When it comes to weight loss, the buzzwords you might be hearing lately are lifestyle and change…as in, you need to make one to be successful at losing weight. It may seem like losing weight is a simple goal–do some exercise, go on a diet and voila!

While magazines and infomercials make it seem effortless, losing weight takes hard work and that often means changing different aspects of your life, like how you spend your time, how you schedule your day, and how/what you eat.

What’s Your Lifestyle Like? The reason lifestyle is so important is because how you live determines your choices and these choices decide how healthy you are and whether you’re on the road to weight loss. So what is a healthy lifestyle? The typical components include not smoking, eating healthy foods, exercising and keeping the body at a healthy weight. Where do you fall on the healthy lifestyle continuum? First, figure out how much time you spend doing the following:

• Sitting at a desk
• Sitting in a car
• Sitting in front of a TV
• Sitting in front of a computer
• Eating out at restaurants
• Drinking alcohol
• Eating fast food or junk foods
• Staying up late/not getting enough sleep

Now, how much time do you spend:

• Being active in general (taking the stairs, walking instead of driving, gardening, cleaning, etc.)
• Doing cardio exercise
• Strength training for all muscle groups with challenging weights
• Preparing your own meals and snacks and eating fruits, veggies and whole grains
• Reading food labels
• Tracking your calories
• Sleeping
• Dealing with stress in a healthy way

If you spend more time doing the things in the first list than the second, it’s time to reevaluate your priorities and decide what you really want for yourself. Living healthy means spending time and energy on your body–moving it around and paying attention to what you put into it. An unhealthy lifestyle means you can avoid expending energy, time and effort…but at what cost?

Choosing Health

As humans, we like habits and routines…so much so that we often keep doing the same things even when we know they aren’t good for us. Changing bad habits takes time and effort and, for a healthy lifestyle, you may need to change a variety of things including:

• What time you get up each morning
• What time you go to bed each night
• How you spend your free time
• How you spend your money
• How you shop, how you cook and how often you eat
• How much TV you watch
• What you do with your family and friends

Keep in mind the habits you have now were formed over many years and it’s unrealistic to expect to change them overnight.  While there will be times the old habits make an appearance before you know it, don’t let that deter you.  Get right back on track, this is a marathon, not a sprint.  While difficult, the rewards for making these changes will be endless.

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Photo From: Women’s Health

Dr. Kent Sasse, Author, Doctor’s Orders: 101 Medically Proven Tips For Losing Weight

Most Americans are overweight or obese today, and all those extra pounds take a tremendous toll on our health. It seems it is more difficult than ever to lose weight these days. Foods are more delicious, higher in calories, and more tempting than ever before. Our lives are also busier than ever, and finding time to exercise seems a nearly impossible task most days. But did you know that one of the best things you can do to successfully lose weight is get a good night’s sleep?

Research has shown that the lack of a good night of sleep leads to more weight gain. The mechanism is thought to be related to an increase in hunger and a decrease in some of our internal impulse control mechanisms. After a night of little sleep, we are tired, hungrier, less mindful of our food and snack consumption, and more apt to give in to temptation around food.

As a physician, I have definitely seen this phenomenon in my own life. After a night on call when I have had very little sleep, I tend to do a lousy job of eating well the next day. Somewhere in my subconscious I may seek to reward myself, or find comfort in things like doughnuts in the doctor’s lounge that I would usually avoid. I also find that if I have not slept enough hours that it is much harder for me to find the energy and motivation to go for a run or do other exercise. Bad combination: eating more treats and exercising less! No wonder lack of sleep is associated with weight gain and obesity.

So what can you do about it? Here are seven important practices you can undertake today that will maximize better sleeping and therefore help you in your journey to a healthier weight.

• For starters, don’t consume caffeine or other stimulants in the afternoon or evening.
• Establish a routine in which you sleep in a safe and comfortable environment that is controlled to your liking, paying attention to the temperature and darkness.
• Avoid alcohol beyond two or three ounces of wine. Alcohol makes us drowsy at first but causes a rebound effect that often wakes a person up in the wee hours and impairs rest.
• Avoid eating a large late night meal. This means a light dinner and no food after 8 PM.
• Find 30 minutes for a brisk walk or other exercise in your day or evening and you will sleep much better.
• Establish your bedtime and stick to it every night. Try to minimize emotionally charged events that occur close to bedtime.
• Set a goal of six to eight hours every night and stick to it. Once a week allow yourself to sleep longer and erase that sleep debt.

Importantly, many of us have unrecognized sleep disturbances that can only be diagnosed by a formal sleep study that is ordered by your doctor. The most common among these is called obstructive sleep apnea (OSA), a common condition that usually occurs as a result of weight gain. OSA afflicts over ten million Americans and is on the rise. It results from airway obstruction by the soft tissues of the neck and throat. If you snore, cease breathing for ten seconds or more during sleep, sleep restlessly, wake up often in the night, experience morning headaches, or simply feel tired all the time, you may need a sleep study. And you may want to talk to your doctor about things like depression and alcohol use that impair sleeping.

Often, lack of sleep just seems like a necessity with all the other responsibilities in life that take up time. If you need to lose weight, then sleeping more hours needs to become a priority. So, consider it a good day when the doctor tells you that the first item on your To-Do list toward losing weight is to sleep more hours. Enjoy those extra Z’s and you will feel better and more energetic, and you will be far better positioned to succeed in achieving your weight loss goal.

So sleep more; it’s Doctor’s Orders.

Tips for Getting to Bed Early

Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as “Sleep Hygiene.”

• Sleep only when sleepy

This reduces the time you are awake in bed.

• If you can’t fall asleep within 20 minutes, get up and do something boring until you feel sleepy

Sit quietly in the dark or read the warranty on your refrigerator. Don’t expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

• Don’t take naps

This will ensure you are tired at bedtime. If you just can’t make it through the day without a nap, sleep less than one hour, before 3 pm.

• Get up and go to bed the same time every day

Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

• Refrain from exercise at least 4 hours before bedtime

Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

• Develop sleep rituals

It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

• Only use your bed for sleeping

Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.

• Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed

Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.

• Have a light snack before bed

If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

• Take a hot bath 90 minutes before bedtime

A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.

Trouble Sleeping? Chill Out! – A press release from the journal Sleep about the significance in body temperature before sleep

• Make sure your bed and bedroom are quiet and comfortable

A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a “white noise” machine.

• Use sunlight to set your biological clock

As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

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Kent Sasse, MD

• Start a food log. Keep an accurate record of everything you eat. By keeping a log, you become much more aware of the food and drink you’re consuming. In time, this heightened mindfulness will help you to make—and stick with—healthful changes in your diet.
• Weigh yourself every day. Studies show that, when trying to lose weight, we are most successful when we weigh ourselves daily in order to stay mindful of our goals.
• Serve your meals on smaller plates. Most of us are used to seeing our plates full of food; anything less makes us feel as though we’re not getting enough. By switching to a smaller plate, you still get to enjoy a “full” plate of food, and you’ll feel just as satisfied—while cutting out hundreds of calories that you would otherwise have stuffed yourself with.
• Park farther away. Park at least two rows away from the entrance to your workplace, the grocery store, or any other place you routinely visit. You’ll save time by walking to the door instead of circling the parking lot looking for the “best” spot—and you’ll walk off pounds in the process.
• Take the stairs. Going up one level? Take the stairs instead of the elevator. By climbing just one flight of stairs every day, you can burn an extra 5,800 calories a year.
• Brush your teeth after dinner. Who doesn’t like to have minty-fresh breath and clean teeth? Instead of waiting until bedtime to brush your teeth, do it right after you finish dinner—and don’t have anything but water the rest of the night. This simple step can help you avoid mindless late-night munching.
• Keep a record of the calories you don’t eat. Did you skip the doughnut at work this morning? That’s 250 calories you won’t have to deal with! Did you request potatoes without gravy? You just saved 150 calories. At the end of the day, take a look at the number of calories you almost ate but didn’t. It’s empowering to know that you’ve avoided hundreds, even thousands, of unnecessary calories in a day or a week, so take note of these small victories in your journey to a healthy weight.
• Eat in designated areas only. Avoid mindless eating by having meals in the dining room or at the kitchen table—don’t eat while you’re watching TV or sitting in front of your computer, and don’t eat in your car or in bed.
• Move the candy bowl. If sweets are available at work or at home, put them in a place that isn’t within eyesight. Don’t set yourself up for mindless eating—remove the treats from your immediate reach and from your view.
• Eat a protein bar. Instead of munching on a snack that’s full of empty calories, grab a low-calorie, low-carbohydrate protein bar. It’s nutritious and it will help to suppress your appetite for hours.

Kent Sasse, md, mph, facs, is a renowned pioneer in the field of medically supervised weight loss and the founding director of the Obesity Prevention Foundation, a nonprofit organization dedicated to the prevention of childhood obesity. The author of the new book Doctor’s Orders: 101 Medically Proven Tips for Losing Weight and the recently released Outpatient Weight-Loss Surgery, is a frequent speaker in the medical community on the topics of weight reduction and obesity. Dr. Sasse is founder and medical director of both the International Metabolic Institute (iMetabolic) and Western Bariatric Institute, a nationally recognized surgical weight loss center and ASMBS Center of Excellence. Through his ongoing research and practice, Dr. Sasse continues to pursue his mission of combating obesity in the United States.

Contact: Joanne McCall at (503) 642-4191 or [email protected]

www.sasseguide.com

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Voluminous
You share va-va-voom maestro Oribe’s motto “Bigger is better.” For sexy, “modern” volume, follow his supermodel-tested-and-approved prescription: After applying a volumizing spray, blow-dry hair using a round brush, pulling hair upward from the root. While hair is still warm, wrap sections around large Velcro curlers and allow it to cool. Remove rollers, tease around the root for added height, and comb through with your fingers to create a soft finish. Refresh as needed with a dry shampoo such as Tresemmé Fresh Start. For added oomph, use a clarifying shampoo once a week to remove weighty product buildup.

Smooth
For frizz-free strands, NYC-based stylist Michelle Snyder suggests working a dime-size amount of Oribe Supershine Moisturizing Cream into towel-dried hair to calm unruly strands before blow-drying with a large round brush, making sure to point the dryer nozzle downward (moving the dryer in all directions lifts the hair cuticle and causes frizz). Soften ends with a moisturizing oil like Weleda Rosemary Hair Oil and finish with an anti-humidity hairspray such as Garnier Fructis Style Sleek & Shine. In a rush? Here’s a simple solution for static-free texture: “Comb damp hair into a loose bun and let it air dry. That will tame frizz and create a soft wave,” Snyder says.

Shiny
Despite the matte-hair trend, shine is still on the most-wanted list. To get mega-gloss, celebrity stylist Amanda Williams recommends starting with a vitamin- and protein-rich shampoo and conditioner (try the Pantene Restore Beautiful Length Shine Enhance duo), running a comb through hair to coat each strand. After towel drying, apply a leave-in conditioner (we like Davines Glorifying spray) to protect against heat damage. Blow-dry, again positioning the nozzle down. Finish with a blast of cold air, then a glossy mist such as Awapuhi Wild Ginger Shine Spray. For a weekly boost, try an at-home gloss treatment such as Frédéric Fekkai Salon Glaze.

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Our body’s stress response is actually a benefit since it enables us to recognize and escape stressful situations. Prolonged or chronic stress, however, can be detrimental to our physical and emotional health.

If you don’t know how to effectively wind down after having a stressful day or facing a stressful situation, it’s time to get equipped with stress reducing self improvement techniques.

Below are 30 ways to quickly reduce stress, thereby restoring balance to your mind and body.   You may want to print this list and circle the stress busters that you will use.  Nothing beats stress like being prepared to deal with it!

1. Visualization
Close your eyes and enjoy the stress reducing benefits of visualizing.  Imagine yourself in the most relaxing place you can think of.  A quiet beach, a nature trail, a beautiful island.  See yourself there.  Feel every pleasing sensation of the environment—a cool breeze, sand between your toes.  Allow yourself to stay in this place for at least 10 minutes. You can run barefoot across the sand, relax in a hammock, or drink iced tea while lying in the sun.  When you’re ready, come back to the real world feeling relaxed and rejuvenated.

2.    Diaphragm breathing
Stressful situations generally lead us to take short, shallow breaths; however, this exasperates the effects of stress on the body. By breathing in deeply, feeling the diaphragm as it expands, you may immediately reduce stress and its side effects.

3.    Comedy
There may be no better stress buster in the world than a good hearty laugh.  Laughter reduces the levels of stress hormones (cortisol and epinephrine) and increases the level of endorphins.

4.    Relaxing massage
Treat yourself to a little pampering. It doesn’t matter if you opt for a professional massage or just have a friend to rub the tension from your neck and shoulders.  Either way, it’s unlikely you can remain stressed during the process.

5. Sexual Healing
Because sexual frustration is a major stressor, it’s healthy to have an active sex life.  If you’re not currently in a relationship that includes sex, masturbation is a great alternative. Orgasm dramatically increases the “happy chemicals” in your brain, so don’t hesitate to “get busy.”

6.    Rock-a-bye
If you’ve ever rocked a baby to sleep, you understand the comforting sensation of rocking back and forth.  If you don’t have a rocking chair, a swing in your local park may give the same stress-reducing effect.

7.    Pet Therapy
Few things compare to the unconditional love of a pet. Studies show that engaging in activities with pets is helpful for reducing stress and even controlling blood pressure spikes.

8.    Vitamin C
Vitamin C helps to prevent spikes in the stress hormone cortisol during stressful situations.   Fresh fruit is best, but a glass of orange juice is also a good option.

9.    Acupressure
Some of the best stress-reducing acupressure points are in the ears and forehead.  Try giving yourself an ear rub, starting by using slight pressure on the ear lobe with your thumb and index finger.  Move gently upward then downward to massage the entire ear.  A similar technique is to place your thumb directly between your eyebrows. Apply pressure for a few seconds and then slide the thumb across your forehead and over each brow.

10.    Lavender
This essential oil has an amazing calming effect.  A few drops in the bath tub may be all it takes to increase your level of feel-good brain chemicals and relieve stress.

11.    Affirmations
Telling yourself something positive is a wonderful way to take your mind off the things that are stressing you out. Use simple statements like, “All is well in my world” or “I deeply and completely love myself” to remind yourself that you are okay.

12.    Go to the gym
These days many gyms have group exercise and Olympic size swimming pools in addition to standard workout equipment.  Make use of it!  If you usually just get on the treadmill, consider trying for Pilates, Zumba, or water exercises instead.  Your stress level will subside as your body gets moving and your mind enjoys doing something new.

13.    Music
Studies show that certain types of music are great for relaxing tense muscles and winding down from stressful situations. Make sure to choose tunes that are soft, melodic and soothing. Classical guitar is a personal favorite.

14.    Hobbies
Gardening, collecting, fishing, and scrapbooking are a few of the many hobbies that aid in relaxation. The key is to find a hobby that’s enjoyable, thus your focus on it will naturally take your attention off your stress triggers.

15.    Volunteering
Many of us feel wonderful when we do volunteer work to help others.  As long as it doesn’t turn into an obsessive care-taking situation, helping other people or animals is a great way to reduce stress.

16.    Hypnosis
Hypnosis can help you to achieve a deeply relaxed state that you may not be able to reach under normal circumstances. It can also help you to focus on stress busting life goals that you’ve been trying unsuccessfully to apply. If you’re like most people you can’t pay thousands of dollars to have someone hypnotize you, but many do-it-yourself hypnosis programs guarantee instant success.

17.    Take a walk
Walking is a wonderful way to trigger the release of endorphins.  It’s also a great way to rid yourself of agitating pent up energy that’s left in the body as part of the stress response.

18. Yoga poses
Yoga is a wonderful way to reduce stress; however, some of the poses are extremely difficult for beginners.  If you’re feeling stressed, opt for a pose such as the Child’s Pose or the Corpse.  These allow the body and mind to relax without the difficulty of stretching into an awkward position.

19.    Progressive Relaxation/Deep Muscle Relaxation
This method of reducing stress is one of the most powerful. To try it out, get completely comfortable.  Now draw in the toes on your right foot. Feel the tension and hold it for about 10 seconds. Slowly release the tension by 50%, then another 50% as you concentrate on the tension flowing away as you relax.  Do this one body part at a time with every muscle you can flex, from your feet and thighs to your neck and eyes.

20.    Positive journaling
Although writing all of your feelings may be helpful, journaling about the positive aspects of your life is an even more impressive stress reducer. Look back over the course of your day and jot down at least 1 thing that you have to be thankful for.  If you can, write 10 or even 20 statements of gratitude each day.

21.    Prayer/Spirituality
Even if you don’t believe in God or the concept of prayer, you can opt to relieve stress by turning to a power higher than yourself. A spiritual connection is a wonderful reminder that you aren’t alone to deal with your stressors.

22.    Puzzles
Sometimes the best way to relieve stress is to distract yourself. Puzzles are a wonderful way to do this. For the best results, pick a puzzle that has soothing colors or images that feel relaxing.

23.    Go for the herbs
Kava Kava, Chamomile, Passionflower and other calming herbs can be ingested in tea form. These should be available at your local health food store.

24.    Reduce caffeine
There’s nothing wrong with having a cup of coffee each day, but don’t overdo it.  Excessive caffeine can raise your blood pressure and cause undue stress.  Drinking water instead of a caffeinated beverage may quickly create a noticeable difference in your body’s stress level.

25.    Warm Soak or Bath
Water is one of the most soothing elements for many people. Take at least 15 minutes to simply soak in warm water. The de-stressing effect may be intensified by using scented candles to light the bathroom.

26.    Support system
When you’re so stressed out that you can’t seem to handle it by yourself, turn to your support system. This should include people who listen to you without judging and help without taking over.

27.    Manicure/Pedicure
Your mind will release it’s responses to stress when you take the time to treat your body nice, so invest in a pampering session.  If manicures and pedicures are too expensive in local spas, consider going to a beauty school for the relaxing treatment. By the way, this works wonders for both women and men.

28.    Meditation or Chanting
Meditation is one of the most well-known relaxation techniques.  If you find it difficult to stop your mind from wondering, guided meditation or chanting may be more effective.  Holothink Deep Zen Meditation is my personal favorite.

29.    Watch the sunset or gaze at the stars
Nature is something that everyone has access to, so it is a simple way to reduce stress.  As you look into the sky to marvel at the magnificence of our world, it’s nearly impossible to maintain a high level of stress.

30.    Arts and Crafts
Arts and Crafts may include coloring, drawing, painting, etc. The activity isn’t nearly as important as the time that you’re spending focused on something positive and non-stressful, so choose whatever you enjoy.

Although these 30 solutions provide some quick ways to reduce stress, it is also helpful to apply long term, self improvement techniques that prevent chronic stress.  Check out How to Escape the Chronic Stress Loop for tips on how to do just that.

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Take the Quiz bellow to see how you can improve your eating habits.

6 Week Quiz

1) The weight number on the scale is the best way to tell if I am losing body fat.

a) True

b) False

2) If I suddenly have a craving for something (i.e., cheese) it means my body needs something that food can provide.

a) True

b) False

3) If I only have 10 minutes to exercise, that’s OK, it all adds up.

a) True

b) False

4) Vegetables are a good source of protein.

a) True

b) False

5) I should be drinking at least ___________ of water each day.

6) I should have ___________________ at every meal.

7) When I have lost all the weight I want, I can go back to my “real” life.

a) True

b) False
If I fall off the wagon today and have a piece of birthday cake (or whatever it is!) the whole day isn’t ruined, I can get right back on track, I don’t have to wait for tomorrow.

a) True

b) False

9) I should eat __________times a day, every __________hours.

10) What I eat is more important than exercising to help keep off the weight I have lost.

a) True

b) False

11) A plain salad with nothing on it is a good substitute for a shake at lunch or dinner.

a) True

b) False

12) If I feel hungry and it is not time to eat, I should have a big glass of water because I may be dehydrated.

a) True

b) False

Outsmart the Over Eater in You

You’ve lived with your overeating habits for a while now. They are “programmed” into your every day behavior. In order to change them you need to a) slow down and take a look at what they are and b) figure out ways of “fooling” that programming so it is harder for you to follow those same old routines.

• Make over eating a hassle. The more you have to work at getting to excess food, the less likely you will be to indulge.
• Leave serving dishes of more “risky” food in the kitchen. Serve up the plates in the kitchen and bring them to the table but leave the “extra” food in the kitchen. If a serving dish is at least 6 feet away, it will be less tempting to get a second helping of you have to get up and go get it.
• The opposite should be true for salad and veggies. Make sure they are right in front of you on the table.
• If you have to have them in the house for others, make the tempting foods harder to get at. Re-package them; put them in the back of the cupboard or freezer. Ask others not to leave them out where you can see and get to them easily.
• Eat only at the kitchen/dining room table. Do not eat in the car, or while walking. If you must eat at your desk at work, stop working while you do. Devote time to slowly savoring whatever food you do have.
• Always eat on a clean plate. Not a napkin or paper plate. Having to wash a dish is another deterrent.

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by Mikki Halpin

Glamour Health and Fitness

http://www.glamour.com/health-fitness/2010/12/50-things-to-put-you-in-an-instant-good-mood#slide=1

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