Healthy habits for women over 50

Some people say 50 is the new 40. Whether that's true or not, women over 50 can use this milestone as a chance to take stock of their health and lifestyle and, where necessary, consider some healthy changes. 
For example, it is never too late to quit smoking and get some benefits from quitting. 

 Nutrition tips for women over 50  

It's a simple recipe for optimal ageing: good nutrition plus regular exercise. As a woman ages, her body naturally loses muscle -- and body fat accrues more easily. Triggering these changes are alterations in a woman's hormonal balance. Good nutrition and exercise don't just help maintain muscle strength and keep weight under control, they also help a maintain good heart and bone health - helping reduce the risks of heart disease, stroke, type 2 diabetes, some cancers, a broken hip because of osteoporosis, even the onset of Alzheimer's disease. Those risks increase with family history, inactive lifestyle, and a poor diet.

Nutrition and anti-ageing secrets 

• Keep weight gain at bay: Cut back on calories, get regular aerobic exercise, and do strength training -- like lifting hand weights. The more muscle the body has, the more calories it can burn. There's an added bonus: tummy fat melts away when you exercise.
• Keep bones strong: Get adequate calcium and vitamin D. The NHS says Vitamin D helps control the amount of calcium and phosphate in your body, which are needed to keep your bones and teeth healthy. While the body can synthesise vitamin D from sun exposure, as it ages it is less able to process this vitamin D.
• Prevent heart disease and more: Enjoy the bounty native to Mediterranean countries -- plenty of seafood, vegetables, fruits, whole grains, beans, and olive oil. Red meats are eaten less often and wine is consumed in low to moderate amounts. The good nutrition found in a Mediterranean-style diet is thought to help maintain heart health, because it is low in calories and fat, especially trans fats and saturated fats.

Healthy nutrition basics

• Take a daily multivitamin for your age group, after seeking medical advice. These can compensate for gaps in your nutrition. Women over 50 need less iron than younger women.

• Boost calcium and vitamin D. Milk and low-fat dairy produce, such as yoghurts have calcium, and some are also fortified with vitamin D. If you are lactoseintolerant, try lactose-free varieties of milk, hard cheese, and yoghurt, fortified products like orange juice, tinned salmon, broccoli, beans and peas. Consider seeking medical advice about taking a daily calcium supplement if there's not enough  calcium in your diet.

• Eat more fruit, vegetables, whole grains and beans. These will give you plenty of antioxidants, more fibre and less sodium.

• Get enough fibre. Whole wheat pasta, cereals, and breads, oatmeal, brown rice, popcorn, and fresh fruits and vegetables are all high in fibre.

• Eat the right proteins. Get a balance of lean protein (like skinless chicken), fatty fish like salmon (with omega-3 fats), and vegetable protein.

• Enjoy a vegetarian meal a few times a week. A plant-based diet is low-calorie and high in vitamins, minerals, and antioxidants.

• Cut salt intake. Too much salt is linked to high blood pressure.

• Choose fats wisely. And keep them to a minimum. Avoid trans-fats and saturated fats, like those found in butter, margarine, salad dressing, fried foods, snack foods, and sweets. "Good fats" include many vegetable oils like olive oil, some nuts, and fish like salmon and tuna.

• Curb sweet food and drink. Limit the soft drinks, sugar, and sweets; they can be loaded with calories and contain few nutrients.

• If you want to do your part to keep your body vibrant, strong, and healthy, make these simple steps for good nutrition a part of your life as you get older.

Tips to reduce stress in women over 50
But stress can be positive, keeping us on our toes. Stress becomes negative when we continually face challenges without relief. Tension builds in the body, causing an assortment of physical problems -- such as headaches, upset stomach, chest pain, and sleep problems.

For women over 50, the effects of chronic stress are compounded. Your body isn't as resilient as it once was, so it needs better maintenance -- a healthier lifestyle -- to repair itself. Face it: It's time to reduce stress.

But stress can be positive, keeping us on our toes. Stress becomes negative when we continually face challenges without relief. Tension builds in the body, causing an assortment of physical problems -- such as headaches, upset stomach, chest pain, and sleep problems.


For women over 50, the effects of chronic stress are compounded. Your body isn't as resilient as it once was, so it needs better maintenance -- a healthier lifestyle -- to repair itself. Face it: It's time to reduce stress.

For women over 50, the effects of chronic stress are compounded. Your body isn't as resilient as it once was, so it needs better maintenance -- a healthier lifestyle -- to repair itself. Face it: It's time to reduce stress.

How to reduce stress and achieve emotional balance

• Exercise regularly. Exercise reduces stress, improves mood, and boosts overall health. It also helps you sleep better.

• Build a support system. Women’s groups, book clubs, exercise or dancing classes, swimming clubs, ramblers groups, choirs or drama societies can help reduce stress by building solid friendships that can offer you a sense of security, warmth and connection.

• Keep a positive attitude. Look for the silver linings and good news.

• Let go of negatives. Accept that there are things you cannot control.

• Be assertive instead of aggressive. Instead of becoming angry, defensive, or passive, assert your feelings, opinions, or beliefs.

• Find ways to relax. Learn to meditate. Try relaxation tapes and CDs. Listen to the music of classical composers or jive to rock and roll if that’s what’s suits you.

• Develop new interests. Having a sense of adventure can help you reduce stress. Tune in to your dreams. Find things to be passionate about. Find a hobby. Be creative!

• Get enough rest and sleep. When you're under stress, your body needs time to recover. Give it the rest it needs.

• Eat healthy, balanced meals. Your body needs good nutrition to fight the effects of stress. Also, don't rely on alcohol to calm your  anxiety.

• Take up volunteer work. When you commit to helping others, you find a sense of purpose. You take the focus off yourself, but you achieve a feeling of accomplishment.

Advice on proper eating can be confusing. Here are some basic tips for good nutrition.

Navigating the changes of mid-life causes stress, there's no doubt about it, and we'd all like to reduce stress in our lives.

Don't let a hectic world get the better of you. Make a little time, try a few of these tips - and reduce stress.

Source: http://www.webmd.boots.com/

Sex over 40 - and beyond

By Jane Murphy

Think getting older means your sex life dries up and disappears? Rubbish! Around 70% of the over-50s think sex is now a more fulfilling experience than it was in their younger years, according to a recent survey by Saga. But that doesn't mean you don't need to work at it. Here's all you need to know about having fun and staying healthy between the sheets...

How your body changes

You probably don't need us to tell you that big changes start to take place in your body once you hit your 40s. During the perimenopause - the time leading up to the menopause - you may experience symptoms such as changes in the pattern of your periods, vaginal dryness, hot flushes, night sweats, mood swings and forgetfulness. NHS estimates suggest around eight in 10 women will experience some of these symptoms due to declining oestrogen levels.

Get lubricated!

Perimenopausal symptoms can affect your sex life to varying degrees - but there are remedies available. Vaginal dryness, for example, may mean it takes you longer to become comfortably lubricated: foreplay is key, plus it pays to keep some lubricant handy in the bedroom. You could also try using an intimate moisturiser such as Durex Sensilube (around £5.76 from chemists nationwide).

Coping with mood swings

If mood swings are playing havoc with your sex life, speak to your GP in the first instance. But be warned: according to some experts, low mood due to the peri-menopause can often be misdiagnosed as depression or anxiety. However, it may be more appropriate to prescribe hormone treatments rather than antidepressants. A steroid treatment - Tibolone - may also improve your sex drive. It's vital that your GP talks through all your options with you, and refers you to a specialist where necessary. For more information and support, contact  Women's Health Concern.

How his body changes

It's not just your body that undergoes change, of course. As men grow older, they may find it more difficult to achieve and maintain an erection. It's estimated that half of all men between the ages of 40 and 70 will experience erectile dysfunction at least once. Again, patience and foreplay are key. But if it's a recurring problem, try to persuade him to talk to his GP about whether Viagra may be appropriate.

 STIs are on the rise

And now for a sobering statistic: the rate of sexually transmitted infections (STIs) among the over-45s has more than doubled in under a decade, according to a 2008 survey. The most commonly diagnosed infection among this age group is genital warts, which is caused by the human papilloma virus (HPV) being passed from one partner to another during sex. Herpes is the next most common - with chlamydia, gonorrhoea and syphilis not far behind.

So why the big rise in STIs? It seems many of us are taking risks without even realising it. More of us are starting new relationships later in life - and, obviously, the more sexual partners you have, the more you run the risk of catching an STI. And when we reach an age when we‘re no longer likely to conceive, we become less diligent about contraception.

The solution, of course, is simple: always use a condom with a new partner. And if you're concerned about STIs or notice any unusual symptoms, talk to your GP or make an appointment at your local sexual health clinic. You can also call the NHS sexual health helpline on 0800 567123.

And now the good news...

Believe it or not, there's plenty to look forward to in your sex life as you grow older. The vast majority of couples - an impressive 85% - find sex is less pressurised after turning 50, according to research by Saga. We're generally more comfortable with our bodies, more familiar with our needs and desires - and post-menopause, we don't have any concerns about accidental pregnancies.

Sex gets even better!

It might also cheer you to learn that contrary to popular opinion, 76% of people insist sex doesn't become more boring as the years go by. OK, you may not have the energy and flexibility you once had - but fulfilling sex doesn't necessarily mean you should be hanging off the chandeliers. The trick is to learn to relax and enjoy one another's bodies. And finally, it's worth bearing in mind that the ability to have multiple orgasms increases with age, according to research by the Medical Information Service. Yes! Yes! Yes!

SOURCE: allaboutyou.com

Five Domains of the ‘Brain Health Lifestyle’

Brain health begins in the womb and needs to be promoted across your lifespan. Consider the following “Brain Health Lifestyle” to build up your brain reserve:

Socialization

• Do not isolate or segregate as you get older.
• Join groups and social organizations in your community.
• Maintain and build your friendship and family network.
• Be forgiving.
• Develop hobbies.
• Do not retire.

Physical Activity

• Walk between 7,000 and 12,000 steps daily. Walk several times a week. Buy yourself a pedometer to remind yourself to walk and to keep track of your daily steps.
• Dance.
• Do gardening.
• Knit.
• Do aerobic exercise.
• Use both sides of your body more often: become ambidextrous.

Mental Stimulation

• Learn a second language.
• Read and write (use your nondominant hand) on a daily basis; the more complex, the better.
• Learn sign language.
• Play board games.
• Travel.
• Play a musical instrument.
• Listen to classical music.
• Problem solve.

Spirituality

• Pray on a daily basis.
• Regularly attend a formal place of worship.
• Learn to meditate.
• Learn relaxation procedures with deep breathing and muscle relaxation.
• Slow down.
• Do not be afraid to say no.

Nutrition

• Eat 80 percent of what you intend to eat at each meal.
• Eat with utensils so you eat less.
• Eat healthier foods.
• Increase your intake of Omega 3 fatty acids, walnuts and unsalted nuts.
• Increase your intake of antioxidants.
• Eat colored fruits (grapes, apples, cantaloupe and berries) and vegetables, especially green leafy vegetables. The U.S. Food and Drug Administration recommends five servings of fruit and vegetables a day.
• Decrease your intake of processed foods and red meats.
• Eat one sit down meal a day with others.

by Paul D. Nussbaum, Ph.D., AFA's senior brain health advisor.

Source: http://www.alzprevention.org

Benefits of Walking

Source: kisst-organics.blogspot.com

10 MOST UNHEALTHY CANCER CAUSING FOODS TO AVOID

Genetically modified organisms: 

Genetically modified organisms contains chemicals that will develop the tumors very rapidly.GMO's are present in almost all foods such as conventional corn,soyabeans and canola.It is advisable that must see the label before going to buy it.If it is non-gmo's verified foods or not which are produced naturally.

Processed meat

Yes it's true, processed meat contains preservatives that makes the meat fresh,but it leads to cause cancer.Preservatives contains sodium nitrite and nitrate those are really bad to our health and also cause to rapid growth of tumors.It is better to avoid processed meat and consume natural meat obtained from grass-fed sources.

Microwave popcorn

Microwave popcorn bags are convenient to make but those are lined with chemicals those are leads to cause inability,tumors,pancreatic cancer.Due to the presence of PFOA (perfluorooctanoic) and diacetyl.Both of these chemicals  used in the popcorn cause to both lung damage and cancer.

Conventional apples,
strawberries,
grapes & dry fruits

By having fruits like apples grapes,dry fruits,strawberries people think they are eating healthy.Maximum conventional fruits contaminated with cancer causing pesticides.As per the research almost 98% of the production is tarnished with cancer causing pesticides.

Soda pop

Soda pop leads to cause cancer because it contains sugar,coloring,chemicals those will acidified the body and literally develop the cancer cells.

Artificial sweeteners 

Food beverages are also include which causes cancer.Most common one is artificial it leads to birth defects and cancer.Saccharin,sucrose and various artificial sweeteners also cause cancer.

Refined white flour

Refined white flour is a serious cause of cancer.Regular intake of refined carbohydrates leads to cause breast cancer.High glycemic foods are also one of the main cause of increasing blood sugar levels and rapid growth of tumors.

Farmed Salmon

Farmed salmons are oftenly tarnished with chemicals  such as antibiotics, pesticides, PCB's,retardants etc.. and also lack of vitamins.So it is better to avoid farmed salmons because it has high risk of cancer.

Hydrogenated oils

Hydrogenated  oils can alter the construction and flexibility of cell membranes in the whole body.Hydrogenated oils are used as preservatives for processed foods but it leads to growth cancer causing cells.

Refined sugar

It increases blood sugar levels rapidly and leads to growth of cancer cells.As of the research increased cancer rate is because of  cookies,cakes,doughnuts,cereals,juices etc which are high fructose corn syrup.

Article Source: http://way2medicare.blogspot.com/

Are You Maintaining Good Health Over 50

More health problems will occur as you become older, and soon you will be wondering how you can maintain good health over 50. Good health is a result of a healthy lifestyle, which includes healthy eating and regular exercise. It takes considerable effort and discipline to stay healthy when you are over 50, but the rewards that you get in return will be well-worth the effort.

A Healthy Diet

Following a healthy diet is an important part of maintaining good health over 50. When you are over 50 years old, the metabolism of your body will not be the same as when you were in your 30s or 40s. As such, your body will need different nutrients to stay healthy, and you have to eat certain types of food to ensure that all your nutritional needs will be met.

It is recommended that you consume more fruits and vegetables, because they contain good amounts of vitamins and antioxidants that can lower the risks of a variety of diseases, ranging from heart diseases to cancer. Some of the vegetables that you should include in your daily diet are spinach, collard greens, kale, broccoli, squash, cabbage and beans. Fruits that you should consume include oranges, apples, grapes, watermelon, peaches, cherries and pears.

It is also important that you eat more whole grain foods, such as brown rice, oatmeal and whole wheat. Whole grains are known to have very low fat content, and they contain good amounts of fiber, protein, vitamins and minerals that can benefit your health in many ways. You should also try to consume more cheeses, yogurts and eggs, as these foods can improve bone health and control hypertension.

When you are over 50, you should eat lean meats, such as chicken and turkey, and fresh fish, because they contain less fat and cholesterol. Also, it is advisable that you use heart-friendly oils, such as olive oil, to do your cooking. Make sure that you drink lots of water everyday to keep your body well-hydrated.

Men over 50 can boost their overall health by taking vitamin and protein supplements, while women can stay healthy by taking vitamin, calcium and mineral supplements.

Food and Habits to Avoid

There are also certain types of food that you have to refrain from consuming if you want to enjoy good health over 50. These include processed foods, processed white sugar, baked goods made from processed flour, foods with high salt content, smoked foods, high-carbohydrate foods, canned foods, canned beverages and processed juices. Also, you should not consume alcohol excessively or use any tobacco products, as these substances are highly detrimental to health.

Regular Exercise

Eating the right food and getting rid of bad habits can help you overcome a lot of health problems, but you still need to lead an active lifestyle to achieve optimal health. Regular exercise can improve your blood circulation, stimulate metabolism, tone and strengthen your muscles, and burn excess calories. It is recommended that you do 30 minutes to 1 hour of cardiovascular exercises everyday. Also, you should engage in some mentally-stimulating activities on a regular basis to keep your mind sharp and healthy.

Source: http://www.fitday.com

500 Calorie Diet for 5 and 2 plan

Breakfast: Top 25g of low-fat Greek yoghurt with two chopped apricots. Calories so far: 68.

Lunch: Tesco’s Broccoli and Stilton soup (160 cals) is a great option as you can still get a cheese fix. Calories so far: 228.

Dinner: One all the family will enjoy, a serving of this sausage dinner with roasted ratatouille comes in at 262 calories. Total intake for whole day = 490.

For more delicious fast day meal plans, snack lists and more, download our NEW 5:2 diet complete meal planner today!

3 Natural Healthy Diet

by Rohimmudin Bin Rohmat 

Healthy Diet - Why is your diet? Of course the answer is to lose weight. But in fact, people who diet tend to reduce diet every day, that day it shall be 2x 3x even some that eat only 1x per day. It certainly is not good for health, can even make your body become weak from lack of food and then sick. So, how to overcome it? There are many ways for it, you can also consume a variety of foods such as fruits, vegetables yag make your stomach remains full and not weak in carrying out your daily activities.

Healthy Diet

Here is a healthy diet that you can apply to your healthy diet program run:

• Consuming avocado fruit. This fruit is a fruit that contains natural fats, unsaturated fats that can replace your daily fat needs without having to eat rice or meat. In addition, the avocado can also be filling the stomach even though we do not eat rice.
• Nuts. Apparently, in addition to being a source of fat nuts are also able to burn fat in our bodies. In addition, nuts also contain protein and fiber which helps the body to control blood sugar and digestion.
• Vegetable Borokoli. This vegetable is one of the vegetables that are full of fiber which helps satiate our stomach for a long time and also helps aid digestion in our bodies.

That 3-course meal to a healthy diet also helps you eat each day diet program. Try to consume 3 above menu every day to keep your body balance.

Healthy Diet Food

Above are 3 healthy diet that can help you in the diet so as not to get caught hungry belly diet because it is very difficult for those of you who are used to eating a lot every day. May be useful for those of you who are in a diet program to lose weight.

Source: http://iym-health.blogspot.com

7 Ways to Improve Digestion

KATIE WELLNESSMAMA

Do you struggle with digestive issues? Statistically, many of us do, and there seems to be an ever-growing array of over-the-counter help.

Many people just assume that poor digestion is normal… but is it?

Personally, I’ve noticed a big change in my own digestion since transitioning to a healthier lifestyle, and the change has been most profound for our son who struggled with allergies (and who had a complete turnaround thanks to the GAPS diet).

The 7 things that I’ve found most helpful for helping avoid digestive issues like bloating, heartburn, indigestion, flatulence and more are:

1. Start Consuming Bone Broth

Homemade bone broth is an incredibly nutrient dense food and it is also very inexpensive to make. Broth is packed with minerals, gut-soothing gelatin and amino acids proline and glycine. Broth’s natural gelatin content helps sooth the digestive track and improve nutrient absorption. Our children get bone broth from a very early age, as it is also a great natural source of minerals.

Here are instructions for making your own broth or stock at home.

If you aren’t able to make broth, another option (though not quite as good) is tosupplement with natural gelatin powder which will confer some of the same benefits. Here is more information about the benefits of gelatin powder and how to find a good brand.

2. Improve Bathroom Posture

Turns out our bathroom posture may be causing more problems that we realize. There is increasing research (and age old evidence) that squatting to use the bathroom is not only more efficient and more natural, but also helps avoid common digestive disturbances (and even bigger problems like hemorrhoids.

To fix this problem, it seems we simply need to adopt a more natural squatting position instead of the sitting position many of us use today. While squatting on the actual toilet seat is one solution, I personally don’t recommend it if you are pregnant, have balance issues, or simply aren’t already a very strong squatter.

At our house, we have a Squatty Potty in each bathroom as a simple way to improve bathroom posture (and a great random conversation starter with visitors!). If adding a piece of bathroom furniture isn’t your thing, a couple of small upside-down buckets or a regular stool will work almost as well.

3. Optimize Magnesium

Ever since it helped me avoid morning sickness this pregnancy, I’ve been amagnesium evangelist, but it is also helpful in digestive health! I’ve gotten many emails from readers who were low on magnesium and who noticed digestive benefits when they started consuming enough magnesium.

From a previous article: “Magnesium is the eighth most abundant mineral on earth, and the third most abundant in sea water. More importantly, it is the fourth most abundant mineral in the human body and it is necessary in over 300 reactions within the body.

Magnesium isn’t just abundant in the body, but vitally important too. As this article explains:

Every single cell in the human body demands adequate magnesium to function, or it will perish. Strong bones and teeth, balanced hormones, a healthy nervous and cardiovascular system, wellfunctioning detoxification pathways and much more depend upon cellular magnesium sufficiency. Soft tissue containing the highest concentrations of magnesium in the body include the brain and the heart—two organs that produce a large amount of electrical activity, and which can be especially vulnerable to magnesium insufficiency”

Easy fix: start consuming magnesium or using a magnesium skin oil to boost your levels. Many people notice an immediate digestive difference (though if really loose stools occur, reduce the dose and work up slowly). Taking magnesium and salt bathsis another great (and relaxing) way to up magnesium levels.

4. Up the Probiotics

The human gut is teeming with bacteria, and this is vitally essential. Unfortunately, if the balance of beneficial and harmful bacteria in the gut gets tipped in the wrong direction, a lot of digestive disturbances can follow.

We don’t take many supplements regularly but a high quality probiotic is one supplement that everyone in our family takes daily. We also consume fermented foods (see below) but adding in a high quality probiotic has made a big difference in digestive health for us.

Another great way to boost beneficial gut bacteria and improve digestive health is to consume fermented foods or drinks regularly. These are an excellent source of probiotics and enzymes and can help nutrient absorption. In combination with a good probiotic (see above) fermented foods and drinks can make a big difference in ease of digestion and avoiding bloating.

Start with some easy homemade recipes like sauerkraut, kombucha or water kefir and branch out from there.

5. Move More

Exercise is important on many levels, and it certainly aids proper digestion as well. The mixture of movement and gravity helps food travel through the digestive system and frequent low-level activity like walking is an excellent aid to digestion (and much more!).

The sedentary modern lifestyle of sitting all day puts a kink in the digestive process and makes normal digestion more difficult. Easy fix? Walk a few miles at a comfortable pace each day! Bonus points if you do it as a family or with your significant other and get some quality time too!

6. Eat More Fat!

Advice is often given to avoid fat and protein when constipated and up the fiber (the FIBER!!!). Turns out, fiber can be very hard to digest for some people, and that it can contribute to additional gut problems. Guess what is slippery and does help things glide right along? Yep… FAT!

Especially those who struggle with constipation can benefit from adding a lot more fat (from good sources) to the diet. Fats we consume regularly are coconut oil, grass fed butter, animal fats from healthy sources (including lard and tallow), fermented cod liver oil (excellent source of fat soluble vitamins and Omega-3s) and olive oil (never heated). The fats we don’t consume ever? Vegetable oils and margarine .

7. Improve Posture

Just as bathroom posture affects digestive health, so does posture when sitting or standing. Optimally, we’d all be walking/moving more and sitting less, but since that isn’t always possible, it is important to have good posture so digestive organs can work optimally.

If you haven’t focused on your posture much, this is a great article about the basics of proper squatting (see #2 again too!) and using these same methods, a person can sit and stand in a way that is more beneficial for digestion.

Source: http://wellnessmama.com

The 10 Best Weight-Loss Tips Ever

BY ZOE RUDERMAN

Dieting sucks and never seems to work long-term anyway. These easy habits will slim you down.

Losing pounds doesn't have to be torture (we're looking at you, cayenne-pepper cleanse). Adopt at least three of these behaviors — they're simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists — and you'll be thinner and healthier in days. (Plus, the weight will stay off.)

1. SNACK, BUT SMARTLY

Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.

2. TURN OFF THE TV

Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

3. STEP ON THE SCALE DAILY

If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. SCULPT THREE TIMES A WEEK

Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.

5. REACH FOR YOUR CELL

Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

6. EAT A BIG, BALANCED BREAKFAST

An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

7. WATCH THE BOOZE

One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

8. HAVE FRUIT TWICE A DAY

Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.

9. STAY ASLEEP LONGER

Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.

10. VISUALIZE YOURSELF THIN

When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.

SOURCES: NUTRITION AND WEIGHT-REDUCTION SPECIALIST JANA KLAUER, MD, AUTHOR OF THE PARK AVENUE NUTRITIONIST'S PLAN; NATALIE ROSENSOCK, RD; CERTIFIED PERSONAL TRAINER JASON WALSH

Article from: http://www.cosmopolitan.com/