The Working Person’s Diet Plan

By Dietitian, Juliette Kellow BSc RD

Dream job but nightmare figure? Dietitian Juliette Kellow comes to the rescue with a diet plan designed to help working women – and men – lose weight with minimum effort and maximum results…

Whether we work in an office, are constantly on the road or spend days in schools or hospitals, losing weight and working can be more than a challenge.

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Flabby or big arms can really put you down and ruin your image! They are hard to carry in a slim fit dress and going sleeveless is a huge embarrassment. Both girls and guys have the same problems with their arms. Girls want toned and slim arms, whereas guys want huge muscles. No one likes saggy arms as they make your arms look bigger than they actually are. It is never too late to begin exercise for arms and the best calisthenics program often include arm toning exercises. It does not just reduce the fat around the area, but it also gives you toned arms. You will start feeling confident about yourself.

Many people have fat accumulated only in this region. The whole body is normal, but your arms maybe on the heavier side. Just follow these simple exercises for arms and you will be happy you did so. There is no need to become a member of a well-known gym and burn a hole in your pocket. You can perform these exercises in your house itself, using the things available. With these arm toning exercises you can make your flabby arms – fabulous in just 2 months. But you need to be determined enough to do so.
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At Optimal Weight Control we recommend that you shop only once a week. Use the list below to get everything you need, so you won’t have to go into  —the supermarket— unplanned…during your diet week.Here’s everything you need, to lose 2-5 pounds each week.Organize your grocery shopping list by aisle. Follow these tips for filling that list with the healthiest foods from each aisle.

1. Bakery and Bread

On Your List:

  • Whole wheat bread, pita pockets, and English muffins
  • Whole-grain flour tortillas

Look for the words “whole wheat” or “whole wheat flour” as the first ingredient on the label.

Choose whole-grain breads that contain at least 3 to 4 grams of fiber and have fewer than 100 calories per slice.

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Are you up or down? It’s not just your mood, but also your weight that can be affected by depression. These tips can help you regain balance.

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Which comes first, obesity or depression? Just like “the chicken or the egg” scenario, the underlying problem with depression and weight gain (or weight loss) can be hard to tell. Symptoms of depression and weight management issues are linked, and the relationship is a two-way street. In fact, a study done in the Netherlands found that obesity increases the risk for depression in initially non-depressed people by 55 percent, and depression increases the risk for obesity in initially normal-weight people by 58 percent.
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Water weight, often called water retention or edema, can be easier to lose than fat weight, and when you start a diet, it’s usually water weight you lose first. Your diet and lifestyle can have a negative impact on your weight by causing your body to retain water. However, making a few changes can help you lose that water weight fairly quickly.

Even though these numbers often fluctuate and do not equate to pure fat loss, getting rid of excess liquids can produce surprising changes! You will note a sleeker and much slimmer figure!

Although real fat loss requires time and persistence, a safe drop in excessive water weight can give you an excellent quick reward for your efforts! Just get rid of those extra pounds with following tips and make your abs more toned, and your hips and waistline slimmer!

If you can’t shed water weight after making changes, see your doctor right away because water retention can signal the presence of an underlying medical condition.
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GOD WANTS US TO TAKE CARE OF OUR BODIES. 

Many people today are interested in food and fitness. In America are diets are very unhealthy and our lifestyles are overly sedentary. More and more people are overweight, out of shape, and in poor health, physically and emotionally (the two are connected!).

Consider these key Bible verses on food and fitness. (Originally posted by Bill Gaultiere)

“Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well” (3 John 1:2).

The Lord guides us into healthy living, watering our lives like a garden

“The LORD will guide you continually, watering your life when you are dry and keeping you healthy, too. You will be like a well-watered garden, like an ever-flowing spring” (Isaiah 58:11, NLT).

Our bodies are sacred temples for God’s Spirit

“Don’t you know that you yourselves are God’s temple and that God’s Spirit lives in you? If anyone destroys God’s temple, God will destroy him; for God’s temple is sacred, and you are that temple” (1 Corinthians 3:16-17).

Honor your body as a temple of the Holy Spirit

“Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body” (1 Corinthians 6:19-20).

HEALTHY EATING HABITS

Using food for comfort isn’t helpful

“Food does not bring us near to God” (1 Corinthians 8:8a).

Think before you eat: What am I feeling? How much do I really need?

“When you go out to dinner with an influential person, mind your manners: Don’t gobble your food, don’t talk with your mouth full. And don’t stuff yourself; bridle your appetite” (Proverbs 23:1-3, MSG).

Bring your anxieties to God (not to food)

“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus” (Philippians 4:6-7).

Worrying about food wastes time and life

“Do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Who of you by worrying can add a single hour to his life” (Matthew 6:25-27).

When lonely look to God for “family” connections (not to food)

“God sets the lonely in families” (Psalm 68:6a).

Natural foods straight from the earth are healthiest

“The earth is the LORD’s, and all its fullness” (Psalm 24:1, NKJV).

To nourish your body and appearance eat vegetables and drink lots of water!

“But Daniel resolved not to defile himself with the royal food and wine, and he asked the chief official for permission not to defile himself this way… ‘Please test your servants for ten days: Give us nothing but vegetables to eat and water to drink. Then compare our appearance with that of the young men who eat the royal food, and treat your servants in accordance with what you see.’ At the end of the ten days they looked healthier and better nourished than any of the young men who ate the royal food” (Daniel 1:8, 12,13,15).

EXERCISE IS GOOD FOR YOUR SOUL

Jesus and his disciples walked and talked often

“[Jesus and his disciples] went to another village. As they were walking along the road…” (Luke 9:56-57a).

Walking can open our eyes to God’s presence

“Jesus appeared in a different form to two of them while they were walking in the country” (Mark 16:12).

Physical training can positively relate to spiritual training

“Remember that in a race everyone runs, but only one person gets the prize. You also must run in such a way that you will win. All athletes practice strict self-control. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run straight to the goal with purpose in every step. I am not like a boxer who misses his punches. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified” (1 Corinthians 9:24-27, NLT).

Physical exercise is good for us.  Spiritual exercise is especially good for us!

“Exercise daily in God – no spiritual flabbiness, please! Workouts in the gymnasium are useful, but a disciplined life in God is far more so, making you fit both today and forever” (1 Timothy 4:7b-8, MSG).

IT TAKES DISCIPLINE TO BE HEALTHY

Avoid compulsions (including with food) of all kinds to honor God

“‘Everything is permissible for me’ – but not everything is beneficial. ‘Everything is permissible for me’ – but I will not be mastered by anything… Therefore, Honor God with your body” (1 Corinthians 6:12, 20b).

Discipline is the road to the good life

“The road to life is a disciplined life; ignore correction and you’re lost for good” (Proverbs 10:17, MSG).

Hard work pays off; chasing fantasies doesn’t

“He who works his land will have abundant food, but he who chases fantasies lacks judgment” (Proverbs 12:11).

We need to put good intentions into practice to profit

“All hard work brings a profit, but mere talk leads only to poverty” (Proverbs 14:23).

Moderation is the key

“Don’t drink too much wine and get drunk; don’t eat too much food and get fat. Drunks and gluttons will end up on skid row, in a stupor and dressed in rags” (Proverbs 23:20-21, MSG).

HEALTHY LIVING HAPPENS IN COMMUNITY

We need each other, especially to overcome our weaknesses

“Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken” (Ecclesiastes 4:12).

We need deep understanding from God (and the Body of Christ)

“Search me, O God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting” (Psalm 139:23-24).

If we confess our struggles to each other and pray together we’ll heal and grow

“Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous man is powerful and effective” (James 5:16, NIV).

We need loving feedback from others in the body of Christ in order to grow

“Speaking the truth in love, we will in all things grow up into him who is the Head, that is, Christ. From him the whole body, joined and held together by every supporting ligament, grows and builds itself up in love, as each part does its work” (Ephesians 4:15-16).

THE SPIRITUALITY OF HEALTHY LIVING

Healthy living begins with healthy thinking

“Summing it all up, friends, I’d say you’ll do best by filling your minds and meditating on things true, noble, reputable, authentic, compelling, gracious – the best, not the worst; the beautiful, not the ugly; things to praise, not things to curse” (Philippians 4:8, MSG).

More than anything else we’re hungry for God

“You’re blessed when you’ve worked up a good appetite for God. He’s food and drink in the best meal you’ll ever eat” Matthew 5:6, MSG).

We need to feed our souls with God’s Word

“People need more than bread for their life; they must feed on every word of God” (Matthew 4:4b, NLT).

Fasting helps you to focus on God (and it’s good for your physical health)

“When you practice some appetite-denying discipline to better concentrate on God, don’t make a production out of it. It might turn you into a small-time celebrity but it won’t make you a saint. If you ‘go into training’ inwardly, act normal outwardly. Shampoo and comb your hair, brush your teeth, wash your face. God doesn’t require attention-getting devices. He won’t overlook what you are doing; he’ll reward you well” (Matthew 6:16-18, MSG).

WE GROW IN HEALTHY LIVING ONE STEP AT A TIME

We all need patience.  We may also need warning, encouragement, or tender care.

“Brothers and sisters, we urge you to warn those who are lazy. Encourage those who are timid. Take tender care of those who are weak. Be patient with everyone” (1 Thessalonians 5:14, NLT).

Monitor your progress by comparing yourself to your past and not to others

“Each one should test his own actions. Then he can take pride in himself, without comparing himself to somebody else” (Galatians 6:4).

Positive change occurs best with slow, steady progress

“A bonanza at the beginning is no guarantee of blessing at the end” (Proverbs 20:21, MSG).

Sometimes we need to wait to sense God’s presence and help!

“Meanwhile, friends, wait patiently for the Master’s Arrival. You see farmers do this all the time, waiting for their valuable crops to mature, patiently letting the rain do its slow but sure work” (James 5:7, MSG).

 

Article Source: Bill Gaultiere http://www.soulshepherding.org/


 

Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you’ll get stronger and fitter.

Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.

Aerobic activity can help you:

  1. Keep excess pounds at bay Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.
  2. Increase your stamina Aerobic exercise may make you tired in the short term. But over the long term, you’ll enjoy increased stamina and reduced fatigue.
  3. Ward off viral illnesses Aerobic exercise may activate your immune system. This may leave you less susceptible to minor viral illnesses, such as colds and flu.
  4. Reduce your health risks Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.

Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.

  1. Manage chronic conditions Aerobic exercise may help lower blood pressure and control blood sugar. If you have coronary artery disease, aerobic exercise may help you manage your condition.
  2. Strengthen your heart A stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
  3. Keep your arteries clear Aerobic exercise boosts your high-density lipoprotein (HDL), the “good,” cholesterol, and lowers your low-density lipoprotein (LDL), the “bad,” cholesterol. This may result in less buildup of plaques in your arteries.
  4. Boost your mood Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
  5. Stay active and independent as you age Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older.

Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week appears to reduce cognitive decline in older adults.

  1. Live longer Studies show that people who participate in regular aerobic exercise live longer than those who don’t exercise regularly.

 

Take the first step

Ready to get more active? Great. Just remember to start with small steps. If you’ve been inactive for a long time or if you have a chronic health condition, get your doctor’s OK before you start.

When you’re ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening.

The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day and reaping all the benefits of regular aerobic activity.

Other options for aerobic exercise could include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing.

If you have a condition that limits your ability to participate in aerobic activities, ask your doctor about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints.

 

Article Source: http://www.mayoclinic.org/


The journey you take to achieve weight loss and weight maintenance success is a long, arduous one, not easily navigated. It takes a lot of hard work, dedication, and support from friends and family. However, there are certain steps you can take to make reaching your wellness goals a little easier. One of the biggest steps you can take is to always be prepared ahead of time. Stack the deck in your favor by stocking your fridge and freezer with healthy essentials so you have the ingredients for a variety of nutritious meals and snacks right at your disposal.

If you open your refrigerator door and a pile of junk food tumbles out, your chances of eating healthy are slim.

Your eating habits are only as good as your supply of food. Whether you want to lose weight, maintain a healthy weight or just clean up your diet, you should stock and arrange your refrigerator for success.

 

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Losing Weight with Green Coffee Beans A Detailed Review By Joe Leech, Dietitian

The latest buzz brewing in the nutrition world is the recent link between green unroasted coffee beans and weight loss. A recent study found that overweight individuals lost a significant percentage of their body weight in a short amount of time when they consumed green coffee bean supplements on a daily basis.

For this reason, people have turned to all sorts of supplements in order to make things easier.

Green Coffee Bean Extract is currently among the world’s most popular weight loss supplements.

As the name implies, this supplement is extracted from green coffee beans.

It contains a substance called Chlorogenic Acid, which is believed to be responsible for the weight loss effects.

Green coffee extract was promoted by Dr. Oz back in 2012. He is an American TV doctor and probably the most famous health “guru” in the world.

I’m a big fan of supplements in general, but I am extra skeptical when it comes to weight loss supplements because they almost never work as advertised.

This article takes a detailed look at Green Coffee Bean Extract… what it is, how it works and what the science has to say about it.

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