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I'm Dieting. I'm not Deprived.

7/17/2015

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Dieting and feeling deprived does nothing to improve my attitude. That kind of diet is short lived and ends in failure and see-saw weight loss and gain.

It is possible to change your diet, in order to lose weight, without feeling deprived. This involves  “fat-causing” habits--exchanging them for habits that cause weight loss and weight stabilization.

Use these tips to lose pounds and maintain stable  weight.

Recognize what makes you over-eat and work to change those habits
  • Stress eating – Feeling stressed? Occupy yourself with a something healthy until the temptation passes. Take a walk, exercise or simply drink a bottle of water.
  • Emotional eating – Do you have a problem with ‘comfort’ foods? Grab a healthy snack or a bottle of water--load your refrigerator of cupboard with them. 
  • Do you eat when you are sad? Take control. Walk or exercise and drink water.
  • Do you eat when you are bored? See all of the above. Find a time and mind consuming hobby. – Books, Jigsaw puzzles, crossword puzzles, beading, exercise, etc.

Often hunger pains are nothing more than dehydration. Before you eat, try drinking water first. Buy bottled water by the case and always have a bottle available

Don’t skip meals. Skipping meals may slow your metabolism. It saps your energy and  increases the risk of eating the wrong things like grabbing a candy bar or a  fast-food cheeseburger on the run.


Plan ahead to eat four smaller meals throughout the day.


Cut out 'white' - bread, cereal, rice, pasta. Eat only 100% whole grain!


Eat well-balanced meals. 
Fruits, vegetables and whole grains offer large portions for a small amount of calories. A meal should include:
Large serving of vegetables
Lean Meat
Whole grains
Fat Free Milk
If you need a desert, eat fruit



Healthy Snacks
Apple
Orange
Small bowl of grapes
One ounce of Nuts
Baby carrot sticks


  • Don't go to the grocery store hungry. Eat a healthy snack and make a list. 
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Memory Loss Risk

7/9/2015

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Over 600,000 Americans, under the age of 65, have early onset Alzheimer’s and other forms of dementia. Add to that the number of those who are over 65 and the threat begins to hit home.

The threat of losing the capacity to take care of one’s self in later years is a frightening thought. Almost everyone I know has at least one relative or close acquaintance who suffers from noticeable memory loss.

I remember hearing an old wife’s tale when I was young. My relatives always called fish ‘brain food.’ As it turns out, it wasn’t a tall tale after-all, there is some truth in it.

Recent studies show that you can lower your risk of developing Alzheimer’s disease by eating, salmon, mackerel and herring. These fish contain a high amount of Omega-3 acids called DHA. DHA is thought by nutritionists to protect against memory loss.

One study showed that people older than age 65, who ate Omega-3 rich fish at least once a week, were 60% less likely to develop Alzheimer’s as compared with those who rarely ate these fish. For eating only one fish dinner per week, that is a huge benefit.

Several studies suggest a Mediterranean diet for improved brain health. This diet is rich in fruits, nuts, legumes, whole grains, fish, wine and olive oil. These are all Omega-3 rich foods. The Mediterranean diet is also LOW in red meat.

The following is a list of habits that are thought to help prevent memory loss. Follow as many of these suggestions as possible to increase your odds of avoiding Alzheimer’s and dementia.

  • *Eat oily fish rich in DHA (in particular Omega-3) These are cold water fish – salmon, mackerel and herring.
  • *Drink fruit and vegetable juice at least three times a week. – This cuts your risk of Alzheimer’s and dementia by a huge 76%!
  • *Drink coffee. Coffee drinkers are 30% less likely to develop Alzheimer’s. The caffeine keeps the brain alert.
  • *Drink green tea. The main antioxidant in it helps to remove Alzheimer’s causing culprits, such as iron, from brain cells.
  • *Control your weight. People who are obese at midlife are three times more likely to develop Alzheimer’s.
Begin now to protect yourself against Alzheimer's and other forms of dementia. It's never too late.

My father suffered from vascular dementia. Watching him and the others who were residents of the Alzheimer unit brought home the importance of following the correct diet and researching all avenues to brain health.

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    Author

    Lynne Chapman served as Hair Site Editor of BellaOnline.com for fifteen years. She is a professional stylist and colorist of more than forty years.

    Get to know Rarity Peabody by reading The Evelynton Murder Series - beginning with Heart Strings.

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