Diet Weight Loss Weight Control using Mental Imagery

Diet Weight Loss Weight Control
 using Mental Imagery

For dieters who have felt despair or even hopelessness in their struggle to develop permanent weight control, a new technique may prove helpful. Diet Weight Loss Weight Control, using Mental Imagery, a visualization technique used by health professionals, actors, artists, writers and professional athletes, can be adapted to diet programs. Many diets are undermined by people trying to lose weight in the face of depression, anxiety, rejection and abandonment. Mental Imagery exercises can facilitate dieting by helping dieters reduce and overcome emotional symptoms that foster weight gain. It appears to be a new and effective tool to lose weight permanently.

Emotional problems stem from the variety of conflicts we all face from childhood to our present age. No one is free of conflicts. These conflicts may take the form of an obsessive compulsive eating disorder that leads to overeating and interferes with developing normal eating patterns. Once the psychological factors that contribute to overeating are recognized and accepted, dieters could attempt to reduce their effect through the use of mental imagery.

To illustrate how mental imagery is used let's examine the common symptom of depression, which tends to make dieting more difficult to maintain. Whether depression is a primary cause of your overeating or secondary to being overweight, either way you are depressed. Simple visualization exercises can help you fight and even overcome depression and its connection to overeating and thus improve your weight control.

Although one can imagine many imagery exercises to help with depression and overeating, a good imagery technique is to first see yourself in that state of mind. Visualize yourself as the world's most depressed person. Then plaster an enormous X across this person. Visualize the X and your depressed self disappear, followed immediately by a smiling, happy you appearing. Visualize giving yourself a hug and saying how wonderful a person you are and that you will no longer eat because you are depressed. At the same time reiterate that you are losing weight and gaining control over your excessive eating. Many persons also physically hug themselves as they do this exercise.

Imagery that is specifically directed to eating problems offers many dieters another way to control psychological components of overeating. The type and kinds of imagery exercises that the imagination dreams up is almost inexhaustible. Imagery becomes very personal and tunes into individual needs. You can imagine whatever you want. In addition to diminishing emotional conflicts related to overeating, you can also direct the imagery to stop compulsive eating habits, such as binging whenever you see food available on a dining table.

Visualize reaching for the food. At the moment you are about to pick up it up, the food bites your finger, or jumps off the table and laughs at you or it just disappears. There are no limits to the number of imagery exercises you can create or do each day. Practice the exercises three to ten times a day, while deeply relaxed, until the results are felt. Imagery exercises require weeks and sometimes months to become fully effective. Imagery can become a powerful tool for psychological and behavioral change and help give you the permanent weight control you seek.



http://ezinearticles.com/?Diet:-Weight-Control-and-Weight-Loss-Using-Mental-Imagery&id=5753425 - Diet Weight Loss Weight Control

Gym Routine for Losing Weight

With an easy-to-follow workout schedule, you can see noticeable results on the scale in as little as eight weeks. According to the Mayo Clinic, a safe and healthy goal for weight loss is dropping one to two pounds per week. This means that in as little as two months, you can lose up to 16 pounds. Below is a sample workout schedule that should be easy to fit into even the busiest schedule.

Weeks 1-4

The beginning of this workout plan will focus on shedding fat, building lean muscle and increasing your endurance.

Monday: Toning and Cardio

5 minute warm-up on cardiovascular equipment of your choice
10 minutes of cardio workout. On a scale of 1 to 10 in perceived exertion, aim for an intensity level of 6. This should cause slightly labored breathing, but you are able to maintain this pace for some time.
5 minute cool-down
3 sets of bicep curls
3 sets of tricep pulldowns with rope
3 sets of lateral pulldowns on cable machine
3 sets of front raises with dumbbells
Tuesday: Off 

Wednesday: Cardio and Core

5 minute warm-up on cardiovascular equipment of your choice
3 sets of plank exercises. Hold each for 30 to 60 seconds.
3 sets of crunches on a stability ball
3 sets of bicycle crunches
10 minutes of interval training on cardiovascular equipment of your choice
5 minute cool-down
Thursday: Off

Friday: Cardio and Lower Body

5 minute warm-up on cardiovascular equipment of your choice
3 sets of lunges with dumbbells
3 sets of squats onto stability ball
3 sets of leg curls on machine
10 minutes jogging on the treadmill
5 minute cool-down
Saturday: 30 minutes of brisk walking

Sunday: Off

Weeks 5-8

For the next segment of this workout plan, expect to step up the cardiovascular training and your strength training. 

Monday: Toning and Cardio

5 minute warm-up on cardiovascular equipment of your choice
20 minutes of cardio workout. On a scale of 1 to 10 in perceived exertion, aim for an intensity level of 7. This should cause labored breathing and a definite feeling of fatigue.
5 minute cool-down
3 sets of bicep curls on cable machine
3 sets of incline dumbbell press
3 sets of tricep kickbacks on a bench
3 sets of lateral pulldowns on cable machine
3 sets of lateral raises with dumbbells 
Tuesday: Off

Wednesday: Cardio and Core

5 minute warm-up on cardiovascular equipment of your choice
20 minutes of intervals: 90 seconds at a level 9 in perceived exertion followed by 30 seconds at level 3 in perceived exertion. Repeat 10 times.
5 minute cool-down
3 sets of plank exercises. Hold each for 60 seconds
3 sets of side plank exercises. Switch sides to complete one set
3 sets of straight leg raises on a bench
Thursday: 20 minutes on cardiovascular equipment of your choice

Friday: Cardio and Lower Body

5 minute warm-up on cardiovascular equipment of your choice

Saturday:
20 minutes
 on the stationary bike

10 minutes jogging on the treadmill
5 minute cool-down
3 sets of lunges with dumbbells
3 sets of squats with dumbbells
3 sets of seated calf raises with dumbbells
3 sets of side lunges with dumbbells
Saturday: 20 minutes on the stationary bike

Sunday: Off

For each workout, aim to complete 10 to 12 repetitions per set. When selecting dumbbells for your exercises, choose a pair of dumbbells where your muscles reach fatigue by the last repetition of each set. 


http://www.fitday.com/fitness-articles/fitness/exercises/lose-weight-in-8-a-sample-8-week-workout-schedule.html#b - Gym Routine for Losing Weight

What to Eat for Breakfast to Lose Weight

Slimming Help 4U

It would seem that most people underestimate the benefits of breakfast and the part it plays in weight loss. 
                                       
It amazes me how many people skip breakfast and then wonder why they are so hungry by lunchtime. Some of my friends say they don’t feel hungry first thing in the morning so they grab a quick coffee before leaving for work. Parents who say they don’t have the time nor the inclination because they are busy organizing the children before the school run. 

Well, I can understand having had children myself that when you’re on the go, it is hard to relax but believe me, it is worthwhile sparing the time for yourself and it need not take you long. It astonishes me that some people skip breakfast in the belief that they’ll lose weight by restricting themselves to two meals instead of three. The problem with this is that by lunchtime they feel famished and invariably eat double the quantity and what about the nibbling in-between meals? A few almonds are good nibbles but not cakes and biscuits.
Every healthy diet going includes breakfast because it’s the most important meal of the day. 

After 8 or more hours of sleep the body needs food and drink to function properly. But the key to losing weight or maintaining it is to do it properly. When and what to eat for breakfast to lose weight? Well, eat as soon as you can after getting up because studies have shown that the metabolism is kick-started as soon as you eat and the fat-burning begins. To avoid those mid-morning hunger pains eat filling foods such as high-fibre and high-protein options with their slow- digesting nutrients that keep you feeling fuller for longer. Rolled oats cooked (porridge) is my favourite especially with sliced banana or blueberries and a tsp of honey. I make it with half water, half semi skimmed milk. Bite sized fruit followed by scrambled eggs with mixed grain bread is another option. 

How about honey sweetened  brown rice which provides energy in the form of B vitamins coupled with high-fiber? Prepare the rice by cooking the night before; then all you need to do next morning is add honey, raisins, some chopped apple and a pinch of cinnamon and there you have it, a breakfast that is certainly different and very delicious! You can substitute other grains if you don’t like rice such as quinoa, oats, buckwheat, rye, barley, millet or red wheat. Another favourite of mine is % natural Greek yogurt with muesli  and blueberries or chopped dried apricots – yummy! These are just a few ideas for what to eat for breakfast to lose weight. Using a little bit of imagination goes a long way but then so does knowing what to eat and what not to eat.

One of the best all round natural diets is the Mediterranean diet. Known for using fresh produce and keeping processed foods to a minimum it is low in fat and promotes overall wellbeing. As breakfast is so important, here are a few Mediterranean diet breakfast ideas that will increase your energy, improve your mental abilities and help your cholesterol levels also help in controlling weight. The following foods are staple breakfast foods: whole-grain bread or whole-grain cereal, dairy products like low-fat natural yogurt, half-fat milk and eggs. Choose a lean protein for which fish is a good example. Fresh fruit in season are best or vegetables. Nuts and seeds are made up of healthy fats and are beneficial to your heart. 

A plant-based oil like olive oil is the best to use for cooking or drizzling but please make sure it is Extra Virgin Olive Oil because it has only been pressed once; therefore it has the best nutritional value.
So what to eat for breakfast to lose weight but at the same time feel satisfied? There are so many different combinations but one of the most filling and versatile foods is the common egg and what better way to serve it than in the form of an omelette. 

With so many fillings to experiment with you are spoilt for choice. There are bell peppers, tomatoes, garlic, feta cheese, olives, mushrooms. The list is endless! For something quick for those with little or no time simply spread a little almond butter on a slice of mixed grain bread and top with banana slices and raisins – Mmmm Delicious! 
         
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Food Rich in Vitamin D - Low D Levels Linked to Weight Increase

Food rich in vitamin D include fish and fish liver oils...and small amounts are also found in beef liver, cheese, and egg yolks. These foods have the benefit of providing vitamin D3 (cholecalciferol) which is known to be more effective than the vitamin D2 found in some fortified foods.

The US National Institute of Health lists the nutrient values of foods high in vitamin D as follows: 

Cod liver oil (1 tablespoon): 1,340 IUs
Sockeye salmon (3 oz. cooked): 794 IUs
Mackerel (3 oz. cooked): 388 IUs
Tuna fish (3 oz. canned in water & drained): 154 IUs
Milk (1 cup fortified): 115-124 IUs
Orange Juice (1 cup fortified): 100 IUs
Unless we are eating salmon every day, it is difficult to attain the daily 1,000 IUs of vitamin D recommended for adults by the Canadian Cancer Society; the 2,000 IUs recommended by Dr. Michael Holick (author of the UV Advantage); or the 5,000 IUs recommended by the Vitamin D Council, solely from foods rich in vitamin D.

IS COD LIVER OIL THE SOLUTION?

Cod liver oil certainly appears to be the most promising of the foods rich in vitamin D but there are several factors to consider before choosing this as your vitamin D program: 

Vitamin D is not absorbed well without complementary vitamins

Cod liver oils vary significantly in the amount of vitamin D they provide

Several tablespoons a day may be necessary to maintain recommended blood levels of vitamin

Complementary Vitamins

The Vitamin D Council warns that a variety of vitamins and minerals are needed to help the body use vitamin D properly. These include: 

magnesium
zinc
vitamin K2
boron
genestein
a tiny amount of vitamin A

Magnesium is the most important of these complementary factors but is rarely included with cod liver oil. Taking cod liver oil (or increasing vitamin D through supplements) could actually worsen an underlying magnesium deficiency...which is already common throughout North America.

Brands of Cod Liver Oil

Most brands of cod liver oil go through a process that removes all of the natural vitamins including vitamin D...although some manufacturers add vitamins to the final product. Cod liver oil that is unheated, fermented and produced with a filtering process that retains the natural vitamins is widely recommended. But most popular brands provide only 400 IUs of vitamin D per teaspoon (the equivalent of 1,200 IUs per tablespoon) which is well below recommended levels. During the winter months in northern regions (north of Boston, Rome and Beijing) several tablespoons would be required each day to maintain adequate blood levels-and additional magnesium would be required to facilitate absorption.

Many brands of cod liver oil have the benefit of providing EPA and DHA acids (which are valuable for the brain and nervous system) but few provide the higher dosage recommended by a growing number of vitamin D experts.

Although manufacturers argue that their oils provide more absorbable nutrients because of the high vitamin A content...this is widely disputed as vitamin A deficiency is rare in developed countries. Indeed, too much vitamin A may prove toxic and is particularly dangerous during pregnancy.

A good bone building supplement is an excellent complement to a diet of foods rich in vitamin D. A higher quality supplement will not only provide additional vitamin D3 but also the magnesium and vitamin K needed to facilitate absorption. Although cod liver oil is one of the foods rich in vitamin D...it may not provide as much absorbable vitamin D as expected while providing a false reassurance that intake is adequate.


http://ezinearticles.com/?Foods-Rich-in-Vitamin-D---Is-Cod-Liver-Oil-the-Solution?&id=4362161 - Food Rich in Vitamin D

Health Fitness Issues

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My motto is ‘Keep Moving’. Yes, you need to rest your body and that time is when you sleep at night but for the sake of your physical and mental health you need to organize your life so that you spend at least 1 hour a day being active.   

There’s no denying the ‘Feel Good Factor’ you get during and after you have exercised, be it dancing, aerobics, running or even walking round the block in the fresh air. Even when you’re feeling tired after a long day at work or because you didn’t sleep well the night before, it is the best pick-me-up there is.

Our bodies need to move for everything to work properly. But it is a sad reflection of the times we live in that so many people are overweight due to being slouched in front of computers all day in their jobs and to add insult to injury they slump in front of the TV at night or play computer games and the crying shame is that so many of our children are following suit and jeopardising their future health. Now I’m not suggesting we turn back the clock...........we can’t! However we can bring balance back into our lives and into the lives of our children before it is too late; we owe it to them.

It’s a modern day phenomenon that far too many people have health fitness issues. Eating healthy food and being aware of portion control will certainly help reduce those calories but how to burn more fat without dieting? Well, providing you’re not so big that it’s down to a knife job, the one and only sure way of burning fat is by exercising. 

However, I do realize that as human beings we get bored with routine so make it interesting by varying it. There are so many activities to choose from such as swimming, dancing, walking, running, cycling, tennis, volleyball; whatever you choose it is important that you enjoy it. Otherwise you will’ throw in the towel’ and that will be the end of the story.
Of course time is an issue for most of us so that’s why it helps to get into a regular exercise schedule.

It is better to do short 10 min walks during the day or get up earlier and do 30 minutes of exercise before work if you don’t have time to do a full workout in the day. Then gradually increase the days to 3 a week. When you can walk leave the car behind. 
Exercising on your own can be boring so how about joining up with friends or make new friends doing fitness classes or doing team sports. The camaraderie can really lift your spirits but may not be for all of you because if you’re a person with health fitness issues and self-conscious you might feel more comfortable exercising to a DVD in your own home until your self-confidence improves.     

Returning to what I said in the beginning about exercise giving you the ‘Feel Good Factor’ is true because yes, you see your body metamorphose as the fat falls away but there is something else happening to you. Studies have shown that exercise causes chemicals called endorphins to be released into our bodies which then interact with the receptors in the brain which makes us feel happy. 

Regular exercise puts you in a more positive mood and helps alleviate depression. You fall asleep more easily and are less likely to wake up in the night as long as you leave at least 3 hours between exercise and bedtime. For those amongst you who suffer from insomnia, try practicing yoga coupled with deep-breathing techniques. Give it 3 or 4 months and you should see a marked difference in your sleep pattern. If the thought of working-out or walking in the morning before work seems impossible, make the effort of going to bed earlier when you can. Going to bed an hour earlier can really make a difference to the way you feel the following day.

Regular exercise can help other health fitness issues such as stress, anxiety and low self-esteem and with regards to the health benefits, well it goes without saying that it tones and strengthens muscles, boosts energy levels, strengthens your heart and lowers blood pressure. 


To hear what else I like to say, check out >> http://slimminghelp4u.com << or to learn more about avoiding >Health Fitness Issues <<click here

Healthy Spinach Recipes

Smoked Chicken and Spinach Recipe 

Healthy spinach recipes
 with chicken

Preparation time 10 minutes 
Total cooking time.-10 minutes 
Serves: 4

Ingredients for the smoked chicken and spinach recipe:

- 300 g (10 oz.) smoked chicken breast 
- 1 tablespoon olive oil 
- 100 g (3 ½ oz.) marinated chargrilled capsicum, cut into strips 
- 1/3 cup (50 g/1 3/4 oz.) pine nuts 
- 1 bunch (500 g/1lb) English spinach, trimmed 
- 1 tablespoon light sour cream 
- 2 teaspoons wholegrain mustard 
- 1.4 cup (7 g/ 1/4 oz.) basil leaves, shredded

Directions for the smoked chicken and spinach recipe:

1. Cut all the chicken into thin strips.

2. Heat a wok over high heat, add some oil and swirl it to coat the base and side of the wok with oil. Then add all the chicken, the capsicum and the pine nuts and stir fry them for about 3-4 minutes or so, or until all the nuts are golden. After that, add all the spinach and stir-fry it for about 2-3 minutes, or until it becomes just wilted.

3. Add the sour cream, the mustard and the basil to the wok and toss them well until they will thoroughly combine. Then season them with salt and some pepper before. Serve immediately.

Nutrition Value for the smoked chicken and spinach recipe:

- Protein 22 g: 
- Fat 13 g; 
- Carbohydrate 2.5 g; 
- Dietary Fibre 4.5 g. 
- Cholesterol 45mg; 
- Energy 900kJ (2l5cal)

Note:

1. It is almost common knowledge these days that smoked chicken breast and marinated chargrilled capsicum are available at specialty delicatessens.


http://ezinearticles.com/?Smoked-Chicken-and-Spinach-Recipe&id=3762768 - Healthy Spinach Recipes