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Helpful tips Archives

How Do You Know When to Stop Eating?

posted by sbrown

“We asked 150 Parisians how they knew they were through with dinner,” food psychologist Brian Wansink, PhD, said.  “They said, ‘When we’re full.’  When we asked 150 Chicagoans that they said, ‘When the plate is empty.’” * No wonder 2/3 […]

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Lose the Fat — Not Your Friends

posted by sbrown

There was that look again.  My friend’s eyes began to glaze over — and I realized I had been talking too much about my weight loss plan. It happens. We talk about the things that concern us, the things going […]

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Lose the Fat — Save the Bones

posted by sbrown

There are things you don’t want to lose when you are losing weight. In fact, it would be smarter to think in different terms — not losing weight, but reorganizing it.  Let’s take another peek inside and see what our […]

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Should You Weigh Yourself Every Day?

posted by sbrown

To weigh or not to weigh — that is the question we are looking at today.  Ask a dozen different health gurus and you will get a dozen different answers. Some say “Be SURE to weigh every single day. The […]

Free Weight Loss Drink

posted by sbrown

We’ve looked at a couple of reasons why your weight loss may have hit a plateau.  Here’s reason number three:  Maybe you aren’t drinking enough water. Let’s take a look inside at what is happening to your body as you […]

A Tale of Evil Twins

posted by sbrown

They are almost like evil twins. Insulin is “black hat” twin for those who want to lose weight. It’s the hormone that tells our body, “Store up the fat.  Winter is coming.  Slow down and fatten up.”  Too much insulin […]

Seven Things You Can Do to Save Your Brain

posted by sbrown

Exercise, cutting out sugar, eating a low glycemic diet with lots of fresh fruits and vegetables and healthy oils.  So far all the tips for a youthful brain are the same as for a youthful body!  Well, your brain is […]

A Younger Brain!

posted by sbrown

Of all the things I’ve lost, I miss my mind the most.  Anonymous Our muscles, our ears, and our eyes — we want them to last as long as we do.  Why would we want to live longer if nothing […]

What You Can Do to Avoid Macular Degeneration

posted by sbrown

What can you do if you have risk factors for macular degeneration?  What if you have already been diagnosed with this age-related sight-stealing disease?  Is there anything you can do? Yes! You can avoid the risk factors that you can […]

Will You Develop Macular Degeneration? Here’s How to Know if You are in the Danger Zone

posted by sbrown

What causes macular degeneration — that sight-stealer so prevalent among the more mature crowd? Free radicals are a major culprit.  They form when the blue and ultraviolet sunlight passes through the lens of the eye.  Consistently wearing good sunglasses is […]

Sight-Stealer #3 — Macular Degeneration

posted by sbrown

Glaucoma and cataracts — two of the major age-related sight stealers.  Today we will look at the third of the big three: macular degeneration. Macular degeneration is the gradual breakdown of the macula cells. The macula is the small, yellowish […]

Natural Glaucoma Solutions

posted by sbrown

We’ve learned that eating foods high in vitamins A, C, and E, as well as getting plenty of  Omega 3 fats, can help with glaucoma. There are other lifestyle changes you can make that will also help. One of the […]

Sight Stealers and What You Can Do About Them — Glaucoma

posted by sbrown

We take our five senses for granted — until age begins to steal them away.  One sense we particularly want to guard is our eyesight.  I know this, because I was recently diagnosed with glaucoma, one of the eye diseases […]

How’s That Again? Prevent Hearing Loss #3

posted by sbrown

Noise — it drives us nuts. It also damages our hearing.  As we get older, we see the cumulative effect of the blare of loud music, screaming kids, and roar of traffic of a lifetime.  However, there is hope!  I […]

5 Ways to Handle Sweet Temptations

posted by sbrown

Church fellowship is precious — but oh that weekly time of fellowship that involves snacks!  It can be (and often is, in my case) a deadly time for a healthy eating plan. Perhaps I had better explain that our church […]

Breaking the Failure Cycle #5 – Change the Routine, Keep the Reward

posted by sbrown

One way to break the failure cycle is to identify the reward you get from your bad habits.     Then you can change your routine so you get the reward without going through the harmful behaviors. For instance, say […]

Breaking the Failure Cycle #4 — Find the Reward

posted by sbrown

Habits. They can make or break you when you are trying to establish new, healthier routines in your life.  We’ve seen that there is a definite habit pattern.  First is the cue, which leads to the routine, which leads to […]

A Trick That Works

posted by sbrown

Ha! Another study just proved my theory was right.  You can have greater success on your healthy eating plan by making it easier on yourself. In an article appearing in American Journal of Preventive Medicine, a team of Massachusetts General […]

Coffee for Weight Loss?

posted by sbrown

We’re always looking for it — that magic pill that will make the fat melt off our bodies.  A new study shows surprising evidence that the magic pill might have appeared.  A study published in Diabetes, Metabolic Syndrome and Obesity […]

Plan to Win #5: Plan for Failure

posted by sbrown

Plan for failure.  Hey — don’t panic!  I didn’t say “plan to fail.”  You are planning to win.  But along the path to the finish line there will be many stumbles and falls.  You will lose some battles on the […]

Plan to Win #4: Expect the Unexpected

posted by sbrown

We’ve been talking about planning — and how it can be the key to your success in your healthy eating and exercise plan.  Plan your food — don’t try to make decisions when you are tired and starved.  Plan your […]

Plan to Win # 3 — Watch Where You are Going!

posted by sbrown

You know what you will eat and when you will exercise. Is that all they planning you need? No — there are a couple or other things that will help you in your plan to win. Write Out Your Schedule […]

Plan to Win #2 – How to Make Sure You Get Your Exercise

posted by sbrown

You are going to work today. Really.  You walk over to your treadmill and unload it.  You hang up all the  clothes and move the pile of papers to another place.  By now you have used up most of your […]

Plan to Win #1 –Here’s How to Avoid a Temptation Ambush

posted by sbrown

Do you ever feel like that your best intentions were ambushed and defeated by life?  You intended to eat right and to exercise.  Monday came, and you were sure that you would do it right this week. And life happened. […]

How to Avoid the Ambushes of Life

posted by sbrown

A prudent man foreseeth the evil and hideth himself, but the simple pass on and are punished. (Proverbs 27:12) Have you had some punishing defeats lately? Sometimes it seems that temptations are around every corner, ready to ambush us.  We […]

“Sweet 16″ Ways to Burn Fat Faster

posted by sbrown

We’ve looked at 16 ways to rev up your metabolism — the rate your body burns fat.  I like to call them the “sweet sixteen.”  Here they are, in abbreviated form:   Eat small meals throughout the day.   Drink […]

Metabolism Booster #11 — Run! A Bear is After You!

posted by sbrown

Want a new way to speed up your fat burn?  Press the fast forward button for 10 to 40 seconds and your workout can become a much more effective metabolism booster.  I personally would be content to do just about  […]

Metabolism Booster # 10 — Fight Fat with Fats

posted by sbrown

Fight fat with fats– the right kind of fat, that is.  Several clinical studies (one is in the May 2007 edition of “American Journal of Clinical Nutrition”) have shown that adding Omega 3’s to your diet, along with exercise, can […]

Metabolism Booster #9 — Freeze Your Buns Off

posted by sbrown

Freeze your buns off?  Maybe not. But the latest research from several universities show that you have a kind of fat that actually helps your body lose weight when the temperature is cool.  It’s called brown fat, and is a […]

Don’t Wait for “Normal”

posted by sbrown

The sluggard will not plow by reason of the cold; therefore shall he beg in harvest, and have nothing.  Proverbs 20:4 Are you planning to start your healthy eating and exercise plan when life is back to normal?  Won’t happen.  […]

Metabolism Booster #8 — Ditch These for Faster Weight Loss

posted by sbrown

Want a faster metabolism?  The answer could be in your glass.  It may not be what you are eating that is your problem, but what you are drinking. Alcoholic beverages pack on the calories and will drag down your metabolism.  […]

Metabolism Booster #7 — The Laziest Way to Shed Fat

posted by sbrown

Want the easiest way possible to speed up your metabolism?  Catch some more zzzzz’s! It’s true.   In 1999 the University of Chicago did a study with eleven lean young men.  They had them sleep eight hours for the first […]

Metabolism Booster #6 — This Is the Opposite of What You Have Been Told to Do!

posted by sbrown

People trapped by pounds of fat feel like hiding in the dark. (Been there!)  But one of the best things you can do to speed up that dragging metabolism is to get out in the sunshine. I know, we’ve been […]

This Habit Will Kill Your Energy and Stop Your Weight Loss

posted by sbrown

Feeling sorry for yourself, and your present condition, is not only a waste of energy, but the worst habit you could possibly have. – Dale Carnegie Whine, whine, whine.  Haven’t we all been there?  We see thin people chow down […]

Metabolism Booster #4 — Put the Pedal to the Metal

posted by sbrown

This one is no surprise.  If you want your body to burn calories faster, you have to get up and move. I wish I could just pick the expert with the advice I like the most and give it to […]

Metabolism Booster #2: Flush Away Fat — For Free

posted by sbrown

Does your body seem to hang onto the calories instead of burning them off?  An answer to speeding up your metabolism may be as close as your kitchen faucet.  You can speed up your metabolism by drinking more water. Here’s […]

Five Tips for Stevia Users

posted by sbrown

A sweetener that has no calories, a glycemic number of zero, and no side effects. Besides that, it is relatively inexpensive. So why doesn’t everyone just use Stevia?  The comments I’ve received on yesterday’s blog tell why.  The taste. I […]

Aspartame — Harmless Additive or Poison?

posted by sbrown

Since sugar is bad and high fructose corn syrup is worse, why not switch to diet colas and artificially sweetened food?  Just Google “aspartame” and you’ll see why that isn’t such a hot idea. Thousands of hits pop up with […]

Don’t Look Back!

posted by sbrown

“Don’t look back. You aren’t going that way.”  anonymous We all have that problem — looking over our shoulders.  “If only,” we say.  If only we had paid attention to our diet and our health when we were younger.  If […]

Prevent Belly Fat — By Forgiveness

posted by sbrown

I’ve heard it said that when you allow yourself to become bitter against someone, it’s like you are letting them live rent-free in your head.  He may be miles away, but you can still hear his voice, and his actions […]

Three Things You Need for Vibrant Health

posted by sbrown

Exercise is your king, and nutrition is your queen. Together they create your fitness kingdom.  Jack LaLane Jack LaLane hit the airwaves as a fitness guru in those early days of television. I remember him jumping and stretching on our […]

The True Answer to Emotional Eating

posted by sbrown

Do you ever eat, simply because you feel unloved or unfulfilled?  It’s not unusual for people to try to fill themselves up with food when they are emotionally empty.  But it never works.  When the food is gone and the […]

Keep On Walking!

posted by sbrown

If we are facing in the right direction, all we have to do is keep on walking.  Anonymous The first step is knowing what to do.  Then get started.  After that it is simple. Just keep walking! The trouble is, […]

Will a “SMART” Mouth Make You Lose Weight?

posted by sbrown

Mom always told you to slow down, take smaller bites, and chew your food.  Now there is a “smart” device to make you do just that. It started with a woman who has a physical condition that causes growths on […]

A Bible Verse for Emotional Eaters

posted by sbrown

Hear me when I call, O God of my righteousness: thou hast enlarged me when I was in distress. Have mercy upon me and hear my prayer.  Ps. 4:1 Do you feel distressed, depressed, and like giving up?  There’s a […]

Four Great Things That Happen Right Away When You Diet

posted by sbrown

We want to see results right now!  That’s the way we live in today’s world.  Information is at our fingertips, meals are available in minutes at the drive-thru and we can microwave anything to be ready in a jiff.  Long […]

Your Resolution-Keeping Personality Type

posted by sbrown

What makes it easier for YOU to keep your resolutions?  A lot depends on your personality type.  If you are a leader personality, you will do best by organizing a group and leading it.  If you are a sparkler, joining […]

Resolutions Baby-Steppers Can Keep

posted by sbrown

Some folks — we call them Blitzers — love New Year’s resolutions, because they are always up for a challenge.  And the bigger the goal the better!But you may not be a Blitzer.  If you don’t like change and if […]

Make Keepable Resolutions!

posted by sbrown

“I can never keep my resolutions to lose weight,”  my young hairdresser told me. “I can’t stay on diet, so I’m not trying any more.” She’s off to a bad start — giving up on being a healthy weight before […]

Keeping Resolutions — Know Your “Why”

posted by sbrown

How can you actually keep your resolutions this year? We talked yesterday about the importance of preparing physically.  Begin eating healthier and start weaning yourself off sugar to give yourself a better start. You can also start preparing yourself mentally.  […]

How to Make — and Keep — Resolutions

posted by sbrown

A New Year’s resolution is something that goes in one Year and out the other.  Anonymous Making resolutions is easy. Keeping them sometimes seem hopeless.  But it’s not impossible!  You can reach your goals, if you do some preparation ahead […]

Avoid Lingering “Goodbyes” to Goodies

posted by sbrown

Don’t make lingering goodbyes.  We’ve talked about that before, but this is the season of “goodbyes” to goodies.  People say, “I’m going to start a diet the first of the year, so today I’ll eat fudge.  This is my last […]

Look Higher

posted by sbrown

Set your affections on things above, not on things on the earth.  (Colossians 3:2) Can’t stop thinking about food?  Maybe that’s a signal to you that you need to change your focus.  The more you set your sights on the […]

Study for Your “Test”

posted by sbrown

Here’s an interesting idea.  Use flash cards to lose weight! Pretend you are studying for a test and use the 3X5 card method.  Write down all the reasons you want to lose weight on  flash cards.  Read the entire stack […]

Why Fat Doesn’t Make You Lean

posted by sbrown

Why don’t overweight people have big muscles?  If a person is carrying around 50 lbs. of extra weight in fat, why isn’t that like a super workout which burns lots of calories?    Just lifting the weight out of a […]

Change — You Have to Do It Yourself

posted by sbrown

Life doesn’t come with a remote.  Get up and change it yourself.         Anonymous It would be nice if there was a remote control device that allowed us to rewind.  Go back. Do it differently this time.  It […]

How to Eat Holiday Goodies — Without the Consequences

posted by sbrown

Do you have to deny yourself the goodies that you make and enjoy just during this holiday season? No.  God made all good things for you to enjoy. So enjoy them. You can do that without a problem as long […]

You Can Survive Family Holiday Dinners

posted by sbrown

You have no less than four Christmas dinners to attend —  his office, your family, the church, family dinner with the kids and grandkids, etc.  How do you survive them without a lot of leftover pounds? If it is a […]

Holiday Stress Pounds — How to Avoid Them

posted by sbrown

Stress eating — it can pile on the holiday pounds.  How can you avoid them?  Avoid stress. Okay, that’s easier said than done — but, whether you realize it or not, you actually choose your level of holiday stress.  Maybe […]

You Can Enjoy Holiday Parties — and Still Lose Weight!

posted by sbrown

It’s the party season.  How can you get through these next weeks without blowing your healthy eating plan — and feeling perpetually crummy because of the sugar and junk? *Don’t go to a party hungry.  Eat a low glycemic snack […]

Don’t Trip on the Pebbles

posted by sbrown

Nobody trips over mountains.  It is the small pebble that causes you to stumble.  Pass all the pebbles in your path and you will find you have crossed the mountain.  ~Author Unknown How many times have you accomplished something difficult,  […]

Avoid Overeating — By Buying Lots of Food!

posted by sbrown

How do you survive the holidays without packing on holiday pounds — which most of us keep from now on?  We talked about being aware of the temptations and planning ahead.  Also, adding steps to our days can help counteract […]

Watch Out!

posted by sbrown

Beautiful Christmas music is playing and the lights on the tree are twinkling.  Everything is festive and the holiday mood is high. That’s the best case scenario.  In reality, the holidays can be a time of stress and exhaustion.  That, […]

A Word About the Leftover Myth

posted by sbrown

Thanksgiving is over and the Christmas season is officially in full swing.  Start making up for the Thanksgiving feasting by walking and working in as many steps as possible. (Tell your spouse that Black Friday shopping is part of your […]

Thanksgiving Food Myths Debunked!

posted by sbrown

For those of you who are cooking and baking in preparation for a big family dinner tomorrow — here are some favorite food myths debunked. (Sorry!) Unbaked batter has no calories.  Not so.  Even though those scrapings on the edge […]

Yes, You CAN Survive Holiday Goodies

posted by sbrown

Get ready folks!  The eating season is getting ready to start. From this week until the first of the year there will be candy, pastries, and  other fattening goodies in plenty to tempt you from your healthy lifestyle.  How are […]

New Waistline/Colon Cancer Connection

posted by sbrown

Everyone hates to hear it — the “C” word.  Sometimes cancer seems  to strike indiscriminately, and there is no rhyme or reason for it.  But researchers keep turning up risk factors and lifestyle connections  — which means there ARE some […]

New Weight Loss Tool

posted by sbrown

I have a new weight loss tool for you today.  It’s a pencil. You use it to write down what you eat and when you eat it.  The purpose is not to make you feel bad, but to help you […]

Maybe This is Why You Feel So Sad?

posted by sbrown

Depressed?  Some days are just “down” days — and sometimes there are tough situations that make our lives stressed.  However, it could be your internal “flower garden” that is making you so sad and lethargic. Your gut contains flora, designed […]

Why Does Salt Make Us so Puffy?

posted by sbrown

You need salt to stay alive — so why does a can of Pringles make you swell up like a toad? The answer lies in the kind of salt we use in our society.  Most of our salt is mined […]

Is Your Medicine Making You Fat?

posted by sbrown

What’s causing your weight gain?  You might have picked up the culprit at your pharmacy.  Antibiotics are wonder drugs that have changed the face of medicine and saved countless lives over the past 70 years or so.  However, no drugs […]

Keep the Garbage Detail On the Job

posted by sbrown

You knew that exercise is good for your circulation.  You can feel your blood pumping, oxygenating all your organs as you do a vigorous workout.  Did you know that you have another circulatory system going on?  It’s  like the body’s […]

As Long As We Keep Eating….

posted by sbrown

“As long as we keep eating, we don’t have to wash the dishes.” My Grandma used to quote that old saying. It probably referred to more in life than eating, but it applies to those of us who are moving […]

Look Higher

posted by sbrown

Set your affections on things above, not on things on the earth. (Colossians 3:2) Can’t stop thinking about food?  Maybe that’s a signal to you that you need to change your focus.  The more you set your sights on the Lord […]

You Snooze, You Lose

posted by sbrown

Sometimes you gain weight when you lose sleep.  Will sleeping more help you drop the pounds? Maybe.  First there is the relationship between the hunger hormone ghrelin and the fullness hormone leptin that we looked at yesterday.  When you are […]

Lose Weight While You Sleep?

posted by sbrown

Lose weight while you sleep!  That sounds like a late-night infomercial for a miracle pill.  Too bad those things never work.  However, there is a definite connection between how much you sleep and how much you eat.  The amount — […]

The One Day Diet Plan

posted by sbrown

“Anyone can carry his burden, however hard, until nightfall.  Anyone can do his work, however hard, for one day.  Anyone can live sweetly, patiently, lovingly, purely, till the sun goes down.  And this is all life really means.”  ~Robert Louis […]

Shop for Health and Weight Loss

posted by sbrown

Eating good food that promotes weight loss doesn’t have to break the budget.  You don’t have to have the pricey, pre-packaged “diet food.”  Concentrate instead on buying the highest quality “real” food you can afford.  Here are some tips to […]

Healthy Eating on a Budget

posted by sbrown

Yes, you can afford to eat a healthy diet with quality foods!  One easy way to add more money to your food budget is to push that grocery cart right past the beverage aisle. Don’t stop! Americans spend $66 BILLION […]

Eyes Bigger Than Your Stomach?

posted by sbrown

Maybe our eyes really ARE bigger than our stomachs.  An old trick we’ve heard of forever is using a smaller plate.  It turns out that some studies show that the size of our serving dish really does affect how much […]

Researchers Find Flaw in the Calorie Counting Formula

posted by sbrown

Numbers don’t lie, but they might not saying what we think they are saying. For years the followers of “calories-in-calories-out” diet styles have used the same formula.  There are 3500 calories in a pound of fat. If you cut out […]

What’s In That Hole?

posted by sbrown

The numbers on the scale don’t measure the distance between you and God.  They just tell how much gravity is pulling on you.  Don’t lose sight of that! But, it is true that food can become an idol and an […]

The Fourth Personality Types Losing Weight — The Supporter

posted by sbrown

We’ve met the leader, the sparkler and the analyst.  Have you recognized yourself yet?  If not, today must be your day. The fourth personality type is the supporter, or server.  These baby-steppers are usually people-pleasers. They honestly care about others, […]

Just the Facts — the Analyst Personality

posted by sbrown

“Just the facts, Ma’am.” Hmm. I wonder if Joe Friday had an analyst personality? We’ve been looking at the four personality types and the best way to adapt the low glycemic/step plan to each one.  Today we are looking at […]

Four Personality Types Losing Weight — The Sparkler

posted by sbrown

Some folks can turn anything into a party. We’re looking at the four personality types in this series, because WHO you are makes a big difference in HOW you can be successful in losing weight and getting fit.  Today we’re […]

Four Personality Types Losing Weight – The Leader

posted by sbrown

What are you like?  Knowing who you are is a big help in finding a plan to help you succeed in your weight loss/healthy living goals. We are going to look at the four basic personality types. See if you […]

Little Steps to the Goal

posted by sbrown

We talked about Blitzers in yesterday’s post — those folks who are happiest when they are doing over-the-top diet and exercise plans.  The rest of you probably think they are nuts.  You are not Blitzers, but  Baby-steppers. Baby-Steppers do not […]

Let’s Find YOU Then Find You a Plan

posted by sbrown

Why is it so hard for you to stick to a plan when your friends seem to be having all kinds of success without much drama at all?  Chances are it isn’t in your genes, but in your personality. Personality?  […]

Keep Your Finger Off That Trigger

posted by sbrown

We all have them. They are foods that trigger our appetites and overcome our will power.  They may be fine in moderation — but we aren’t moderate when our taste buds come in contact with our particular nemesis. For me, […]

Start Adding Steps — Easily!

posted by sbrown

Sometimes I sits and thinks, and sometimes I just sits. Anonymous It’s called inertia.  Things that are at rest don’t want to start moving.  It affects all of us, and as we get older, it exerts a stronger and stronger […]

Previous Posts

Recipe Day -- Good-For-You Chocolate Cake
I looked at the recipe in disbelief.  NINE eggs? Surely that was a misprint.  Only 3/4 cup flour in a cake?  Not likely.  As I studied about coconut flour, though, I saw that, yes, it does take that many eggs to make a successful cake with this healthy type of flour, and it takes a much smaller

posted 3:06:20am Mar. 29, 2013 | read full post »

Climbing Into Jesus' Wheelbarrow
Once there was a famous tight-rope walker.  He stood before a huge crowd by Niagara Falls, preparing to do his most daring feat. “How many of you believe that I can walk across Niagara Falls on this tightrope?” he asked the people gathered there. “We believe you can do it!” they shout

posted 3:23:14am Mar. 28, 2013 | read full post »

How Do You Know When to Stop Eating?
“We asked 150 Parisians how they knew they were through with dinner,” food psychologist Brian Wansink, PhD, said.  “They said, ‘When we’re full.’  When we asked 150 Chicagoans that they said, ‘When the plate is empty.’” * No wonder 2/3 of American adults are overweight and hal

posted 3:54:25am Mar. 27, 2013 | read full post »

Making Plans to Succeed
H.A.L.T. -- Don’t get too hungry, too angry, too lonely, or too tired.  But how do you do that?  How do you avoid getting in a dangerously tempting position? It takes planning.  Start planning before you even head to the grocery store.  Look over the Green-for-Go low glycemic lists. Click h

posted 3:41:47am Mar. 26, 2013 | read full post »

No More "If Onlys"
Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.- Carl Bard If only -- If only.  How the “if onlies” plague us! “If I had only kept up that healthy eating and exercise plan I started five years ago I would look terrific now.”

posted 2:36:33am Mar. 25, 2013 | read full post »

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