Important Weight Loss Tip

After many years of various kinds of weight control programs, I finally learned that none of them work unless we solve the problem of how we got to be overweight to begin with. I have finally found that a major part of the answer for me is in portion control. Here are my suggestions:

Portion Control Guidelines

Grains:

Cooked pasta or oatmeal - 1/2 cup
100% whole grain bread - 1 slice
whole grain crackers - 6

Fruit:

Peach, apple, pear or banana - 1 small
Melon or berries - 1/2 cup
Fruit juice - 1/2 cup (no sugar added)

Veggies:

Raw leafy veggies - 2 cups
Raw veggies chopped - 1 cup
Chopped cooked or canned veggies - 1/2 cup

Dairy:

Low fat milk or yogurt - 1 cup
Part skim mozarella - 1-1/2 oz.

(about 1/3 cup shredded)
Low fat cheeses - 1-1/2 oz.

Meat, legumes and eggs:

Cooked skinless poultry or fish - 3 oz.

(should fit nicely in the palm or our hand)
Cooked lean meat - 1-1/2 oz.
Cooked legumes - 1/2 cup

(about the size of an ice cream scoop)
Egg - 1 medium to large

I hope my suggestions are helpful to you. Please share your suggestions.

STRATEGIES FOR SUCCESSFUL SELF-HEALING

Taking Personal Responsibility for Your Own Health

The truth is there is no shortage of information on how to create a healthy lifestyle . . . only a reluctance to diligently apply this information.

Begin with what you know about how we evolved on this planet, about how our bodies are intended to move, and what nature intended for us to eat as fuel to power our body. I can assure you that our body was not intended to sit at a desk all day, nor was it intended that we fuel our body with much of what I call "non-foods" to be found in our modern day supermarkets.

Most obstacles to a healthy lifestyle are internal, that is, limiting beliefs and false perceptions, and no one but YOU can change your self-defeating behaviors. It is often said that if you believe you can, then you can. But if you believe you can't, then you can't! Do not sabotage your success by hanging onto self-limiting beliefs.

I counsel people to not try to change their entire world immediately. Instead take one area - I suggest you choose either exercise or nutrition - and concentrate on only that one area.

If you choose exercise, I strongly recommend either Qi Gong (chee kung), the healing form of Tai Chi, or a simple beginner level yoga program. If you will concentrate on one of these for a month, at least five or six days a week, at the end of one month you will feel so much better that you'll be convinced to make it a part of your continuing healthy lifestyle program.

If you choose nutrition, then begin by eliminating all forms of processed sugar and all white flour, including anything made with them. Fortunately they frequently go together. And avoid all processed foods . . . I call them non-foods. You will be amazed at how much better you will feel just by "cleaning up" your diet.

Then of course put the two together and you'll be well on your way to a healthy lifestyle. Then set some clear goals for yourself and recognize that your future is in your hands. It's all up to you!