Whether you are aware of it or not, you probably have developed eating habits that interfere with your weight loss. When your habits control your behavior, it makes it difficult to lose weight. Making radical changes all at once may not be the best choice because you may have a hard time giving up old habits. However, it is a good idea to identify any bad habits you have so you become aware of them, and then you can work at overcoming them and being successful with your weight loss goals.

To do that, you may need to keep a food diary for a while before you make big changes to your diet. You are not only interested in what and how much you eat, but also why and how you eat. Before long, you will become aware of behaviors you have that are making you overweight. Here are a few bad eating patterns you may have:

Eating too fast.

Eating while standing up.

Eating while driving.

Eating on the run.

Always cleaning your plate.

Eating when you are not really hungry.

Mindless eating while watching TV.

Always having dessert with meals.

Drinking calories.

Routinely skipping breakfast or lunch.

Eating out often.

Eating from vending machines.

When you have identified eating behaviors that contribute to overeating and poor choices, it is time to work on changing those behaviors. It may be difficult at first, especially if the habits are life-long. Focus on the new behaviors you are replacing them with so you can feel good about the choices you make. Here are some steps you can take.

Make it a point to practice conscious eating. That means you only eat when you are sitting at the table. If you grab food on the run, or eat while standing or driving, your mind is engaged elsewhere and you are practicing mindless eating. You can consume hundreds of calories and not even remember eating anything. You won’t feel satisfied emotionally or physically. Mindless eating is also the danger when you snack while watching TV or surfing on the computer. Therefore, make a commitment to only eat meals and snacks when you are seated at the table and your full attention is on the food.

If you are aware and counting the number of cookies you are eating, you may stop sooner than you would if you don’t keep track. Also, eat slowly so it seems like you are eating more and your stomach has a chance to catch up with what you are feeding it. Always leave something on your plate, even if it is a small amount so you can break the habit of cleaning your plate when you are past the point of being full.

Another change you can make to help with weight loss is to bring a lunch from home rather than eating out or eating from vending machines. That way you can control the ingredients and calories. Also, if you are in the habit of eating a sweet dessert after your meals, substitute fruit such as grapes or berries so you can get a sweet fix that won’t derail your weight loss plans. It also helps to replace high calorie sodas and other drinks with zero calorie water.

What you eat is very important when you want to lose weight but how you eat is important too. Mindless eating contributes to obesity. So keep track of the foods you put in your mouth so they don’t wind up on your hips.

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As a fitness enthusiast, protein is perhaps the most important nutrient of all. But first, let’s get your foundations right.

Whatever nutrients that you consume, needs to be properly absorbed into your body. That means you should have a healthy body to start with. If you are having some health problems, and your immune system is weak, then you need to strengthen your foundation.

How do you do that?

Start by taking lots of rest and drinking lots of water. Take multivitamins on top of your daily diet to ensure that you get the daily amount of vitamins that your body needs. Soon, you will start to feel healthier and more energetic, even without working out.

When you feel well enough, you may wish to start your exercise program. Working out is important because it can increase your metabolic rate. When it comes to losing weight and improving health, metabolism is everything. You need to do whatever you can to boost your metabolism.

Your metabolism helps to convert oxygen and food into energy. In other words, if you have a high metabolism, your body is more efficient at energy conversion. That’s why you won’t feel tired easily. In addition, a higher metabolic rate helps to burn more fat, even while you are at rest. Imagine burning away all those stubborn calories even while you are working at your computer. That’s a nice thing to happen!

Soon, you will find yourself having a much toner body due to your efforts. But working out is never enough. You mustn’t forget to eat well and feed your muscles.

To super charge your metabolism, you need to build lean muscle mass. The more lean muscle you have in your body, the higher your metabolism. Therefore, your primary goal is to build as much lean muscle as you possibly can. How? By working out regularly and eating well.

After each workout, if it’s intense enough, you find that your muscles become sore and tense. That’s your muscle responding to the stress that you are putting on them. It’s a good sign though. The muscles will then respond accordingly and grow to meet the demand that you are placing on them.

But in order for your muscles to repair and grow, you must give it the nutrients that it needs – protein!

Protein is already available in your daily diet. But most people don’t make a conscious effort to notice what they eat. In reality, you don’t even have to count the calories if you burn more than what you consume. But you should at least have some ability to “eyeball” the meals you are taking and make a good guess of the amount of protein you are consuming, and the amount of calories you are taking in.

If you find that the meals do not have enough protein, you can always take protein supplements such as protein shakes to help increase the amount of protein intake.

About the Author

Add protein shakes or whey protein shakes to your supplemental diet.

Indeed, nutrition bars can take the place of a regular meal. This might sound awkward for some, and the best news for kids. Well, they are not intended for kids, and definitely not created to replace all the five or six meals that one is supposed to have each day. Nutrition bars which include energy bars, protein bars, and diet bars among others, were basically manufactured to help people who have to maintain healthy weights and on constantly work out activities meet their meal requirements. Five or six meals may just be too time-demanding for most people. Nutrition bars may be used as an option if you can’t sit down for a meal. However, it is not advisable to use nutrition bars too often.

There are numerous types and brands of nutrition bars available. These have different levels of nutritional contents for different nutritional requirements. These nutrition bars are more common in athletes as these are being used to provide them the energy needed to make them endure the physical activities.

A lot of opposing issues on the dangers of the nutrition bars have been thrown back and forth. A study on several nutrition bars has revealed that more than half of the brands fail to meet what their labels claim. One reason that several of the nutrition bars failed to pass the study was because they posted the wrong nutritional information on their wrappers. Some claim to contain less carbohydrate and sugar when in fact it contains way more than its label says. As a result of the study, several warnings were issued regarding the credibility of the nutrition information on the wrapper’s labels.

Reading the label on that nutrition bar from end to end may not be a better thing to do than not reading it at all. The reality is these nutrition bars would require more sugar and some other stuff to make them taste good. The more delicious and the less healthy… So next time you need to eat, make time for a light meal and stop settling on a bar.

Proteins are necessary for building the tissues in your body including all of the muscles, organs, skin and the parts of the immune system. Your body can use extra protein for energy or can convert it to fat. Carbohydrates include sugar, starch and fiber. Sugars and starches are needed for the energy that your body needs to function. Extra carbohydrates are converted to fat.

Fats are needed for the membranes that surround all the cells in your body, for normal brain and nerve function and for signaling hormones. Just like protein, the extra fat can be used as fuel for the body or can be stored as fat.
Micronutrients
“Micro” means small so the micronutrients are the nutrients that we need in small amounts. These include the 12 vitamins and 13 minerals that we need every day. Vitamins are grouped as water-soluble or fat-soluble depending on whether they can dissolve in fat or water. Minerals are divided into two groups, the major minerals and the trace minerals.

Water-soluble vitamins include vitamin C and the seven B-complex vitamins. They have a variety of functions and you need all of them to be healthy. Chronic deficiencies of these vitamins can result in poor health.

Fat-soluble vitamins include vitamins A, D, E and K. Vitamins A and E come strictly from the foods you eat. However your body can make both vitamin D and vitamin K. Your body can store these vitamins in fat tissue. While it is extremely difficult to get too much of these vitamins from the foods you eat, you can build up toxic amounts of these four vitamins if you take massive amounts as dietary supplements everyday.

Major minerals include calcium, phosphorus, chloride, magnesium, potassium and sodium. These minerals are particularly important for healthy bones, teeth, muscles and fluid balance in the body. The trace minerals are chromium, copper, fluoride, iodine, iron, selenium and zinc. Your body needs all of these minerals for a variety of processes to keep it working.

Eating a healthy diet with lots of fruits, legumes, nuts, seeds, vegetables, whole-grains, lean meats, poultry, fish and dairy products should provide you with all of the micronutrients you need. There are people who may need to take additional dietary supplements may be helpful, such as women at risk of osteoporosis or people with age-related eye diseases. Always follow label directions if you take any dietary supplements.
Phytonutrients
“Phyto” refers to plants. Many different phytonutrients are found only in plants. Many of these natural chemicals are found in the colorful skins and flesh of fruits and vegetables. Some of the best known phytochemicals are the carotenoids, such as beta carotene, lutein, lycopene and zeaxanthin and flavonoids such as quercetin and anthocyanins.

Phytonutrients have a variety of functions in the body. Some of them may function as antioxidants that protect the cells in our bodies from free radical damage. We don’t know exactly how many of these different phytonutrients we need, however a healthy diet including at least five servings of fruits and colorful vegetables every day will supply your body with lots of phytonutrients.

: Macronutrients, Micronutrients, Phytonutrients

So, what should you look for when buying a protein shake?

Protein source

The two most popular protein sources vary greatly in use.

Whey protein is concentrate from milk, and it’s the most popular protein source. If you don’t know exactly what you want, then this is what I recommend for you. In short, whey protein is what is best for use directly before or after a workout.

Casein protein is a protein source used as a slow protein, and this makes it excellent for use as a night protein. It will nourish your muscles while you sleep, and aid in recuperation. Casein is, like whey, derived from milk.

Make sure that the lactose content isn’t too high or you may suffer some discomfort. Also, if you’re lactose intolerant, you’ll want to choose something else, as both these types are made from milk. If you are lactose intolerant, then I recommend genus protein, which is made from yellow peas. It’s easily digested, and is generally considered to be a truly high quality protein. The price tends to reflect this, however.

I generally advice people to avoid soy protein, as it lacks in quality.

Protein amount

This category speaks for itself. When buying a protein shake, you’ll naturally want to go for one which contains a lot of the protein type you’ve selected. Some brands will cheat you by advertising with low prices, but compensate by giving you sub-par content. As with everything else, quality is key. Don’t settle for less than 75% protein.

Flavor

If you are going to chug down several glasses of the shake every day, you’ll probably want something that won’t cause you to vomit. My advice here is to start off with a flavor you know you like in ice cream and milkshakes. The most popular choices are chocolate, vanilla and strawberry, but a plethora of choices are available. If you find that you like the consistency of your chosen protein shake, you can then try their other flavors, to mix it up a little. But start out with what you know to maximize your chances of actually tolerating the shake. It’s not meant to be a tasty treat, but it shouldn’t be nauseating either!

Pricing

Protein shakes have a tendency of being relatively expensive, compared to carbohydrate supplements, but you can save money by buying in bulk. This means buying a large amount of protein at a time. Some people buy 30 pounds of protein at a time! I recommend starting off with a smaller bag, maybe sufficient for either a one month or three month period, and later, if you liked both flavor and effect, buy a larger amount. This ensures you get the most bang for your buck.

When Oprah talks, people listen. And now thanks to Oprah, when Phil McGraw talks, people listen as well. (Think about it: Out of all the Phils in the world who chose to practice medicine, he is THE Dr. Phil). The fact that these certain people have the ability to open the ears and change the minds of millions on a multitude of topics is astounding. Recently, Oprah offered free meals from Kentucky Fried Chicken to all who went to her website and printed out a coupon. “Oprah Winfrey KFC coupons” was the fifth most-searched item on Google Trends hours after it was broadcast, and most KFC restaurants actually ran out of chicken within a day. Combining free food and the most influential woman in America (the world?) turned out to be an accident waiting to happen (especially for KFC’s PR people).

But Oprah has also created popularity in areas other than food throughout her career. In the beginning of 2009, Oprah addressed a topic that the medical community has flip-flopped over for years. In fact, on January 15 of this year, the industry of Bioidentical Hormones changed dramatically, simply because it was the subject of a talk show. But not just any talk show has the ability to significantly alter the face of an entire industry. This feat can only be chalked up to the big O.

Over a series of shows and an article in the O Magazine dedicated to the topic, Oprah began the first real national-wide conversation about BHRT, or bioidentical hormone replacement therapy. On her website, Oprah’s team of doctors describes BHRT as the use of supplemental doses of hormones that have a chemical structure identical to the hormones that the body naturally produces. It is used to treat symptoms of the ever-dreaded menopause in women, and for years the process was thrown back and forth between medical professionals who begged the question, was the practice productive or harmful to the human body? Now that Oprah has embraced the therapy for herself and shared the effects with her national audience, it has been full speed ahead for the industry.

There are many aspects of BHRT that should be considered. For example, when bioidentical hormones are purchased at a compounding pharmacy, a mixture of hormones is created and uniquely tailored for each individual patient, whereas if they’re purchased at a conventional pharmacy, these hormones are only available in a range of set doses. Maida Pharmacy, which has been located in Arlington for over 70 years, is one of the few compounding pharmacies in the state. Larry Maida, the owner and compounding pharmacist there has recently received an abundance of calls regarding BHRT, likely in part, thanks to Oprah, as well as all of the publicity it has been collecting.

Nationally, about 7.4 million people watch Oprah every day, and her audience is predominantly made up of females over the age of 55. (Can anybody say menopause?) This is where the Oprah Effect comes into play. Essentially, and I’m generalizing, if Oprah told her loyal listeners that the sky was, in fact, a vibrant shade of fuchsia, these Oprah fanatics may be found at their windows looking up and saying, “Yes, I definitely see it…” The fact that Oprah has addressed this topic has created two things for BHRT: awareness and acceptance. She has officially validated the process, and because of her great influence, she has confirmed for many that BHRT can and should greatly aid women through the trials of menopause.

Lesson learned: Never underestimate the power of the O. And act fast when she offers free food.

About the Author

Christy Schmidt, Marketing Assistant, Clearly Creative

Anne and I are doing a 3 day total body cleanse using SHAKEOLOGY meal replacement shakes! People have lost up to 10lbs on this 3 day program so cheer us on and check back for our RESULTS! For more information friend us on facebook: www.facebook.com/bethany.larossa and www.facebook.com/anne.pella Contact us if you’d like to get your own Shakeology and try the CLEANSE!

The body must have enough water to effectively remove heat from working muscles, produce energy, and process foods.  This water is part of the blood and is called plasma.  If the amount of plasma decreases too much, physical performance will be hampered.

Working muscles produce a lot of heat by burning energy.  During exercise, plasma works like the water in a car radiator.  It constantly circulates throughout the body, picking up heat and carrying it to the skin where it is removed from the body, mainly through the evaporation of sweat.  The more intense the exercise, the more heat that is produced and the more water that is lost from the body.  As it loses water, the body cannot produce energy as well or remove heat as efficiently.  If fluid is not replaced, there is a risk of developing a heat injury.

Long before a heat injury occurs, however, the body tries to protect itself by increasing the amount of water in the plasma.  Since some water is stored in muscles, the body will begin to move water from muscles to plasma.  Muscle cramps may then occur, followed by fatigue.  The heart rate also increases as the body tries to circulate the remaining plasma more quickly to remove excessive heat.  As a result, the body works at a higher than normal intensity, which ultimately leads to premature exhaustion.

Thirst is not a reliable indicator of fluid needs and, therefore, should not be relied upon to determine when to top up your fluid intake.  In addition to drinking water or juice with meals, you should drink fluid on a regular schedule during physical activity.  To decrease the risk of heat injury and to maintain a high performance level, athletes should train themselves to drink 8 fluid ounces of water every 15 minutes during intense exercise.

Avoid drinking thirst quenchers such as cola, fruit drinks, and other drinks that contain high concentrations of sucrose (table sugar) or sodium.  Compared to water, sucrose in high concentrations requires more time to empty from the stomach and be absorbed properly.  Consequently, water and energy are not available when they are most needed.