Stretching Can Change Your Life

My husband commented when he was learning some new stretching techniques that He said he felt like a turtle on his back rocking back and forth! Well maybe you can relate!

If I could change a person's life in one day it would be to introduce a daily regimen of simple stretching.

Stretching alone will not improve endurance or strength, but stretching may help keep you limber and reduce some back and muscle pain

• Use gentle movements as a form of light stretching before cardio and strength exercises
• After your activity, when your muscles are warm, do extended stretching exercises.
• Do each exercise 3 to 5 times at each session. Hold the stretched position for 10 to 30 seconds. Total session should last 15 to 30 minutes.
• Move slowly into position; never jerk or bounce into position, nor should it cause pain.
• If stretching exercises are the only kind of exercise you are able to do, do them at least 3 times a week, you can do them every day.

Email me about your situation.I can send you stretches that are appropriate for your muscle tightness. dailyweightlossmotivation at Yahoo.com

It will change your life!

Staying on Track: Restaurant Minefield

We love to do it, but eating out can be one of the biggest challenges for someone seeking to impact their weight. Truly, a restaurant's mission has everything to do with making a profit by pleasing your taste buds without regard for YOUR goals, health or weight issues. Determining what to order can feel like walking through a mine field trying to dodge calories, sodium, and fat when eating out.

Here are 10 ways you can make better choices as you find yourself in front of a menu.

1. KISS. Keep it Simple Silly. Uncombined foods will give you a better chance of knowing what you are eating and it's impact.
2. Check the restaurant nutritional statement before you leave home. It will surprise you. Most people underestimate their calories by 60%.
3. Plan what you will eat before you see and smell the orders around you. One successful technique is to have an index card with your pre-planned choices to help you not yield to impulse.
4. Don't be shy about asking for modification like "dressing on the side" or "may I switch out that side dish", "no Mayonnaise, please"
5. Try not to drink your calories. Eating oranges provide fiber along with the calories of the juice. Sweetened tea, alcoholic beverages and sodas provide no nutrients, make water your main beverage.
6. Focus on the vegetables, make the meats and grains secondary. This may require splitting an entree and adding a salad.
7. Fried= Fat. Order grilled or baked. French Fries are inconsistent with your goal of weight management
8. Is pre-meal bread mandatory? It adds hundreds of calories even without the butter or oil. You can remove 70-100 calories by avoiding one bun on your burgers and sandwiches
9. Even if you are careful, eating out often will hamper your efforts. Try to eat out only one or two times a week.
10. Portion control is critical! No matter what, you do not want to supersize the order-Your best move is to get a to- go box when they bring your order and remove it before you get started.
    

Your best strategy is to make eating out an infrequent adventure until you have a firm grasp on these guidelines.

Bon appetite!

This is part 5 of a 10 part series regarding Staying on Track: Long Term Weight Management Success Strategies!

When is Fat Good for You?

When is eating fat good for you?
Is this a trick question?
Holding fat at your midsection has beenproven to be a dangerous precurser to Coronary Artery Disease (CAD), diabetes and other chronic health issues that threaten our lives and longevity.

I ran across an excellent article on www.Prevention.com that you will surely want to check out.

5 Flat Belly Diet Foods- prevention.com
http://www.prevention.com/cda/article/meet-the-5-flat-belly-foods/bea4682e373c6110VgnVCM10000013281eac____/weight.loss/flat.belly.diet/flat.belly.diet!.food

"These ingredients hold the power to truly transform your body, not to mention lengthen your life. The secret is their magical "MUFA" (Aka good fat!)"

What is MUFA? .....MonoUnsaturated Fatty Acids !

The authors of prevention state: "These good-for-you fats that protect you from chronic disease and, according to new research, can help you lose fat, specifically around your middle."

Check out the article and see if you don't agree this is earth shattering news for those watching their waistline!

Staying on Track: Water and Fiber

Everyone desiring to lose weight wants it off yesterday. Well, unfortunately the magic wand is broken looks like we will have to do it the mortal way.

Instead of talking about what needs to be removed, let's go over two things to ADD to your life that will propel your weight loss.

Surprise! The first is simply water! You should drink 64-96 ounces each day. It's one of your body's most essential, yet forgotten, elements. The human body is composed of about 60% water and it's critical to weight management for two important reasons.

• The first is satiety: you don't want to feel hungry. Many times people confuse the body's request for water for it's need for food. When you feel hungry, try drinking a glass of water first. Drinking water will fill your stomach and calm the feeling of hunger so you will make better choices. If you regularly drink water throughout the day you will find fewer times that you FEEL hungry.



• The second reason is to help your body do what it does best. One of the main functions of your liver is fat metabolism. If you are dehydrated, your kidneys need help purging toxins and asks the liver to help out, so fat metabolism takes a lower priority.

1. Tips to get more water in your life:
   First thing in the morning- brush your teeth and drink a full 8 ounces before breakfast.


2. Drink water with ever meal before you have the tea, coffee or diet soda.


3. Drink at least one full bottle of water as you workout

Your second secret weapon is fiber, another simple but highly effective startegy. The American Heart Association reports that the average American should have 25-30 grams of fiber each day, by adding fiber-rich food, you get four advantages:

• B-complex vitamins add energy to your life


• Fiber helps lower cholestrol and your risk of heart disease


• You encourage your digestive system to move food through more quickly. You'll be constipated less which means less toxic build up


• You will feel fuller on fewer calories.

Tips to increase your fiber:

1. Start your day with fiber rich Breakfast cereals or oatmeal
2. Look for whole grain breads and carbohydrates instead of white processed carbs.


3. Increase intake of fruits and vegetables especially with skins


4. Infuse your meals with Dry beans like navy, pinto, red, pink, black, garbanzo

These are two simple ways to jumpstart your wieght management. See your Health Coach professional to find other ways to change up your food choices and propel your weight management and start living healthy lives.

Drink up! Stay Motivated and move toward healthy living.

This is part 3 of this 10 part series Staying On Track: Weight Management Success Strategies

Heart Disease? ME?

Heart Disease?

Not Me!



We all believe we are invincible but the truth is that a half million people die every year from heart disease. Why do you think it could NOT happen to you?


Well, ok, in theory, that COULD happen to me, but heart disease is for old people, not me. ah, yes, This is a denial that self adjusts every year we age. Let's look at the facts, not the wishful thinking of heart disease.

• As early as 45 a man's risk of heart attack increases, a woman at age 55.


• 50% of men and 64% of women have no symptoms other than sudden death.


• Two thirds of teens have one or more risk factor.

Some risk factors you can control, some you cannot, but those you can you should be proactive in reducing. Research shows that each risk factor added to your list increases your chance of developing heart disease, but the more pronounced that factor, it also increases your probability. The longer your list, the more they "gang up" and increase your risk exponentially- like being overweight and having high blood pressure.

So what are the risk factors?

• Age


• Family History


• High Blood Pressure+


• High Cholesterol+


• Obesity+


• Cigarette Smoking+


• Physical Inactivity+


• Diabetes+

+ Lifestyle related factor you have control over.

Yikes! What can I do to reduce my risks?

1. Monitor your risk factors: blood pressure, blood sugar, & cholesterol


2. Become physically active


3. Eat a healthy diet


4. Get your body mass index under 25 BMI is ratio of weight to height


5. Stop smoking

Great news! Our passion at Daily Weighloss Motivation is to create a lifestyle that gives your body a fighting chance for disease prevention.

Do you need help? As your Email Health Coach I can

1. Help you sort out the BS from straight talk about weight loss


2. Help you sort out issues keeping you from losing weight


3. Based on your life, goals and situation, create a relevant weight management strategy.


4. Based on your motivation, likes and medical constraints, create an eating plan


5. Based on your exercise/medical history and your goals, create a progressive exercise program


6. Walk along side of you by email to make sure you stay on task

Since my website is being worked on, Please email me and we can begin to dialogue about your needs and situation. dailyweightlossmotivation at Yahoo.com