Ways To Lose Those Extra Pounds...

A lot of us live our lives like penned animals. Built to move, too often we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed.

Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out.

In fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around.

However, that does not mean that a lap or two around the old high school track will offset a daily dose of junk food. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while.

Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need.

1. Get quality Zzzs:

Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out during the day, you are less likely to get much physical activity during the day.

In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need.

2. Walk the walk:

It is probably the easiest exercise program of all. In fact, it may be all you ever have to do, according to some professional advices of some health experts.

Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while.

3. Walk the treadmill:

When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.

Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk.

4. Seize the time:

Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule.

Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.

Tricks To Slim Down...

Check out these great tips and tricks to help you lose weight, without trying too hard!


Breakfast:

Eat a heavy breakfast. Needless to say, heavy does not include fried foods. Stick to corn flakes, brown toast, eggs and the like, and you will not feel so hungry at lunchtime. The best and healthiest way to go is to breakfast like a King, lunch like a Queen and dine like a pauper. If you're still confused, we'll translate for you: breakfast should be the heaviest meal of the day. Lunch should be lighter than breakfast, and dinner should be the lightest meal of the day.

Dinner:

Try sticking to tasty soups, mixed (baked or boiled) vegetables with mayonnaise, and garlic bread, at night. Not only will you lose weight, but you will also give your much-abused digestive system, a much-needed break.

Green Tea:

Did you know that green tea helps you lose weight? (Not if you add two spoons of sugar with every cup, though!) Opt for green tea without sugar or milk, but with a dash of lime, and try and drink at least 3 cups a day. In addition to helping you burn calories, green tea is known for its anti-oxidant properties, and thus has great health benefits as well.

Spices:

Be generous with sprinklings of spices like garlic, Tabasco sauce and green peppers. They actually increase your body's calorie burning activity by 25%. Could there be an easier way to lose weight?

Yes! Surprise, surprise !

Sleep:

Get enough sleep. If you feel your body has a slow metabolism, getting sufficient sleep is a great way to boost it. This does not mean that you sleep for forty days and forty nights at a stretch and expect to wake up skinny as a bamboo stick! Sorry, but you're just not that lucky. However, if your body is not getting sufficient sleep, it slows down your metabolism. Try and catch eight to nine hours of sleep every night; you will end up burning more calories than you did with just six or seven hours of sleep.

Lights:

Did you know that dark rooms tend to make you feel low, and also cause you to overeat? And if you are one of those people who tend to eat more when they are unhappy, it's time to lighten up! Brighten your room, liven up the atmosphere - don't live in dingy surroundings. Add some cheer to your home! Bin those 60-watt bulbs and place 100-watt bulbs in your room.

Incentives:

Need some cutting edge incentive? If you have fat upper arms, get a tattoo high up on your arm. You can then work towards losing weight on your arms to show it off. If you want to lose weight on your belly, pierce your belly button or get a tattoo on your waist, just above where you wear your trousers. You will be aching to flaunt it!

Clothes:

Choose your clothes carefully:

* If you have large hips, wear shoulder pads so your hips look like they are in proportion to your body. Make sure the shoulder pads are not too big, nor are they too prominent. One should not be able to make out that you are wearing them.

* Don't wear clinging stuff in the hopes that it will make you look thin. Stay away from lycra.

* Don't wear clothes that are too loose.

* Steer clear from pleats.

* Wear one colour from top to toe to give an illusion of slimness.

* Wear fabrics like chiffon, that skim the body and show your curves, yet hide your fat.

Bollywood Actress Hansika Motwani Fitness Secret !

“A diet is a selection of food that helps you loose weight”, says actress Hansika Motwani.

She may not be called as a new entrant in Bollywood as she has been into the industry since a long time as a child artist. Just like a fairy tale she grew up fast and suddenly appeared as a beautiful actress. Hansika talks about the secret of her fitness and her favourite food.

Hansika is not a foodie and may be that helps her to maintain herself. “I am not very foodie. I like home made Rajma Chawal . I don’t indulge in oily cheesy stuff”.

She begins her day with a healthy breakfast as she believes that it’s the first meal of the day and it should be healthy. She prefers skimmed milk and an apple in the morning. Hansika believes in diet and follows her Guru Mickey Mehta’s instructions properly.

From a child actress, Hansika was expected to gain a good amount of weight to match up his male co-star Himesh Reshammiya in her first film as an adult actress. But after her first movie Aap Ka Suroor , Hansika lost seven kilos. Talking about fitness she says, “I prefer both cardio and weight exercises. I exercise two hours everyday in my gym. I prefer protein milkshake after workout. I believe in yoga and meditation as well.”

Hansika is quite particular about her food. She feels that healthy food is an important part of a balanced diet. “I don’t starve myself. I take eight meals through out the day. My lunch comprises Roti, daal, dalia , salad and yoghurt. I prefer fruit juice rather than cold drinks. I avoid dinner or any kind of food late at night. Rather I prefer to have my dinner in the evening”, she concludes.

Beauty Care Starts With Our Diet

Beauty care starts with our diet. Diet does not mean just losing weight. Diet means the food you put in your daily eating habits.


1. A rule of thumb for eating habits are...don't eat more calories than you consume. Don't go one single day without doing something extra and physical for at least 30 minutes per day. This can be three ten minute walks. Or 30 minutes of vigorous aerobics, or 12 minutes of weight lifting and 18 minutes of walking.

2. Water, you need water. Try to add at least 4 more glasses of water to your daily diet. The rule of thumb for water is 8 glasses per day; and one extra for every ten pounds overweight you are.

3. Fats, you need to know about fats. There are different kinds of fats. Some fats are better for you than others. A rule of thumb on fats is, stay away from hydrogenated fats. These are fats that solidify. They are in store bought cakes, cookies, crackers, chips and even in bran muffins. Read the labels.

Choose fats that are polyunsaturated or fats such as olive oil. And, eat some fish to get some omega-3 fats. Carbohydrates - Are your immediate fuel source. An average is about 55 percent of your diet in carbohydrates. So, a rule of thumb is, figure your protein grams, get around 25% fat per day, and the rest would be in carbohydrates.
The heavier you are, the more protein you need the less carbohydrates you will need.

Fats - try not to exceed more than 25 percent fat in your daily diet. 30 is fine, too. That does not mean you can't have a junk food fast food hamburger... it just means that if you do eat that 55 percent fat burger that you are going to have to cut down on other fat filled foods for the rest of the day to balance it out.

4. Fiber - work up to getting 25 grams of Fiber per day

5. Protein - averages about 20 percent. Divide weight by 2.2 and multiply that by .8 to get the kilograms. For men it is averages as one gram per each kilogram of weight. So, a man would divide their weight in pounds 2.2 then multiply that by .10

6. Make exchanges gradually. Suppose you drink whole milk...work down to 2 percent. Maybe replacing two of your cups per day until you can completely change over. If you are on two percent milk, work down to 1 percent.

7. Add bran to your cereals for extra fiber. Do add it in your baking. You need to balance your diet with vegetables and fruits, too. Try adding different colors to your plate. Maybe an orange yam, and some green beans, to add color. The more variety of food colors, bring more variety of vitamins. Eat more raw foods.

Remember, exchange things, add things, and do it gradually and remember, live all things in life in moderation and soon you will be bouncy and vibrant and well on your way to living BEAUTIFULLY!

TYPES OF DIET PLANS...

Pick up any magazine and you surely would come across a ‘revolutionary’ diet plan, which claims of rapid, dramatic weight loss and the resulting pencil-thin figure leads us to think that this latest diet is the miracle we are looking for! So, what’s so special about the regimes used by the stars, and more importantly, how effective are they?

The Atkins Diet : This is based on restricting carbohydrate intake to as little as 15 grams per day and indulging in high-protein and high-fat foods. Three important studies in 2003 showed that the first stage of the diet is consistent with most weight-loss plans, but in the long term the diet and weight loss are both difficult to maintain. The jury is still out on the long-term safety of the regime and nutritionists are concerned about the increased risk of nutrient deficiencies, constipation, and ketosis (the breakdown of body tissues to produce energy) as well as kidney and heart health in Atkins devotees.

The ‘Bit of your body you hate’ Diet : If you are unhappy with your hips, thighs, buttocks, a diet is out there promising to make them smaller, firmer, and more toned. You can even follow a diet claiming to give you the same effect as a face-lift in a weekend! Most of these diets give you a rigid set of rules to follow, with a whole list of foods you must eat at certain times of the day in certain combinations to release the ‘special’ powers of the nutrients. These diets often advocate foods that have a high protein and vitamin content, providing a tentative link to improving your skin’s elasticity or rebuilding new skin cells. Protein and vitamins are used to make new skin cells, but that’s where the magic ends – no food can target a specific area of your body to work on. If you lose weight you may find your least favourite ‘wobbly’ bit becomes smaller, but the only way it will ever get firmer and more toned is through plain hard exercise.

Although most of these targeted diets aren’t likely to do any harm, they’re more of a marketing ploy to sell magazines and newspapers than a breakthrough in nutritional science. The basic principles of the diets are the same: reduce calorie intake and increase calorie expenditure through exercise to lose weight, but that doesn’t make a very sexy headline!

The Blood Group Diet : The blood group diet suggests that eating certain foods according to your blood type rids your body of toxins and fat. The diet varies for each blood group, so, for example, a person with an O blood type can eat organic seafood, red meat, soy milk, and most fruits and vegetables. However, there is little if any scientific research to validate this.


Any weight loss on this diet is likely to be attributable to a simple reduction in calories rather than any supposed physiological response to food related to blood type. Apart from leaving you hungry most of the time, the blood group diet is pretty expensive and can lack fibre, essential fatty acids, and calcium unless you also eat fortified soy products.

The Cabbage Soup Diet : Most of us spent our childhood loathing it, but now it’s touted as one of the hottest ingredients in the world of wonder diets! The humble cabbage, made into soup and eaten everyday in addition to fruit, vegetables, and occasionally meat, ensures rapid weight loss due to a very low calorie intake, rather than any magical properties of the cabbage. This diet is dangerous to maintain over a long period. The removal of a limb is preferable to this regime for some rapid weight loss!

The Coconut Diet: Coconut oil contains92 per cent saturated fatty acids, but a high proportion of these are medium-chain triglycerides (MCTs). MCTs are easily absorbed as immediate energy and so are commonly used in infant feeds and for feeding people following surgery or who are critically ill and can’t eat a normal diet. Because the MCTs in coconut oil provide such an instant energy, the theory is that they are less likely to be stored as fat, so they help you lose weight more easily. As well as coconut oil added to pretty much every food on the diet, the diet promotes the consumption of butter, cream, and full-fat milk as well as lots of meat and a daily dose of cod liver oil.

If you follow the diet to the letter you eat around 2,500 calories a day. Bearing in mind that most women need to eat about 1,500 calories a day to lose 1kg per week it’s difficult to see how the coconut diet can work. Any weight loss is probably due to the diet being so filling that followers are unlikely to eat everything prescribed in a day. The high intake of animal fats as well as coconut oil, means that this diet could raise cholesterol levels; an important risk factor for heart disease. The coconut diet really does have all the hallmarks of a fad diet because it mainly concentrates on a single food. No food works in isolation, and the key to a healthy diet is variety-whether or not you’re trying to lose weight.

Detox Diets:


Detox diets usually consist of fruit, vegetables, seeds, and herb-or fruit-infused water with limited wheat-free grains and oils. The range of detox plans are often sold on the pretence of their ‘cleansing health benefits’, but in truth the resultant and often dramatic weight loss is down to simple calorie restriction and is usually short-lived. Health professionals have genuine concerns about people frequently coming on and off detox plans, or following them for any length of time. Detox diets are nutritionally incomplete and rapid weight loss can exacerbate the yo-yo diet effect (rapid weight loss, with equally rapid weight gain).

Detoxing for a day or two is unlikely to do you any harm, but it should never be a permanent solution to weight control.

Low Glycemic Diets:

The glyceic index(GI) and glycemic load(GL) are tools to measure the rate at which carbohydrates are absorbed as glucose into the bloodstream. The evidence suggests that controlling fluctuating blood sugars by including more low or ‘slow’ GI foods like pulses, new potatoes, and oats at mealtimes reduces food cravings and the high-calorie grazing that can lead to weight gain. Clinical data supports the use of low GI foods as part of a healthy diet and active lifestyle and show that as well as helping weight control in short-term studies, the risks of heart disease, diabetes, and metabolic syndrome (combined obesity, raised cholesterol, blood pressure and impaired glucose tolerance) may also be reduced.

Low glycemic diets are likely to be around for a long time …so watch this space.

Meal Replacement Diets:

Meal replacements are portion-controlled products fortified with vitamins and minerals. You replace one or two meals with these liquid shakes or bars, allowing one ordinary low-calorie meal a day. this approach provides an energy intake in the region of 1,200-1,600 calories per day.


Meal replacements are as effective as traditional dietary treatments in the short term, with long-term weight maintenance. None of the research published to date suggests any adverse effects of using meal replacement diets.

At present it isn’t possible to predict who does best with this kind of approach. However, it seems a good option if you have tried to lose weight using more traditional dietary methods, or have difficulty finding time to prepare meals or understanding and controlling portion sizes.

Well, now you realize that the truth behind the headline was a big lie! So, what is the secret? The key is simplicity!! Following basic rules like eating low fat meals, making good food decisions in places like movie theaters, convenience stores, and even at friends’ homes to keep the fat out, learning to prepare easy and healthful low-fat meals at home, gently incorporating exercise into your lives…..learning to do these anywhere you are.

Remember, you reach your goal… not because of luck but because you simply made a decision to change- and then you stay committed to change. It’s that commitment to continue to change that makes the whole journey worthwhile.

VITAMINS & SUPPLEMENTS NEEDED IN DIET TO REDUCE WEIGHT...

Vitamins & Supplements:



If you're on a diet its very important to maintain a healthy balance in your system. Adding nutritional supplements and vitamins to your diet will keep you healthy, help improve your complexion and strengthen your hair and nails. Some vitamins can even increase your metabolism and actively help your weight loss!

Also, if you have been dieting hard but not losing weight, or reached a plateau, chances are that you are deficient in at least one vitamin or mineral.

I would recommend taking a general vitamin supplement, something that contains vitamins A through E plus Zinc, Magnesium and all the other minerals that your body needs. But to actively aid your weight loss you may consider adding the following to your diet too:

Choline:

The body needs Choline to metabolize fat, so this vitamin is very important! If your levels are too low, fat tends to get blocked in the liver. Choline is usually readily available in an average diet, but low calorie dieters should be careful to maintain their levels.


Choline deficiency can lead to cirrhosis and fatty degeneration of the liver. On the other hand, taking supplements is very safe. Taking too much is likely to result in nothing worse than a headache. So its an excellent, safe vitamin to add to your diet.

Good sources include egg yolks, wheat gem and peanuts. Choline is the main ingredient in Lethicin.

Iodine:

Iodine stimulates the thyroid and promotes a healthier faster metabolism. If you are having trouble losing weight, it could be that your thyroid is underactive. Adding a vitamin like Iodine to your diet will help to normalize your thyroid function.

Make sure to maintain your levels of Vitamin A too - this helps the thyroid to absorb the Iodine. The best source of Iodine is in Sea-Kelp, which is commonly available. Start with a small dose to see how it feels.

Inositol:

Inositol works with Choline to metabolize fat. It also controls cholesterol levels. Good sources are soy, eggs and nuts. If you use supplements, higher dosages have been shown to work best, but you should start with a smaller amount, say 500mg.

Chromium:

Chromium processes carbohydrates and helps to reduce hunger pangs. A 3-month study of 122 overweight people found an average 6lb loss in those taking 400mcg of Chromium daily.

The scientists think that Chromium works with Insulin to increase your metabolism, process carbohydrates and reduce body fat. Adding Chromium to your diet is best achieved through vitamin supplements.

Vitamins B2, B3, B5, B6:

Keeps your metabolism running (very important for weight loss) and ensures a healthy thyroid.

Good sources include wheat bran, eggs and oats. But excess Vitamin B is soluble and washed out of the body everyday, so supplementing your vitamin intake is a good idea.

Vitamin C:


Helps the body to convert glucose into energy, and stops it from being stored in your body. A study of elderly patients found that higher Vitamin C levels increased their metabolism by around 100 calories a day!

Good sources include blackcurrants, broccoli, oranges and strawberries. There are also plenty of good supplements available through the internet or in your local store.

HOW DIET CAN IMPROVE APPEARANCE !

The old adage, "you are what you eat," is getting a 21st century makeover.


Until recently, most dietary advice has focused on weight management and disease prevention. That focus is now expanding to specifically look at how what people eat can affect how they look.

New research is examining the role of key nutrients in preserving a youthful appearance.

* Vitamins A, C and E, for example, are essential to healthy skin.

* Vitamin A, also known as beta-carotene, helps block UV radiation. Carrots, spinach, butternut squash and cantaloupe are all great sources of this complexion-protecting nutrient.

* Vitamin C and vitamin E are antioxidants that help encourage skin cell turnover and collagen formation. Broccoli, citrus fruits, red peppers and strawberries are all rich in vitamin C, while vitamin E is found in almonds, avocados and dark, leafy vegetables.

* It's always best to choose food sources of such nutrients over supplements, which may not deliver the same benefits and can even increase disease risk, according to some studies.

Other alimentary advice to consider for people who want to put their best face forward:

* Eat good fats like those found in seafood and walnuts to reduce the inflammation that may lead to wrinkles.

* Avoid refined carbohydrates, which can cause insulin spikes and breakouts.

* Drink plenty of water and keep alcohol to a minimum to make sure skin stays hydrated.

* Strengthen nails by including biotin-rich foods in your diet (such as cooked eggs, soybeans and rice bran).

Looking great also means keeping body weight under control. Natural, whole foods like fruits and vegetables provide the foundation of a well-balanced diet. People will get more than just age-defying antioxidants. The high fiber and water content of such bulky, low-cal fare will keep hunger at bay.

FOOD FRESHNESS....

Food Freshness:

Baked Goods:

To keep cakes, cupcakes, doughnuts, or any bread/bakery products fresher longer, put a small glass/bowl of water in the box and close the lid. The water keeps the items moist, so that they are not "crunchy".

Bread:

Put your bread in the fridge and it will keep fresh well past the date.

Brown Sugar:

Put a piece of bread in brown sugar to keep it soft.

Butter:

If you "stock up" on butter, keep the excess in the freezer and it will keep longer.

Celery:

Before putting in refrigerator, wrap celery in aluminum foil and it will keep for weeks.

Cereal:

If you usually have several boxes of cereal opened at one time. The best way to keep them fresh is to roll the bag down several times and then pinch it closed with a pinch clothespin. They come in wood or plastic and in many colors.

Champagne:

To keep champagne bubbly after opening and serving the first glass, place a spoon handle, or a fork handle, whichever fits into neck of bottle and your champagne will remain bubbly even until the next morning to serve at breakfast. It Works!

Chilies:

To keep green chillies fresh, take off the stem, wrap them in a paper towel and keep it in a ziploc bag. I have had chillies stay fresh for over a month.

Cookies:

Place a slice of bread in with your fresh baked cookies, or even after they've gotten a little harder than you appreciate. It will keep the cookies soft or soften them up.

Cottage Cheese:

To keep the unused portion of cottage cheese from becoming "soupy", replace the lid tightly and store UPSIDE DOWN in your refrigerator.

Crackers:

Store an open sleeve of crackers in an empty Pringles can to keep them fresh longer.

Crackers:

Put them on a cookie sheet and bake at 200 degrees for about 15 - 20 minutes. They will be fresh again.

Cucumbers:

To keep cucumbers as fresh and firm as the day you bought them, simply wrap each one in a paper towel and store them as usual in your vegetable crisper. I have had them last at least 3 weeks!

Everything:

How to make just about everything in the refrigerator stay fresh longer. After it is opened just store it upside down. I have tested this with Milk, Sour Cream, Dip, Applesauce, Jelly, Jam, Pickles, Peppers and more. If you can't store it upside down “milk for instance” store it on it’s side just make sure that the liquid covers the cap. When storing anything upside down try to make sure that the contents sink to the “Top” to create a “seal”. The reason this works is bacteria needs to “land” on food and needs air to grow. This method stops both.

Frozen Goods:

Put an ice chest with some ice in your car the next time you go grocery shopping, and ask the bag boy to put all the cold & frozen items together in the bags, so you can fit them in the ice chest for the ride home, especially in hot weather. The food will keep much longer without having been subjected to the heat, even for a few minutes.

General:

I use the packages of clothes pins you can buy for a dollar or two to use to close bags of chips, cereal, bread, left over cake mix and multiple other things.

Grapes:

Wash and clean white or red grapes. Put in freezer storing in ziploc bags. When the urge for something sweet hits you, help yourself to this great healthy snack!

Fruit Salad:

Sprinkle fruit salad with lemon juice, pineapple juice or plain pineapple to prevent it from turning brown.

Lettuce:

To keep a head of lettuce fresh, completely wrap it in a paper towel and put it in a zip lock bag. I have had lettuce last over a month!

Potato Chips:

If you have a bunch of potato chip bags open simply roll them up and throw them in the freezer. This will keep them fresh a lot longer.

Mushrooms:

To keep mushrooms from spoiling quickly, keep them in the carton and cover with plastic film wrap. Puncture the plastic wrap with a fork about five times. Refrigerate.

Mushrooms will stay fresher and slime-free longer if you store them loosely in a brown paper bag (lunch bag type) in the refrigerator.

Onions:

Got leftover onions (or any similar vegetable)? Just chop them up in the food processor, then freeze in ice cube trays. After frozen, dump the frozen veggies into a freeze-safe plastic bag. Now you can easily use the "ice cubes" for cooking or adding to recipes; and the good part is you don't have to chop anything up and you can use only the amount you need.

Potatoes:

Put an apple (any kind) in your store bought potatoes bag. The apple will keep them from sprouting.

Salt and Sugar:

To help keep your salt and sugar from getting moist and clumping, place a saltine cracker in the container with it. The cracker soaks up all the moisture and your salt and sugar will stay fresher, longer!

Strawberries:

To keep strawberries fresh, store unwashed berries, stems on in a closed jar. Wash and stem when ready to eat. Will keep up to a week.

Vidalia Onions:

If you want to keep vidallia onions throughout the winter, put them in a knee high panty hose & place them in the bottom vegetable tray in your Frig. Its works!!!

Vegetables (General):

Wash vegetables such as lettuce, carrots or peeled onions, let them dry and place in a sealed zip-lock bag with a dry clean paper towel. They last until all is used with no discolored leaves or bad spots.

I have found that fresh veggies keep for a very long time in the Tupperware "fridgesmart" containers....I have had mushrooms last for 3 weeks and grapes to last over a month!

Catherine's 6 stone success!

Introducing another amazing success story, and what a success she is! Just over a year ago Catherine was weighing in at over 17 stone and decided enough was enough. A disability had meant that Catherine had become a wheelchair user a few years ago, and as a result, she gained quite a lot of weight.

"My weight gain began when my legs suddenly stopped working properly. I had previously used up most of the extra calories from my not-very-healthy eating by walking everywhere. But when I became a wheelchair user, I no longer worked those calories off. I started to comfort eat because of my unhappiness with the extreme change in my life, and that added to my weight gain."

Now weighing in at a trim 10 st 9 lbs, Catherine has achieved a total weight loss of an amazing 6 st 9lb, and with a BMI of 24, she is well within the healthy weight for height range.

Catherine’s weight had started to become a problem before she joined our plan. "I was getting too big to fit into a lot of my clothes, and being so fat was very uncomfortable. It was also difficult to push myself around in my wheelchair when I was so heavy."

When Catherine signed up with us she found that the plan really suited her lifestyle. "I didn’t want to be weighed in front of a roomful of people every week, so being able to weigh myself in the privacy of my own home was a big plus for me."

She also enjoyed the meals and recipes on the plan. "I don’t have to worry about calorie counting – I just eat what it says on my meal plan! The shopping list is a great idea and it makes life much easier knowing what to buy each week. I've also discovered some tasty recipes which I intend to continue using once I have reached my goal weight!"

Catherine’s family and friends are amazed at her progress! "I have had so many compliments from family and friends. It has been a big confidence booster. Most people are stunned when I tell them I’ve lost over 6 st! My GP is very happy with me too!"

With a new wardrobe and newfound knowledge about healthy eating, Catherine is determined that she’s going to maintain her weight loss! "I am very happy with my weight loss and it's great to be able to get into beautiful clothes again and feel sexy. Over the last year I have educated myself and I have learned about what my body needs to stay healthy. I am particularly proud that I have achieved this weight loss almost solely by controlling my diet."

"I would certainly recommend this plan to anyone - in fact, I have already mentioned it to several of my friends who want to lose weight. I think it is a sensible and healthy way of dieting, and I am certainly proof that it works!"

WHAT EVERY WOMAN NEEDS?

As a woman, your body is very complex. Throughout every phase of your life you will require extra care and nutritional support. Today's scientific advances support a number of natural choices for women, like soy. Still, the fact remains that calcium, folic acid and iron continue to be the most important nutrients that can impact a woman's total health. All women should take a daily multiple vitamins with these essential nutrients.

Calcium is essential to strong healthy bones:

As a woman you have a much greater risk of developing osteoporosis because you have less bone tissue and lose bone more rapidly then men do. Be sure to consume adequate calcium throughout life, as this may reduce your risk of osteoporosis later in life. Calcium is essential to the health of bones, teeth and skin, yet few adults get enough of it in their diets. Make sure you find a high quality calcium supplement to ensure you receive a health-enhancing daily allowance.

Folic acid impacts women in many ways:

It plays an important role during rapid fetal growth and development. In fact, adequate intake of folic acid as part of a healthy diet before and in early pregnancy may reduce the risk of having a baby with a birth defect of the brain or spinal cord. All women of childbearing age are recommended to consume 400 mcg of folic acid everyday starting at least one month before conception into the early weeks of pregnancy.

Folic acid also plays a role in the maintenance of normal homocysteine levels; elevated levels of homocysteine are believed to be a risk factor of heart health.

Iron:

Iron is a vital nutrient that plays an essential role in forming healthy red blood cells and transporting oxygen. It's estimated that as many as 62% of women over the age of 20 are not meeting the RDA for iron. Women also tend to be low in iron because they tend to eat foods low in iron and lose iron through menstruation.

Vitamin C:

Drinking a glass of orange juice with your cereal can boost iron absorption by the body. Vitamin C helps the body metabolize the iron. A high quality Vitamin C supplement rich in antioxidants to help fight the harmful effects of free radicals is a wonderful supplement not only to assist iron absorption, but also to combat ageing. Vitamin C is coveted for its many benefits, including a contribution to healthy bones, teeth, blood vessels and the production of collagen.

In addition to taking a daily multiple vitamin, routine exams are key to prevention and healthy living. You should have a yearly gynecological exam that includes a pelvic exam, breast exam and PAP test. Also, consider performing monthly self-breast exams to familiarize yourself with how your breasts normally look and feel. If you are over 40, you should have a mammogram every year.

HEALTH &WEALTH...

MIND YOUR FOOD

What To Eat Each Day For Looks And Health...

Apple Cider Vinegar:

Beside having amazing healing properties, apple cider vinegar keeps skin supple. It's heavy concentration of enzymes helps peel off dead skin cells. It breaks down fat and helps food digest properly.

Carrots:
Maintain the outer layer of the skin to prevent premature aging. What you'll find in is the same as you'll get in Retin A.

Cheese:
To ensure a happy smile, add a slice or two of hard cheeese into your diet. Choose Swiss, cheddar, or gouda to block bacteria in the mouth and prevent cavities.

Citrus Fruits:
Hold the skin cells together by forming collagen. Collagen cannot be added to the skin topically, which is why fruits and fruit juices are such an important part of the daily diet.

Cranberries:
Keep urinary tract lining healthy.

Garlic:
Helps combat wrinkles and restores tissue.

Nonfat Yogurt:
High in calcium, which keeps your smile white and your teeth cavity-free.

Sweet Potatoes Vitamin A is known to be a remarkable anti-wrinkling agent. Sweet potatoes are full of this important vitamin. The pleasing results is clearer, smoother skin.

Tomatoes:
These "love apples" will keep you loving your skin. Tomatoes are rich in vitamin A, vitamin C, and potassium.

Wheat Germ:
If you want to get rid of pimples quickly and efficiently, make sure to include two or three tablespoons a day in your diet. Add it to cereal, yogurt, and cottage cheese.

You should choose foods that you enjoy, of course, but you need to include the following:

Vegetables:
Three to five servings daily. Try to include one serving of raw, leafy greens.

Meat:
Have no more than three three ounce servings a day. Cut off all fat. Try to make two servings of turkey or chicken. One serving of fish a day is ideal.

Fruits:
Two to three servings daily. A 1/2 cup of chopped or sliced fruit is a serving.

Dairy:
At least two servings daily. A serving would be eight ounces of milk or yogurt.

Fats:
Salad dressing, cooking oil, butter, and mayonnaise should be limited to two servings a day.

DO YOU WANT TO LOOK YOUNGER?

MADONNA-AGE:47
DITCH SUGAR TO LOOK TEN YEARS YOUNGER:

We all know sweet treats add inches to the waistline, but did not know that chocolate could also give you wrinkles?

In his new book 10 Minutes/10 Years:Your Definitive Guide To A Beautiful And Youthful Appearance, dermatologist Fredric Brandt explains why sugar is enemy Number One.

He believes that by simply reducing your sugar intake, you can turn back the clock by ten years and improve the texture, tone and radiance of your skin. "In a nutshell, sugar hastens the degradation of elastin and collagen, both key skin proteins. In other words, it actively ages you," says Brandt, who counts Madonna, Rupert Everett, Cher and Ellen Barkin among his clients.

He saw a remarkable change in his own skin when he eliminated sugar from his diet. Not only did he drop 20lb, but, he says, within ten days he saw an increased glow, radiance and elasticity in his face. And within a year, his body had changed completely as well. "I'm really lean and have the body of a teenager, although I'm in my 40s,"he says. "My clients don't believe it's just yoga and a sugar -free diet. But it's cheaper than a face-lift - with much longer lasting results."

FOODS THAT HAVE LOW CHOLESTEROL

We often tell peoples to take nutritional changes at a pace that feels comfortable to them. That's not good enough when it comes to cardiovascular disease. The consequences of doing too little are severe-heart attack, stroke, or worse. Sadly, not everyone gets a second chance. So please don't wait until after the next vacation, or your daughter's wedding, or that anniversary dinner to start. Our advice is to start immediately and go for broke! Change your diet, change your habits, change your lifestyle.

worse. Sadly, not everyone gets a second chance. So please don't wait until after the next vacation, or yoFoods that Lower Cholesterol

High cholesterol can be caused by several factors, some you can change, and some you can't. Heredity can play a big part. Some people can have a perfect heart-healthy lifestyle, and still have skyrocketing cholesterol because their bodies naturally make too much of it- our bodies' production of cholesterol is independent from what we eat. For these folks, medication is often the only way to bring down their numbers. However, for the vast majority of people diagnosed with high cholesterol, you can improve your profile by reducing body weight (if you are overweight), increasing physical activity, and following my cholesterol-busting nutrition program.

Right off the bat, We tell you this:

If you are overweight, focus on losing weight. Research has shown that losing just 10 pounds can reduce LDL cholesterol by 5 to 8 percent.

Become more physically active. Even moderate exercise can help improve your cholesterol, as well as triglycerides, and blood pressure.

Specific foods to limit or avoid:

The top dietary recommendations for lowering cholesterol are to eliminate or at least drastically limit the foods you eat that contain saturated fats, trans fats, dietary cholesterol, and refined carbohydrates.

Saturated fats:

Saturated fats are found in animal-based foods, including meats, butter, whole-milk dairy products (including yogurt, cheese, and ice cream), and poultry skin. They are also found in some high-fat plant foods, including palm oil. Numerous studies have shown that by replacing saturated fat with olive oil or nuts (monounsaturated fat)... you can reduce LDL-cholesterol by significant amounts.

Trans fats:

Trans fats were developed in a laboratory to improve the shelf life of processed foods -- and they do. But calorie for calorie, trans fats are even more dangerous than the saturated fats. Most stick margarines contain trans fats, and trans fats are found in many packaged baked goods, potato chips, snack foods, fried foods, and fast food that use or create "hydrogenated oils". (All food labels must now list the amount of trans fats, right after the amount of saturated fats - good news for consumers.) There is no safe amount of trans fats, so try to keep them as far from your plate as possible.

Cholesterol-rich foods:

Years ago, doctors used to recommend that people with heart disease avoid all high-cholesterol foods. But dietary cholesterol does not harm health as much as saturated fats and trans fats do. Research into the effects of dietary cholesterol have been mixed, which is not surprising-different people have different susceptibilities. Still, if you want to take a firm hand to reduce your risk factors, you may want to consider cutting down on all high-cholesterol foods, including egg yolks, shellfish, liver, and other organ meats like sweetbreads and foie gras.

Good foods to choose:

Soluble fiber, may help reduce cholesterol by grabbing onto cholesterol and escorting it through your digestive system and out of your body. It also may reduce the intestinal absorption of cholesterol as well. Some of the best soluble fiber rich foods include; oatmeal, barley, lentils, Brussels sprouts, peas, beans (kidney, lima, black, navy, pinto), apples, blackberries, pears, raisins, oranges, grapefruit, dates, figs, prunes, apricots, broccoli, and sweet potato.

Healthy fats - Omega 3 Fats and Monounsaturated Fats:

There was a time when heart researchers slapped the same label -- "bad" -- on every kind of fat. Now, we know that trans fats and saturated fats are amazingly dangerous for cardiovascular health, but omega-3 fats and monounsaturated fats are actually good for your heart. Heart-healthy fish oils are especially rich in omega-3 fatty acids. In multiple studies over the past 15 years, people who ate diets high in omega-3s had 30 to 40 percent reductions in heart disease, and fewer cases of sudden death from arrhythmia. Omega-3s seem to reduce inflammation, reduce high blood pressure, decrease triglycerides, help to make blood thinner and less sticky so it is less likely to clot... PLUS raise HDL cholesterol (that's the good cholesterol)! So omega-3s affect nearly every risk factor for heart disease. We recommend eating at least three servings (4-ounce portions) of one of the omega-3-rich fish every week - fish like wild salmon, sardines, anchovies and mackerel (not king). If you cannot manage to eat that much fatty fish, incorporate omega 3 fortified eggs and additional plant based sources like walnuts, soybeans and ground flax.

Scientists discovered the benefits of monounsaturated fats, mainly found in olive oil by observing Mediterranean populations. They use olive oil more than any other form of fat and typically have low rates of coronary artery disease. Research shows it doesn't help to just add monounsaturated fats to your diet-you need to replace some of the unhealthy fats that are already in your diet (all those saturated and trans fats mentioned earlier) with better choices. There is evidence that substituting olive oil for saturated fat and low-quality refined carbohydrates can lower LDL-cholesterol (the bad cholesterol) and increase HDL-Cholesterol (the good cholesterol). Best foods for monounsaturated fats include: olive oil and olives, canola oil, avocado, macadamia nuts, hazelnuts, pecans, almonds, peanuts, cashews, pistachio nuts and natural peanut butter.

Plant sterols or stanols:

Sterols and stanols are natural substances found in small amounts in the cell membrane of plants, including fruits, vegetables, legumes, nuts, and seeds. They are found in relatively high amounts in pistachio nuts, sunflower seeds, and wheat germ. Sterols and stanols have a structure similar to cholesterol, and they compete with cholesterol for access to receptors in the small intestines. Imagine 15 people all hoping to get a ride in their friend's Volkswagen Beetle -not everyone is going to be riding in the car. Sterols/stanols compete with cholesterol, effective blocking its access. Research has shown that sterols and stanols have been shown to reduce LDL cholesterol levels by between 5 and 14 percent.

You can reap these cardiovascular benefits with just 2 grams of sterol/stanol per day, though you can't get that much eating fruits and vegetables alone. Sterols and stanols have been added to certain heart-healthy spreads that taste and cook just like margarine, including Take Control and Benecol spreads. That said they're only for those with cholesterol problems, who should consume no more than the amounts recommended: 2 to 3 tablespoons per day (each tablespoon provides one gram of sterol/stanol). You can use it on whole-grain bread, melt it on heart-healthy vegetables, or use it in cooking. We recommend trying the light versions of these spreads to save yourself 30 calories per tablespoon. If you're not a bread eater, please don't start just to have a vehicle for these spreads! Instead consider the plant stanol/sterol supplements. My favorite is Cholest-Off by Nature Made. You have to take two tablets in the morning and two tablets at night (a total of four tablets a day), 15 to 30 minutes before a meal. If you are taking a prescription cholesterol-lowering medication, talk with your doctor before taking sterol/stanol supplements.