By Stephanie Osfield
When you were a kid, and you did something well, every now and then you got a reward. Motivating, right?
Weight loss is no different. Use that same logic to make your weight-loss journey more pleasant—and your goal more attainable. Set mini-goals, then reward yourself when you meet them.
"If you don't celebrate small, everyday lifestyle changes," says Karen Miller-Kovach, chief scientist at Weight Watchers International, "there will be times when your long-term weight-loss goal seems so far away that you'll despair or be tempted to give up. Having little stops to celebrate along the way makes that journey more pleasant — and your goal more likely to be achieved."
Come up with goals that are unique to you and the challenges you face with weight loss. Keep them realistic and varied, and track them closely. For example, you might make these three goals:
* I will walk 30 minutes five days this week.
* From now on, I will record everything I eat each day (regardless of my food intake).
* I will clean up the kitchen tonight without picking the leftovers off the dinner plates.
Then, when you meet one of your mini-milestones, give yourself a reward! Just like your goals, your rewards should be varied and unique to you. And they don't have to put a dent in your wallet (unless you want them to!).
For $5 or less, why not …
* Sip on a cup of tea in the sun.
* Finish the day with a long, soak in the tub. Everyone loves a good bubble bath once in a while.
* Enjoy a leisurely Sunday morning — take the phone off the hook and spend the morning in your pajamas reading a book or poring over a few magazines.
* Savor a celebratory glass of wine with dinner.
For $10 or less, why not …
* Open a "pamper me" bank account: Deposit $10 for every week you've stuck to your weight-loss plan, or for every pound you've lost.
* Pick up that new book you've had your eye on.
* Download the latest album from your favorite band.
* Buy a relaxation tape and use it daily.
* Share dessert with your partner at a café, or do a little grocery shopping and make one of the delicious, healthy desserts from the WeightWatchers.com Food & Recipes section.
For $20 to $45, why not …
* Pay your neighbor's teenager to do your food shopping for you. Just make a list, then kick back.
* String a hammock up in the backyard and spend an afternoon napping in the sun.
* Phone your distant friends. Choose a time when the phone company has low rates and you can spend hours catching up.
* Get yourself a haircut or a 30-minute massage.
For over $50, why not …
* Devote the entire day to a shopping spree for a new pair of shoes. Athletic shoes, that is, to help you earn activity points.
* Splurge on a bottle of expensive champagne — you deserve it.
* Rent a sailboat with friends and spend the day soaking up ocean breezes.
* Rent a convertible and head for the beach or the mountains for the day.
* Hire a maid for the day — to cook and clean while you lounge around in the hammock you already put up.
The weight loss challenge is officially over. Take the time to reward your efforts, no matter how big of change you made in weight. And don't let this challenge ending discourage you, we know we can continue to make healthy choices!
Tuesday, December 4, 2007
Monday, December 3, 2007
The Diet Doctors’ Winter Superfoods
by SARAH STACEY
The dynamic duo of Dr Wendy Denning and Vicki Edgson aka the Diet Doctors, are hitting TV screens again this month for their second series dedicated to improving our health through nutrition.
With the season of colds and flu soon upon us, I asked what superfoods Wendy and Vicki will be tucking into to help support their immune systems. Here are their secret weapons:
Avocados
A true superfood, rich in vitamins C and E, the vital antioxidants for fighting off viruses such as colds and flu, and essential fatty acids to help hair, skin and general health.
Beetroot
High in beta-carotene (which leads to the production of vitamin A when needed) as well as abundant in vitamin C, this versatile, root vegetable can be eaten raw, cooked or juiced and is also an excellent liver-supporting food.
Blackberries
Rich in virus-fighting bioflavonoids and anthocyanins (types of antioxidants). Frozen is fine as freezing doesn’t deplete the vitamin C content (of course you can freeze any wild berries you gather).
Carrots
These contain one of the highest percentages of beta-carotene of all vegetables and fruits, also a good source of vitamin C; best eaten raw (eg as crudites or grated in salads).
Home-made chicken soup
Simmer a broken-up chicken carcass (preferably organic) with onions, garlic and herbs for several hours, so that all the minerals from the bone marrow can seep into the broth. Sieve, cool quickly, skim off any fat and store in the fridge or freezer. Chicken is one of the best sources of zinc, a vital mineral for supporting the immune system.
Garlic
Like onions, garlic is one of the most potent antibacterial, antiviral vegetables; also a potent mucus fighter, so indispensable for colds and flu.
Pears
These succulent autumn immune-boosters contain pectin, which helps remove toxins from the gut, also minerals such as calcium, magnesium and potassium, plus beta-carotene, folic acid and iodine.
Sweet potatoes
Inexpensive, bright orange veg which contain far more beta-carotene and vitamin C than ordinary potatoes and are also lower on the GI index making them a perfect source of immune-boosting carbohydrates. Available year round, try them mashed, roasted, steamed or stir fried.
Tomatoes
Fresh or cooked tomatoes have abundant beta- carotene, vitamin C and lycopene– an important antioxidant best known for preventing prostate cancer but also valuable for the immune system. Adding sugar can destroy these valuable nutrients - so avoid tomato ketchup.
Turmeric powder
This Asian spice has been used for over 3000 thousand years for its antioxidant and anti-inflammatory ingredients called curcumins, hence the reason that a hot curry is good for a cold!
The dynamic duo of Dr Wendy Denning and Vicki Edgson aka the Diet Doctors, are hitting TV screens again this month for their second series dedicated to improving our health through nutrition.
With the season of colds and flu soon upon us, I asked what superfoods Wendy and Vicki will be tucking into to help support their immune systems. Here are their secret weapons:
Avocados
A true superfood, rich in vitamins C and E, the vital antioxidants for fighting off viruses such as colds and flu, and essential fatty acids to help hair, skin and general health.
Beetroot
High in beta-carotene (which leads to the production of vitamin A when needed) as well as abundant in vitamin C, this versatile, root vegetable can be eaten raw, cooked or juiced and is also an excellent liver-supporting food.
Blackberries
Rich in virus-fighting bioflavonoids and anthocyanins (types of antioxidants). Frozen is fine as freezing doesn’t deplete the vitamin C content (of course you can freeze any wild berries you gather).
Carrots
These contain one of the highest percentages of beta-carotene of all vegetables and fruits, also a good source of vitamin C; best eaten raw (eg as crudites or grated in salads).
Home-made chicken soup
Simmer a broken-up chicken carcass (preferably organic) with onions, garlic and herbs for several hours, so that all the minerals from the bone marrow can seep into the broth. Sieve, cool quickly, skim off any fat and store in the fridge or freezer. Chicken is one of the best sources of zinc, a vital mineral for supporting the immune system.
Garlic
Like onions, garlic is one of the most potent antibacterial, antiviral vegetables; also a potent mucus fighter, so indispensable for colds and flu.
Pears
These succulent autumn immune-boosters contain pectin, which helps remove toxins from the gut, also minerals such as calcium, magnesium and potassium, plus beta-carotene, folic acid and iodine.
Sweet potatoes
Inexpensive, bright orange veg which contain far more beta-carotene and vitamin C than ordinary potatoes and are also lower on the GI index making them a perfect source of immune-boosting carbohydrates. Available year round, try them mashed, roasted, steamed or stir fried.
Tomatoes
Fresh or cooked tomatoes have abundant beta- carotene, vitamin C and lycopene– an important antioxidant best known for preventing prostate cancer but also valuable for the immune system. Adding sugar can destroy these valuable nutrients - so avoid tomato ketchup.
Turmeric powder
This Asian spice has been used for over 3000 thousand years for its antioxidant and anti-inflammatory ingredients called curcumins, hence the reason that a hot curry is good for a cold!
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