such as yoga, tai chi, pilates or arunning group. The most important thing to do is find fitness youfeel great about doing! It may take time, but the basics areessential and that is aerobic exercise (cardiovascular) and anaerobicexercise (weight baring). You must schedule exercise into your day,as you

schedule everything else.5. Drink your waterWhat ever the current controversy is about water; 8 glasses or not 8glasses; the bottles the water comes in (leaching toxins?), the keyto water is that it is essential to life! Most people do not drinkenough water. By the way, if you look on the bottom of your waterbottle (or any bottles you buy water in) they should have a number 1on them. This plastic does not leach toxins into the water. Theplastic water jugs you purchase to carry water or fluids in may havethe number 7 on the bottom of the bottle. If it does, throw it out!(These bottles have currently been shown to leak toxins into thewater from the plastic). Water is also an important component inweight management. It nourishes the body and fills you up.Carry thisbottle of water with you everywhere and enjoy its contents. Drinkpplenty of water daily. Not only will you loss water as you

exercise,drinking water makes you feel full, therefore, not as much room forfood.6. Be preparedHaving the right food around is imperative. Because when you gethungry, you are likely to eat anything you get your hands on. Planyour meals, do your food shopping and have a variety of heart health,fiber-filling foods you love at your disposal. Ready to be eaten whenit is meal or snack time.7. Think LifestyleRemove the word diet from your vocabulary. You will be making changesthat will have a profound effect on your way of thinking, how you eatand most of all, your lifestyle. Once you make these changes, theybecome habit. Good habits. Good habits become a healthy lifestyle.8. The Glycemic IndexThe glycemic index describes the difference by ranking carbohydratesaccording to their effect on our blood glucose levels. Low GI carbsproduce only small fluctuations in our

blood glucose and insulinlevels and this is the secret to long-term health reducing your riskof heart disease and diabetes and is the key to sustainable weightloss. You must try to eat low on the glycemic (sugar) index, in orderto avoid highs and lows in your blood sugar that can lead toincreased insulin production and conversion of calories to fat.9. Alcohol is fatteningSince it can't be stored by the body and burns up right away, itincreases the likelihood that the food you eat while you're drinkingwill turn into fat.10. Eat Right, More TimesEating the right carbs, proteins and fats should be consumed in smallportions more times throughout the day. This keeps craving and bloodsugar levels in check. Water, carbohydrates, proteins, and fats arethe basic building blocks of a good diet. By choosing the healthiestforms of each of these nutrients, and eating them in the

properbalance, you enable your body to function at its optimal level.11. Vitamin TherapyThis is a good way to help your body regulate what you may not begetting through your diet. A good daily multivitamin is the beststart.12. Limit Animal-based FoodsFoods such as meat and dairy products, which are loaded withsaturated fat and cholesterol. Use olive oil or canola oil instead ofbutter or margarine to reduce your intake of saturated fat andhydrogenated fat (trans fat). Moderate your consumption of fried,salted and smoked foods.13. BelieveYour belief system has everything to do with the mental and spiritualaspects of weight control. Fight anxiety with relaxation exercisesrather than food. Utilize meditation, yoga, stretching. By creatinghealthy eating habits and regular exercise, you are sure to loseweight without depriving yourself of nourishing food. And if

youcontinue those good habits after you reach your goal, you will havean excellent chance of maintaining your desired weight and see itmore as maintaining a lifestyle as opposed to a diet. Learning tohave a more structured and disciplined lifestyle can make all thedifference in your progress. You deserve it!14. Sleep WellGood quality sleep is important, especially when you are trying toloss weight. I think it is most important to go to sleep witha "Quiet Mind". Sleep rejuvenates, detoxes and regulates the body.Sleep allows our body to rejuvenate and repair!15. Overcome FearFear can be an underlining problem in many cases. There are many waysto quiet the mind. Doing 15 to 30 minutes of meditation or yoga canbe very helpful. You must allow yourself to be distracted or get intoyour meditation or yoga and "let go" of the days thoughts...seeMeditation.16. Don't

SmokeBesides the fact that it can cause lung cancer and is the secondleading cause of death for both men and women, nicotine is astimulant and complicates weight control.17. Life to GoEveryone has a busy lifestyle. You plan your day's meetings, scheduleyour kid's soccer game or know when to pick up the dry cleaning. Dothe same with your meals and snacks. Prepare food ahead. Make goodiebags with cut veggies, apples, grapes, pears, and bananas. Have somenutrition bars on hand or cook/pack your lunch the night before. Mixa salad or make a large pot of soup or hearty chili.18. Shop AheadGo natural, go organic or simply go to your local food store, whichseems to have fresh produce. The products you choose should be low insodium and contain wholesome ingredients, and they should be trans-fat free. Plan meal ideas and shop ahead for them. This way, it givesyou less of an

opportunity to end up at a fast food restaurant.19. Weigh InAt the start of your program, weigh yourself. Note the weight in yourjournal and note your goal. What is your goal? Is it 5,10,20,30pounds or more? Keep it realistic. Achieve goals in small increments,then reassess your goals, once you achieve that level you decided on.NOW give yourself sometime. Do not step back on the scale for anothertwo weeks. Your weight will move up and down, may change due to yourwater intake and output or fluctuate with hormone levels. If you giveyourself a two week window and you have remained firm to yourdiscipline, you will be amazed at your progress after two weeks.20. Body Mass Index BMIAccording to The Cleveland Clinic, A BMI (Body Mass Index) of 40 ormore indicates morbid obesity, which increases a person's risk ofdeath from any cause by 50% to 150%. BMI is an indirect measure ofyour body

fat, which is a quick way to see if you are overweight. BMIuses a person's weight and height to gauge total body fat.A BMI of 18.5-24.9 is ideal.A BMI of 25 to 29.9 is overweight.A BMI of 30 or more indicates obesity.A BMI of 40 or more indicates morbid obesity, which increases aperson's risk of death. Pacholyk, MS, L.Achttp://peacefulmind .com/ weight_loss. htmTherapies for healingmind, body, spirit

[Guest guest]

Hmmm!!! I let go of over 100 pounds! Breathe a tad more deeply! Burns more calories! Don't lose pounds but let go of them!Soy, soy and more soy milk especially around ones period to minimize water retention!BB! Jen "The truth shall set you free""An it harm none, do what ye will""Hold Love with an open palm""Be the change you wish to see in the world" Ghandi"A bird doesn't sing because it has an answer,it sings because it has a song."Dr. Maya Angelou"You can't sit around and wait for the storm to be over. . .You've got to learn how to dance in the rain." "Live life in a way that enables one to be kind"The rainbow is the pot of

gold!And all the bi~waystwists and turns, seasons of change, apprehension turned Joy everlastingThe journey is the destination.Guillain~Barre http://www.ninds.nih.gov/disorders/gbs/gbs.htm"Always be a first-rate version of yourself,instead of a second-rate version of somebody else"Mountain Hare KrishnaKrishna Das et Sting(Hare Krishna et Amazing Grace)

"And forget not that the earth delights to feel your bare feet and the winds long to play with

your hair." Kahlil Gibranwww.myspace.com/granniejenGather Dances the Moon be me. From: melissa hayea <gogetyourknife@...> Sent: Wed, January 6, 2010 4:34:34 PMSubject: Re: [] Empowering Resolutions: Weight Loss Tips

Also, cut out all high fructose corn suryp...Watch these video clips to explain why...its way more than what you think, trust me...

http://www.youtube. com/watch? v=WjxyjcvW7RE

From: Liane Gris <butterflygris@ gmail.com>Subject: [] Empowering Resolutions: Weight Loss TipsDate: Wednesday, January 6, 2010, 11:40 AM

Empowering Resolutions: Weight Loss Tips

Tue Jan 5, 2010 7:03 am (PST) Good Morning!This month we will be keeping tabs on your New Years Resolutions, inorder to empower you, help you to stay on track and give you somegreat tips for keeping your promise to yourself.Empowering Resolutions: Weight Loss TipsThe key to losing weight effectively is:1. CaloriesTaking in fewer calories than you can burn results in weight loss.Taking in more calories than you can burn results in weight gain!-Women should restrict their calorie intake to 1200 a day-Men should restrict their calorie intake to 1500 a dayBe Aware Of Your Calorie Intake : If you are unsure about thecalories in your meal, I feel it is essential to learn this amazingtool for

effective weight loss. Record in your ledger or journal thecalories of everything you but in your mouth for one week. Be in tuneto the total calories you consume daily, and make an effort toreplace high-fat foods with low-calorie ones like vegetables andfruits.2. DisciplineI cannot stress enough how discipline is the second most importantaspect in losing weight or achieving any kind of success in yourlife! It is the secret to the most effective, efficient and wellstrategize plan you can give yourself! Being successful, losingweight, maintaining relationships are not tasks that come easy formost people. They are all things we must work hard on creating,keeping and maintaining! (Why do you think diet plans have *Resultsnot typical with an asterisks? Because most people have a lack ofdiscipline). You probably already have some forms of discipline inyour life. You pay your bills by a

certain time, you show up for workevery day, often plan your finances, your meals or walk your dog.These are all disciplines in your life already. Some of us need alittle more in our lives than others. This is where you can gaingreat help and insight, by:a). Creating a plan to lose weight.. Shop ahead for your food.c). Map out your food plan.d). Eat 5 times a daye). Plan out your days of exercise and what you will dof). Drink your water, cleansing smoothies and juiceg). Incorporate the mental wellness techniques in our guideh). Use the body beautiful techniques in our guidei). Use the meal plan provided as a reminder for your dayj). Check off or write out what you have for each mealk). If you want to map calories, do it for the first 30 daysThe whole idea with these suggestions is to show you just how muchyou are eating, how many calories you are consuming and to get

youinto a pattern, which will set you up for great success!3. Portion ControlThis was a hard lesson for me to learn. As a dancer and someone whoalways worked out, I felt I had my portioning under control. Ieventually learned why I would get that bloated and discomfortfeeling after eating. It was my portion size. Sure I was active andexercising but as I aged and my metabolism slowed, my portions werenot changing with the rest of me! Once I understood the disciplinebehind this, it changed my life! An easy way to understand portioncontrol is to look on the back of any Nutritional Label.Eat portions to satisfy hunger, not to clean the plate. By dinner, ifyou have complex carbs (potatoes, yams, brown rice…) with your meal;it should be no more than a cup full. Half of your plate should bevegetables. The meat, fish, chicken portion should be the size ofyour fist. Portion control is

the secret to a healthy weight!4. Exercise is another key element in successful weight loss.As we age, our body's composition gradually shifts as the proportionof muscle decreases and the proportion of fat increases. This shiftslows our metabolism, making it much easier to gain weight. Manypeople become less active as they get older, increasing the risk ofweight gain. Weight gain can be prevented by choosing a lifestylethat includes good eating habits and daily exercise.You have got to move! A walk around the block is just not going tocut it. You have invested time in creating a plan, you have goneshopping and you are eating your proper proportions, but exercise iswhat your body needs to really keep you healthy, fit and strong. Notonly does it help burn excess calories, but also by increasing yourphysical activity you can modify the way your brain regulates hunger,hormones and stress,

making you less susceptible to food cravings. Ifyou are currently on an exercise plan and you are not losing theweight you want, you need to step it up! Change your routine. Changethe exercises you are doing. Mix it up. You should do bothcardiovascular movement as well as weight baring exercises. If youare currently not working out, it is time to start. Talk to yourdoctor about a physical exercise program. A doctor will tell you ifyou are ok to exercise. Most doctors will not tell you that you arenot able to exercise. Then, find a knowledgeable trainer; join a gym,exercise plan or community group, such as yoga, tai chi, pilates or arunning group. The most important thing to do is find fitness youfeel great about doing! It may take time, but the basics areessential and that is aerobic exercise (cardiovascular) and anaerobicexercise (weight baring). You must schedule exercise into your day,as you

schedule everything else.5. Drink your waterWhat ever the current controversy is about water; 8 glasses or not 8glasses; the bottles the water comes in (leaching toxins?), the keyto water is that it is essential to life! Most people do not drinkenough water. By the way, if you look on the bottom of your waterbottle (or any bottles you buy water in) they should have a number 1on them. This plastic does not leach toxins into the water. Theplastic water jugs you purchase to carry water or fluids in may havethe number 7 on the bottom of the bottle. If it does, throw it out!(These bottles have currently been shown to leak toxins into thewater from the plastic). Water is also an important component inweight management. It nourishes the body and fills you up.Carry thisbottle of water with you everywhere and enjoy its contents. Drinkpplenty of water daily. Not only will you loss water as you

exercise,drinking water makes you feel full, therefore, not as much room forfood.6. Be preparedHaving the right food around is imperative. Because when you gethungry, you are likely to eat anything you get your hands on. Planyour meals, do your food shopping and have a variety of heart health,fiber-filling foods you love at your disposal. Ready to be eaten whenit is meal or snack time.7. Think LifestyleRemove the word diet from your vocabulary. You will be making changesthat will have a profound effect on your way of thinking, how you eatand most of all, your lifestyle. Once you make these changes, theybecome habit. Good habits. Good habits become a healthy lifestyle.8. The Glycemic IndexThe glycemic index describes the difference by ranking carbohydratesaccording to their effect on our blood glucose levels. Low GI carbsproduce only small fluctuations in our

blood glucose and insulinlevels and this is the secret to long-term health reducing your riskof heart disease and diabetes and is the key to sustainable weightloss. You must try to eat low on the glycemic (sugar) index, in orderto avoid highs and lows in your blood sugar that can lead toincreased insulin production and conversion of calories to fat.9. Alcohol is fatteningSince it can't be stored by the body and burns up right away, itincreases the likelihood that the food you eat while you're drinkingwill turn into fat.10. Eat Right, More TimesEating the right carbs, proteins and fats should be consumed in smallportions more times throughout the day. This keeps craving and bloodsugar levels in check. Water, carbohydrates, proteins, and fats arethe basic building blocks of a good diet. By choosing the healthiestforms of each of these nutrients, and eating them in the

properbalance, you enable your body to function at its optimal level.11. Vitamin TherapyThis is a good way to help your body regulate what you may not begetting through your diet. A good daily multivitamin is the beststart.12. Limit Animal-based FoodsFoods such as meat and dairy products, which are loaded withsaturated fat and cholesterol. Use olive oil or canola oil instead ofbutter or margarine to reduce your intake of saturated fat andhydrogenated fat (trans fat). Moderate your consumption of fried,salted and smoked foods.13. BelieveYour belief system has everything to do with the mental and spiritualaspects of weight control. Fight anxiety with relaxation exercisesrather than food. Utilize meditation, yoga, stretching. By creatinghealthy eating habits and regular exercise, you are sure to loseweight without depriving yourself of nourishing food. And if

youcontinue those good habits after you reach your goal, you will havean excellent chance of maintaining your desired weight and see itmore as maintaining a lifestyle as opposed to a diet. Learning tohave a more structured and disciplined lifestyle can make all thedifference in your progress. You deserve it!14. Sleep WellGood quality sleep is important, especially when you are trying toloss weight. I think it is most important to go to sleep witha "Quiet Mind". Sleep rejuvenates, detoxes and regulates the body.Sleep allows our body to rejuvenate and repair!15. Overcome FearFear can be an underlining problem in many cases. There are many waysto quiet the mind. Doing 15 to 30 minutes of meditation or yoga canbe very helpful. You must allow yourself to be distracted or get intoyour meditation or yoga and "let go" of the days thoughts...seeMeditation.16. Don't

SmokeBesides the fact that it can cause lung cancer and is the secondleading cause of death for both men and women, nicotine is astimulant and complicates weight control.17. Life to GoEveryone has a busy lifestyle. You plan your day's meetings, scheduleyour kid's soccer game or know when to pick up the dry cleaning. Dothe same with your meals and snacks. Prepare food ahead. Make goodiebags with cut veggies, apples, grapes, pears, and bananas. Have somenutrition bars on hand or cook/pack your lunch the night before. Mixa salad or make a large pot of soup or hearty chili.18. Shop AheadGo natural, go organic or simply go to your local food store, whichseems to have fresh produce. The products you choose should be low insodium and contain wholesome ingredients, and they should be trans-fat free. Plan meal ideas and shop ahead for them. This way, it givesyou less of an

opportunity to end up at a fast food restaurant.19. Weigh InAt the start of your program, weigh yourself. Note the weight in yourjournal and note your goal. What is your goal? Is it 5,10,20,30pounds or more? Keep it realistic. Achieve goals in small increments,then reassess your goals, once you achieve that level you decided on.NOW give yourself sometime. Do not step back on the scale for anothertwo weeks. Your weight will move up and down, may change due to yourwater intake and output or fluctuate with hormone levels. If you giveyourself a two week window and you have remained firm to yourdiscipline, you will be amazed at your progress after two weeks.20. Body Mass Index BMIAccording to The Cleveland Clinic, A BMI (Body Mass Index) of 40 ormore indicates morbid obesity, which increases a person's risk ofdeath from any cause by 50% to 150%. BMI is an indirect measure ofyour body

fat, which is a quick way to see if you are overweight. BMIuses a person's weight and height to gauge total body fat.A BMI of 18.5-24.9 is ideal.A BMI of 25 to 29.9 is overweight.A BMI of 30 or more indicates obesity.A BMI of 40 or more indicates morbid obesity, which increases aperson's risk of death. Pacholyk, MS, L.Achttp://peacefulmind .com/ weight_loss. htmTherapies for healingmind, body, spirit