Fit & Fab Fems Library of Articles

[KSW33]

Here is a thread to keep all of our articles in.

OK Jinner - Start a Posting!!!

[plcm111195]

This is a great idea. I went ahead and stickied it for you and I'll add this great article I posted on the daily today.

Here's another great article from Sparkpeople (http://www.sparkpeople.com/resource/motivation_articles.asp?id=596)

De-Stress in 3 Minutes or Less
Stop Emotional Eating Before It Starts
-- By Dean Anderson, Behavioral Psychology Expert

What is the single, most common problem that most dieters face when trying to lose weight? Will power? Nah. Temptation? Sometimes. Emotional eating? Bingo! That’s why it takes so much more than good intentions and information about nutrition and exercise to be successful. The ability to manage difficult situations and feelings effectively - without turning to food and eating - is a necessary foundation for a successful weight loss plan and healthy lifestyle.

Fortunately, there are many proactive steps you can take to keep functioning on all your mental cylinders during tough times. These steps range widely from basic relaxation techniques to the development of a reliable support network. Other options include:

Keeping a food journal to help you identify your emotional eating triggers
Cultivating mental and emotional well-being through practices like meditation, mindfulness, massage, and yoga
Developing good problem solving skills
Turning to the Message Boards for help and support when you need it; offering help to others as a way to get your mind off your own troubles and gain a little perspective on things
But all of these things take time, and there are many instances when you need something you can do right now, to keep yourself grounded, focused and able to make good decisions. After all, you don’t always have time to take a walk, relax in a hot bath or call a friend to talk things over. That’s what we’ll be talking about here - a 3-minute trick for handling stressful situations in the moment.

Minute 1: Stay Grounded
Emotional eating happens when you lose your connection to your grounded self. Stress itself is not what makes you reach for something to eat. In fact, stress is often a good thing and your grounded self knows this! We need the physical stress of exercise to keep our bodies in good shape just as we need the stress of intellectual and emotional challenges to keep our minds healthy.

Nine times out of ten, what really leads to emotional eating is getting caught in a "mind storm" of worst-case scenarios, projections, misinterpretations, and all the emotional overreactions that come with these thoughts. This "storm" turns a manageable challenge into something that makes you feel helpless, overwhelmed, ashamed or afraid - and sends you to the kitchen to find something to stuff those extreme feelings. When you can stay grounded in the moment of stress, you have many more options.

Here are some simple ideas to keep you grounded when something (or someone) pushes your buttons and your feelings start to spiral out of control:

Take a few deep breaths. (You can also count to 10, if that helps.) If the stressful situation involves someone else, take a timeout and agree to continue the discussion in a few minutes.
Remind yourself where you are. Take a look around, noticing and naming the colors and shapes in the space around you.
Notice the physical sensations you are experiencing. Whether it's a sinking feeling, turmoil in your stomach, tension in your hands or jaw, restricted breathing, or heat on the back of your neck, try to name the feelings that go with the sensation. Is that sinking feeling fear, or dread? Is the heat a symptom of anger?
The idea here is to stay in your body and in the moment - with what’s real - instead of going inside your mind where all those unreal scenarios are just waiting to get spun out-of-control.

Minute 2: Reality Check
Once you’re calm enough to start thinking productively, put all those thoughts that are clamoring for attention inside your head through a quick reality check. Here are several very common thought patterns that have no place in reality. Do any of these apply to you?

All or nothing thinking
Example: You go over your calorie limit or eat something on your "forbidden" list, and then decide to keep eating because you’ve already "blown it" for today. Reality: Weight loss is not a one-day event. If you stop overeating now, you’ll gain less and have less to re-lose later. That’s something to feel good about!

Reading your own thoughts into someone else’s words
Example: Someone made a mildly critical or unsupportive remark to you, and you feel completely devastated. Reality: The more bothered you are by such remarks, the more likely it is that you are being overly critical of yourself. When you treat yourself with respect, what others say won’t matter nearly so much.

Either-Or thinking
Example: You make a mistake or have a bad day and feel like a complete and hopeless failure. Reality: No one does well all the time. Mistakes are a necessary and valuable opportunity to learn - if you don’t waste them by getting down on yourself.

Taking care of other people’s business
Example: Something is going badly for someone you care about, and you feel responsible, or pressured to fix it. Reality: People need to learn from their own problems. You aren’t doing anyone a favor by trying to fix things just to make yourself feel better.

Minute 3: Putting Things in Perspective
Most common problems that you face in everyday life are much easier to handle when you keep them in perspective and avoid making mountains out of molehills. Here are some questions you can ask yourself to make sure you aren’t in the mountain-making business:

How big a deal is this, anyway? If I knew I was going to die in a week, would this be something I would want to spend this minute of my remaining time on?
Will any bad things happen if I postpone thinking about this until I have more time to figure things out?
Do I have all the information I need to decide how to respond to this? Do I really know what’s going on here, or am I making assumptions? Am I worrying about things that might not even happen? What do I need to check out before taking action?
Is there anything I can do right now that will change or help this situation?
Am I trying to control something I can't, like what other people think, say, or do?
Have I really thought through this problem, and broken it down into manageable pieces I can handle one-at-a-time?

Use this approach whenever your thoughts or situations begin to feel overwhelming, and you'll quickly find that the mountains that seem impossible at first can quickly morph into what they really are - manageable hills that you DO have the ability to climb. All it takes is three little minutes of your time.

[Liel]

Hi Girls,

Joanne - what a great article!

This will be such a useful thread.

Look at this great weight loss simulator:
http://preventionweightloss.mvm.com...rCode=rodale_wl (http://preventionweightloss.mvm.com/rodale_wl_ctx/jsp/sim.jsp%3frequestedRetailerCode=rodale_wl) Motivation or what?????


Hugs Liel


http://img251.imageshack.us/img251/3166/whaturgi8.gif

[wachit]

This is a great thread and Liel I loved that website BTW. Thanks!




SW-170
CW-156.6
GW -145

[ladybg472]

liel-

that website is cool! I'm going to update my body after every weigh in!

[jinner]

Hello Ladies!

The article queen has arrived! I'm sorry it has taken me so long to get here! I’m not sure of which way to list these articles so I’ll just do it and if anyone has any suggestions I’ll can always make changes! Many of this links are from Sparkpeople and Prevention. It will probably take me a few days to get all my current favorites in. Please note the if something is bold faced it is just because I couldn't change it to look like everything else.:kiss: Here I go:

6 Weight Loss Mistakes to Avoid Small Changes for Big Results (http://www.sparkpeople.com/resource/nutrition_articles.asp?id=532)

10 Steps to the Body You Want (http://www.prevention.com/article/0,5778,s1-4-88-201-5066-1,00.html)

10 Weight-loss myths that can ruin your diet (http://msnbc.msn.com/id/13897378/wid/11915773?GT1=8307)

100 smartest diet tips ever (http://www.prevention.com/article/0,5778,s1-4-88-279-2208-1,00.html)

Do You Suffer from Diet Rage? Rules of the Road to Help You Reach Your Destination (http://www.sparkpeople.com/resource/motivation_articles.asp?id=346)

Excuse proof your exercise plan (http://www.prevention.com/article/0,5778,s1-2-92-749-1971-1,00.html)

Find time to exercise (http://www.prevention.com/article/0,5778,s1-2-92-749-3855-1,00.html)

High Performance Nutrition - Part 1 The Big Picture: Food as Fuel (http://www.sparkpeople.com/resource/nutrition_articles.asp?id=627)

High Performance Nutrition - Part 2 Recommendations for Very Active People (http://www.sparkpeople.com/resource/motivation_articles.asp?id=631)

How Much Should You Exercise? (http://www.cbsnews.com/stories/2005/11/15/health/webmd/main1044716.shtml)

I just started exercising...why am I gaining weight? (http://exercise.about.com/od/weightloss/f/gainingweight.htm)

Why the Scale lies (http://www.primusweb.com/fitnesspartner/library/weight/scale.htm)

Just say no (http://www.prevention.com/article/0,5778,s1-4-64-185-5559-1,00.html)

[plcm111195]

Misha, I hope you don't mind that I fixed up your post to make them links and a bit easier to read. These are some great articles.

If you want to know, here's a link to How to post a link (http://www.healthdiscovery.net/forums/showpost.php?p=817722&postcount=9)

[KSW33]

ALL RIGHT - JINNER IS BACK!!! I can't wait to check out these articles!!


Thanks!

[jinner]

A few more articles for the older FFF's!

It's Never Too Late (http://www.prevention.com/article/0,5778,s1-2-69-242-6819-1,00.html)

Managing Menopause (http://www.prevention.com/article/0,5778,s1-1-93-152-6160-1,00.html)

Stop Torturing Yourself! (http://www.prevention.com/article/0,5778,s1-1-93-153-2699-1,00.html)

[jinner]

Find the Right Fit Jeans for you with Oprah's Help (http://www.oprah.com/tows/pastshows/200511/tows_past_20051115_b.jhtml)

The ABC's of Weight Loss (http://onhealth.webmd.com/weight_loss/article.htm)

Breakthrough Belly Exercise Plan (http://www.prevention.com/article/0,,s1-2-87-1-6898-1,00.html)

Psyche Out Your Body (http://www.prevention.com/article/0,5778,s1-2-69-749-6704-1,00.html)

Stop Dieting and Start Living (http://www.sparkpeople.com/resource/motivation_articles.asp?id=620)

Tips for a Healthy Weekend (http://tips%20for%20a%20healthy%20weekend/)

[jinner]

Why do we Beat ourselves up? (http://www.sparkpeople.com/resource/Motivation_articles.asp?id=212&page=1)

Identify your Weakness (http://www.inch-aweigh.com/weaknessquiz.html)

How to Stop Emotional Eating (http://www.mayoclinic.com/health/weight-loss/MH00025)

The Respect Test (Respect your Body, Respect Yourself) (http://www.prevention.com/quizleadin/1,5771,s-4-57-39-2902-1,00.html)

Stop Your Emotions from Ruining Your Diet (http://www.bellaonline.com/articles/art43435.asp)

Top 10 Steps to a Healthier Body Image (http://www.inch-aweigh.com/image.html)

5 Ways to Love your Body (http://www.sparkpeople.com/resource/motivation_articles.asp?id=271)

An Exercise in Self Esteem (http://www.sparkpeople.com/resource/motivation_articles.asp?id=591)

Body Image: Love it or Loath it (http://onhealth.webmd.com/beauty_and_body_image/article.htm)

Mirror Mirror on the Wall: Body Image and You (http://www.calorieking.com/library/articles/Mirror-Mirror-on-the-Wall-Body-image-and-you_YWlkPTYzOSZwaWQ9MTMsNjYmcHJpbnRhYmxlPW5vJm5vdm lld3M9bm8mcGFnZT0x.html)

Weight loss - it's in your head (http://www.inch-aweigh.com/in_your_head.htm)

What's your body image? (http://exercise.about.com/cs/exercisehealth/a/bodyimage.htm)

Your Body Image (http://www.webmd.com/content/article/74/89279.htm)

[jinner]

Last one for a while. I think I gave you enough to read!

This one is just for fun!


You Know You're a Weight Watcher member when... (http://www.safehaven.us/wwhumor.htm)

[Liel]

20 ways to break that dreaded plateau:

http://www.nothingtastesasgood.com/20-ways-to-break-the-dreaded-plateau/






http://img464.imageshack.us/img464/7824/mmmmrl6.png

[Liel]

5 ways to win at losing:


http://www.oprah.com/health/omag/health_omag_200412_weight.jhtml


Hugs Liel

[jinner]

Diet Myths exposed Part 1 (http://health.yahoo.com/experts/joybauernutrition/2805/diet-myths-exposed-part-1)

[jinner]

Articles about Plateaus:

20 ways to break the dreaded plateau (http://www.nothingtastesasgood.com/20-ways-to-break-the-dreaded-plateau/) posted previously by Liel

Plateau Busters - Part 1 (http://www.sparkpeople.com/resource/fitness_articles.asp?id=516)
Plateau Busters - Part 2 (http://www.sparkpeople.com/resource/fitness_articles.asp?id=522)
Plateau Busters - Part 3 (http://www.sparkpeople.com/resource/fitness_articles.asp?id=534)

How often should I change my exercise routine? (http://www.3fatchicks.com/Fitness/3FC_Gets_a_PUSH/Q%10A_with_Mike_Monroe__July_1%2C_2006/)

Plateaus and Physical Activity (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=23551)

Weight-Loss Plateaus (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=23561)

Powering Throught Plateaus (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=676)

Stubborn Scale (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=13471)

The Turnaround Switch (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=21251)

[jinner]

Just wanted to share... I found this Nutritional Guide for Women and Men (http://nutrition.about.com/library/bl_nutrition_guide_intro.htm) and thought it was helpful...

It tells you how much calories you should eat to lose or maintain weight (with and without exercise) and how much fats, carbs, and protein you need.

[Liel]

A great article about the difference between a diet and a lifestyle change:
http://www.sparkpeople.com/resource/mind_over_body_fat.asp




http://img143.imageshack.us/img143/6205/tufftimeseu1.gif



Hugs http://img73.imageshack.us/img73/6918/cleanku3.jpg

[kiwi2cute]

Hello Ladies, I have been missing in action the past couple of weeks. For good reason. Had my interview for the Physician Assistant Program and I just received word that I got accepted. I am so excited. It helps that I can now represent a healthy body weight than previous times. Weighed in this morning at 148.5 lbs. I am slowly catching up on the boards. Glad to see you all on!! Will take time for personals later, just wanted to check in!

[kiwi2cute]

OOppss Realized I posted under the wrong headline.


Reading is fundamental.LOL

[Liel]

14 Tips for Starting and Sticking With It

Stop Failure Before it Starts
-- By Julie Isphording, former Olympian



For some of us out there, if we could just convince ourselves that there is enough time in the day to exercise, we could be on track to a great fitness program. For others, we get started but quickly lose momentum and give up. To help get started and stay on track, here are a few tips:
Throw away the bathing suit you wore in high school… and the memory too. It’s normal to have a mental image of yourself when you last exercised like a fiend. But if that image is from high school, you could be in big trouble. Even if it’s from last year, forget it. Remember as little as possible of what you used to look like. Starting today, make new memories.
Prepare. We already know you don’t have the time, so write it down like an appointment every day. You wouldn’t cancel an appointment, why would you cancel on yourself? Aren’t you important too?
Start slowly. Do much less than what you’re capable of. Take a 20-minute walk if you’re returning to exercise. You might feel like it’s not enough, but it’s a good start.
Get the family involved. Run while your daughter rides her bike. Go to a local track and let the kids play their own games. Run with your spouse. Sign up for a local 10K. Walk with your son. Celebrate with a little something special after every activity.
Where are your friends? Four words, four reasons – motivation, inspiration, determination, conversation. Surround yourself with friends who think positive and live large.
Put the pain in perspective. When the going gets tough, remember that you have survived 600 carpools, 540 loads of laundry (this month), 41 baseball games, 230 dinners and one family vacation. What’s the big deal?
Allow yourself to slow down. You’re driving this bus! For the first time today, you are in control.
Sign up for a race. It’s a goal to strive for and adds a little meaning to your everyday workout.
Run/walk in public. Be proud of your accomplishment. Take in all the sites and be an inspiration to others.
Just show up. Go to the gym, class, or the park. Once you’re there, it’s hard to say no. 98% of life is showing up.
Eat. Follow a healthy eating pattern. If you limit your calorie intake, you will not have enough energy to work out and your metabolism will slow down.
Understand your energy cycle. There are peaks during our days. Even during the week. Try to complete your workout when you feel good about yourself.
Wallow in your greatness. You can exercise to become a better exerciser, or you can exercise to become a better mother, a better father, doctor, teacher, or a better friend – or you can exercise to become BETTER. Be proud of that accomplishment.
Have fun. Where’s your childlike spirit? When you can make workouts "playouts," you’ve got it made.
Don’t give up on yourself. After all, it’s never too late to be that healthy person you might have been.
__________________:bcb_up

[anaem3]

Great thread!

Jinner--> I really enjoyed that article on "You know your a WW when...". It was really funny!

BYE!

[Liel]

Check this out:
http://www.prevention.com/walking/calendar/ A personalized walking calendar.


For some musical inspiration for your workouts look here:
http://www.musicovery.com/

Hugs http://img401.imageshack.us/img401/7136/ca92r5ta1sd6.gif


http://img402.imageshack.us/img402/7107/thassviqq9.gif

[beanie_26]

That's neat! TFS Liel! :bcb_up

[Liel]

Check this out:http://cravingideas.blogs.com/

I just love this girls whole approach to losing weight. Her blog is great - surf around she has a few more interesting blogs.

:bcb_up

Hugs Liel

[Quinny]

Thought this was an interesting article

http://www.aplaceofhope.com/reports_lose_weight.html

[Liel]

POINTERS:
*Pinpoint the feeling that is making you want to binge eat. Are you bored?
Lonely? Angry/Frustrated? Stressed? What other activities could you do to relieve any of these feelings? Call a friend, post/chat on the web, go for a walk, go out to the mall, reorganize your closets, crochet/knit/color. Find something that actually addresses your feelings. Food just distracts you from the real problem and when you're done eating you just add feelings of failure ontop of the original problem!

*BEFORE you put something in your mouth, ASK the RIGHT questions.
1. Do I want this yummy cake or don't I? isn't the RIGHT question...of course the 4 year old in you wants the yummy cake. Instead REFRAME - Do I want this yummy cake or do I want to buy that gorgeous tankini for my cruise this summer? Do I want this yummy cake or do I want to play ball with my kids without getting winded? Do I want this yummy cake or ____________________________.

2. Also try these questions: How will I feel if I eat this? How will I feel if I don't?
How will I look if I it this? How will I look if I don't? How will I feel after I eat this? How will I feel after I don't?
EMPOWER yourself. Making the best choices feels amazing. It makes you realize you can do anything.

*LASTLY: Know that you are worth it, get right back on track...Take responsibility, YES I MEAN, to the best of your ability, ADD UP THE POINTS for your fall down. There are many reasons why this is important. 1. It may not be as bad as you think. 2. If it is as bad or worst you will benefit from seeing the number and you will remember it the next time you feel control slipping away 3. You need to take them out of your WPA's so that you stay on track the rest of the week. 4. RESPONSIBILITY though, I said the trick is not to fall down, the fact is that it happens to the best of us. So, the real trick is to get back up!