We strongly recommend an exercise program for four reasons.

1. To help you Control Stress

Everybody complains that we live in an agitated and stressful world and that we tend to become less active physically the more hectic our lives become. The truth is that physical exercise is the best possible treatment for stress. The best time to exercise is the morning. That way you feel the benefits all day long

2. For the Health of your Heart

Your heart is a muscle and like any muscle it develops when you exercise it regularly. Learn how to get your heart into shape. Measure your heart rate at the end of your workout. It should reach 70% to 85% of maximum. Below 70% is inefficient, above 85% is dangerous. Aerobic exercise is best for your heart. The most popular aerobic activities are running, jogging, cross-country skiing, cycling, racket-ball, tennis, swimming and hiking. Your maximum […]

WALKING FOR YOUR HEALTH, STARTING TODAY! By Frances M. Berg M.S.

Make walking a lifetime habit by starting today with a five minute walk. That’s right – just five minutes. It’s enough. Too many people begin with a brisk two-mile walk, and never come back!

Walking is an excellent, pleasurable aerobic activity. It can be a friendly social event or a quiet interval of solitude in your busy day. By walking regularly you can improve your health, your endurance, your self-esteem, your enjoyment of life, your appearance and your mental well being. Walking is almost injury-free. And no matter your age, it’s never too late to start walking.

It’s easy to begin. You can walk anywhere: down the street, in a park, mall or gym; or in your own home, walking around one or several rooms, or marching in place. You need no special clothing other than walking shoes. It’s something you do for […]

This is the classic attitude problem that plagues dieters. It involves viewing the world and dieting, as either; right or wrong, perfect or terrible, good or bad, friend or foe, legal or illegal. I see this in nearly every dieter I work with.

Here are some examples. You might have six straight days in which you meet your calorie level and then splurge the seventh day by eating cake and boosting your calorie total to 2000. The common response would be “I really blew it now, I am off my diet”. Notice the phrase “off the diet.” This is the unrealistic view that you are either perfect or terrible, that you are either on or off a diet. This is where the term “Light Bulb Thinking” was born- because a light bulb is either on or off. Please refer to our “Dimmer Switch” article.

The danger in this is the despair that you […]

We would always like to be perfect – it is human nature. However, this desire is unrealistic. Although this is obvious to most people, many dieters expect more than they can deliver.

Your Thinking Process

We set goals for everything we do. Although we do not articulate a goal for every activity, hidden within our mind are expectations of how well we should perform. If you mow the lawn, write a letter, buy clothes, or simply talk to a friend, you expect a certain level of performance. If you scalped the lawn, wrote an unintelligible letter, bought gaudy clothes or said insensitive things to your friend, you would be upset because you expected more – you did not satisfy your internal standard.

You can see how difficult life would be if your goals were absurdly out-of-reach. If you expected Better Homes and Gardens to lust after your lawn, for the National Archives to […]

Restaurants and Trips

a)      You may go to restaurants; it is a pleasurable moment to spend with cherished ones.

b)      Decide in advance what you want to eat and choose your restaurant accordingly.

c)      Refrain from reading the menu; the temptation may be too difficult to resist.

d)      Order in an assertive fashion, without shyness before the other people at your table.

e)      Begin your meal with tomato juice or a big salad. Ask to have a slice of lemon to eat with your salad instead of dressing.

f)       Here are a few examples of menus that you are able to order at restaurants:

Roast beef, veal cutlets or lamb chops (without gravy), Bar-B-Q chicken or roast chicken, (without sauce, without fries, take off the skin), grilled fish with lemon juice (trout, salmon, lobster), grilled steak, vegetables that are suitable for your own diet, potatoes must always be oven baked, for dessert you may have […]

HOW 8-12 GLASSES A DAY KEEP FAT AWAY

By Donald S. Robertson, M.D., M.Sc.

Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase while an increase in water intake can actually reduce fat deposits.

Here’s why: the kidneys can’t function properly without enough water. When they don’t work to capacity, some of their load is dumped onto the liver.

One of the liver’s primary functions is to metabolize stored fat into usable energy for the body. If the liver has to do some of the kidney’s work, it can’t operate at full throttle. As a result, it metabolizes less fat therefore more fat remains stored in the body and weight loss stops.

Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this as a threat to survival […]