Make the Decision for Good Health



Suzy had trouble deciding what exercise she should do to start her weight loss program. She claimed she really didn’t like to exercise. She wavered at the grocery store when picking out the foods she would buy for herself and her family. “Will they complain and give me trouble if I don’t buy the usual junk foods?” she thought to herself.

Was Suzy feeling fear of the unknown or just plain indecision. The answer is, she was feeling both. Fear of experiencing backlash from her family, fear of failure (“Am I a joke trying to make these changes?”) and fear that the pain of perceived deprivation would be too great to endure.

Suzy had not yet made the “definitive decision” to change her and her family’s lifestyle for better health.

Make the Decision to:

• Buy and eat only wholesome, healthy foods in modest quantities.
• Find a way to get active, mixing what you like to do with what you can do and commit to doing it daily or as often as possible.
• Learn as much as possible about the most healthy way to live your life. "Knowledge is Power!"

After you have "Made the Decision," everything else will fall into place.

Weight Loss Begins in the Mind

Losing weight is more about how the dieter thinks about food than food itself. Lasting weight loss success involves planning and the right mindset.

Terminating a life long pattern of turning to food for feelings other than hunger is vital for any weight loss plan (lifestyle change) to work. Filling emotional needs with emotional solutions and using food for physical nourishment only, is key to any effective weight loss plan. Seeking comfort, security, love or solace in appropriate ways allows the dieter to manage their food intake intelligently and effectively.

Tips for Successful Weight Loss
The successful dieter plans for success well before starting a weight loss plan. Just as a star student prepares for finals, the dieter who prepares for success before beginning will reap a higher level of achievement. A mind that has been prepared for change is better able to work with that change. Choose a weight loss start date of less than 30 days (not to be confused with procrastination) to begin both physical and mental preparation.

• Eliminate all foods from the household cupboards that are not on the healthy eating list. (A local homeless shelter will make good use of them.) Begin stocking only foods compatible with healthy eating.
• Learn to read food labels and consider purchasing whole, unprocessed foods instead (found mostly on the outside isles of the grocery store.)
• Since water is a staple for every effective weight loss program, plan for a way to have it nearby at all times. You will need to use this water as a replacement if you are a pop drinker.
• Monitor thoughts for negativity or victim mentality. Such thoughts will sabotage success. Take note of the urges to "make yourself feel better by eating" and acknowledge what emotions you are feeling at that time.
• Begin thinking of nurturing things that are not food related that you can do to "make yourself feel better." Some examples may be, walking, riding your bike, talking with a friend, reading, listening to music, etc. Make a list of these things and start implementing these alternatives.
• Pamper the body, mind and spirit with personally meaningful non-food activities or things. Don't forget meditation or prayer. Affirmations also can help you to "change your mind."

You will undoubtedly experience discomfort during this process. Just remember that these steps you are taking will eventually become new habits and the discomfort will subside with practice and time. Just like the cigarette smoker who stops smoking. Eventually, the pain and discomfort subsides as life goes on, only leaner and healthier. 

Dean Ornish on Healing

I found this great talk by Dr. Dean Ornish explaining how we can change our health and even reverse disease by changing our lifestyle and eating habits.  It is 16+ minutes of video, but well worth the time.

Lifestyle Affects Cancer Risk

During February 2009, results of a joint American-British study concluded that 1/3 of most common cancer cases in the U.S. to be preventable by making healthy choices. Next to avoiding smoking, a healthy lifestyle is the most effective thing you can do to prevent cancer.

The American Institute for Cancer Research's recommendations for Cancer Prevention include:

• Be as lean as possible without becoming underweight.
• Be physically active for at least 30 minutes every day.
• Avoid sugary drinks. Limit consumption of energy dense foods (particularly processed foods high in added sugar or low in fiber, or high in fat).
• Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
• Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
• If consumed at all, limit daily alcoholic drinks to 2 for men and 1 for women.
• Limit consumption of salty foods and foods processed with salt (sodium).
• Don't use supplements to protect against cancer.

Special Population Recommendations:

• It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods.
• After treatment, cancer survivors should follow the recommendations for cancer prevention.

And always remember - Do not smoke or chew tobacco.
To read the entire article, go to: http://www.womenspersonalfitness.net/catalog/index.php?main_page=page&id=25

9 Lifestyle Changes for Better Health

1. Nutrition - Can make the difference of life or death. Vital nutrients and substances from fruits and vegetables fuel and infuse the body to operate in optimum health. Think about "health food" as being the opposite of "death food." Eat more fruits and vegetables, low fat proteins and whole grains. Our bodies evolved from a cave man style dinner table. Eat more like him.


2. Walk or Bike for Transportation - With the high cost of gas and increased global chimate change, it makes only sense to me that we ..........To finish reading this article, go to: http://www.WomensPersonalFitness.net/catalog/index.php?main_page=page&id=27

Lifestyle Affects Cancer Risk, continued.....

Continuing from the previous post from August 24, 2009, the February 2009 results of the joint American-British study also made recommendations for policy improvements to governments, industries, media, schools, workplaces and humanity. They are as follows:

• Government should build walking and cycling routes.


• The food and drinks industry should make public health an "explicit priority."


• Schools should encourage exercise and provide healthy food.


• Schools, workplaces and institutions should remove junk food from vending machines.


• Health professionals should provide more information about healthy living and cancer prevention.


• People should use nutrition guides and food labels to buy healthier food for their families.