The Perfect Body

The Perfect Body. Everyone wants it. If we have the perfect body, it becomes a race to keep it. "I can't gain that weight back." If we don't have it we resent it, some to inconsolable longing. This longing can verge on an obsession to extreme measures (Al Roker). We strive for those low body fat numbers 8-10% for men and 15-20% for women. We count calories or eat low carb for that perfect thin body. We want all traces of rolls, dimples and squishy, puffy soft skin gone. All signs of gravity lifted. Our age needs to be defied. We want tone, taught and lean skin and muscles. We have to look like models and superstars who are paid thousands a day to look the way they do. Lithe. long, lean, sinewy, wispy even drawn. Pay no attention that these stars can afford the time and trainers to exercise 4 hours a day in the pursuit of perfection. There's a plethora of diet books out there.

We're all studying weight loss. Each new book brags a new solution. But the diet industry has grown as large and swollen as the American public's waistlines. Diets, pills, patches, concoctions, procedures, prescriptions and remedies to supposedly 'cure your condition'. Meanwhile health care costs are spiraling out of control from high cholesterol, high blood pressure, diabetes and other diseases exacerbated by being overweight. We can turn away from it in anger, disgust or frustration, to give up and get fat (1/4 of America). Or continue from one diet to the next fad, yoyoing into obesity (other 1/4 America). What is going on? As life gets easier with our technological advances and our economic success we become more sedentary. Is it the increased need for instant gratification causing the obesity? Or is it mass produced fast foods with no nutritional value that are just too easy to acquire?

Add to this a sedentary lifestyle. Speaking of instant gratification, liposuction seems an easy solution. It will suck the fat away making us look perfectly thin but our blood chemistry doesn't change. We're still overweight inside, ripe for heart disease and sure to gain the weight back. The weight then tends to come back in all the wrong places exacerbating the situation (look out Nicole Smith!) Self-esteem and body weight are inextricably linked. I have to say that the recognition I receive (as a woman) for being slim is real. Generally the thinner I am the more positive the response. My experience probably reflects others, in that the social recognition for thin is insidious. Media, society, and culture reinforce these perspectives. Self-esteem and body weight I conclude are inextricably linked for most. It will take more than a rebellious few such as Queen Latifa who's refreshing attitude expresses "Thin for who? For what? I like my meals! I'm happy and successful! And I like being full figured!" Her message liberates perfectionist thinking. She's got curves and her body fat is probably a healthy 25%.

The pursuit of the perfect body then becomes a self esteem issue. If we want recognition we can't eat, drink or be merry! We need to always be in control to uphold these rigid standards. That's the rub. For naturally fun loving, giving and sharing folks who want to enjoy life while being healthy and productive here's a solution. Lose control! Queen Latiffa does it by taking off on her motorcycle going from here to who knows where. Lose yourself in something you love to do and forget the rest. I call it 'zoning' when I lose myself in my writing, exercising, playing with kids, music, conversation sometimes even in housecleaning (Beware: this 'zoning' thing is contagious and starts to infiltrate everything you do). Just lose yourself in the moment, and find the zone within. It builds self esteem, burns calories and generates bliss at the same time. What if we all completely forgot about having a perfect body and refocused on being healthy? We'd lose all the emotional baggage that comes with perfection. We'd focus instead, on health and feeling good. We would eat properly and sensibly and exercise. Lots of vegetables, lean proteins and some whole grains. Nutrient packed foods, which have negative calories because they're work for the body to break them down. It's the man made foods that tempt us and make us eat too much because they just taste so...good? These foods spoil our taste buds: sugar, processed foods, white flour, hydrogenated oils. They take away the pleasure of simpler more complex flavors. Plus these once nutritious foods are processed into empty fat storing, blood sugar raising caloric dumping. Yes, okay sometimes we can indulge with a glass of wine or piece of chocolate. We can't always say no. Halloween and the holidays are imminent and we need good habits to fortify our resolve without being rigid. Here's a strategy!

Eat the healthy foods first. Relish them and get satisfied. After the meal is when you go for the 'bad' or 'fun' food if you still need to. You'll only eat a little, because you're sated. There are no diet secrets, only common sense. Of course there is the role of social stigma and the media continuing to rev the engine of needing to have a perfect body. But we know better now. We may not look like a super star or model but maybe our natural healthy glow from our zoning through life in good health will give us the longevity and quality of life we all desire. Part of being productive in our daily life is exercise. Our advanced technology affords us the time to make time for daily exercise. Our bodies need, crave it and respond to it once the habit is formed. One thorough give it your all effort, for one hour a day is plenty. Exercise is what keeps you looking, feeling and being young.

Exercise for survival is part of our evolution. Did our predecessors ever prioritize a perfect body? So forget about perfection. Now get out there eat healthy, exercise and find your zone to enjoy life to its fullest. PS. Can we have the perfect body? Absolutely! Can you keep it once you've got it? Definitely! But the only way it will really stay is a lot of rigid control (saying no) or a lot of losing control by 'zoning' and regular exercise.

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Shopping Tips: What to Look for When Shopping for Tops

When you are shopping for tops it is important to keep in mind the style of tops and how that style will look on you. 

Will it make you look larger, slimmer, pale or vibrant? Like other clothes tops have the ability to hide your flaws and bring out your assets. Knowing your body type well and how to dress it is the key. A versatile wardrobe has more tops than bottoms. A different top can change the look of an outfit instantly. It can change an outfit from daytime to nighttime and from blah to wow!

* Sweaters are not all equal. Large bulky sweaters, pullover, button down and the cardigan will make you look larger and are worn for a more casual (not workplace casual), relaxed look. Turtleneck and mock turtleneck lightweight sweaters work well under many jacket styles.

* Print tops will add pizzazz to your outfit. Make sure the colors in the top matches the bottom color.

* Blouses without pockets work better with jackets than blouses with pockets.

* Pockets can also be a problem when they are too low. Low pockets can make your bust look low or droopy.

* Tops or shells with glitter paired with a matching skirt can add dazzle to an outfit.

* Sleeves; short, long or sleeveless. If you do not want to show your arms wear long or ¾ sleeves, or for a dressier look sheer sleeves.

* Wearing sleeves, like pockets, that end just below the bust will make your bust appear droopy.

* Cotton, silk and rayon are light and are great fabrics for tops.

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Assisted Living: Elderly Loved Ones' Safety is Focus

Convincing elderly loved ones to move from the comfort of the home they've known for years into an assisted living situation can be one of the toughest hurdles for families to face. 

The best way is to start the conversation sooner than later, while your loved ones are still in good health. Getting them used to the idea beforehand will make it easier when the time comes. But what if you haven't discussed it nor made plans for a transition? If it is time for your loved ones to alter their living situation--here are some things you should do.

Think Safety First

Keep in mind that your loved ones' safety is the most important thing. If you know that they cannot remain in their own home safely, don't let your emotions override what you know needs to be done. Don't wait for a broken hip, a car accident, medicine overdose, or a crisis call before you step in. Recognize that when you were a child, your parents would have done everything possible to ensure your safety. Now, as hard as it is, you have to be the "parent", and make the best decisions for them.

Consider a Multi-Level Facility

A multi-level facility offers additional services, preventing the turmoil of another movie if your loved ones' health declines. Many seniors start out with their own private apartment and progress through stages of assisted living and eventually to skilled nursing and dementia care, all within the same facility. They may be able to bathe, dress, and take their own medications now, but it's a blessing to know that services can be added if needed. And many times the friends they have made along the way progress along with them, providing the comfort of familiar faces.

Get References

The best way to evaluate a facility is to talk with families who have a loved one living there. Drop in on the weekends during peak visiting hours and discreetly ask about the accommodations, service, activities, cleanliness, food (be sure to eat a meal there yourself), reliability, personnel, etc. If they had it to do again, would they move their loved one there? What do they wish they had known? Also, ask the administrators if there are any liens or lawsuits filed, and ask to review their licensing and certification reports. Also, check with your local Area Agency on Aging and their long-term care ombudsman's office. If the facility will not put in writing that there aren't any legal problems--keep looking!

Ask About Activities

Adult children are often filled with guilt for moving their parents, that is, until they see them flourishing in a new environment, making friends, and participating in activities they haven't enjoyed for years. Ask the activity director what/when activities are offered, such as: field trips, games, crafts, educational classes, singing, dancing, gardening, cooking, bingo, exercising, movies, interaction with children and animals, etc? Be sure to monitor the director and the frequency of these activities regularly.

Create a Relationship

Once you've selected the right place, ask the administrators to help convince your loved one to move, as they are very familiar with this problem and deal with it daily. Ask if someone can call your parents to try to develop a relationship over the phone. Perhaps he or she could drop by (while you just happen to be there) to invite your parents to a get-together. A few days later, casually drive you parents there, just to say hello to that person who was so kind to drop by. Seeing a familiar face is usually very helpful. Remember, any kind of change can be very scary for an elder. Take things slow, gradually reinforcing the idea of moving, with their safety your goal.

Create a Need

Another idea is to have the administrator ask for your loved one's "help" with something. Could they, for example, help with the bingo, cooking or singing classes? Perhaps they can help prepare lunch for the seniors there. Telling your loved ones that they are "needed" and giving them a "job" will help them feel more comfortable about going there. They will make friends, which can then ease the transition to moving there. Also, ask their doctors to encourage the move, emphasizing safety.

Reach for Support

Realize that since the beginning of time, everyone who has ever been lucky enough to have their parents reach old age has experienced the pain of watching their once-competent loved ones decline. We all know it is a part of life, but there are no words that can prepare us for the sorrow. Reach out for help from family and friends, join a support group right away--and don't even think you can do it alone!

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HIV and Older Women

HIV infections are on the rise. According to the Center for Disease Control and Prevention (CDC), the number of Americans over 50 who are infected with HIV have grown over 5 times (16,300 people in 1995, to 90,600 in 2003). 

While seniors represent about 14% of people with HIV, senior women represent 18%. The numbers of women with infections are even higher for American women of color, and come in at a staggering 47% when looking at world HIV infection rates. That means that just under half of all HIV infections are found in women worldwide.

One reason for the higher number of older women with HIV was found in a study recently published by Emory University. They surveyed 514 women over the age of 50, and found that their knowledge about transmission was poor. For example, approximately 50% of women believed that vasectomies and diaphragms prevent the spread of HIV.

Other reasons include the fact that many older women, who have sex with men, are also not using condoms, knowing they are past the point of having to worry about pregnancy. Women also erroneously think they can't get HIV if they are not engaging in behaviors they deem as risky. The truth of the matter is this. HIV is a virus. It's an opportunist. It does not care if you are male or female. It does not care who you have sex with, nor the numbers of people you have sex with. It certainly does not care about the color of your skin, you bank balance or you age.

HIV is primarily spread in two ways. First is though the sharing of contaminated intravenous drug equipment. Second, and more commonly, HIV is spread by unprotected sexual encounters. Women frequently are the receptive partners, and the receptive partners are more likely to become infected. Women who are post menopausal are at higher risk because of the changes in the vaginal tissue. With less estrogen to nourish the vagina, the tissue atrophies (becomes thin) and there is less lubrication. A woman can easily get tiny tears in her vaginal tissues, thus leaving an opening for virus to gain entry to her blood stream.

What's a woman to do?

Know your own HIV status. Contact your health care provider, or (if you want anonymous testing) the local health department for testing. I do not recommend home testing at this time. First, if you are positive, are you really? And if you are negative, are you really? If positive, confirmatory blood testing is required. Many offices have started using rapid testing in the office where preliminary results can be obtained in 20 minutes. In the meantime you can get the appropriate information on how you need to proceed.
Know your partners history (this goes for both male AND female partners ladies!). Do they have a history of multiple partners and unprotected sexual encounters? Have they been tested? When? Did they get a follow up test at 6 months? What were the results?
Condoms and lubrication are essential. Use them not only on your partners body parts that may be entering you, but also on any toys you may be utilizing as well There are several online and confidential sources to purchase lubricants, condoms and gloves.
Limit your exposure when possible. Think twice if you are engaging in high risk behavior with a casual or new partner.
Educate yourself. The information presented here is just a small portion of what you need to know. Each of us bears the responsibility to educate ourselves and our partners.
For many women, sexual activity does not stop just because they reach a certain age. I encourage you to continue to enjoy yourselves, but do so safely.

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Your Body is Your Temple-Treat it That Way

How many times in your life have you heard the statement, "your body is your temple?" It's one of those ideas that sneak into your consciousness and you don't know where you actually heard it.

Think about it for a moment. Do you believe that your body is your temple? Maybe it doesn't make sense to you at first. Let's see what the dictionary has to say about a "temple" and then you tell me.

· a place dedicated to worship

· having within it a divine presence

· a place reserved for a highly valued function

Let's take a look at them one by one.

Your body is a place that needs to be dedicated to worshiping itself.

If you don't worship your own body, who will? And what exactly does worshiping your body mean? Worshiping your body means taking care of it. Worshiping your body means doing what is best for it, not just on the outside but on the inside as well. Worshiping your body means nurturing it with proper nutrition, regular exercise and sufficient sleep. Worshiping your body means learning about it and listening to it. When your body is sick, it's letting you know that something is missing. It requires something that you are not giving it. I'm not talking about worship in terms of becoming obsessed with how you look. I'm talking about treating your body with respect, compassion and care.

Your body has within it a divine presence.

Doesn't it make sense that a divine presence resides within your body? You don't need to be religious to believe that we are all one with the universe. How else can we explain the miracle of our body. Just think for a moment about all the functions it performs without our even thinking about it. Our heart beats, our eyes blink, we breathe, we swallow, we digest--all with no conscious thought. We have countless hormones, enzymes, muscles, bones, organs, all working in perfect harmony. It is amazing, given how many of us treat our body, that it continues to work as well as it does. Who can possibly explain such an amazing machine without realizing that a power more powerful than we are dwells within us.

Your body is reserved for a highly valued function.

Wouldn't you agree that your body is reserved for a highly valued function? Without your body, you would have no vehicle to carry you through this life, no way to fulfill on what you see as your life's purpose, no way to do those things that are important to you. I suspect you can see that is a highly valued function. After all, what could be more important? Using your body to accomplish all those things you need to do every day. And, beyond that, being able to use your body to do everything you want to do. I'm going to get a little personal here. I've been in a position where my body was "sick" and I simply couldn't do many of the things I needed and wanted to do. It's no fun. Many of us take our body for granted. Unfortunately, it took a crisis for me to learn that lesson. Don't wait until you have a crisis in your life to begin to appreciate your body.

So, can we agree that your body really is your temple?

And, can we agree that, as your temple, your body deserves to be treated with the utmost respect and care?

Many of us tend to focus much of our attention on cutting, coloring and arranging our hair, keeping our nails impeccably polished and making sure our makeup is perfect. But what do we do about everything below our neck? How much time do we spend tending to those parts of us?

How many of us pay careful attention to the nutrition we feed our body? If you don't put the right kind of fuel in a car, it simply won't run. How many of us make sure that we are giving our body enough exercise to keep it in good working order. Here comes the car again! You might know that, if you don't drive a car but simply leave it parked in the garage, it won't run very well. You won't be able to depend on it when you need it. Well, our body is no different. We need to use it. The more we use it, the better it runs.

Since you're reading this, I'm betting you've already realized what you've been doing to destroy your "temple". Insufficient exercise, poor nutrition, inadequate rest, stress. And, if you've made it to this paragraph, I imagine you're very interested in repairing the damage and learning how to take good care of your body from now on. Let me be the first to encourage you to begin healthy nutrition and exercise practices right now. You will never make a better investment in yourself. Your temple will thrive on it.

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Nutrition For Women

As a woman, your body is very complex. Throughout every phase of your life you will require extra care and nutritional support. 

Today's scientific advances support a number of natural choices for women, like soy. Still, the fact remains that calcium, folic acid and iron continue to be the most important nutrients that can impact a woman's total health. All women should take a daily multiple vitamins with these essential nutrients.

Calcium is essential to strong healthy bones.

As a woman you have a much greater risk of developing osteoporosis because you have less bone tissue and lose bone more rapidly then men do. Be sure to consume adequate calcium throughout life, as this may reduce your risk of osteoporosis later in life. Calcium is essential to the health of bones, teeth and skin, yet few adults get enough of it in their diets. Make sure you find a high quality calcium supplement to ensure you receive a health-enhancing daily allowance.

Folic acid impacts women in many ways.

It plays an important role during rapid fetal growth and development. In fact, adequate intake of folic acid as part of a healthy diet before and in early pregnancy may reduce the risk of having a baby with a birth defect of the brain or spinal cord. All women of childbearing age are recommended to consume 400 mcg of folic acid everyday starting at least one month before conception into the early weeks of pregnancy.

Folic acid also plays a role in the maintenance of normal homocysteine levels; elevated levels of homocysteine are believed to be a risk factor of heart health.

Iron

Iron is a vital nutrient that plays an essential role in forming healthy red blood cells and transporting oxygen. It's estimated that as many as 62% of women over the age of 20 are not meeting the RDA for iron. Women also tend to be low in iron because they tend to eat foods low in iron and lose iron through menstruation.

Drinking a glass of orange juice with your cereal can boost iron absorption by the body. Vitamin C helps the body metabolize the iron. A high quality Vitamin C supplement rich in antioxidants to help fight the harmful effects of free radicals is a wonderful supplement not only to assist iron absorption, but also to combat ageing.

Vitamin C is coveted for its many benefits, including a contribution to healthy bones, teeth, blood vessels and the production of collagen.

In addition to taking a daily multiple vitamin, routine exams are key to prevention and healthy living. You should have a yearly gynecological exam that includes a pelvic exam, breast exam and PAP test. Also, consider performing monthly self-breast exams to familiarize yourself with how your breasts normally look and feel. If you are over 40, you should have a mammogram every year.

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Preventing Osteoporosis

Once we get past the inevitable scrapes of childhood, during our middle years we don't give too much thought to our bones. 

We understand that bones make up our structural frame, but we tend to think of our bones like the frame of a house. Supporting and rigid, and that's it.

The truth of it is that bone is an active, living tissue. Bone is constantly changing, undergoing synthesis and remodeling itself. Like all other bodily tissue, bone is totally dependent on many different micronutrients and enzymes for optimum bone function and health.

Unfortunately the typical western diet is now so heavily weighted with white flours, refined sugars and fats it is deplete of many of the micronutrients required for healthy bones.

There are other aspects of concern with the typical western diet. Do you regularly drink carbonated beverages? Did you know that carbonated drinks increase the body's intake of phosphorus - which, in turn, decreases our absorption of calcium. Decreased absorption of calcium can lead to an unhealthy, nutrient-starved skeletal system. And in time this can lead to osteoporosis.

Whilst calcium is necessary, it is not the only critical micronutrient for healthy bones. Make sure your diet has an adequate supply of magnesium, zinc, silicon, boron, folic acid, vitamin B6, vitamin B12, Manganese, vitamin K, vitamin D and magnesium. These trace elements are important and many of us are not getting them from our regular food consumption patterns. For instance, the Journal of Nutritional Medicine reports between 80 to 85 per cent of Americans consume a magnesium-deficient diet!

The good news is that if many of us with diet deficiencies which may have impacted our bone health, can improve our situation with a few lifestyle adjustments. Medical evidence supports an improvement in bone density where people make lifestyle changes to incorporate weight bearing exercise, a diet more rich in fresh fruit and vegetables, complemented with high quality nutritional supplements.

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Assisted Living: Elderly Loved Ones' Safety is Focus

Convincing elderly loved ones to move from the comfort of the home they've known for years into an assisted living situation can be one of the toughest hurdles for families to face. 

The best way is to start the conversation sooner than later, while your loved ones are still in good health. Getting them used to the idea beforehand will make it easier when the time comes. But what if you haven't discussed it nor made plans for a transition? If it is time for your loved ones to alter their living situation--here are some things you should do.

Think Safety First

Keep in mind that your loved ones' safety is the most important thing. If you know that they cannot remain in their own home safely, don't let your emotions override what you know needs to be done. Don't wait for a broken hip, a car accident, medicine overdose, or a crisis call before you step in. Recognize that when you were a child, your parents would have done everything possible to ensure your safety. Now, as hard as it is, you have to be the "parent", and make the best decisions for them.

Consider a Multi-Level Facility

A multi-level facility offers additional services, preventing the turmoil of another movie if your loved ones' health declines. Many seniors start out with their own private apartment and progress through stages of assisted living and eventually to skilled nursing and dementia care, all within the same facility. They may be able to bathe, dress, and take their own medications now, but it's a blessing to know that services can be added if needed. And many times the friends they have made along the way progress along with them, providing the comfort of familiar faces.

Get References

The best way to evaluate a facility is to talk with families who have a loved one living there. Drop in on the weekends during peak visiting hours and discreetly ask about the accommodations, service, activities, cleanliness, food (be sure to eat a meal there yourself), reliability, personnel, etc. If they had it to do again, would they move their loved one there? What do they wish they had known? Also, ask the administrators if there are any liens or lawsuits filed, and ask to review their licensing and certification reports. Also, check with your local Area Agency on Aging and their long-term care ombudsman's office. If the facility will not put in writing that there aren't any legal problems--keep looking!

Ask About Activities

Adult children are often filled with guilt for moving their parents, that is, until they see them flourishing in a new environment, making friends, and participating in activities they haven't enjoyed for years. Ask the activity director what/when activities are offered, such as: field trips, games, crafts, educational classes, singing, dancing, gardening, cooking, bingo, exercising, movies, interaction with children and animals, etc? Be sure to monitor the director and the frequency of these activities regularly.

Create a Relationship

Once you've selected the right place, ask the administrators to help convince your loved one to move, as they are very familiar with this problem and deal with it daily. Ask if someone can call your parents to try to develop a relationship over the phone. Perhaps he or she could drop by (while you just happen to be there) to invite your parents to a get-together. A few days later, casually drive you parents there, just to say hello to that person who was so kind to drop by. Seeing a familiar face is usually very helpful. Remember, any kind of change can be very scary for an elder. Take things slow, gradually reinforcing the idea of moving, with their safety your goal.

Create a Need

Another idea is to have the administrator ask for your loved one's "help" with something. Could they, for example, help with the bingo, cooking or singing classes? Perhaps they can help prepare lunch for the seniors there. Telling your loved ones that they are "needed" and giving them a "job" will help them feel more comfortable about going there. They will make friends, which can then ease the transition to moving there. Also, ask their doctors to encourage the move, emphasizing safety.

Reach for Support

Realize that since the beginning of time, everyone who has ever been lucky enough to have their parents reach old age has experienced the pain of watching their once-competent loved ones decline. We all know it is a part of life, but there are no words that can prepare us for the sorrow. Reach out for help from family and friends, join a support group right away--and don't even think you can do it alone!
###
Jacqueline Marcell is a national speaker on eldercare and the author of, "Elder Rage", a Book-of-the-Month Club selection being considered for a feature film. Over fifty endorsements include: Hugh Downs, Regis Philbin and Dr. Dean Edell. Jacqueline also hosts a radio program heard worldwide on: http://www.wsradio.com/copingwithcaregiving . For more information: http://www.ElderRage.com

http://healthfitnessvn.blogspot.com/

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Weight Loss For Women: Top 5 Secrets You Can't Live Without

Hello ladies, are you tired of every other ad claiming that they have a program specifically designed for weight loss for women? 

From one lady to another, stop torturing yourself with these addictive claims. Learn an effective way to lose weight safely and quickly without jitters and without losing your bank account. Learn the 5 secrets for successful weight loss that you can do anywhere and anytime.

It is tiring every time you turn your head or turn on the radio or television one or more ads will appear claiming to be for quick weight loss. Really, especially with the new year that is all you hear about. Every single time the television is on, an ad talks about how great their program can help you lose weight and not do anything differently. Then you jump in your car to get the kids, and guess what's on the radio? You got it another ad about how this system will help you lose weight and oh, this one says it is natural (and you don't have to change your habits with this one either). Remember, natural doesn't mean anything if it isn't healthy. Opium is natural. Marijuana is natural. That doesn't mean you should use it. And finally, you think it couldn't get any worse, but you take a deep breath, yet you are bombarded by it:

Your friends are telling you about the latest and greatest - Facebook, Twitter, Emails, Phone calls etc
Stores have ads in every isle
Billboards
Radio
Television
It is everywhere. As if we didn't feel bad enough that we let the last few stressful years of our busy lives take over and add extra weight - now they have to keep telling us. Well, ladies, it is NOT your fault. These are gimmicks and great marketing techniques - not great weight loss techniques. If these silly ideas worked then 2/3 of the adults wouldn't be overweight and the average person would not gain a whopping 12 pounds over the holiday season.

Whether it is a little or a lot, these 5 secrets are ideal for weight loss for women (excellent weight loss for men too, but let's not tell them yet).

Don't worry, you'll lose those pounds without being fatigued, stressed, or overwhelmed so let's get started. Let's do this naturally and safely so you can lose the weight and keep the weight off for good. We aren't talking a diet: we are talking about a system for a healthy lifestyle.

This is a journey. This is the most important step to understand and to accept! You didn't gain the weight overnight, so you probably won't lose it overnight. It is important to set realistic goals and practice commitment. Any diet that says you don't need to do anything other than buy their product and you will lose tons of weight fast is either 1. A lie, 2. Unhealthy or 3. Both. Set small goals that build into a big goal.

To maximize weight loss for women it is essential to combine as many of the following as possible as often as you can without feeling deprived. It is important to learn to incorporate the cravings you have so that you'll stick to this new lifestyle.

1. Reduce Calories Slowly: Reduce calories by about 500-1000 cal a day to lose about 2 pounds a week. Some people lose more, and some less but this is a good rule of thumb. This is considered a safe range to lose so you can keep it off. It's not safe and eventually you will gain more back if you deplete your body of calories too fast. If you cut your calories too rapidly or too low, your body will tend to feed off the valuable muscle. This is disastrous to any weight loss program because muscle makes us look firm and sexy, muscle keeps our metabolisms strong, and muscle is what our heart is made of. Cutting back too fast can damage your heart

How to lower our calories? A key way to do this is by increasing your activity level: workout, walk more (just parking your car farther helps significantly), and take the steps, etc. As an added bonus, more activity will lower your stress, improve your sleep, increase your overall energy and help you stay motivated.

2. Make Healthy Food Choices: This can be tricky when you are surrounded by contradicting information "Eat low Carbs, Eat Low Fat, Eat this...Eat that...". Well, here are the facts. According to University of Illinois, diets higher in lean protein and lean dairy have been proven to help weight loss. Eating less processed foods and less artificial foods is easier for your body to metabolize, therefore, helps with weight loss. Avoid empty calories like soft drinks and flavored coffees. Did you know that just by choosing healthy carbohydrate choices like sweet potatoes, veggies, and quinoa etc, it has been proven that you can reduce unsafe deep belly fat by 11%? It is true. And this deep belly fat is definitely our enemy because it is a contributing factor in heart disease, cancer, and diabetes.

Also, eating foods that are high in leucine, an amino acid, will greatly help your journey to a healthier, sexier you. Leucine has been used for years by body builders and others that want to shed unwanted fat while maintaining lean muscle. Remember it is this lean muscle is that helps us maintain a higher metabolism, and it is muscle that gives us that lean, firm, sexy look that we all dream of, plus a healthy heart as mentioned earlier.

3. Keep a Journal: This is a must. You may not find it enjoyable to see that you just drank all your calories in 3 lattes but it is important to know where the calories are going. An online diary is an excellent resource that can track exercise and food calories to optimize weight loss for women. In a recent weight loss study, people who kept a journal doubled their weight loss in a 6 month period when compared to those who did not keep a journal. It is a powerful tool for weight loss for women.

4. Adequate Sleep: Sufficient sleep is about 6-8 hours a night for an average adult. Sleep helps a number of things besides weight loss. It also helps to reduce stress and repair the body. As we know, stress has tons of negative side effects and a biggie is weight gain.

5. Reduce Stress: You may be thinking, easier said than done. Well, that is true. Remember this is a journey: it is a lifestyle commitment to a healthier, better you so it may not be super easy at first. But it will be super effective and you will LOVE the results. In fact, after a few weeks, your energy will begin to rise as you lose weight, and you'll wonder why you ever ate the way you did before. You will LOVE the new you - inside and out.

Now you have the tools to actually succeed with this year's resolution so Good Luck and welcome to your new healthy lifestyle.

Barb Lulay, Education Health Specialist, uses a state of the art system that invokes only guaranteed, safe and natural weight loss products that have helped thousand of women (and men) lose weight quickly and safely. Learn more by visiting Weight Loss for Women It has been proven to safely lose fat, maintain 100% muscle, & maintain energy. For the serious viewers only, wait no longer - save now & receive an entire month free plus a bonus while supplies last. This equates to less than $3 a meal. Simply click Complete Transformation. For a limited time Barb Lulay is offering 1 hour free coaching with purchase of the Complete Transformation so the most serious readers can achieve their goal quickly.

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7 Secrets To Better Sleep!

If you spend your nights tossing and turning, or it takes you hours to fall asleep - set yourself up for sweet dreams with our 7 Secrets to Better Sleep!

Secret #1: Move That Body - A good workout that gets your heart pumping and muscles flexing works wonders on promoting sleep. Regular physical activity makes it easier for you to get to sleep and improves the quality of your sleep. For maximum benefit, avoid rigorous activity three to four hours before bed. Body temperature rises when you exercise, which can make it hard for you to get to sleep.

Secret #2: Get Some Sun - Sunlight is a strong stimulus, so getting sun exposure promotes energy during the day and can help you sleep at night. Darkness, on the other hand, triggers our brains to produce melatonin, a hormone that promotes sleepiness.

If you suffer from exhaustion, fatigue, stress, have low body temperature or are going through menopause, you may have adrenal burnout. Support your adrenals today with our adrenal support supplements.

Secret #3: Lose a Few Pounds - No doubt about it - sleep affects weight and vice versa. Studies have found that people who regularly sleep less than six hours have higher body mass indexes (BMIs). When you don't get enough sleep, you're too tired to exercise. Without enough sleep, you'll be grabbing baked goods with a vengeance and packing on the pounds.

But if you're heavy, it becomes harder to get a good night's sleep. It's a chicken-and-egg thing in terms of not knowing what came first - less sleep leading to weight gain, or becoming overweight and then getting less sleep.

Breaking the pattern isn't easy. Start by trying to ditch just five percent to 10 percent of your body weight, which is all it takes to begin shrinking fat stores, especially the kind that's concentrated in your belly. Belly fat is associated with snoring, which can lead to a lousy nights sleep. Even small changes like eating 100 fewer calories or taking a short walk every day can help.

Secret #4: Create a Sanctuary - Think of your bedroom as your private retreat where you go every night to be renewed. Here's how to turn it into the ideal environment for sleep:

Look for a mattress and a pillow that are comfortable. Preferences for bedding vary widely, so be sure to test out a mattress for a good 15 minutes before you buy.
Set the thermostat on the cool side. Body temperature naturally falls at night. By keeping the room cool, your body will mimic its surroundings.

Darken the room with shades and curtains to keep out light, or even use an eye mask. Darkness helps stimulate the production of melatonin, a hormone that promotes sleepiness.

Secret #5: Ditch the Electronics - Clear your bedroom of TVs, computers and any other electronics. These gadgets emit blue light, which like any light, can cause wakefulness at night and disrupt the body's natural inclination to sleep. Use your bedroom only for sleep (and sex), so you won't associate it with any other activity.

Secret #6: Don't Smoke - Lousy sleep is just one more reason you shouldn't light up. Smokers are four times more likely to report feeling unrested after a night's sleep than nonsmokers. The smokers also spent less time in deep sleep and more time in light sleep. Smoking before bed pumps your body with nicotine, a stimulant that can keep you up at night. It also raises overall body temperature and elevates your heart rate and metabolism - all of which will keep you awake. To make matters worse, smokers go through withdrawal when they're asleep, which disrupts their sleep too.

Secret #7: Stick With a Routine - It doesn't matter whether you soak in the tub, read a good book or listen to your favorite music, the key is doing the same thing every night, so your body gets the signal that you're prepping for sleep.

And okay, we know you want to sleep in on the weekends and make up for the slumber lost during the week. But it's not a good idea. Get in the habit of waking up and going to bed at the same time every night, even on weekends. Sleeping in on Saturdays and Sundays will only make it hard for you to get to sleep on Sunday night, and you'll feel less refreshed on Monday.

Valerie Martinez is the co-founder of "Women's Health Made Simple", your online virtual nutritionist for all things concerning natural health for women. Please visit http://womenshealthmadesimple.com for all your feminine health needs. Read our blog, watch our videos, look up your symptom or concern, and find HELP for your HEALTH today!

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