Top Drinks For Weight Loss

Are you planning to lose weight the natural way? You might have been flooded with advice on the foods that you need to eat and avoid to get closer to your goals. You might find yourself spending too much time on the internet to check out some weight-reducing and tasty dishes to add to your diet everyday. Why should you focus only on your solid foods? Here is a list of some refreshing drinks that are not only tasty and healthy, but also help you burn your fats and get slimmer quickly.

1. Water
Water is the elixir of life! Needless to say, it is the first drink that you need to consume in ample amounts daily to flush out the toxins from your body. Drink adequate water before every meal, so that your appetite comes down to a great extent. Drink ice-cold water at least twice or thrice a day as it will help your body to burn fat to bring this water to body temperature.

2. Honey & Cinnamon
Mix one glass of honey and about half a spoon of cinnamon powder in a glass of normal water. Drink this daily in the morning before breakfast to enable quick weight loss. Never mix this drink in hot water as you will lose the goodness of honey and cinnamon when you do that. If you want to make this drink tastier, you can add half a spoon of lemon juice as well.

 3. Green Tea
Green Tea is rich in antioxidants, and it helps to quicken your metabolism rate to a great extent. Make it a point to drink at least 3 to 5 cups of green day per day so that toxins are flushed out from your body, and you lose weight naturally.

4. Black Coffee
If you cannot skip your daily dose of coffee, make it black instead. Black coffee is loaded with thermogenesis, an element that is great for your metabolism rate. Ensure that you don't add sugar in this, for best results.

5. Fresh juices of vegetables
How many times do you drink juices at shops that claim to make pure varieties? In reality, all stalls use a lot of sugars and processed ingredients to make their juices and crushes. You can easily prepare fresh and pure juices at home if you want to lose weight naturally. Make a juice of few tomatoes and carrots and add dashes of any of your preferences (lime, ginger, mint, etc.). This tasty drink will give you enough nutrients to be sustained throughout the day.

6. Dates and Banana
If you want to reduce your appetite to a great extent so that you can eat very little food, you should make yourself a drink of dates and banana in the morning. Blend a few dates, ripe banana, some almond milk and a spoon of cinnamon powder to make a tasty juice and have it after breakfast. This will increase your metabolism rate considerably and will keep you energetic & free from hunger throughout the day.

There are many weight loss methods available in the world today. Choose your weight loss aid wisely and stick to a simple schedule that suits your body the best, to achieve your goals within the stipulated deadlines.

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PERSEVERANCE - Body Transformation Weight Loss Fitness Motivation

12 tips to help you lose weight

1. Don't skip breakfast

Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn't help us lose weight and isn't good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry. Check out five healthy breakfasts.

2. Eat regular meals

Some people think missing meals will help them lose weight, but it's been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Find out more about eating heathily.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Read up on getting your 5 A DAY.

4. Get more active

Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone. Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 litres) of fluid, preferably water, every day – or more if it's warm or you're exercising.

6. Eat high-fibre foods

Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Find out more about reading food labels.

8. Use a smaller plate

Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

9. Don't ban foods

Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you can't enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Don't stock junk food

To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain. Find out more about the calories in alcohol.

12. Plan your meals

Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days' worth of meals and snacks. Make a shopping list, but don't shop when you're hungry as that can lead to high-calorie impulse buys!

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EXERCISE FOR A BETTER YOU - INSIDE AND OUT

Being fit can give you immediate benefit of improved vigour, and it may offer long-term benefits as well.

# Gain More Energy. As you exercise regularly, your entire body becomes more efficient. Your heart begins to pump more blood with each beat and to beat fewer times each minute. Your body develops the ability to make more oxygen available to your cells. That means more energy - greater productivity, more stamina, and less fatigue.

# Feel Good. Exercise makes you feel good, both physically and mentally. It gives you a psychological lift and strengthens your sense of accomplishment. The discipline associated with exercise also makes you feel good about yourself: "I feel good that I walked today," or "When I run, I feel I have control over one area of my life."

# Look Good. Regular exercise plays an important role in helping to reduce body fat and weight and to develop muscle. Fitness can give you a better-looking, better-proportioned body: a flatter abdomen, firmer thighs, and slimmer hips.

# Feel Younger. Increasing your activity level can reverse or slow the changes that many people think are simply the unavoidable results of aging. In reality, lack of exercise usually reduces flexibility, strength, blood vessel elasticity, and lung functions; slows reaction time and metabolism; and increases body fat between ages 30 and 60.

# Build A Stronger Heart. Regular exercise may help reduce or modify some of the risk factors associated with heart disease, such as high cholesterol levels, elevated blood pressure, obesity, and stress. A three-year study at the University of Toronto showed that people who exercised regularly after a heart attack had less than a 5 per cent chance of having a second attack, while those who were sedentary had 22 per cent chance.

WHAT IS PHYSICAL FITNESS?

Physical fitness has two extremes: the well-conditioned person at one end and the completely inactive individual at the other. To be well-conditioned, you need to work on the four components of physical fitness: Body Composition, Cardiovascular Fitness, Muscle Fitness, and Flexibility.

# Body Composition: Body composition is the ratio between body fat and muscle. Too much fat and not enough muscle may increase your risk of heart disease, diabetes, gout, and arthritis and back problems.

# Cardiovascular Fitness: Cardiovascular fitness is the ability of the heart, blood, and blood vessels to transport oxygen to your muscles. A strong, efficient heart is important for stamina and may lower your risk of heart disease.

# Muscle Fitness: Muscle fitness is the strength, endurance and shape of your muscles. Good muscle fitness helps you maintain good posture; avoid lower back pain; and lift, carry, push, and press any objects. Regular exercise keeps your muscles well developed - an important ingredient in proper body composition. Calisthenic and weight-training exercises improve your muscle fitness. Aerobic exercises also can improve muscle fitness, although to a lesser extent.

# Flexibility: Flexibility is the range of motion possible at the joints of your body. Good flexibility helps you avoid lower back pain, plus joint, neck, shoulder, arm and leg injuries. Calisthenics, stretching exercises and yoga can help maintain or improve flexibility or suppleness.

GETTING OFF TO A GOOD START
Before you begin an exercise programme, discuss what you plan to do with your physician. Most physicians will adjust the programme according to your needs and health status.

HOW FIT ARE YOU NOW?
Evaluate your physical fitness level before you start a fitness programme. Ask yourself the following questions for the evaluation:

CARDIOVASCULAR FITNESS
Q #1: Do you exert yourself enough to work up a sweat for 20 minutes or more, three to four times a week?
Q #2: Are you physically active on the job? That is, does your work require you to move for at least 40 minutes non-stop, do vigorous physical activity, lift heavy objects?

BODY COMPOSITION
Q #3: Is your weight appropriate to standard height/weight charts?
Q #4: Are you satisfied with your body's muscle tone and the way your body looks?

MUSCLE FITNESS
Q #5: Have you been free of lower back pain (backache) during the past 6 months?
Q #6: Have your waistline expanded less than one inch since age 18 (women) or 21 (men)?

FLEXIBILITY
Q #7: Can you easily touch your toes without bending your knees?
Q #8: Are you currently free from aches, pains or stiffness in joints such as neck, shoulders, lower back, hips, and knees?

WHAT IS YOUR BODY TYPE?
In addition to your medical and fitness status, consider your weight and body type when starting a fitness programme.

BODY TYPES
Heavy: Substantial amount of fat with poor muscle development - usually very inactive.

Heavy Muscular: Substantial amount of fat with fair to good muscle development - usually formerly or occasionally active.

Thin: Very lean and very little muscle development - usually very inactive.

Now check the list below for guidelines on the best exercises for particular body types. But remember that there are always exceptions: some aerobic dancers are heavy and muscular, and some swimmers are thin. In general, the list highlights those activities from which you can expect the most success, the least frustration, and the best chance to staying with on the road to fitness. For example, a heavy person may not get the full benefit of jumping rope, running, or aerobics because of the stress that extra body fat puts on the legs.

# Heavy: Bicycling; Swimming; Brisk Walking
# Heavy Muscular: Aerobic Dancing; Bicycling; Racquet Sports; Swimming; Brisk Walking; Weight Training.
# Muscular: Aerobic Dancing; Bicycling; Racquet Sports; Jumping Rope; Running/Jogging; Climbing Stairs; Swimming; Brisk Walking; Weight Training.
# Thin Muscular: Aerobic Dancing; Bicycling; Racquet Sports; Jumping Rope; Running/Jogging; Climbing Stairs; Swimming; Brisk Walking; Weight Training.
# Thin: Aerobic Dancing; Jumping Rope; Running/Jogging; Climbing Stairs; Brisk Walking

ASSESS YOUR PERSONALITY
Your personality is basic to success in selecting the right fitness programme. If you are introverted, you will probably like activities that you can do alone such as bicycling, running, and swimming. If you like to do things with other people, an aerobics class, racquet sports, walking with a friend or perhaps weight training at a gym may be best. If you are competitive, one of the racquet sports may be a consideration. As an outdoor person, brisk walking, jogging, or roller skating might be one of your options.

CHOOSE A FITNESS ACTIVITY
There are many activities that help you get into shape. Brisk walking, running/jogging, swimming, bicycling, aerobics, jumping rope, climbing stairs, weight training, and racquet sports will all help you develop physical fitness. These activities very, however, in how effectively they help you develop the four fitness components.
To make the most of the activity you choose, it's important to consider how often, how vigorously, and how long you exercise.

FREQUENCY, INTENSITY AND TIME
FREQUENCY
You need to exercise three to four days each week. While some people exercise every day, it's good idea to take a day or two of rest, especially if you have been inactive for some time. If you are past age 40, exercising every other day gives your body time to recover.

INTENSITY
You have an efficient, built-in computer for determining how hard to exercise: your heart or pulse rate. To count your pulse rate, place your first and second fingers of one hand along the thumb side of your other wrist to feel for the pulse. Count pulse for 10 seconds, then multiply by 6 to find out how many times your heart beats per minute.

Your ideal exercise level is determined by your "training heart rate." Your training heart is approximately 60 to 85 per cent of your maximum heart rate. To make sure you are exercising vigorously enough; check your pulse occasionally to see if your heart rate falls within the training zone.

In addition to taking your pulse rate, you can determine whether you are exercising too hard by listening to your body. For example, if your breathing is laboured, slow down. A good guide is that you should be able to hold a conversation while exercising.

The list below shows average ranges; you should check with your doctor if you have a condition that would not allow you to safely reach these levels.

TRAINING HEART RATE:
Age || Beats per Min.
10-19: 123-174
20-29: 117-166
30-39: 111-157
40-49: 104-149
50-59: 99-140
60-69: 93-132
70+: 87-123

When considering the intensity of exercise, remember your fitness level and age. If you are just beginning a programme, exercise on the low side of your training heart rate. This is, do not exceed 10 beats above your lower reading. For a 40-year-old, for example, a pulse rate of 105-115 could be appropriate.

A warning: trying to beat the clock can defeat an otherwise good exercise programme. Thinking that if two miles in 17 minutes is good, then two miles in 15 minutes is better can be inefficient. When you run, bike, swim, or walk against the clock as if trying to excel in competition, you have moved from fitness to sport.

TIME
Ultimately you should aim for an exercise period of 30 minutes, enough to train your heart and reduce body fat. If you are just beginning an exercise programme after a period of inactivity, you will want to take it slowly, gradually building up to 30 minutes.

# Aerobic Dancing: Good for Cardiovascular fitness and Body Composition. Works most of the body.
# Bicycling: Excellent for Cardiovascular fitness and Body Composition. Strengthens leg muscles with little trauma
# Racquet Sports: Fair for Cardiovascular fitness. Good if both players are skilled and time outs minimal.
# Climbing Stairs: Excellent for Cardiovascular fitness and Body Composition.
# Weight Training: Excellent for Muscle Fitness. If done correctly, may improve Flexibility too.
# Yoga/Stretching: Excellent for improving Flexibility. No equipment necessary.
# Jumping Rope: Fair to good for Cardiovascular fitness. If skill level is adequate, you may get a good workout.
# Running: Excellent for Cardiovascular fitness and Body Composition.
# Swimming: Excellent for Cardiovascular fitness. Low injury rate. Excellent for heavier person or person with joint or arthritic problems.
# Walking: Excellent for Cardiovascular fitness and Body Composition. Easily built into the day. Low injury rate and very safe.

WARM-UP AND COOL-DOWN
You should spend 5 to 10 minutes warming up before each exercise session and 7 to 10 minutes cooling down afterward. This will help prevent injuries and sore muscles as well as promote flexibility. Walking vigorously and then walking while swinging your arms, twisting your upper body, hand shaking your hands and arms is a good warm-up. To cool down, spend a couple of minutes walking slowly and then do some exercises that stretch the upper, middle and lower third of your body.

MUSCLE FITNESS
Aerobic exercises are very effective in strengthening the heart and lungs, and are a good aid to weight loss. As beneficial as aerobic exercise is, however, it is not enough to add muscle and shape to your body.
The best activities for developing muscle fitness are calisthenics and training with weights (dumbbells or barbells, for example). These type of exercises allow you to place greater-than-normal resistance on your muscles, which result in improved muscle strength and endurance. But it is essential that you know how to perform the types of exercises correctly and safely.

CROSS-TRAIN FOR LONG-TERM FITNESS
Cross-training - complimenting the activity you have chosen with other forms of exercise - is an excellent way to maintain your interest in a long-term fitness programme and to make sure you develop all four fitness components. It also helps prevent injuries that might be caused by overstressing certain muscles and joints. Runners, for example, should consider doing other exercises to develop the upper body. Cross-training also allows you to target a particular area to improve your overall body proportions.

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Beach Body Transformation - Only 20 weeks Freeletics Running!!!

A Seminar That Change My Thinking

This weekend I got out of my comfort zone and attended one of the most inspiring seminar at the Excel in East London.  The event is call the National Acheiver 2016 which is the first time I atttended, to be honest the only reason I went was to see Tony Robbins.

Tony Robbins is the world number one peak perfomance coach, also life and business strategist and author of many book such as Money, Unleashed the Power within, Unlimted Power and Awaken the Giant Within and lots more.  I feel inspired by Tony on what he said about 80% Psychology and 20% Mechanic which totally agreed if you have a strong mind, focus, determination the action part will be simple.  He also mention about the Scienc of Achievement which he said "where focus go the energy flow"and without energy there is no life. Tony really deliver at the seminar.

But in the conference there was also other speakers who share the stage with Tony and for me the most stand out is Jason Vale, I have brought one of his book in the past "7 lbs in 7 days" but be honest I never really follow it,  the book was introduce to me by a friend which I brought it but been sitting on the shelf for number of years.  In fact I wasn't too sure why this Jason Vale was so well known in the Wellbeing world.


When I saw Jason came on stage I was totally blown by his energy, enthusiastic, lively, funny, down to earth charactor.  He had crack so many jokes on stage which make me laugh so much that in fact it been a long while since I have a laugh like this. The energy in the audiences was so high as he really did dominate the stage. No wonder why his books is so popular.

Jason was telling about his story about himself on how he went from a fat boy who smoke 2 packets of cigarettes a day and alcoholic into now the healthy juice guru was so touching to the point I felt there is tears in my eyes. 

It's now really make me think I want to change my life, change for the better and I want have energy to do more with my life.  I wouldn't call myself slim or fat but do have extra bits on my waist line that need to get rid off.  I have decided that I will start my juice diet challenge so please continue to read my blog and see how I get on?

Quick Weight Loss With Flax Seeds - 4 Flax Seed Recipes - Daily Diet - I...

Benefits of Flaxseed

People call flaxseeds as linseeds in some places. They are small differently colored seeds that come in brown, golden and tan colors. According to the biochemists, these seeds are rich sources of omega-3 fatty acids, especially alpha-linolenic acid (ALA). These unsaturated fatty acids help us to make several compounds to fight disease. Our body makes use of these compounds to create grey matter in our brain.

1. They are rich sources of lignans that form major part of food we consume. They are found to contain 7 times more lignans than any other plant source.
2. These seeds have high fiber content, especially mucilage gum. It has a curing effect on the intestinal tracts and aids in bowel movement.
3. Applying two table-spoons of flaxseed oil helps people keep hair, skin and nails healthy.
4. Alpha-linolenic acid found in these seeds benefits skin and improve its texture so that it glows. It also reduces inflammation on the skin.
5. Walnuts work in tandem with flaxseeds to lower fat absorption. These seeds also support weight loss. The fibers make the stomach feel full so that you eat fewer calories of food.
6. Adding linseeds in your diet will automatically bring down the cholesterol level in blood. The soluble fibers present in the seeds trap cholesterol and lower its absorption in the body.
7. The flaxseeds are gluten-free. It is an excellent replacement for gluten-rich grains that are inflammatory.
8. Another plus point for these seeds is the presence of antioxidants. In fact, these seeds are found to have huge reservoir of antioxidants.
9. Flaxseeds improve overall digestive health. Alpha Linolenic acid present in these seeds protects the lining of the digestive tract.
10. The contents present in these seeds also offer protection against the deadly disease of cancer.

Flaxseeds are rich in compounds that have medicinal properties. In this article, we would be looking at the properties of flaxseeds for the benefit of health-conscious readers.

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Top 5 Foods for Optimum Energy Boost

4 Tasty Metabolism & Energy Boosting Foods

When it comes to boosting your metabolism and energy levels, there are a handful of foods that you should be eating on a daily basis that help you look and perform better along with giving you more energy and a speedier metabolism for faster weight loss.
The following foods are rich in energy boosting nutrients and contain antioxidants that help speed up workout recovery and fight off and prevent illness and disease.
If you are suffering from low energy levels and have a slow metabolism, start eating these foods on a daily basis to get the most benefit from them. You do not have to eat all of these foods every day, but eating most of them daily is the best way to go.
So without further ado, here are four outstanding and tasty foods to eat often for more energy and a higher metabolism.

 Food #1: Berries
Strawberries, blueberries, raspberries and blackberries are all awesome fruits that boost your metabolism and energy levels. You see, most fruits are high in natural sugars which can slow down and prevent fat loss.
However, unlike most fruits, berries are very low in natural sugar which makes them perfect to eat anytime. Berries are loaded with antioxidants, fiber and plant nutrients called phytonutrients, which help increase energy levels by improving your cellular health.
To get the most health benefits from berries, eat a fruit bowl consisting of strawberries, blueberries and blackberries several times a week. This combo packs a powerful antioxidant punch which strengthens your immune system and helps speed up your metabolism and increases your energy levels.

Mixing berries into low-fat or no-fat Greek yogurt makes for a tasty snack or breakfast. Always put fresh berries into your yogurt instead of buying yogurt that already has fruit in it.
Flavored yogurt or yogurt with fruit contains far too much adder sugar and too little fruit, which means you will not get the energy and health benefits that you get from eating fresh berries.
As berries absorb a lot of pesticides, I highly recommend that you spend an extra dollar or two and go with organic berries as they do not contain any harmful pesticides.

  
Food #2: Walnuts
Walnuts are my go to food for boosting energy levels anytime of day. Walnuts are an excellent source of Vitamin E, fiber and ALA, an omega-3 fat essential for healthy hair, skin and nails. They are also very low in carbohydrates which means you can snack on them at any time of day.

Although Walnuts are high in fat, the fat is mostly from monounsaturated fat, which is a good fat that does not damage your arteries or cause inflammation, which is the leading cause of heart disease.
For best results, snack on a small handful of Walnuts in between meals, 60-90 minutes before bed, or anytime you need an energy boost. Walnuts make a good pair with fresh fruit and dried fruit, just be sure to limit your fruit intake as most foods are high in natural sugar which can interfere with weight loss.

Food #3: Sweet Potatoes
Sweet potatoes far superior to white potatoes when it comes to nutrients and fiber. Sweet potatoes are a nutritional powerhouse as they are loaded with vitamin A, vitamin C and dietary fiber and several other important nutrients.
Most people tend to prefer the taste of sweet potatoes to regular potatoes as they are sweet and can be eaten with many different foods for both lunch and dinner.

Eat sweet potatoes with lean meats and fibrous vegetables such as broccoli, cauliflower, peppers, tomatoes, spinach and other raw veggies several times a week.

The complex carbohydrates in sweet potatoes give you sustained energy without the crash you would get from other foods high in carbohydrates, especially sugar.

Food #4: Coconut oil
Coconut oil is a true Superfood and has countless health benefits along with boosting your metabolism and energy levels so you can power through your workouts.
Coconut oil contains a high amount of unique fats called medium chain triglycerides. These fats are considered fat burning fats and can speed up the burning of body fat quite considerably.
Coconut oil can be used for cooking, as a sauce or dressing, and in smoothies and shakes. For a tasty and quick energy-boosting snack, I like to spread one tablespoon of coconut oil on a whole grain rice cake, then spread almond butter over it and top it with the raspberries or blueberries and sprinkle it with cinnamon.

This absolutely delicious snack contains healthy fats and antioxidants along with fiber and plant nutrients which increase energy during workouts and protect the immune system from exercise induced stress.

Coconut oil can be eaten and consumed in many different ways and with many different foods, don't be afraid to experiment and find the best way for you to eat coconut oil.

There you have it, incorporate the above four foods into your diet on a weekly basis and you will notice a nice increase in energy along with a higher metabolism, leading to better workouts and better results.

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Mindfulness Meditation: Cheap Techniques to Beat Stress (But Less Than 10% Ever Do It)

One way to help you beat all of this stress is to try mindfulness mediation. This will help you to make yourself conscious of your higher self, which you will find to be very peaceful. It can also help you to develop concentration and be more accomplished. Your senses will be enhanced and you will immediately feel your stress being relieved. Mediation is done in silence and with this silence you will understand your inner senses, the well-being of peace, and an inner sense of happiness.

Many people approach mediation differently and many techniques vary. There are many differences in how people mediate and also the benefits of the mediation. When you are a beginner and are going to try mediation for the first time there are three categories that you need to examine they are; mindfulness, concentration, and inner self-awareness.
If you would like to try some deep mediation that will help you relieve some of your stress, then this is a short guide on how to perform mediation the correct way.

Prepare yourself

• Let your muscles and all of your body fully relax. A pillow under your knees and one behind your head may be helpful. The room should be absolutely quiet unless there is some sort of mellow music playing in the background.
• You begin by paying attention to your breathing and deepening your breath. Focus on breathing into areas that are tense or tight and exhale taking that tension out. While inhaling think as though your breath is coming in from the bottom of your feet and leaving through your head, then reverse the process while exhaling, think as though your breath is going in through your head and exiting through the bottom of your feet. Do this for about 5 to 15 minutes. 
• The next thing that you should do is to focus on every specific part of your body and relax each area one by one. It does not matter if it is your fingertip, toe, nose, heart or internal organs etc. If you have an instructor you will be asked to visualize different pictures such as a white fence, a black crow or an airplane and anything else because this part of the relaxation process is just allowing you to take your mind off of anything that is bothering you. When you are completely relaxed you may want to give yourself some suggestions such as, I am happy with myself, or I am very peaceful. When you are finished with this process you should feel the mind healing effects take place right away. This is only a beginner's basic mediation exercise, to get the full effect of mediation you must keep working through all of the levels.

 

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Mindfulness Meditation to help Relieve Anxiety and Stress

8 Foods That Give You Energy, Natural Energy Booster

Energy Boosting Vitamins - An Assurance for Health

If you are often tired and lack energy, you are not alone. In today's fast past society it is almost impossible to keep up with life. When your body is low on energy, it feels like there is nothing that can be done to psyche you up. At such times, the body is responding to a lack of the balanced, essential nutrients.

For optimal health, mental and physical performance, nutritionists recommend a daily dose of 100% of each of the key nutrients. Vitamins are a good way to accomplish this as they are manufactured specifically to satisfy the universally recommended, daily nutrient levels.

Energy boosting vitamins of the B family speed up metabolic processes-increasing production of energy in the body. B family vitamins are also perfect for the maximal functioning of the central nervous system- the body and mind remain alert and perceptive to the environment.

If you suffer, or have previously suffered, from any of these problems; then a regulated intake of energy boosting vitamins would do you much good:
•Insomnia
•Stress
•Excessive fatigue
•Digestive malfunctions
•Irritability
•Low concentration
•Confusion

Researchers have established a distinct connection between any of the above problems with lack of essential vitamins such as B2, B9 and B12 in the body.

How do vitamins exactly boost energy levels?
Vitamins, more so those of the B family; convert available food reserves into readily available energy. This means that the body's processes are will be well oiled at all times. As thus, fatigue becomes a much rare occurrence.
Vitamins also enhance mental and physical stamina.

Energy Boosting Vitamins-Bringing All Vital Nutrients into One
Well, by encompassing a collection of nutrients into a single pill (or any other medium, for that matter), energy boosting supplements naturally fulfill most of the body's nutritional needs. Each product is made in such a way that it incorporates dozens of elements each with key nutritional benefit to the body.

Vitamins to Protect Major Glands
Vitamins and proteins like this prevent the malfunction of key body organs.
When your body is energy depleted, major glands such as the liver work overtime to try and convert stored energy into an active form that can actually be of benefit to the body. This way, these organs get worn out and in the long run they may even be unable to function properly, sometimes to disastrous effects.

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Kid 5 minute BURN Workout!

5 Energy Boosting Foods

In today's demanding society, it seems near impossible to have enough energy to get anything done. Work is demanding, your children need all of your time, and there is simply too much on your plate. It seems like you only have enough energy to lie down on your bed and forget about the rest of the world. It's no secret that when you have enough energy you can feel more:

• Productive
• Efficient
• Happier
• Livelier

But, what can you do to get a simple energy boost? The answer is simple; it is all about in the food you choose to eat. As you know some foods make you sluggish and tired and there are some foods that give you an extra boost of energy. It goes without saying that you should avoid foods that make you feel tired. Instead, give these 5 energy boosting foods a try!

Chia seeds - These tiny little seeds have powerful ingredients that will keep you alert and energized for hours. These seeds are originally grown in Mexico and were even used in ancient times for healing purposes as well as a great source of energy for Aztec warriors. In fact, a study published in the Journal of Strength and Conditioning proved that chia seeds have the ability to enhance performance workouts that lasted 90 minutes. Not only do chia seeds increase endurance, they also have powerful fat burning properties. So next time you are feeling a little sluggish, sprinkle some chia seeds on your salad or mix into your favorite yogurt, and get ready to be alert and ready to take on the day!

Coconut Oil - Proudly applauded for its many health benefits and its uncanny ability to improve the human immune system, coconut oil is arguably one of the best oils to have in your kitchen cabinet. While it has many health benefits, many people are unaware that this potent oil also has the power to boost energy levels. Coconut oil contains Medium Chain Triglycerides or MCTs. While they are fatty acids, they are metabolized much differently than long chain fatty acids find in the diet. The way the MCT's work is they go directly to the liver from the digestive track and create an immediate energy source. Take 1-2 tablespoons daily and prepare to have more energy from this tasty oil.

 Green Vegetables - You heard it over and over again; eat your vegetables. However, no one can really tell you why eating vegetables are so important. Of course, they have disease fighting properties, are healthier than chips, and great for brain function. However, did you know the right combination of green leafy vegetables can give you a strong energy boost? Green vegetables are jam packed with chlorophyll, carotenoids and a myriad of nutrients that give you an energy boost. In addition to green vegetables giving you an energy boost, they also have the power to help you reduce heart disease, reduce certain types of cancers; boost your immune system and much more. So, what kind of leafy greens are the best for your health and energy? Spinach, Kale, Chard, Collards, and the list go on. Remember, the greener the vegetable, the healthier it is. So go to your local grocery store today and stock up on these tasty green vegetables to improve your health and boost your energy.

Fruit - While food gets a bad rap for having too much sugar and being filled with carbohydrates, fruit is great for boosting energy. In fact, carbohydrates are needed as fuel to produce energy. The best time to consume fruit is early in the morning, or before and after a workout. So, what are some of the best fruits for giving you extra pep in your step? There are a wide variety of fruits, but the most popular energy boosting fruits included, apples, bananas, strawberries, oranges, and pineapples. However, there is a wide variety of fruits that are nutritious, healthy and have a low Glycemic Index. You simply can't go wrong with fruits as long as you eat them in moderation. So, stock your fridge with these succulent and tasty fruits and watch your energy levels soar!

 Supplements - It's no secret that once cooked some foods lose their potency and their ability to deliver the proper nutrients to your digestive tract. This is why supplements were invented; to ensure you are getting all the nutrients that your body needs for ultimate vitality. However, not all supplements are alike. This is why it's important that you choose high quality, all natural supplements, whenever you can. Great supplements that boost your energy are green superfoods like wheatgrass, spirulina, and chlorella. Add these green superfood supplements to your daily diet regimen and get an energy boost throughout the day.

Peppermint w/Wild Orange Essential Oils - While essential oils are not actual food, they can still give you that extra boost of energy when you need it. There is a wide variety of essential oils, but the ones that work best for increasing your energy levels are Peppermint and Wild Orange essential oils. When mixed together, they can create a powerful reaction that puts more pep in your step!
Whether you want to boost your energy, get healthier or both, incorporate these 5 energy boosting foods into your diet and watch your energy levels soar. In addition to increased energy levels, you will also feel healthier and livelier.

If you are ready to release toxins, lose stubborn pounds, restore your energy and supercharge your life- It's time for a cleanse.Give Christine 10 days and she will give you a lifetime of feeling lighter and sexier. To schedule a Free Consultation visit http://www.adventureinwellbeing.com

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The Wandering Mind

Do you think about things that are not connected with what is happening around you? Do you awaken with a snatch of memory about something that happened to you in the past, or have you lived in your mind an imaginative future life event? Welcome to the world of the wandering mind. Many people experience this phenomenon. But, what does it mean?

The simple answer is that we do not fully understand what it means, but there are many opinions about it. Some believe that a wandering mind is the mind that plans, creates, and acts on those plans. Others condemn the mind wanderers as unfocused, distracted, and unhappy because they mentally escape what is happening to them now. We don't know if a mind wanders as a consequence, of being unhappy, depressed, bored, afraid, or if it happens because we were prevented from doing what we want to do. Some studies show that even while people are happy and doing something that they really like to do, their minds wander while they "live in the now."

So, if mind wandering is not a consequence of human emotions, can it cause consequences? You bet it can. When your mind wanders while you drive your car, you are not paying full attention to driving. The chance of your having an automobile accident increases as surely as if you were texting, talking with a passenger, giving in to road rage with another driver, or if you are under the influence of alcohol or a drug. While driving your car on a journey, have you suddenly realized that you do not recall the last ten minutes of the trip? You can't recall that time because you were not mentally there. Your mind wandered while you drove the car!

We humans possess senses, and as we age, we have experiences. Our mind puts thought into what we sense and experience. It is said that minds of non-human animals are spent entirely on thinking about their need to eat, get water, to defecate, procreate, to have shelter, and to have the companionship of others of their kind. 

Humans do that too, but humans also aspire to create beyond those activities, and some humans conspire to take from others. Thus, our minds think about morality (good and evil).

What happens to you emotionally when your mind wanders excessively? Too much of anything, including mind wandering, must have a consequence, but you have to decide if that consequence is good (enhanced creativity) or bad (your mind leads you away from happiness). If you decide that your mind wandering is harmful to your health or happiness, how do you make your mind stop it, and will your method work while you sleep?

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How To Boost Energy After Getting Tired

Do you feel exhausted even at the very earliest session of the day's work? Do you yawn all the day long? Do you feel sluggish and sleepless throughout the day? If your answer is in "yes", then certainly you've got fatigue. People, when hit the 40th milestone of their age, mostly complaint tiredness. Today 2.5 million population of USA, the most advanced nation across the globe, complains of being tired. The major contributors to the feeling of tiredness are hectic working schedule, stress, unhealthy diets, poor sleeping, dehydration, use of drugs, and lack of exercise,
Do you really wish to stay alert the whole day? Certainly there are a variety of ways that could keep your mind and body charged up throughout the day. Follow these simple tips to get your body energized and banish tiresome forever.

Stay hydrated
Most of your blood and other body fluids are made up of water. Lack of water and other fluids might cause dehydration. Dehydration may cause to thicken our blood, thus making it hard for the heart to circulate it into vessels quite smoothly. That might certainly result in fatigue. Dehydration also affects your metabolism. The nutritionists suggest 10-ounce glasses of water each day, but you must drink plenty of during workout. Most of your electrolytes sweat out during intense workout, so supplement some other natural fluid to water to help restore electrolytes in your body.

Sleep well
Lack of sleep at night definitely causes daytime fatigue. At least 40% Americans adults feel tiresome during day time due to poor sleep at night. Adenosine, a by-product of our cell activity during day time, makes perception of being exhausted in your mind. Adenosine builds up during day time, but gets cleared from your mind while you get a reasonable sleep. A good sleeping habit invigorates your body and keeps your mind fresh. An adult must get quality sleep of least 7 to 8 hours a day. Go to bed early at night to stay your body alert the next day. If you can't get enough sleep at night, never forget to take a 20 minute nap during the next day.

Get exercise
Exercise invigorates your body and makes you feel fresh. It helps you take more oxygen and nutrients to your tissues, activate your metabolism, relieve the muscles, and reduce the stress. It also helps increase your blood circulation and much more. In the beginning, get moderate exercise, then go on increasing its duration gradually. Start with cardiovascular exercise like walking briskly for 20 to 30 minutes a day regularly. It will help your lungs and heart work better. It will help you sleep well and bring a significant improvement in libido. Although every exercise invigorates your body and sharpens your mind, but yoga is the best bet to boost up energy level.

Lose weight
An overweight or obese person may experience type 2 diabetes, cardiovascular problems, stress, and other physical complications. He may feel fatigue due to imbalanced functioning of heart. Loosing extra pounds can boost your energy level, better your mood, make you active, and improve your overall physical health. You can shed extra fat by cutting back on refined sugar calories, eating more fruits and veggies, and getting regular exercise. You must strictly follow your diet plan with the help of some weight loss expert.

 Take supplements
Take supplements especially the vitamin B to raise your energy level. Vitamin B12 keeps the functioning of thyroid gland balanced, and invigorates the blood cells. It is water-soluble and your body can not store it in extra amount. Your body needs to get it from foods or supplements. Always choose the best B12 supplement available in the market.

Eat foods that are full of proteins
Diets rich in proteins boost your energy level. Amino acids found in protein repair the body tissues. The best sources of protein include eggs, meat, milk, cheese, yogurt, nuts, chicken foods, and fish. Apart from raising your energy level, protein foods, contrary to carbohydrates, do not cause obesity.

Snack smart lack
Together with regular meals, have healthy snacks after every three hours. It will keep your energy level high throughout the day. Have snacks rich in energy, a good mix of carbohydrates, proteins, and fats. Eating snacks with short intervals keeps your digestive system more active and healthy.
After following these tips, you you'll certainly boost your energy level to do your routine tasks. Always follow these tips and stay alert.

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How can I lose weight before Christmas?

Whether you have a little weight to lose or a lot, or a lot it's best not to reduce your calorie intake to less than 1200 calories a day. This level of intake will help you shed around a couple of pounds a week (a bit more at first) so you should be around half a stone trimmer by Christmas.

Importantly it won't hamper your weight loss effort by sending your body into starvation mode.

The food choices you then make to obtain these 1,200 calories is the crucial factor in how hungry or otherwise you will feel. To beat hunger pangs completely, try these fail-safe tips:

1 Make two thirds of your diet plant-based. Pasta, rice, beans, bread and fruits and vegetables give maximum fill for minimal calories, and making them the main rather than secondary part of your meal means you'll always have plenty to eat.

2 Choose high fibre options wherever possible. Fibre doesn't contain any calories, so it fills without being fattening. It also slows down stomach emptying so that you feel full for longer. And because you have to chew high fibre foods so well it forces you to eat them more slowly.

3 Eat high water foods. Water is the ultimate low calorie, high volume food, so liquid meals such as soups and stews can be particularly satisfying, and kinder to your waistline. Another trick is to drink a glass of water before a meal to trick the stomach's stretch receptors into sending 'I'm full' messages to the brain.

4 Don't skimp on low fat sources of protein, such as fish, grilled chicken and lean meat. Lean protein has an effective blunting effect on your appetite, and can make you feel full for longer.

5 Cut the fat. Apart from the obvious reason - that it has more than twice the calories than the same weight of protein or starch - fat is also the least filling food component of all.

If you follow these rules, you'll be able to eat really well (for example cereal and fruit for breakfast, soup, bread and yoghurt for lunch and a large veggie curry and rice followed by fruit fool for evening meal) and still not go over 1200 calories. 

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Meditation and Its Benefits

Meditation is all about the relaxation of the mind. It's not about concentration, it's actually about de-concentration. It's not about focusing one's thought on one thing, but instead of becoming thoughtless and out of the world.

What are the benefits of meditation?
Increased intelligence
• Benefits to students
• Work efficiency
• Creativity and problem-solving
• Access to higher level of consciousness
• Positive emotions and well- being
• Business leadership and management skills
• Personal relationship
• Glowing skin
• Good sleep
• Brain coherence
Benefits of meditation for students
• Greater confidence
• More focus and clarity
• Better health
• More mental strength and energy
• Greater variety of thought

 Health benefits of meditation
With meditation, the physiology undergoes a change and every cell in the body is filled with more energy. This results in joy, peace, enthusiasms as the level of energy in the body increases on a physical level, meditation 

• Lower high blood pressure, lowers level of blood lactate, reduces anxiety attacks
• Decreases any tension related problem such as headaches, ulcers, muscle and joints pains
• Increases serotonin production that improves moods and behavior
• Increases the energy level, as inner source of energy

Mental benefits of meditation
Meditation brings the Zig-Zag pattern into a stable state that promotes healing. The mind becomes fresh, delicate, and beautiful. It cleanses and nourishes one from within and calms you, whenever one feels overwhelmed, unstable, or emotionally shut down.
 
• Anxiety decreases
• Emotional stability improves
• Gain clarity with positiveness in mind
• Happiness increase
• Problem becomes smaller
• A sharp mind without expansion causes tension, anger, and frustration
• The balance of a sharp mind and expanded consciousness brings perfection
Meditation makes you aware that your inner attitude determines your happiness
Spiritual benefits of meditation
Meditation doesn't have a religion and can be practiced by anyone regardless of the faith they follow
• Effortless transition from being something to merging with the infinite and recognizing yourself as an inseparable part of the whole cosmos
• In the meditative state, one is in the state of vastness, calmness and joy what one can emit into the environment bringing harmony to the creation
• Meditation can bring about a true perfect transformation, on and from this one can start discovering more about himself.

To experience the benefits of the meditation, regular practice is necessary. It takes a few minutes every day. One imbibed into the daily routine meditation become the best part.

Meditation is like a seed. When one cultivate a seed with love, the more it blossom. Busy people from all backgrounds are grateful to pause and enjoy refreshing minutes of meditation each day. Dive deep into yourself and enrich your life with meditation.

Meditation is not only a preventive medicine for the mind or the body; it can also help your perception of how the world works. Meditation can help you understand that life works from an inside out basis.

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10 Eating Habits of the Highly Successful and Fit

Stephen Covey's theories on learning from the habits of successful people in his book The Seven Habits of Highly Effective People suggest that by emulating the habits of successful people, anyone can enjoy the life he or she desires. Learn the habits, adopt the habits, practice the habits, enjoy the success. It really is that basic. Here, excerpted from Push by Chalene Johnson, the 10 eating habits of successfully fit people.

1. They Tend to Stick to the Same "Daily Menu"
The majority of fit people say they eat virtually the same meals every day, mostly the same breakfast, same lunch, same dinner, and when it comes to snacks and beverages . . . well, you guessed it, very predictable food. To clarify, they did not suggest that they eat exactly the same entree for every meal, but they often chose from three, maybe four things that they like for breakfast, lunch, and dinner.
There are three possible reasons behind this shared habit among fitness professionals, individuals who have succeeded at taking off 100-plus pounds and keeping it off for years, and those who have been trim all their lives.
First, it allows "careful" eaters to predict their daily calorie allotment without much effort. Second, perhaps the most fit among us are entrenched in habit, including the habit of taste. Third, effortlessly fit folks are in tune with the energy and calorie needs of their bodies. When they find foods that deliver what they need and that they enjoy, why look further? Keep in mind, there's a fine line between careful eating and disordered eating. The careful eater's diet is a habit and not a matter of control or obsession.

2. They Eat Breakfast
This one common characteristic is nearly universal in statistical studies of people who have achieved and maintained a large weight loss. Eighty percent of those who have been able to maintain a weight loss of at least 30 pounds for at least a year report that they always eat breakfast. Research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. Experts agree that the majority of people who struggle with overeating are those who undereat during the first part of the day, specifically those who skip breakfast. So it seems that breakfast really is the most important meal of the day!
Why does eating breakfast help people lose and ultimately maintain a healthier weight? One theory suggests that eating a healthy breakfast reduces hunger throughout the rest of the day, therefore decreasing the likelihood of overeating and making poor food choices at lunch.

3. They Drink Water
Not soda. Not iced tea. Just plain old water. This is the biggie. Drinking enough water is a vital part of any conditioning program because it keeps your body functioning in homeostasis and aids every aspect of bodily function. Highly successful fit people drink at least six to eight 12-ounce glasses of water a day, plus more as needed during exercise. Note: It's possible to drink too much water, which dilutes the body's electrolytes (potassium, sodium, chloride, magnesium). Don't drink more than a gallon a day unless you're also replenishing your electrolytes.

4. They Eat Small—And Often
Most people know that small, frequent meals are absolutely the only way to go. Why? Because when we go longer than 3 hours without eating, our levels of the stress hormone cortisol rise. And high cortisol levels signal the body to store fat in the abdominal region. Keep in mind too that people who skip meals have the highest cortisol levels of all! Eating small meals more often reduces cortisol levels, research suggests. In a study published in the New England Journal of Medicine, people who ate six small meals a day for 2 weeks, as opposed to three large meals containing the same total number of calories, reduced their cortisol levels by more than 17 percent! They lost belly fat, too.
When you eat small, frequent meals long term, the body becomes efficient at keeping cortisol levels low, which helps both men and women reduce belly fat.
Eating throughout the day also makes you less tempted by the monster-size buckets ofpopcorn and supersize fries and drink containers that include triple and quadruple servings. Guided by their nutritional needs and deeply rooted habit to eat small meals throughout the day, the superfit stand steadfast, even in the face of a delicious, jumbo chocolate-chip muffin.

5. They Eat Whole Foods First
Successful fit people tend to eat mainly whole, unprocessed foods, including fruits, veggies, and whole grains (and products made from whole grains). Certainly they enjoy the occasional treat, but 80 percent of the time or more, their preference leads to whole foods. Whole, natural foods—apples, steel-cut oatmeal, broccoli, salads, brown rice—are what food researchers call low-density foods. That is, they take up a lot of room in your stomach because they contain lots of fiber, which satisfies hunger with few calories. High-density foods are the opposite; they are things like butter, oils, candy, or ice cream. Think about how much frosting you could pack into your stomach if you really tried. (Okay, don't think about it—it's too gross.) Eating mostly low-density foods is the easiest way to keep your weight in check without feeling hungry or like you’re depriving yourself.

6. They Know Their Foods
This characteristic is truly universal among fit people: They know, generally speaking, every food's calories and approximate protein, carbohydrate, and fat content. It's not a case of being idiot savants but rather of having an understanding, a knowledge of food that allows them to make an educated guess. Their assumptions are almost always spot-on. This gift affords them the skill of making better food choices on a moment’s notice. Just as important: They know what one serving of said food really looks like. You can show an effortlessly fit person a whole grain cracker, and even without looking at the label, he or she can accurately predict how many crackers count as one serving. It’s not a gift, actually. It's a skill, and all habits are skills you can master.
This skill is easier to acquire than it sounds. A couple of weeks of label reading is all it takes. There are even apps for your phone and Web sites that provide this information quickly and for free.

7. They Eat Their Favorite Foods—Carefully
Despite knowing everything about their foods and tending to stick to the same foods day in and day out, fit people rarely report eliminating foods. If it's something they crave, they enjoy a little taste. They know that simply eliminating foods they absolutely love will only set them up to fail when the temptation is too great. Instead, successfully fit people know that it's okay to indulge every once in a while. They savor those moments instead of sucking down the food as if they’re afraid it's the only time they'll ever see it again.

8. They Don't Keep Red Zone Food in the House
If you look in a successfully fit person's fridge, pantry, or cupboards, you won't typically find cookies, crackers, chips, chocolate, full-fat ice cream, or soda. Why? Because they don't crave these things. They also know you can't eat ’em if you don’t have 'em. Smart, right?
What's interesting about these trim types is that they don't have the same inner battle of healthy versus junkie foods that the average person who struggles with weight might have. They can walk past the aisle with chips and sodas and think nothing of it. Either they never developed the junk food habit or they kicked it.

9. They Close the Kitchen after Dinner
Unlike most Americans, successfully fit people eat their final meal at a reasonable hour, as opposed to eating dinner followed by a lavish 10:00 p.m. snack and another dessert. Most often they go to sleep, not hungry, but on an empty stomach. This allows them to wake up feeling thin, rested, and hungry for breakfast. It may take a little effort, but going to bed earlier and going to sleep without food awaiting digestion in your stomach keeps your body’s metabolism in a fat-burning state. Instead of digesting, which causes restless sleep, your body can focus on other things—like repairing cells!

10. They're Resourceful and Politely Picky at Restaurants
Successfully fit people find healthful alternatives to selections on any menu, from a five-star restaurant's to Wendy's. They know that it's the food choices, not necessarily the restaurant choices, that help them to stay slim and healthy. They generally steer clear of fried meat, poultry, and fish. Instead, they order their protein broiled, steamed, stir-fried, or poached. They also speak up in restaurants, politely making special requests like asking that their dish be prepared with little or no butter or sauces and with dressings on the side.

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Improving Your Eating Habits

When it comes to eating, we have strong habits. Some are good ("I always eat breakfast"), and some are not so good ("I always clean my plate"). Although many of our eating habits were established during childhood, it doesn't mean it's too late to change them.
Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won't be successful in the long run. Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce.

• REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
• REPLACE your unhealthy eating habits with healthier ones.
• REINFORCE your new, healthier eating habits.

Reflect, Replace, Reinforce: A process for improving your eating habits

1. Create a list of your eating habits. Keeping a food diary for a few days, in which you write down everything you eat and the time of day you ate it, will help you uncover your habits. For example, you might discover that you always seek a sweet snack to get you through the mid-afternoon energy slump. Use this diary[PDF-36KB] to help. It's good to note how you were feeling when you decided to eat, especially if you were eating when not hungry. Were you tired? Stressed out?
2. Highlight the habits on your list that may be leading you to overeat. Common eating habits that can lead to weight gain are:
   • Eating too fast
   • Always cleaning your plate
   • Eating when not hungry
   • Eating while standing up (may lead to eating mindlessly or too quickly)
   • Always eating dessert
   • Skipping meals (or maybe just breakfast)
3. Look at the unhealthy eating habits you've highlighted. Be sure you've identified all the triggers that cause you to engage in those habits. Identify a few you'd like to work on improving first. Don't forget to pat yourself on the back for the things you're doing right. Maybe you almost always eat fruit for dessert, or you drink low-fat or fat-free milk. These are good habits! Recognizing your successes will help encourage you to make more changes.
4. Create a list of "cues" by reviewing your food diary to become more aware of when and where you're "triggered" to eat for reasons other than hunger. Note how you are typically feeling at those times. Often an environmental "cue", or a particular emotional state, is what encourages eating for non-hunger reasons.
5.  
6. Common triggers for eating when not hungry are:
   • Opening up the cabinet and seeing your favorite snack food.
   • Sitting at home watching television.
   • Before or after a stressful meeting or situation at work.
   • Coming home after work and having no idea what's for dinner.
   • Having someone offer you a dish they made "just for you!"
   • Walking past a candy dish on the counter.
   • Sitting in the break room beside the vending machine.
   • Seeing a plate of doughnuts at the morning staff meeting.
   • Swinging through your favorite drive-through every morning.
   • Feeling bored or tired and thinking food might offer a pick-me-up.
   1. Circle the "cues" on your list that you face on a daily or weekly basis. Going home for the Thanksgiving holiday may be a trigger for you to overeat, and eventually, you want to have a plan for as many eating cues as you can. But for now, focus on the ones you face more often.
   2. Ask yourself these questions for each "cue" you've circled:
      • Is there anything I can do to avoid the cue or situation? This option works best for cues that don't involve others. For example, could you choose a different route to work to avoid stopping at a fast food restaurant on the way? Is there another place in the break room where you can sit so you're not next to the vending machine?
      • For things I can't avoid, can I do something differently that would be healthier? Obviously, you can't avoid all situations that trigger your unhealthy eating habits, like staff meetings at work. In these situations, evaluate your options. Could you suggest or bring healthier snacks or beverages? Could you offer to take notes to distract your attention? Could you sit farther away from the food so it won't be as easy to grab something? Could you plan ahead and eat a healthy snack before the meeting?
   3. Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. Other strategies might include putting your fork down between bites or minimizing other distractions (i.e. watching the news during dinner) that might keep you from paying attention to how quickly — and how much — you're eating.
      Here are more ideas to help you replace unhealthy habits:
      • Eat more slowly. If you eat too quickly, you may "clean your plate" instead of paying attention to whether your hunger is satisfied.
      • Eat only when you're truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better.
      • Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.
   4. Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. It doesn't happen overnight. When you do find yourself engaging in an unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What changes do I need to make? Be careful not to berate yourself or think that one mistake "blows" a whole day's worth of healthy habits. You can do it! It just takes one day at a time!
   
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Healthy Eating Habits for Your Child

By teaching your children healthy eating habits, and modeling these behaviors in yourself, you can help your children maintain a healthy weight and normal growth. Also, the eating habits your children pick up when they are young will help them maintain a healthy lifestyle when they are adults.
Your child's health care provider can evaluate your child's weight and growth and let you know if your child needs to lose or gain weight or if any dietary changes need to be made.
Some of the most important aspects of healthy eating are portion control and cutting down on how much fat and sugar your child eats or drinks. Simple ways to reduce fat intake in your child's diet and promote a healthy weight include serving:

• Low-fat or nonfat dairy products
• Poultry without skin
• Lean cuts of meats
• Whole grain breads and cereals
• Healthy snacks such as fruit and veggies

Also, reduce the amount of sugar sweetened drinks and salt in your child's diet.
If you are unsure about how to select and prepare a variety of foods for your family, consult a registered dietitian for nutrition counseling.

It is important that you do not place your overweight child(ren) on a restrictive diet. Children should never be placed on a restrictive diet to lose weight unless a doctor supervises one for medical reasons.

Other approaches parents can take to develop healthy eating habits in their children include:

• Guide your family's choices rather than dictate foods. Make a wide variety of healthful foods available in the house. This practice will help your children learn how to make healthy food choices. Leave the unhealthy choices like chips, soda, and juice at the grocery store. Serve water with meals.
• Encourage your children to eat slowly. A child can detect hunger and fullness better when they eat slowly. Before offering a second helping or serving, ask your child to wait at least 15 minutes to see if they are truly still hungry. This will give the brain time to register fullness. Also, that second helping should be much smaller than the first.
• Eat meals together as a family as often as possible. Try to make mealtimes pleasant with conversation and sharing, not a time for scolding or arguing. If mealtimes are unpleasant, children may try to eat faster to leave the table as soon as possible. They then may learn to associate eating with stress.
• Involve your children in food shopping and preparing meals. These activities will give you hints about your children's food preferences, an opportunity to teach your children about nutrition, and provide your kids with a feeling of accomplishment. In addition, children may be more willing to eat or try foods that they help prepare.
• Plan for snacks. Continuous snacking may lead to overeating, but snacks that are planned at specific times during the day can be part of a nutritious diet, without spoiling a child's appetite at meal times. You should make snacks as nutritious as possible, without depriving your children of occasional chips or cookies, especially at parties or other social events.
• Discourage eating meals or snacks while watching TV. Try to eat only in designated areas of your home, such as the dining room or kitchen. Eating in front of the TV may make it difficult to pay attention to feelings of fullness, and may lead to overeating.
• Encourage your children to drink more water. Over consumption of sweetened drinks and sodas has been linked to increased rates of obesity in children.
• Try not to use food to punish or reward your children. Withholding food as a punishment may lead children to worry that they will not get enough food. For example, sending children to bed without any dinner may cause them to worry that they will go hungry. As a result, children may try to eat whenever they get a chance. Similarly, when foods, such as sweets, are used as a reward, children may assume that these foods are better or more valuable than other foods. For example, telling children that they will get dessert if they eat all of their vegetables sends the wrong message about vegetables.
• Make sure your children's meals outside the home are balanced. Find out more about their school lunch program, or pack their lunch to include a variety of foods. Also, select healthier items when dining at restaurants.
• Pay attention to portion size and ingredients. Read food labels and limit foods with trans fat. Also, make sure you serve the appropriate portion as indicated on the label.