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Postby kate_turner2000 » Mon Mar 26, 2007 3:26 pm

MOnday 26th March

TIP #63 DONT DO IT IF YOU DONT LIKE IT


You hate fish, but that doesn't mean you stop eating. The same is true for your workout. "If I'm going to recommend exercise, I can say running is the best," Dr. Deitrick says. "But if a person doesn't like running, guess what? They're not going to do it. They don't care what the benefit is." The "perfect" exercise is the one you're happy doing, and you have plenty of options, indoors and out. So don't suffer through a less-than-stimulating routine. Find an exercise you like cycling, yoga, hiking, that rowing machine in the corner of the gym that no one ever uses and you'll find yourself wanting to exercise.

Health.yahoo.com
Copyright © 2007 Rodale Inc. All rights reserved. Women's Health ® is a Registered Trademark of Rodale Inc. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc.
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Postby kate_turner2000 » Wed Mar 28, 2007 5:16 pm

Tuesday 27th March

TIP # 64 CHOCOLATE FACTS

The link to migraines
Migraines are debilitating headaches caused by spasms of the arteries leading to the brain. The underlying mechanisms remain unclear, but a number of triggers seem to be needed to start the migraine process. Certain foods, including chocolate, are commonly cited as triggers. However, for most sufferers, chocolate can’t start the migraine chain reaction by itself. Numerous international trials have found that other factors, such as stress (as a result of tiredness, excitement or anger) and hormones, need to be present at the same time. Fasting and eating some other foods may also play a role.

More research is needed before chocolate can be completely exonerated, but the evidence so far seems promising for chocolate lovers.

Acne and pimples
A recent Melbourne study has shown that around 70 per cent of people believe that certain foods can cause or exacerbate acne. Chocolate was indicated as one of the main culprits. There is no evidence to date to back up this long-held belief. Research has not identified compounds, ingredients or naturally occurring chemicals in chocolate that can either trigger acne or make it worse. However, some scientists now suggest that a high glycaemic index diet, combined with a high intake of refined carbohydrates (sugars, white flour etc), may be linked to pimples.

Obesity
Specific foods do not cause obesity. Overeating in general, along with inactivity, are the main culprits. If a person regularly eats more food than their body needs, they will store the excess energy as body fat. Chocolate is energy dense, which means it contains high levels of kilojoules for its weight - approximately 2,200kJ per 100g.

Regularly eating energy-dense foods can be a fast way to gain excess weight, but it would be wrong to say that regularly eating chocolate will lead to obesity.

A person with a healthy diet and lifestyle can safely eat chocolate in moderation without fear of weight gain. Traditional Mexican cuisine uses dark chocolate in savoury white meat and vegetable dishes. Chocolate eaten this way has a lower energy density (which is desirable if watching your weight) because it is being ‘diluted’ by the less energy-dense vegetables and meat.

Diabetes
Studies have shown that small amounts of chocolate can be eaten by people with diabetes without any significant adverse impact on their glucose control.

http://www.betterhealth.vic.gov.au & Deakin University
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Postby kate_turner2000 » Wed Mar 28, 2007 5:18 pm

Wednesday 28th march

TIP #65 CUTTING OUT SALT



Cutting out salt
Salt is a traditional flavour enhancer, but research suggests that a high salt diet could contribute to a range of disorders including high blood pressure. Suggestions include:
Don’t automatically salt your food - taste it first.
Add a splash of olive oil or lemon juice close to the end of cooking time or to cooked vegetables - it can enhance flavours in the same way as salt.
Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.
Limit your consumption of salty processed meats, such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf.
Choose reduced salt bread and breakfast cereals. Breads and cereals are a major source of salt in the diet.
Iodised salt is best. A major dietary source of iodine is plant foods; however, there is emerging evidence that Australian soil may be low in iodine and this results in plants that are low in iodine. If you eat fish regularly (at least once a week), the need for iodised salt is reduced.
Avoid salt-laden processed foods, such as flavoured instant pasta, canned or dehydrated soup mixes, chips and salted nuts.
Margarine and butter contain a lot of salt but ‘no added salt’ varieties are available.
Most cheeses are very high in salt so limit your intake or choose lower salt varieties.
Reduce your use of soy sauce, tomato sauce and processed sauces and condiments (for example mayonnaise and salad dressings) because they contain high levels of salt.
Use herbs, spices, vinegar or lemon juice to add extra zing to your recipe and reduce the need for salt.


http://www.betterhealth.vic.gov.au & Deakin university
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Postby kate_turner2000 » Wed Mar 28, 2007 5:20 pm

Thursday 29th March

TIP #66 Other tips FOR FOOD


Suggestions include:
Spend a little time on presentation. You are more likely to enjoy a meal if it’s visually appealing as well as tasty.
Make every meal an occasion. Set the table. Eat with your family. Give yourself the opportunity to enjoy your food without distractions like television.
Long term deprivation, such as crash dieting, doesn’t work. Allow yourself the occasional guilt-free treat.
You are less likely to overeat if you eat slowly and savour every mouthful

http://www.betterhealth.vic.gov.au & deakin university
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Postby kate_turner2000 » Fri Mar 30, 2007 3:17 pm

Friday 30th March

TIP #67 CURBING YOUR CRAVINGS

To curb cravings don't …


Wait too long between meals. Most women should eat every three to four hours and most men can wait between four and five hours.
Cut out an entire food group from your diet unless instructed to by a health professional for allergy reasons. Failing to eat carbohydrates will not only make you crave them more, but it will also make you over-eat other foods to compensate. A balanced eating plan that incorporates all food groups is the only way to give your body all the nutrients it needs.
Stop indulging altogether. If you love chocolate, set yourself the goal of having three squares three times a week. Fitness expert Marsh Hudnall of women's weight management facility Green Mountain, says that in moderation, favourite high-calorie foods can help you stay within a well-balanced diet and achieve a healthy weight.
Forget to use other things to take your mind off your cravings. Often we snack because we're bored, so instead of watching TV, get outdoors and enjoy the sunshine. You could also meet a friend for a walk, rather than a meal or coffee, or take up a new hobby such as dancing or painting.


To curb cravings do …


Restock your fridge with healthy snack options. If your kitchen is packed with Tim Tams and Savoury Shapes then that's what you'll reach for, even if you don't really feel like them. Dried fruit, nuts, health bars, rice cakes, fruit, and popcorn all make good alternatives.
Get your blood sugar levels checked. Studies indicate that people with cravings often suffer from blood sugar fluctuations because they eat too much of the wrong type of carbohydrates. This can cause cravings, water retention, excessive thirst and mood swings. If this sounds like you, see a doctor who can help you regulate it.
Choose to eat foods that have a low-GI because they'll keep you fuller for longer. These include vegetables, beans, fruit, whole-grain cereals, oats, rye bread, brown rice and pasta.
Skip the processed and packaged foods. Take-away and microwave meals are often full of sugar, salt and artificial flavours, so the more you have of these, the more you'll crave the 'added extra' in your normal meals. Try and eat fresh food as much as possible.
Change your habits. Craving a coffee first thing in the morning or a bar of chocolate before you go to bed can be the result of habit. Mix up your routine and you'll soon see your cravings disappear.
Sticking to the plan
Curbing your cravings will take some willpower, but once you change your bad habits, you'll feel and look better for it. Remember it's always easier to give in than resist temptation, so challenge yourself and take the high road!

Article by Melissa Ironside, January 2007
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Postby Ally » Fri Mar 30, 2007 4:03 pm

So true....thanks for digging these articles out for us Kate!!
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Postby kate_turner2000 » Fri Mar 30, 2007 4:19 pm

no probs glad y'all appreciate it :)
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Postby KimE » Sat Mar 31, 2007 9:54 am

Some wonderful gems in there Kate. Love the do's and don'ts one.
Kim - To thine own self be true
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HANDY HANDY TIP

Postby bunny » Thu May 17, 2007 1:29 pm

here's a good tip:

when you are out with some one and your having some cake or something naughty but so lucious to eat.

Rule 1. Have a mouthful and saver the flavour, really taste the flavours on your tongue.

Rule 2. Have a second Mouthful to curb that craving.

Rule 3. pass the cake (naughty food) to, husband, friend etc..
and as the old saying goes... Let THEM eat cake. litteraly
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