Добавлено (16.11.2014, 22:30)
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п»їThroughout my career in the military I have come across a variety of tall tales about eating and exercise. The extent of misinformation is so great that you’d think we were dealing with Cold War propaganda. If a lie is told frequently enough it is treated as the truth.
Seven Myths about Eating and Weight Loss
Eating Myth #1: Eating fat is bad for you.
The Truth: Eat fat, Soldier! It’s good for you. Just don’t eat too much, and stay away from bad fat. If you want to be healthy, you must have body fat, and you must eat fat. Don’t eat too much, and make sure that the fat you eat is the good stuff. Eliminate the bad fats first. Trans fats and hydrogenated fats are bad news for the body. Stay away from them. Trans fats and hydrogenated fats are almost exclusively found in processed foods. Read the labels and you will quickly learn about the sources of these bad fats. Saturated fats can also be a source of artery-clogging and cholesterol-increasing fats. So where do you get those good fats? You get them from plant products (plant-based oils and nuts). Your best bet is to look for plant-based fats that contain predominantly monounsaturated fats and a lesser amount of polyunsaturated fats. Olive oil fits this description. No more than 30 % of your daily caloric intake should be made up of fat (example: one tablespoon of olive oil has 120 calories). Some athletes, like professional soccer players, actually consciously increase their fat intake to as high as 40% due to special athletic needs.
Let’s take a quick look at what fat is used for in the body:
Stores energy.
- Gives shape to your body.
- Serves as a protective cushion to your skin.
- Insulates the body to reduce heat loss.
- Is a part of every cell membrane in the body.
- Is essential to brain and nerve cells function.
- Serves as a protective cushion around your internal organs.
- Is an integral part of many hormones and other biochemicals, such as Vitamin D.
Eating Myth #2: The best way to lose weight is to cut back on the calories.
The Truth: Exercising and eating right are the best ways to lose excess weight.
The best weight-loss is one where you watch the quantity and quality of food you eat and exercise regularly. If you just reduce calories, especially without exercising, your metabolism will slow down to compensate for the reduction, and your weight-loss strategy is out the window. (See the chapter on “Six Keys to Permanent Weight-loss”).
Increased stress can even cause your body to store more fat. That’s right. Your body has a protective mechanism when it’s stressed by dieting. Merely cutting back on calories without eating healthy or exercising will cause you to lose good, lean, muscle mass. This means that your body has practiced cannibalism on itself and is “eating” your flesh. As you can see, you will actually create a whole array of health issues if you listen to the enemy on this one.
Eating Myth #3: You can eat as much as you want, if you are eating healthy foods.
The Truth: No! Even if you are healthy and exercise regularly, overeating healthy food choices lead to poor performance and reduced energy. After trampling through all the other land mines (= myths) above, this should be an easy one for you. This myth focuses on the quality of food while disregarding the quantity. Truly healthy eating focuses both on the quantity and quality of food.
Eating Myth #4: You can eat whatever you want, if you work out regularly.
The Truth: No! Unhealthy food choices reduce energy and physical and mental performance. Would you ever hear a race-car driver say, “I’m going to put low-octane fuel in that gas tank. After all, this car gets worked regularly.” Performance and energy would suffer and races would be lost. It is no different with the human body. Put low-octane fuel (= unhealthy food choices) in your body, and your performance will suffer. You will have less energy and more health issues. Poor food choices will impact your mood, compromise your immune system, and get your hormones out of whack. Need I say more? Occasional indulgence in food and drink, even if it may be “low-octane fuel,” will probably not negatively impact your overall health. Occasional means no more than once a week.
Eating Myth #5: Eating late at night will cause you to gain extra weight.
The Truth: Eating a regular meal after 8:00 PM does not cause weight gain. If you are hungry and are considering missing a meal because it’s late, by all means, eat something. Weight gain is caused by eating too much and/or not exercising regularly. We all do not have the same schedules, so we have to design our own eating plans. Eat at least three times a day with one or two (unprocessed) healthy snacks, if necessary. We generally want to avoid eating less than an hour before bed only to prevent digestive sleep interruptions, which may result in some very interesting dreams.
Eating Myth #6: Skipping meals is a good strategy to cut back on calories and lose weight.
The Truth: Skipping meals is a one-way ticket to weight gain. Intentionally skipping meals is the fastest way to gain weight and possibly get sick. Your body is smarter than you are and will protest your skipping a meal by slowing that metabolism down so that you won’t lose one single pound of fat.
Eating Myth #7: Eating less than 1200 calories will speed up your weight-loss.
The Truth: Here we go again. This is a myth and will slow your metabolism making you more susceptible to weight gain. See our Intel on Eating Myth #2.






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Добавлено (17.11.2014, 04:37)
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п»їTHE SECRET TO COMBATING MONEY ANXIETY
Helaine Z. Harris, MA, MFT
Are you, or anyone you know, struggling with feelings of anxiety because of money? It’s a safe bet the answer is “Yes!” Normally I say finances and abundance issues are connected to self-esteem but right now there is such a major economic shift going on and for many people money stress is connected to having difficulty with the changing financial structure. People are feeling out-of-control and fearful.
This issue has become so prevalent that now MAD is getting known as the acronym for Money Anxiety Disorder. It’s reaching almost epidemic proportions with the current economic climate. According to a survey in October of the American Psychological Association, “80% of us find the recent financial crisis a significant cause of stress—up from 66% last April—and women are bearing the brunt of the worry.”
Some of the symptoms of stress and Money Anxiety
* Pervasive sense of panic and fear or depression and futility
* Effecting health, putting you at higher risk for a host of ailments
* High blood pressure
* Heart disease
Some less serious side effects are sleep disorders, increase in all kinds of addictions, digestive problems and eating disorders, including weight loss and more frequently, weight gain.
This anxiety is the result of uncertainty, not knowing what the future holds and creating worst case scenarios in our minds. Then many create limiting beliefs in their mind and remain focused on all the doom and gloom around us.
According to the Law of Attraction, LOA, this type of thinking results in self-fulfilling prophecies which keep attracting disastrous evidence to prove our emotional perceptions. Consequently, we end up spiraling rapidly downhill, eventually hitting the bottom.
“You attract to your life whatever you give energy, attention, and focus to, whether wanted or unwanted.” ~ Michael Losier, author of The Law of Attraction
So what does one do? You can stop your own struggle and begin to rebuild. Your foundation for this is made up of your potential, strengths, abilities, and resourcefulness. Your fear is what you need to combat and change. It takes an inner warrior, or the Feminine Warrior as I call it, to empower yourself and turn this situation around.
Times like this can be your greatest gift, even though a challenge. It might even bring about creative solutions by thinking outside the box, which feelings of safety do not encourage.
Usually any major achievement, breakthrough or change is preceded by confusion and even overwhelm. Uncertainty is frequently the gateway for new ideas and creativity, so welcome them, even if they are not comfortable.
History has shown that great wealth has been made during depressions by those who are willing to embrace the unknown and change. Imagine you are one of them.
STEPS TO COMBAT MONEY ANXIETY DISORDER
Science has proved exercise and meditation are two of the best ways to combat stress and anxiety. There are a number of processes I’ve already suggested in my article Stress Success Quickies, found on my website.
The #1 Secret to combating Money Anxiety, and perhaps all anxiety, is breathing, deep, slow breaths. Deep breathing takes you from the Sympathetic Nervous System to the Parasympathetic Nervous System. This means you go from the fight/flight space to the warm, peaceful place.
Calming Breath – Begin with a 4-count breathing, in through the nose, out through the mouth. Later you can increase the length of each count, first to 5, then to 6, etc. Start with 5 breaths.
1. Breathe in to the count of four
2. Hold
3. Breathe out
4. Hold
Belly Breathing – In through the nose, out through the mouth
1. Put a hand on your upper chest and belly, to keep the chest still.
2. Breathe in, letting your belly blow up like a balloon.
3. Breathe out.
4. This one is the great for turning around all anxiety.
DISCOVER AND HEAL YOUR MONEY ANXIETY ISSUES
1. Write down your specific money anxiety issues now.
Bad choices or investments and you lost money
You lost your job
You didn’t save enough money when you had it coming in, etc.
2. What feelings and emotions come up from these issues?
I feel stupid about money
I can’t forgive myself for . . . . .
I lost all that money on. . . . . . and feel terrible now.
3. What main abundance goals do you want to experience differently?
I want $1,000, $15,000 or whatever it is for you, in my savings account.
I want to feel comfortable financially so I can do what I want without thinking
about money.
I want to create . . . . product(s) in my business and bring in $_____ a month.
Imagine your next goal, not the biggest one you want, but the next goal in 3 months.
4. Then use Emotional Freedom Technique, EFT, emotional acupuncture, hypnosis and
EMDR, to quickly release these negative beliefs and emotions.
5. Using the LOA, visualize your future self coming through this time period better than
you were going into it. Feel the energy and emotions as you do this.
Imagine the new skills you’re developing.
See yourself totally successful looking back on this time period.
Enjoy the feelings of empowerment and success from your internal shift,
Consider what your next most important step is that leads toward the future
success that is yours.
Feel how excited you are to take that step and you'll be on your way to
achieving it. Once you can imagine it with all the energy and emotions,
you can achieve it.
So give up the struggle now. Say yes to your current experience, tune into your inner wisdom and your brain will switch into success and abundance mode! If these methods are not successful on your own, then contact a good psychotherapist or coach to assist you.
The author may be contacted at www.HZHarris.com






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