Tips for a Healthy Valentine's Day

From intimate meals to decadent desserts, couples across the globe will be celebrating romance this February 14th. Love it or hate it, Valentine's Day remains one of the biggest restaurant nights of the year - one that often involves heavy dinners. But with a few tips and some planning, you can get through the big night without adding inches to your waistline.

Step away from the bread basket. If you'd like a roll, grab one then move it outside of your reaching distance. The same goes for chips, should you be at a Mexican restaurant. Grab a small handful and then stay away from them the rest of the night.

Meal modifications are key. Feel free to make special requests. Ask the waiter if they can put the sauce on the side - or to substitute veggies for the french fries. Find out if your meal can be made without butter, oil or salt...anything that could help cut down on calories. And remember: in terms of calories, grilled is usually better than fried and baked is better than braised.

Start out healthy. Consider ordering a light salad or soup to kick things off. This will help to fill you up before you dive into the big meal. You also might want to split an entrée with your significant other.

Practice portion control. Remember that restaurant sizes are often larger than normal. Consider eating half of your meal and putting the rest in a doggie bag.

Avoid all the bells and whistles. Don't add a bunch of extras to your meal. When it comes to a salad, avoid topping it off with buttery croutons, grated cheese, bacon and dollops of high-fat dressing. The same goes with a burger, baked potato and other entrees.

Think red. Red bell peppers, radicchio, cherries, strawberries, red beans, red onions and tomatoes, for example, are all packed with vitamins, cancer-fighting antioxidants or cholesterol-busting fiber and protein. In addition, a daily glass of red wine is believed to help reduce the risk of blood clots and keep the cardiovascular system in shape. So forgo that cocktail, which can be loaded with sugar, and have a glass of red wine instead (and ask if they serve a light version).

Don't always give the gift of chocolate. If you and your significant other are trying to lose or maintain weight, consider purchasing a fruit basket instead of a box of chocolate, or baking a low-calorie dessert. It's also important to remember that a number of sugar-free candies and chocolate brands are available and can be found at your local grocery store or the candy section of an area pharmacy. A bouquet of flowers, healthy cookbook, personal training sessions or a day spa gift certificate could also prove worthy gift substitutes.

Do not completely deprive yourself. Valentine's Day is a time for laughter, fun and food. Having a small slice of cake or a couple truffles will not lead to weight gain. Moderation is key. And if you do pop the lid off that box of chocolates this Valentine's Day, don't feel guilty. Research indicates chocolate is chock-full of healthy compounds and may actually help prevent heart disease, enhance immune systems and give us a feeling of well-being.

Consider dining in this year. A great way to save calories, money and avoid crowds. Find an easy reduced calorie meal that you can cook with or for your significant other at home. Rent some romantic movies and make a healthy dessert, like strawberry shortcake sprinkled with your favorite low-calorie sweetener, and enjoy!

Written at http://www.caloriecontrol.org/articles-and-video/feature-articles/a-heart-healthy-valentines-day

17 Habits Of Thin People -–Habits That Can Help You Keep Your Weight Under Control

Imagine the freedom thin people have to eat anything at any time they wish to eat.

“Aren’t they worried about chances of some disease? How do they maintain to be slimmer always? Do they have any secret habits behind this? Are they thin by nature or have they adopted any peculiar workout to become thin always?”

Well, here you will find some interesting information about the habits of thin people.

These are not something very different from what normally people do. But skinny people might do things differently than a normal person does. Let’s take a look at those habits.

What do thin people do?

1. Completely avoid snacks

Eat three meals in a day. It can include lean protein, fresh and useful vegetables, a good amount of grains etc. Having a well balanced meal without any fatty snacks in between is what they usually do.

2. Water is the primary and most preferred beverage

Our body needs a plenty of water to keep our cells hydrated.

There is no such replacement for water. Drinking tea, soda etc are never good replacements for what water provides to our body.

Almost 80% of our body is in liquid form anddrinking pure water makes sure that our body temperature is kept balanced.

3. Never worry about their body weight

This is one of the main reasons that stop you from freely eating your choice of food. Instead ofworrying about your weight, start eating in an enjoyable manner which can make you healthy and active.

Always think positively by saying yourself that, ‘I am healthy, I have a fit body and I am at my right weight.’

4. Always eat Breakfast

Being the first meal of the day, it is never a good idea to skip breakfast.

Breakfasts jumpstart your day by ‘breaking the fast.‘ It is very significant to have this meal even at your workplace, at your home, the farm, at office, or in school.

Eating a healthy breakfast keeps you set for the rest of the day.

5. Do not skip meals

Naturally thin people never skip meals, especially breakfast.

Have you ever skipped your meal expecting to lose your weight?
If so, keep in mind that you are inviting some diseases your way! Skipping a meal and keeping your stomach empty is harmful for your stomach and its digestive system.

Moreover, the next time you eat after a skipped meal, you have all the chances to eat more food which in turn increase the calories.

6. Concentrate and enjoy the meal

If you notice you can see that skinny people do not do any other activity while they eat. This takes away the entire fun and enjoyment of your food [conscious eating].

7. Know when to eat

Thin people are usually softer. They do not allow any one to spoil their mood. They do not let anyone else down. And they stick to their 3 time meal schedule.

As in some cases, the feelings like disappointment, anger or sadness are misinterpreted as hunger and people tend to eat more [emotional eating].

8. Avoid typical foods

Most of the thin people do not like foods that have the possibility of expansion inside the stomach after we eat.

Bread is a typical example for that. Once you eat a few pieces of bread, it gives you a feeling of full stomach.

But in actuality, it gets expanded inside your stomach and gives you that feeling. Thin people try to avoid these types of foods.

9. Keep away from ice creams

Ice creams contain much fat and less taste except that it is sweet. Flavor is very less in ice creams.

It is always better for you to choose some flavored dish, even though it is just a spoon full.

This always has the advantage over the large amount of half-flavored dish you eat.

10. Eat later

Imagine you are hungry and about to leave your office. What would you do? Will you wait until you reach home and eat something?

Or you would stop by at some of your favorite restaurants on the way home? Normally, people who are overweight do not withstand hunger but thin people are always able to do so.

11. Tired to eat

Unimaginable, right? But there are some cases of thin people who find it a very heavy task to spend time to eat.

12. Sleep as in demand

One of the attracting habits of thin people is that they sleep like their body demands.

Just imagine if you are sleepy and hungry at the same time. What would you prefer to do then? Many of the thin people might give themselves a nap first and then eat and enjoy their food later.

13. Eat when they are hungry

Have you ever tried to find the difference between being hungry and waiting for the time to eat?Naturally thin people eat when they are really hungry.

In other words when it is their eating time, they really are hungry. As said earlier, they are hungry because they do not take in any snacks between their 3-meal schedules .

14. Never cheat the mind

“It is enough. I will eat this too even though it is my most favorite dish. Well, let me have this piece too since my friend is insisting.”

These are some typical instances where you might overeat sometimes. This does not happen with most naturally thin people. They stop eating when they think it is enough for them.

15. “I am hungry”

Desire to eat at a given point of time is not hunger. If you are an over weighted person and so much used to eat, it is definite that it would be very difficult to differ the real hunger even if the time is on.

How do thin people handle this situation? They take only a small portion of food. This would be something good to adopt to bring down your weight.

16. Hate when stomach is full

Some studies have shown that thin people do not like the feeling of a full stomach. They think that it greatly affects their following time at office and their work performance.

17. “I know how much to eat”

It is true that you eat only 3 times a day.

What if you get to eat your favorite dish all the time? Would you stop when you have to? This is very much important.

Most thin people are able to stop when they are done with their portion even if it is their favorite food. So the next time you see a thin person pass by your direction, you no longer have to be puzzled why they are thin and look leaner than most of the people around you.

They just happened to employ ordinary measures that all the other thin individuals do. Thin people just happened to approach life differently. In this regard, it is never too late to change yours.

If you want to become thin, you might as well consider what have been doing and try incorporating their healthy habits to your lifestyle. Who knows, after a month or two you will already achieve what you have been dreaming about.

Lastly, don’t be insecure with thin people because sometimes their bodies were just made that way.
Written by Neelima Reddy at http://www.weightlossdietwatch.com/features/17-habits-of-thin-people/

I Can't Exercise! How Can I Lose Weight Without Exercise?

Weight is a problem for a large percentage of Americans - and the biggest problem is how to lose weight when you're over 50. You can't do the same sorts of exercise routines that younger people have the ability to do. So where do you go for weight loss? It's simply not feasible to go out jogging, or lifting weights at the gym - particularly as you get older injuries become far more serious, and take longer to heal.

I understand the problem well - having spent many years in the Marine Corps, but then leaving the service, only to then find that my weight ballooned as I stopped the strenuous exercise routines that all Marines undergo daily. So I started running again, as you might know, Marines like to run 3 miles for the fun of it. But old injuries started popping up, and my knees and back couldn't take the long runs.

Yet I needed to lose weight... does this sound like a familiar problem?

The answer I found was two-pronged, I had to find another form of exercise that I could do with my tired broken down body - and I had to change the way I eat. The solutions that worked for me was learning about food - what was good for me, and what was not. (It's downright amazing what ordinary foods Americans eat that is simply bad for you!)

The exercise that I found, after a great deal of research, was a 'rebounder'. Sometimes known as a mini-tramp. The exercise you get simply jumping up and down on a rebounder is almost beyond belief... after my first 30 minutes, I had to stop - I was sweating as if I'd just finished a three mile run! Yet my knees felt no pain, and my back was in fine shape. So for me, a combination of relearning what and how to eat, and finding an exercise that I could do with no pain was my answer. I dropped close to a hundred pounds, and am still losing weight. What about you?

Original Article by Steve Laws available at http://ezinearticles.com/?I-Cant-Exercise!--How-Can-I-Lose-Weight-Without-Exercise?&id=3207546. 

Interested and want a rebounder for yourself? For your own rebounder, go to HERE.

10 Video Games That Will Help You Lose Weight

Losing weight is a combination of a well maintained diet and a regular exercise routine. Finding the balance between diet and exercise can be a challenge, particularly when time is limited and gym memberships are too costly. Exercising from home has become a practical option. A variety of interactive video games combine constant activity with sensor and motion controllers to create a complete workout in your own living room.
Video games as a fitness alternative may seem like an oxymoron. Playing video games are often equated with a lack of physical movement and laziness. With the advent of more participatory, motion sensitive, video game controllers, the physical movements of the player are required to progress the game. Fitness video games take the movements one step further to engage the players in various types of fitness routines and workouts while measuring physical abilities and progress.
When shopping for fitness and exercise enhancing video games, it is logical to start in the video game section of an electronics store or in video game stores. These stores will not only carry the video games but the video game equipment required for play. Shopping online is also an option for researching and finding the most fitting video game to help with weight loss. An online marketplace such as eBay offers a wide variety, with the ability to comparison shop and narrow searches categorically.
The following 10 games will help to enhance a fitness regime and help with weight loss.

Where to Begin

The following table details each of the 10 active video games, the types of game consoles that are required, any special equipment that may be required to participate in the activities, and the rating of the game. Utilizing the details in the table will help to discern which games work with certain consoles or which games may not be useful without certain equipment.

Game	Console	Equipment	Rating
Your Shape	Xbox Live	Kinect	E
Active 2	Xbox, PlayStation, Wii	Kinect, Body Tracking, Balance Board	E
Wii Fit	Nintendo Wii	Balance Board	E
Dance Dance Revolution II	Wii, PlayStation, Xbox, TV Plug and Play	Dance Pads (come with the game)	E
Biggest Loser	Xbox, Wii	Kinect	E
NFL Training Camp	Wii	Balance Board, heart monitor included	E
Zumba Fitness	Xbox, Wii, PlayStation	Kinect for Xbox and Move for PlayStation	E
Dance Central	Xbox	Kinect	T
Gold’s Gym Cardio	Wii		E
Kinect Sports	Xbox	Kinect	E

Because video games are designed for various types of game consoles, a player may decide to either pick fitness games designed for a specific console or games that may be based on a specific type of exercise regime for maximum results. Should the purchase of extra equipment be a concern, focus on the games that either come with their own special equipment or that have a variety of programs that do not necessarily require additional equipment.

1. Your Shape: Fitness Evolved

Created by UBISoft, the Your Shape video fitness program is designed specifically for Xbox Live. The game offers over 90 hours of activities for players to design their own workout. Players can choose from boot camp, boxing, jump rope, yoga, and dance. Workouts are completely customizable so that beginners as well as advanced users can tailor their own levels, goals, and preferences. The Kinect sensor is required to participate in the various workouts and programs. The motion tracking and projection technology that is built into the game with the use of the sensor provides feedback specific to the player (even projecting the player on to the screen) and his or her body, so that movements can be guided and improved for optimal results.

2. EA Sports Active 2

Developed for Xbox 360, PlayStation 3, and Nintendo Wii by EA Sports, this video game offers over 70 exercise routines complete with the guidance of a virtual personal trainer. The player is able to track heart rate on screen with various features for each type of game console. Because there are slight variations for each console, the features of each type are detailed below.

Xbox 360

The version created for the Xbox 360 includes a built-in heart rate monitor to track heart rate on screen. With the Kinect sensor, the game also includes wireless full body motion tracking to help with seamless workout experiences, creating hands free workouts. The Xbox version offers over 70 exercises and activities and the possibility to enroll in a 9-week program developed by personal trainers for optimal body conditioning and freshness of workouts. The player also has the option of using a built-in personal trainer as a guide and downloading new content.

PlayStation 3

The PlayStation version includes all of the features offered in the Xbox version. The only difference lies in the video game equipment. The Body Tracking wireless system for PlayStation uses motion sensors in leg and arm straps to track body movement.

Nintendo Wii

The version created for the Wii does not include the option for downloadable content. Unlike the Xbox and PlayStation version, the Wii motion tracking does require that the player hold the Wii remote, in addition to attaching motion sensors, therefore the player is never completely hands free. EA Sports also developed the aspects of the game to be balance board compatible, however the player much purchase the balance board separately.

3. Wii Fit Plus

The Wii Fit game developed completely for the Nintendo Wii gaming system tracks a player's weight, body mass index, and center of balance in 40 activities. The various activities include yoga, aerobics, strength training, and balance. The range of exercises is designed to accommodate advanced fitness gurus and beginners, alike. All routines can be customized specific to preferences and types of activities, even focusing on certain movements and body parts. Much like the Wii video games, the Fit Plus incorporates competition and fun into each routine type, even developing various competitive sports such as hula hooping for snowboarding around the various types of exercises. This game requires the use of the Wii Balance Board.

4. Dance Dance Revolution (various versions)

For those who may be seeking a physical workout combined with fun and dance, Dance Dance Revolution may be an entertaining alternative. The original game was developed in 1998 complete with a "dance platform" upon which the players dance to music and special routines produced by the game. Due to its popularity, versions of the game were released to arcades in a larger, interactive format. The game is not typically promoted as a fitness game; however, the rigorous dance routines set to top 40 hits offer maximum aerobic workouts complete with a calorie-counter. Versions are available for every type of gaming console, as well as a version developed for directly plugging into the television.

5. The Biggest Loser: Ultimate Workout

THQ developed this game, based on the NBC reality show of the same name, specifically for Xbox and the Kinect platform. The Biggest Loser Ultimate Workout is hosted by the trainers from the television show, Jillian Michaels and Bob Harper, and offers over 125 exercises and routines. Players are able to work out with friends online and keep a video diary. Another version has been developed for Wii, but it does not include all of the additional features that are included with the Xbox, such as online workouts and video diaries.

6. Active NFL Training Camp

A football based training program, this video game includes training drills and workouts similar to those created for actual football training camps. The more than 70 drills and exercises were developed in collaboration with NFL training coaches to be just as effective and improve strength, power, agility, and balance. Players can track progress, choose a particular NFL stadium, and workout alongside some their favorite NFL players.

7. Zumba Fitness (various versions)

Zumba is a Colombian fitness dance program created in the 1990s which combines dance and aerobic elements. The choreography includes aspects of hip-hop, samba, salsa, mambo, martial arts, squats, lunges, and belly dance moves. As a way to bring the Zumba class into the home, the Zumba Fitness games combine the popular Zumba dance workouts to strengthen and sculpt the body while offering a well-rounded cardiovascular workout. Players follow various instructors in a variety of Zumba dance routines.

8. Dance Central

Much like Dance Dance Revolution, this game is primarily promoted as a dance only game, rather than fitness specific game. However, dancing can be a powerful ally in the venture to lose weight and stay in shape. This game includes an instructor who takes the player through individual dance moves as a measure to learning a full dance routine. Once the player learns the moves, he or she then participates in the full routine set to music from popular artists. Because the game was not developed purely as a fitness game, there are no progress trackers as offered with some of the other fitness and sports games.

9. Gold’s Gym Cardio Workout

Based on the "shape boxing" workout, the exercise video includes a variety of physical challenges aimed at enhancing cardio fitness. In partner with the Gold’s Gym fitness center chain, the game was developed as highly intensive, physically demanding workouts. Features of the game include cataloging workout schedules and helping to determine fitness levels depending on the way the player performs in initial workout routines.

10. Kinect Sports

The sports video game that is designed for the Xbox Kinect enables the player to become the game controller. Soccer, tennis, skiing, basketball, golf, baseball, and football are some of the sports that are included in the game which also allows for players to compete online with other players. Motion simulation brings the players into each game, simulating the participation into various types of sports with various performance levels and challenges. Players can also download additional content to expand the features of the games.

How to Buy Video Games for Weight Loss on eBay

When shopping for fitness and active video games, you may want to begin by evaluating which games work with which consoles. If you are limited by equipment or type of console, search only for fitness games that are developed for that particular gaming system. When shopping for video games online, the process can be a bit overwhelming considering the large number of choices available. Perusing the listings in an online marketplace such as eBay helps to narrow down choices and organize fitness and sports games by preferences.
To locate fitness and sports video games on eBay, begin in the Electronics section. From here, select Video Games, Consoles & Accessories and select Games to reveal all of the video games listings. From here the games can be categorized by console, genre, condition, or region. Selection Simulation or Sports will help to narrow down the listings to more sports and fitness related choices. However, to find specific games, a specific search such as "fitness video games" or "exercise video games" will narrow the search to games specifically designed for exercise regimes.
When shopping for a fitness video game, you may want to consider that most sellers, just like retailers, will not offer a return policy on a new game. Unless the game is damaged or not in working order, you may not be able to return your purchase. If you have questions regarding the return policy or any other aspect of the purchase, eBay has a convenient "contact member" portal that you can reach simply by clicking on the seller’s screen name.

Conclusion

Losing weight can be an uphill battle that may seem even more daunting with the prospect of joining a gym or fighting cold, rain, or extreme heat to exercise outdoors. Enrolling in classes only offered at certain times or hiring a trainer also put constraints on scheduling and the pocketbook. The fitness and sports video games developed for various gaming consoles offer an interactive alternative to fitness without having to leave home.
In addition to a variety of fitness and exercise video games that have been developed, there are a range of sports and dance videos that require the same amount of activity and commitment. If you are having trouble deciding on the type of fitness or exercise or video game to help you lose weight, first start by evaluating which types of activities most interest you. Depending on your abilities and interests, there are a variety of choices to help you on your quest.
When shopping for video games to help you lose weight, consider which games will work well with which gaming consoles. Shopping in an online marketplace such as eBay will help with evaluating and categorizing each type of exercise video game to narrow down your choices. Once you have focused on a certain type of exercise related to your interest, you will be on your way to goal kicking, cardio boxing, or dancing to a trimmer you in no time.

Available at: http://www.ebay.com/gds/10-Video-Games-That-Will-Help-You-Lose-Weight-/10000000177628511/g.html

7 Healthy Holiday Tips To Help You Reach Your Weight Loss Goals

With visions of sugar plums and holiday treats dancing in your head it is time for you to follow my healthy holiday tips for weight loss. According to the British Nutrition Foundation, between the holidays of Thanksgiving, Christmas and New Year’s, people gain between three and seven extra pounds. Although that may not seem like a large weight gain, once this weight is gained most people do not lose it. As your certified trainer I can help you with my healthy holiday tips so that you can reach your weight loss goals!

1. Start Your Day with a Workout

With the sun rising later in the winter due to daylight savings, it is often hard to get motivated to get up out of bed and get going. Get up and push yourself to a wake up workout so you have the payoff of bettered health, more energy, and a better body. I rise early every day because this is usually the only time I can find to dedicate to focus on my personal fitness so do what works with your schedule. This is one of my effective holiday tips that really transforms you.

2. Stock Your Home with Healthy Treats

Ditch the apple pie from your countertop and replace this with some healthy baked apples with a sprinkle of cinnamon you will be sure to love. You will save some calories and your waistline by making the healthier choice. And make sure your home is stocked with plenty of fruit as your healthy treats.

3. Entertain The Healthy Way

Do you find yourself begging your guests to take the leftover pie home so you can eliminate temptation? Stop feeding your guests all the foods that you do not even want in your home and make skinny changes. If you make dark chocolate covered strawberries you are providing your guests with some antioxidants and you will be guilt free. A fruit salad is always the star of all the dessert platters so why not make this for your next holiday event.

 4. Keep a Food Diary

Start keeping a food diary so you can track your food intake. This comes in handy over the holidays when you are cooking. Often when we graze throughout the day we are unaware that all this extra noshing can add up to mega calories. You can track your calories online on myfitnesspal.com or any other online site you choose.

5. Share Your Knowledge with Friends And Family

If your friends and family are asking you how you look so good, share your fitness and health knowledge. If you pay it forward and motivate them, you will better their health and you will feel great. Remember to only share this information to willing individuals because if they are not interested you could get on their nerves which is definitely not a good thing. I never push but I always help those that have open arms and positive energy.

6. Enjoy Your Hot Beverage

Did you know? If you substitute your daily latte, apple cider or hot chocolate for a cup of coffee or tea, it can save between 150 and 500 calories a day. Over the three-month winter period of pre and post-holiday time, that’s a saving of up to 21,000 calories - equivalent to 6 pounds of body fat! Now that is well worth the swap!

7. Catch Plenty of Zzzzzs

According to a Case Western Reserve University study, women who sleep for five or fewer hours a night are 32 percent more likely to gain weight and 15 percent more likely to become obese than women who sleep for seven or more hours. It is believed that lack of sleep may slow metabolism or decrease the calories burned by spontaneous activities such as fidgeting. What better reason could there be to get some extra shut eye this winter? Eeek I better start getting more sleep! Do you get adequate sleep?

I hope my tips will help you avoid holiday weight gain and have a blessed and healthy holiday season. Wishing you good health and cheer for a happy new year! Are you ready to make healthy changes this holiday season?

To find out more by Tara Zimliki, please go to http://weightloss.allwomenstalk.com/healthy-holiday-tips-to-help-you-reach-your-weight-loss-goals.

Effects of Stress on Weight Loss

The effects of stress on weight loss can be quite dramatic! High stress, which raises cortisol levels in your body, stops your body from burning fat and losing weight through several mechanisms.

It seems that we experience some degree of stress almost every day of our life. Work, family, relationships, financial, and even travel can cause us varying levels of stress at certain times.

Since stress appears to be a constant in our lives, it is important to be aware of the effects of stress on our ability to lose weight and keep it off.

Even though the stresses that our ancestors experienced many years ago are vastly different to what we experience today, our bodies respond in exactly the same way. Plus, different types of stress (i.e. physical, psychological and emotional) all invoke the same response, which is an increase in the output of stress hormones, primarily cortisol.

Cortisol is a hormone produced by the outer portion of the adrenal glands, which sit on top of the kidneys. It has the effect of increasing the blood sugar level, suppressing the immune system and aiding in fat, protein and carbohydrate metabolism. It prepares the body for action; it's the 'fight or flight' hormone.

Unfortunately though, there is a strong correlation between cortisol and obesity and there are several mechanisms through which cortisol may cause you to put on weight as well as stop you from losing weight.

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Here are the Effects of Stress on Weight Loss

Increases blood sugar level

Cortisol blocks the absorption of glucose into cells and also promotes the production and release of glucose from the liver, which come from amino acids that have been liberated from muscle tissue.

Prolonged cortisol production leads to constantly elevated blood sugar levels, which in turn, causes insulin levels to rise. Since insulin stops the mobilisation and utilisation of fat as a fuel source as well as promoting fat storage, losing weight becomes difficult. Furthermore, prolonged insulin levels leads to insulin resistance. Insulin resistance is strongly correlated with obesity.

Increases muscle loss

Cortisol is the most 'catabolic' hormone in the body, which means it promotes the breakdown of body tissues, including muscle. Since muscle is one of the most metabolically-active tissues in the body a loss of muscle results in a depression of the metabolic rate, which makes fat burning and weight loss more difficult.

Increases fluid retention

Cortisol has a similar (but weaker) effect to aldosterone on the kidneys. This means it causes the retention of sodium and water along with the release of potassium. The increased water retention in the body may lead to weight gain even though the additional weight is only water and is not due to fat accumulation.

Negatively affects sleep

Cortisol is often referred to as the 'anti-sleep hormone'. This is one of the major effects of stress. Under normal circumstances, cortisol peaks early in the morning just prior to waking; it gives us the necessary 'jolt' to wake us up and get us moving. Then, as the day progresses, it tends to taper off and reaches its lowest point in the evening just before and during the first part of the sleep cycle.

People with insomnia have been shown to have high levels of cortisol in the evening, which affects their ability to sleep. Stressful events during the day may also cause high levels of cortisol in the blood stream in the evening, which negatively affects sleep.

Poor sleeping habits, as one of the effects of stress, are strongly associated with weight gain for several reasons. During sleep the body goes through the processes of repair, recuperation, recovery and rebuilding of body tissues. If sleep is impaired then this process cannot occur as effectively as it should and therefore the body's ability to rebuild lean tissues, like muscle tissue, is negatively affected. This has a negative effect on the body's metabolism and fat-burning ability.

Also, since growth hormone, our body's most powerful lipolytic (fat burning) hormone, gets produced mostly at night during deep sleep, if our sleep habits are impaired due to high cortisol levels, the body's production of this hormone also gets impaired as does our ability to burn off body fat effectively.

Affects thyroid hormone production

Cortisol has the effect of increasing the conversion of T4 (thyroxine) into rT3 (reverse tri-iodothyronine) instead of T3 (tri-iodothyronine). T3 is the most active thyroid hormone and is responsible for controlling the metabolism of all body cells whilst rT3 is the 'brake' that blocks the T3 receptors on cell membranes. Having higher rT3 compared to T3 slows the metabolism down, causes thyroid problems and makes weight gain more likely.

Lowers anabolic hormones (i.e. testosterone)

The body's production of cortisol and testosterone relies on the same precursor hormone, pregnenolone. Therefore, if the level of one hormone in the body is high, the other is low. Since testosterone is a powerful anabolic hormone, which helps to maintain and build lean tissue, it can have a dramatic effect on a person's metabolism and therefore their ability to burn fat and lose weight.

By the same token, if cortisol is high, testosterone will be low and so will the ability to maintain and/ or build muscle. This will make fat storage and weight gain more likely.

Increases appetite

Appetite is primarily controlled by the hypothalamus in the brain. It responds to a variety of stimuli, particularly a group of steroid hormones known as 'glucocorticoids'. Cortisol is one of the most powerful glucocorticoids and therefore has a stimulatory effect on a person's appetite. An increase in appetite often results in an increase in food intake and resultant weight gain or inability to lose weight. Therefore lowering cortisol may help to lower appetite.

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How to Lower Cortisol (and Stress) Levels Effectively

Due to the various effects of stress mentioned here, high cortisol (stress) makes it very easy to put on weight (including fat) and very difficult to lose it. However, high cortisol (and stress) levels may be lowered effectively by relaxation techniques, meditation and breathing exercises. In today's society though, we are often too busy (and stressed!) to take the time to perform these exercises. It is sometimes easier to simply take a supplement!

BCN's Rhodiola Advanced is a powerful stress-relieving herb that has been shown to lower the effects of stress quickly and easily. It has been used in Russia and Scandinavia for decades! Also, Rhodiola Advanced has standardised levels of active ingredients to ensure you get maximum benefits from the product.

If you are suffering from high levels of stress in your life then BCN's Rhodiola Advancedmay be just what you need to reduce the effects of stress in your body and start losing weight!

Written on: http://www.quick-weight-loss-principles.com/effects-of-stress.html

Dieting on the Holidays, Tips For Christmas

If you have been on a diet or maintaining your weight and you don't want to blow it during the holidays, here are some healthy holiday tips.

Can one meal of eating whatever you want really hurt you? The answer is yes. It does a couple of things. After you eat the big meal, it could make you feel sluggish, which will get you a little depressed, because you knew you should not have eaten that much. Then you could see a couple pound weight gain.

You should enjoy some of your favorite foods in moderation. You only live once, and the holidays are important. Don't try to totally diet, it could backfire and make you feel more stressed on the holidays. Treat yourself to good food, less fat, and moderation. Don't use January 1st as a date for watching you weight again. Watch you weight the day after the big holiday meal. Here are some tips for the holidays.

Don't bring home leftovers from the relatives house. That will not be a good idea. If you have leftovers, save just a little bit for your house. Give the rest to your company.

You can substitute some of your foods with less fat ingredients, or less fat items.

Instead of making a turkey, and using heavy stuffing, make Cornish Hens. They are like little chickens with a mild taste. Stuff it with Lipton-Knorr Chicken Rice - Rice Sides, a package rice you prepare. When preparing only cook on stove so it is still pretty moist, when you stuff it in the hens, it will cook more in oven. When hens are almost done drizzle on top Ocean Spray can fruit, Crushed Fruit, it is in a container in the fruit isle that looks like a soft margarine plastic tub.

Instead of Green Bean Casserole, just make some of the steamable whole green bean variety bag and sprinkle 2% Parmesan cheese on top. Squash or yams baked with a little light margarine and cinnamon is also good. If you must have rolls, eat only one. Pillsbury make a reduced fat crescent rolls, that you bake.

Here are some kid friendly low fat desert ideas. Make Rice Krispie gift package treats. Make Rice Krispie Treats as indicated on back of cereal box. I only use 2 1/2 tbl of margarine not 3. Cut into small squares, take the peeling kind of red licorice, the string kind, and wrap around each side of treat and tie in a bow. Take a round plate and layer them around, put another set of treats , going in a little. Keep adding layers until only one will fit on top, and it should look like a tree.

Take fancy beverage glasses, and make Jell-o Parfaits, with sugar free Jell-o and lite Cool Whip. Use red and green Jell-o. Refer to Mykoodles.com for recipe.

If you are making cookies on the holidays, give some away as gifts. Only keep a few days worth in your house. Oatmeal raisin cookies are healthy, if you don't eat a lot. Peanut butter is a good source of protein, but is high in fat.

Written by Lauren Jones at: http://ezinearticles.com/?Dieting-on-the-Holidays,-Tips-For-Christmas&id=1754814