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Going Beyond Discipline In Weight Loss

Going Beyond Discipline In Weight Loss

When it comes to achieving lasting weight loss, discipline is without a doubt a key requisite of success.

However, should it come at the cost of everything else?

Should you force discipline upon every aspect of your life?

Should discipline trump pleasure, and spontaneity?

Definitely not, as if you’ve been rigidly following a plan for diet and weight loss, you will come to resent it very fast if it leaves no room for mistakes, or random events.

So, instead of focusing strictly on having discipline for your weight loss goals, try these attainable, yet realistic tips to further your progress:

Have Fun

If your workout requires you to wake up at 4 am every single day and have a run on the treadmill for an hour, sooner rather than later you will begin to resent training. Instead, keep activities fun. If you enjoy spinning classes, go for it.

We are not saying that a few sessions of your early morning workouts would be bad, but do not make it so rigid and inflexible that your psyche suffers as a result.

Eat What You Like

Whoa there, before you get any ideas, let’s clarify, I do not mean eat fries for lunch and peanut butter and jelly sandwiches for dinner.

Instead, I’m referring to making sensible choices that are in line with your taste preferences.

Don’t like carrots, but love broccoli? Then have your fill of broccoli! Hate turkey, but like salmon? More power to you, those omega-3’s will come in handy too!

There is a vast amount of healthy food choices, more than enough for anyone to find their favorites.

Don’t follow a regimented diet of sawdust and nails; you are much more likely to flop completely if it feels as if you’re being force-fed all the time and you are miserable because of what you are eating. This is one of the main reasons that fad diets don’t work.

In addition, moderation is one activity that greatly boosts the probability of success in losing weight and keeping it off. Moderation means that you can still indulge, but only on occasion, and in very small portions. Think two bites of pie versus two slices.

 

Drink And Be Merry!

Now this is important when it comes to the occasional drink- moderation. Typically, alcoholic drinks are completely devoid of nutrients, and loaded with empty sugary calories. However, making wiser choices could help you along your way.

Instead of opting for that beer, how about a glass of red wine? Red wine is loaded with useful anti-oxidants, and research has shown that the resveratrol in red wine is very beneficial to health. What’s the worst that can happen? You’ll look classier than 99% of other people in the room!

Develop A Sleep Routine

Sleep suffers at the expense of a social life, 9 times out of 10. However, with smart planning, you can have the best of both worlds.

Typically, most people don’t work Saturdays, so, instead of hitting the club or wherever on Sunday night, you can dedicate Friday to that.

That way, you can sleep in later on Saturday, still offering your body the rest it needs. Set a weekday sleep timer for 10PM the latest, as chances are you will have to wake by 6 in the mornings, and sleep deficit quickly adds up.

Drink More Tea

Not many people realize, but replacing 2 or 3 beverages a day with good old green tea can lead to marked decreases in body fat over time, as well as offer high levels of hydration.

Water alone gets tiring after a while, so instead of having to reluctantly down it by the gallon, mix it up with some refreshing tea.

Conclusion

When it comes to effective weight loss techniques, discipline is important. However, it must not come at the expense of giving up everything you enjoy, as your efforts will leave you resenting the goal.

Make smart choices, substituting things you enjoy, and before you know it, your pants will be falling down, and your clothes will become saggy!

 

 

10 Key Foods To Add To Your Weight Loss Plan

10 Key Foods To Add To Your Weight Loss Plan

 

We are all aware of the foods that cause weight gain, but many people are unaware there are foods that can aid in weight loss. Many people tend to focus on the foods they need to cut out of their diet, instead of focusing on the foods to add.

While cutting unhealthy foods from your diet is essential to weight loss, adding foods into your diet is easier to do and can be just as essential in your journey into weight loss. Below, we are going to cover ten foods that are not only key in promoting healthy weight loss, but easy to access and prepare.

  1. Pistachios: These nuts are the perfect snack when you are trying to lose weight because they are high in protein, fiber and healthy, unsaturated fats which are good for your brain and heart. Even though shelled pistachios are convenient, the longer amount of time you spend shelling them yourselves, the more satisfying the snack is going to be.
  2. Mushrooms: The Weight Management Center at Johns Hopkins Bloomberg School of Public Health reports a study that found substituting mushrooms for meat ca lead to significant weight loss. Mushrooms are actually very similar to meat with their rich and dense texture, and they hardy and filling making them an ideal substitute for meat. Mushrooms are indeed nature’s perfect food, loaded with nutrients of various kinds, versatile in cooking, can be eaten raw or cooked and they are very low in calories.
  3. Yogurt: Scientists aren’t yet 100% sure why yogurt is linked with weight loss and thinness, but it is possible that it is because yogurt contains high amounts of beneficial probiotics. These probiotics promote a healthy gut flora, which could lend to why people who regularly eat yogurt don’t tend to gain weight.
  4. Oat Bran: Oat bran is high in fiber, which will make you feel full and aids in speedy elimination. Oat bran also absorbs fats, which is why it is recommended to lower cholesterol and will help aid you in your weight loss journey.
  5. Olive Oil: It probably seems odd to find a fat among a list that is supposed to help you cut the foods that cause weight gain. However, olive oil is monosaturated, which makes it a healthy part of a diet. In fact, the oleic acid that is found in olive oil is transformed in the small intestine to a compound calls oleoylethanolamide, or OEA. OEA relieves hunger and suppresses your appetite by sending signals to your brain telling it that you are full.
  6. Spinach: High in protein and low in calories, spinach is full of vitamins A and C, antioxidants and folate. Steaming your spinach will help you retain the vitamins and absorb the calcium in spinach. You can add spinach to stir fries, pasta, soups and omelets, or eat it as a salad. The protein in the spinach will help you feel full without loading you down with calories.
  7. Light Canned Tuna: Loaded with protein and DHA, canned light tune is one of the best, not to mention affordable, fish for losing weight especially from your belly area. A study that was published in the Journal of Lipid Research found omega 3 fatty acids and especially DHA to be able to turn off belly fat genes.
  8. Eggs: Eggs are probably the cheapest, easiest, and most versatile way to increase your protein and help you feel full. Eggs are loaded with iron, amino acids, and antioxidants. Even though it’s been said that the whites are healthier than the yolks, don’t skip out on the yolks. Eggs yolks contain a nutrient called choline, which is known for having fat fighting properties. When you are shopping for eggs, we aware of the labels and try to purchase organic eggs that are free from antibodies, hormones, and vaccines.
  9. Peanut Butter: Eating too much peanut butter is going to wreak havoc on your waist line, but keeping to the standard two tablespoon serving is going to give you a great dose of muscle building protein and healthy fats. Look for peanut butter that is unsalted, and without added sugars and hydrogenated oils to reap the most benefits. If you aren’t a fan of peanut butter and jam, you can also stir the spread into hot oatmeal, add it to a smoothie, or enjoy it with fresh produce.
  10. Sprouted Whole Grain Bread: Most people hear bread, and automatically think it’s a carbohydrate nightmare that is going to ruin every effort they have put into weight loss.

Sprouted whole grain bread is not only delicious, it is also loaded with folate rich lentils, proteins, and the very healthy barley and millet.

This bread is low in calories and high in protein, making it a great way to fill your craving for a sandwich in a healthy way.

Final Thoughts

It is important to remember that calorie counts can be misleading.

Not all calories are created equal and it is essential to ensure you are getting your calories from foods that are going to make you feel full and boost your health.

By incorporating the foods listed here into your diet, you are sure to lose additional weight and see results.

 

Withings Smart Body Analyzer

Withings Smart Body Analyzer

This Withings Smart Body Analyzer can become your best friend as you struggle through weight and other issues to get healthy and fit. You’ll have all the body stats needed to make decisions about how you’re living your life.

The Health Mate app is downloaded to a WiFi or Bluetooth device and you’re ready to go through the super-easy setup. Then you can begin tracking your journey to better health. The Withings Smart Body Analyzer is also compatible with products such as Apple Watch.

It’s not all about weight either – it’s about your body fat composition, environmental information such as indoor air quality and heart rate measurement. After each daily weigh-in, you’ll immediately get the data as it’s synced to your device.

You can even personalize the screen to display the information in any order you like. If you have the Withings activity tracker you can use it to track steps – but, it’s also available through the Health Mate app.

If you’re an avid jogger or outdoor enthusiast or simply want to know if you should take your umbrella to work, you can display the weather and temperature expected for the day.

Each user of the analyzer in your family (up to 8) can set up their user profile and get their own data from the device. The scale will automatically recognize who the user is and display accurate, updated information for that person.

Other features you may use on the Withings Smart Body Analyzer include measuring your water levels and temperature each time you weigh. It can be updated every 30 minutes.

Science and the medical community are finding out more about our overall health and how to prevent devastating health occurrences such as a heart attack or stroke. Now, we can detect a problem before it happens by watching our stats.

With the new technology such as the Withings Smart body Analyzer, you can monitor your health on a daily basis and perhaps keep a health problem from becoming worse or from a devastating incident from happening that could have been prevented.

Physicians now recommend smart scales for their patients who either have a heart or other medical condition. Also, patients who are at risk for developing a condition which may be prevented if caught early should keep track of weight and other body compositions.

Don’t leave your health at risk when you can easily monitor it on a daily basis and put your mind at ease. You can also plan your path to help by knowing what you should change about your lifestyle.

The Withings Smart Body Analyzer may be your first step to getting healthy and fit. Every time you step on the scale you’ll be getting answers you need to health problems you may be facing.Top of Form

Nokia Body Cardio

Nokia Body Cardio

Now it’s possible to take more control of your own health – just by stepping on the scale. The Nokia Body Cardio scale helps you assess your cardio health and your body’s composition (weight, percentage of body fat/water and muscle and bone mass).

Heart disease is one of the leading causes of premature death today. Most people don’t even know they have a problem until the first heart attack. Rather than waiting for your yearly checkup from a health care provider, you can now track your own heart health.

The Nokia Body Cardio lets you assess cardio health by heart rate and the medically recommended, Pulse Wave Velocity. This technology lets you track the speed of your heartbeat by the waves around the arteries.

Besides focusing on heart health, the Nokia Body Cardio scale gives you an analysis on your body’s composition – muscle and bone mass, weight and percentage of body fat and water.

Nokia is known for its leadership in cutting edge technology so it’s no surprise that it’s body cardio scale was named best-in-class accuracy with its patented detector that provides the best in accurate measurements.

The Health Mate app tracks your health data and automatically synchronizes the information so it appears instantly on the screen. And, Health Mate works with Wi-Fi or Bluetooth to present the data you need from every weigh-in.

Powerful and accurate, this scale helps you get to know your body and the signals it gives. That knowledge will help you take control of your own health and take steps needed to make it better and less prone to chronic diseases.

One thing that contributes to heart and other health problems is stress. That’s what makes the Pulse Wave Velocity feature of the Nokia Body Cardio scale so valuable – it provides an accurate assessment of your cardiovascular health every day and also lets you know how it’s improving in future days.

Your entire family can take part in a quest to get healthy. This Nokia scale measures data for up to eight people in your family and recognizes each person so the data is presented accurately to each one.

There is a special tracker on the scale that measures pregnancy and baby health. All of the data, including body, weight and heart health can be accessed all day – every day so you can plan your future diet and exercise programs to achieve the best health results.

This ultra-thin scale is made from heat-tempered glass and you can use it on any surface. Using the Nokia Body Cardio scale can awaken your senses to your health and make you more enthusiastic about monitoring it and changing your lifestyle to achieve your health goals.

Nokia Body+

Nokia Body+

The sleek, black Nokia Body+ Body Composition Vi-Fi Scale is a thumbs-up to modern technology. Now you can get a full body composition analysis, track your weight goals and manage calories and even get a weather forecast for the day – a great feature for runners or outdoor enthusiasts.

You can have all that and more with the Nokia Body+ that uses all the technology available today to give you everything you need to plan and meet your weight and fitness goals.

It’s like having your own personal trainer – the Nokia Body+ records all your pertinent fitness history automatically and will reward you when you do well. It also coaches you if it shows you’re slacking to make sure you do your best.

The body analysis you’ll receive from the Nokia Body+ includes weight, percentage of water and body fat and bone and muscle mass. You’ll get an automatic synchronization each time you weigh which will appear in the Health Mate app.

Each member of your family (up to 8 users) can use the scale to monitor their own weight and health history and the Nokia Body+ will always know who is entering the information, so it never gets confusing.

With all the valuable information you’ll receive about your weight and fitness, achieving your goals will be easier because it’s all done for you with all the technology offered today.

The Health Mate app can be used with Bluetooth or Wifi and whether the data results are positive or negative, you’ll know what you have to do to keep on track. In fact, those who use the scale daily and can track their nutrition and fitness tend to lose more weight than those who don’t.

The Health Mate app can also be paired with other fitness apps such as Lose It!, Weight Watchers and Runtastic. This service is a boon for busy, on-the-go people who make time to exercise, but rarely have time to record results – or calculate them accurately.

Your health is the most important thing you can work on during your lifetime and anything you can do to keep it on the right track is a step in the right direction. It makes it easier to discuss certain issues with your doctor, too.

Knowing on a daily basis how your weight and other health issues are fluctuating is a phenomenal service that the Nokia Body+ can provide. It takes one more thing you have to remember off your shoulders and provides instant access to important information.

It’s never been easier to record, track and manage your weight and fitness goals. The Nokia Body+ will tell the complete story accurately and efficiently and you can be sure you’re giving your body exactly what it needs for complete health and well-being.

Wifi Smart Connected Body Fat Bathroom Scale

Wifi Smart Connected Body Fat Bathroom Scale

Bathroom scales are smarter than they used to be. When you step on the Wifi Smart Connected Body Fat Bathroom Scale, it’s almost like going to a doctor for an overall health assessment – but at your own home.

You’ll get the entire picture of health issues such as body fat, weight (and water weight), bone mass, BMI, muscle mass and bone mass. It’s all available with the Weight Gurus free app or with other favorite apps.

There’s an oversized LCD screen that is backlit for easy reading – and all you have to do is step on the scale to weight yourself and the Wifi Smart Bathroom Scale will calibrate automatically. The scale automatically turns off when you’re finished.

You can have up to eight registered users, so the entire family can track their weight and health on this one scale. The glass surface of the scale can weigh up to 400 pounds and is also non-slip for safety’s sake.

Greater Goods manufactures the Wifi Smart Bathroom Scale and you can get help at any time if needed through their support staff. You won’t likely need help with the setup because it’s so easy and self-explanatory.

Simply download the app and the connectivity is seamless. You’ll get super accurate numbers with the high-precision sensors on this bathroom scale so you can quickly see your stats and how you’re meeting your goals without pen and paper.

This smart scale is the best way to assess your workout either on a daily basis or whenever you want. It can be a positive motivation tool to keep you moving along on your journey to weight loss and good health.

No more logging your weight into an app. The Wifi Smart Connected Body Fat Bathroom Scale does it for you every time so you won’t take the change of forgetting. If you’re a visual person, you’ll love the graph you get of how your weight is fluctuating.

You’ll also love that the warranty is for 5 years – four years longer than the norm. Most of all, you’ll have a true monitor of some of the most important measurements of your health – such as BMI.

BMI or body mass index is meant to show the amount of muscle, fat and bone tissue as it relates to height. According to the results, you might be classified as below weight, normal weight, overweight or obese.

Cardiologists are now recommending the smart scales so the individual can keep in touch with how they’re doing in the weight and BMI categories because negative changes can be an alert to do more to keep your weight at a normal level.

You don’t have to wait to get an assessment of your health relating to heart disease and stroke when you have the Wifi Smart Connected Body Fat Bathroom Scale. It’s a good investment to keep track of your future health.

Yunmai Premium Smart Scale

Yunmai Premium Smart Scale

Even if you don’t consider a weight scale your best friend, you’ll enjoy tracking your weight and day-by-day health conditions more with the Yunmai Premium Smart Scale. Your health is directly linked to the makeup of your body fat, BMI and other issues.

With the Yunmai Premium Smart Scale you’ll actually get other types of body measurements including bone mass, Muscle, hydration, BMR, percentages of protein, fat, bone, visceral fat ranking, metabolic rate and your fitness age.

You’ll also get the delta measurements from the last time you weighed to the current time. Yunmai is a Bluetooth scale and syncs with Fitbit, Apple Health and Google Fit and you can even weigh yourself without a phone.

To reap all the benefits of this scale, all you have to do is download the app to your smartphone, connect to Bluetooth and you’ll have all the power of the bioelectric impedance analysis (BIA) at your fingertips.

Incredibly thin and easy to store the Yunmai Premium Smart Scale has a curved, streamlined bottom that fits in with modern design. Each member of your family can enjoy the use of this scale which accommodates as many as 16 accounts.

Customers who have the Yunmai Premium Smart Scale remark that the setup is super easy and measures with cutting edge accuracy when compared to other scales and calipers. Also, the display is bright enough to easily read and you can even use it without the app.

The Yunmai scale works by batteries and the 4 AAA batteries you’ll need comes with the scale. You will set all of the information on the phone rather than the scale and it is automatically updated. You’ll be asked to provide such information as your gender and height.

After you’ve set everything up on your phone, simply step on the scale for your first reading. Then, you’re ready to set your goals for weight to lose, gain or maintain a current weight.

But, it’s not done there. The scales actually offer words of encouragement for you when you check your stats – just like a personal trainer. If you’re weighing on carpet, use the pads or foot pads to be sure you’re getting an accurate reading.

You’ll only have to wait a few seconds after you step on the scale to get your 10 health measurements and you can use this helpful data to plan your next step to lose weight and get healthy.

Compared to other Bluetooth scales, the Yunmai Premium Smart Scale is less expensive and does everything the others do. It’s a great way to track your health progression.

Your old scale may be working perfectly, but over the years the bathroom scale industry has changed dramatically. Do your research and see how you can enjoy top health by the using tracking options offered on the Yunmai Premium Smart Scale.



How to Be Happy

Here’s a great article from The New York Times, which I think might help you too, so maybe you should take out some time to read it on your next break..:

How to Be Happy

Behavioral scientists have spent a lot of time studying what makes us happy (and what doesn’t). We know happiness can predict health and longevity, and happiness scales can be used to measure social progress and the success of public policies. But happiness isn’t something that just happens to you. Everyone has the power to make small changes in our behavior, our surroundings and our relationships that can help set us on course for a happier life.

Mind

Happiness often comes from within. Learn how to tame negative thoughts and approach every day with optimism.

CONQUER NEGATIVE THINKING

All humans have a tendency to be a bit more like Eeyore than Tigger, to ruminate more on bad experiences than positive ones. It’s an evolutionary adaptation — over-learning from the dangerous or hurtful situations we encounter through life (bullying, trauma, betrayal) helps us avoid them in the future and react quickly in a crisis.

But that means you have to work a little harder to train your brain to conquer negative thoughts. Here’s how:

Don’t try to stop negative thoughts. Telling yourself “I have to stop thinking about this,” only makes you think about it more. Instead, own your worries. When you are in a negative cycle, acknowledge it. “I’m worrying about money.” “I’m obsessing about problems at work.”

Treat yourself like a friend. When you are feeling negative about yourself, ask yourself what advice would you give a friend who was down on herself. Now try to apply that advice to you…

Read on here: https://www.nytimes.com/guides/well/how-to-be-happy

What are Essential Oils?

What are Essential Oils?

Essential oils seem to be everywhere these days.  But what exactly is an essential oil? It’s important to know the difference between an essential oil and other types of plant extracts so that you get the best benefits.

All plants have oils inside of them.  These oils play a role in the life cycle of the plant from attracting pollinating insects to defending the plant from predators, microbes to securing its place in the environment.

Essential oils are highly concentrated oils extracted from plants.  In order to create this highly concentrated version, a process called distillation is used. All parts of a plant from roots to flowers can contain the oils.  Distillation uses steam to extract the oils and separate them into a more highly concentrated form.

Some essential oils are extracted using mechanical means and are pressed out of the plant.  This is particularly true for essential oils derived from citrus fruits.  In still other cases chemicals are used to extract the oils.

Just as essential oils work to protect and nurture plants, they can be put to use to help people.  They can be used as medicine to relieve pain, reduce stress, help nausea and other digestive problems, and improve our immune systems.

It’s important that you look for true essential oils if you want to use them therapeutically.  Essential oils are all natural and shouldn’t be confused with perfume oils that are synthetically developed in a lab.  Perfume oils don’t have any therapeutic value.

You can purchase essential oils as individual, pure products.  You can also buy them in blends and/or added to carrier oils.   Purchasing them individually gives you the most potent form.  However, buying blended versions can also be beneficial.

A blend will often contain oils that work together in harmony for a specific need.  For example, a headache blend that contains several essential oils known for headache relief.  You can also purchase individual oils and create your own blends.

Oils can be applied directly to the skin in some cases.  Those that are too strong for skin on their own can be mixed with oils such as coconut or grapeseed oils.  Additionally you can diffuse essential oils to use for aromatherapy.

Currently there is no industry standard for certifying the purity of essential oils, so you’ll need to look for oils from reputable companies that guarantee quality.  Look for a 100% pure essential oil that doesn’t contain fillers or added chemicals.

You’ll also find that the price of essential oils can be widely variable.  The higher the quality the higher you can expect the price.  Additionally there are some essential oils from plants that cost more and therefore have a higher price.

Essential oils typically come in glass vials that don’t react with the oils to contaminate them. You’ll also find that they are stored in dark or amber glass which protects them from light.

When you purchase essential oils you should store them at room temperature in their original container.  If you create blends or lotions, make sure you store them in dark glass to preserve them properly.

What is Aromatherapy?

What is Aromatherapy?

If you’re interested in harnessing the power of plants for healing and wellness, aromatherapy is the perfect practice.  And while you may have heard a lot about aromatherapy you may not be sure what it actually is.

Aromatherapy is a practice that seems like a modern trend.  However, this has been a natural health practice for thousands of years.  Aromatic oils were used in religious ceremonies and in baths centuries ago. 

This practice uses the scents from the essential oils of plants to promote health and wellbeing.  These oils can come from the leaves, stems, roots, flowers, or bark of plants that are grown in native areas or in controlled environments such as greenhouses.

Aromatherapy can take place in a number of ways.  Oils can be diffused into the air using an electric diffuser or even just a little oil placed on a piece of cotton and worn on the body.   Diffusing allows you to fill a large space with aroma or keep it personal.

You can also inhale essential oils directly from the bottle – although this method might not be as convenient as others.  Essential oils are often too strong to be applied directly to skin, but when added to carrier oil they can be used in massage therapy.

Some people practice aromatherapy by adding a few drops of essential oils to their bathwater.  And some oils are safe to rub directly onto the skin.  However, it’s important to do your homework before doing so.

There are many health benefits to using essential oils.  They often have antimicrobial properties meaning they fight bacteria, viruses, and fungi that can cause discomfort and illness.

Essential oils can also promote relaxation.   Essential oils such as lavender and chamomile have been shown to help you relax and calm anxiety.  You may also find that you sleep better when using essential oils.

Using a diffuser for essential oils can improve your respiratory health.  Some oils can help to clean the air and kill microbes that can cause infections.  By purifying the air you breathe they can help reduce your risk of developing illness.

Many people report that essential oils have helped them with conditions such as depression, cancer side effects, swelling, pain, inflammation, skin conditions, and digestion.

How you use essential oils will depend on your own needs.  It’s important to learn about specific oils as you determine how you will use them.  While there is a lot you can learn on your own, you may want to look for someone who is a certified aromatherapist. 

Aromatherapists are required to study anywhere from 30-200 hours of training and an exam in order to achieve certification, depending on the type of certification.  They learn about specific oils, the best way to use them, and how to ensure safety.

Whether you want to provide a calming environment in your home or you want to get relief form a particularly illness or health problem, aromatherapy provides a natural and effective solution.  Essential oils can address a wide variety of conditions and improve your wellness.

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