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Publication: Diet Buddy
What Do You Have To Lose?

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         Diet Buddy - Monday, July 30, 2007
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What Do You Have To Lose?

Hi There Buddies...

I'm sorry to have to say that today will be the last Diet 
Buddy issue going out.  It's been a pleasure giving all of 
you helpful diet advice and information that hopefully has 
come in handy on a few occasions, and I hope you never give 
up on your goals and dreams for a healthier and happier 
you. 

But don't worry your subscription isn't ending, from now on 
we will be sending you a daily subscription to to our long 
running health and beauty publication 'Looking Good'. I'm 
sure you will enjoy the tips and advice from Looking 
Good's editor Jamie. If you don't want to receive your 
new subscription scroll down to the bottom of the page and 
unsubscribe now. 

If you have any questions or diet concerns... remember, you 
have a computer on hand and can put anything that comes to 
mind in your search engine and have a wealth of knowledge 
at your fingertips. 

So on with today's issue on taking the proper steps that 
will help us get healthy and stay healthy for good, thanks 
to Fitness Magazine.

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------------------------------------------------------------

Adapt and Adjust!

Ditching a lot of pounds is as much an emotional process 
as a physical one.  You'll need to lay a psychological 
foundation for success before you attempt to change your 
behavior, experts say.  "Getting your mind accustomed to, 
and not afraid of, a new behavior is key," says Robert 
Mauer, Ph.D.  Here's how to get your head in the game. 

*  Find a new BFF...  

For many of us, food is a friend - it's what we turn to 
when we're lonely or upset.  Stop thinking of it that way 
and "allow yourself to grieve for the loss," says Lyssa 
Menard, Ph.D., a psychologist in Chicago.  She suggests 
finding a replacement that keeps your hands busy, such as 
knitting or posting entries on a weight-loss message board. 
"It should be something that makes you feel good." she 
explains. 

*  Cut yourself some slack...

"Think 80 percent, not 100 percent," says Menard.  In other 
words, accept the fact that you don't have to be perfect.  
Changing your patterns 80 percent of the time is much 
better than being perfect just occasionally.


Promote Social Change!

Happy hour, girl's night out, office goodies... food is a 
big part of our social lives.  To stay on track, prep your 
peeps for the switches you're about to make.

*  Have a serious heart-to-heart...

with friends and family before you start, and be specific 
about what you need," says Tara Gidus, R.D., a nutritionist 
in Orlando and a spokesperson for the American Dietetic 
Association.  "For example, tell them not to give you 
chocolate as gifts."  At work, ask colleagues to designate 
an out-of-the way place for candy, cookies and other 
tempting treats, rather than putting them in areas you 
can't avoid.

*  "Mix up the way you have fun,"...

says Bonnie Taub-Dix, R.D., a nutritionist in New York 
City and an ADA spokesperson.  Instead of Friday-night 
happy hour, take a tennis lesson with your pals.

*  Be smarter about eating out...

Dinner at your favorite restaurant?  Go for it!  But 
choose your food carefully.  "Split an entree, or order 
an appetizer and a salad as your meal," says Taub-Dix. 

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------------------------------------------------------------

Eat Healthy!

We're not talking about a lifetime of celery sticks.  Just 
a few simple changes to your shopping and cooking routines 
can go a long way.  Try these:

*  Make a list...

before you head to the super-market.  A recent study found 
that writing down what you plan to buy makes you less 
likely to load your cart with things you don't really 
need, like potato chips.

*  Tweak your dinner routine...

Stock your kitchen with fresh and frozen vegetables, pre-
cooked chicken, whole-grain pasta, low-fat cheese, fruit 
and herbs for flavor, says Taub-Dix.  You'll be able to 
pull together a healthy dinner faster than Domino's can 
deliver. 

*  Manage your munchies...

Carry proportioned snacks in your bag, such as one-ounce 
packages of nuts or string cheese, mini fruit cups in 
natural juice, 100-calorie packs of cookies or protein 
bars. 

Write Your Way to Success!

We know, we know, you've heard it before.  But when it 
comes to changing your lifestyle, a food journal is as 
fundamental as those black pants in your wardrobe.  "I 
always recommend a diary," says Gidus, who believes it's 
the key to understanding what you're eating and why.

*  Begin by Keeping a journal...

for at least one week.  When you fill it out each night, 
make the experience as relaxing and enjoyable as possible: 
Light a scented candle, sip a cup of green tea, play some 
soft music.  Each entry should include:

-  the time you ate
-  what you had and how much
-  where you ate
-  who you were with
-  how you were feeling at the time (stressed, lonely, 
   bored, celebratory, etc.)
-  how you felt afterward, physically and emotionally 
   (stuffed, guilty, satisfied, etc.)

*  At the end of the week, read your journal.  You may find 
surprising patterns, such as that you eat more when you're 
with certain friends or that you reach for crunchy foods 
when you're stressed at work. 

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------------------------------------------------------------

Do the Math!

It's time to figure out how many calories you should be 
eating in order to reach your weight goal.  Once you know 
this magic number, you can choose the food plan that's 
best suited to your body's needs.

*  Your weight-loss equation:

655 + (4.4 X your goal weight in pounds) + (4.6 X your 
height in inches) - (4.7 X your age in years) = base 
calories.

*  Multiply this number by:

1.2 if you get little or no exercise
1.3 if you're somewhat active

The total is the number of calories you should eat each day 
in order to reach your goal weight and maintain it.


Get Moving!

Regular activity burns calories, builds muscle, reduces 
your risk of disease and sharpens your mind, says Pamela 
Peeke, M.D., an assistant professor of medicine at the 
University of Maryland.

*  Move more all day long...

Go for a walk around the block.  At work, instead of 
sending e-mails, get up and visit your colleagues.

*  Build up to 10,000 steps a day...

To get started, wear a pedometer and figure out how many 
daily steps you typically take.  Then, every couple of 
days, add 500 extra steps until you reach 10,000.

*  Try more challenging activities,...

once you've boosted your fitness level.  To get tips 
and meet up with other people like you, join an online 
fitness community like Team Fitness.


Celebrate Your Success Every Day!

Don't put your life on hold until you hit your weight 
goal.

*  Be kind to yourself...

says Beck.  To keep motivation high, give yourself gifts 
to mark your progress - a new hair cut, a pedicure. 

*  Stay positive...

Lost two pounds instead of five?  Feel good about what 
you've achieved rather than focusing on what you didn't.  
"Don't wait to like yourself until you're thin," says 
Maurer.  "Like who you are NOW."

Have a great week everyone and I wish you all the best!!!

Disclaimer:  Since I am not a medical professional any 
statements in this column are strictly based on research I 
have done and should not be misconstrued as medical advice. 

                            ****  

New !!!  

Diet Buddy Forum... discuss this issue or any other issue 
you'd like to talk about! Visit: Diet Buddy Forum 

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QUESTIONS...COMMENTS...? email me at: Email Libby
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