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Contents Surrounding Yourself With Temptation=Weight Loss Epic Fail...........................................................3 Want to Lose Weight? Don’t Give in to the Kids! ...............................................................................5 Does Exercise Have to Be Drudgery? ..................................................................................................7 Want To Lose Weight? Be Careful On This Day...................................................................................9 Reading to Lose Weight.....................................................................................................................11 Walk Your Way to Weight Loss, Part Two .........................................................................................13 Walk Your Way to Weight Loss, Part One .........................................................................................15 Two Places to Stay Away From to Lose Weight ................................................................................17 Beautiful Hands and Nails, Even During the Winter .........................................................................19 Using Your Brain to Lose Weight .......................................................................................................21 Don’t Trust Your Senses if You Want to Lose Weight .......................................................................23 Study Shows Vegans Are Slimmer .....................................................................................................25 Harvard Study Reveals Two Main Foods for Weight Loss .................................................................27 Finding the Right Diet to Match Your Food Personality, Part One ...................................................29 Finding the Right Diet to Match Your Food Personality, Part Two ...................................................31

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Surrounding Yourself With Temptation=Weight Loss Epic Fail by Jayna Davis This seems to make perfect sense, yet somehow we don’t get the message: if we surround ourselves with lots of food that is high in fat and calories, we will tend to eat more of those foods. Despite knowing this, we still end up near bowls full of candy, bags bursting with chips and vending machines loaded with high-fat snacks and sugary drinks. What are we thinking? This idea that our actual physical position in relationship to food affects our food choices has been proven again and again in scientific studies. One of the latest studies followed this design: researchers placed a container of chocolate kisses in three locations in an office setting. One container was placed six feet from a worker’s desk; another container was placed inside of the desk and the third container was placed on the worker’s desk. The designers of the experiment moved the containers around the office to gain a good sampling for the experiment. Their findings have all kinds of implications for people who need to avoid high-cal foods to lose weight, which means all of us. Any guesses about what the experiment produced as a result? The strength of the link between physical location and consumption was probably even stronger than you realize, which again gives us lessons to learn from. Here are the major findings: 1) People with the candy on their desk ate three times as much of it That’s right–people with the candy physically on their desk ate an average of 8.6 pieces per day. People with the candy in their desk ate 5.7 pieces per day. People with the candy six feet away ate an average of 3 pieces per day. So, in essence, six feet=1/3 of calorie consumption. That’s amazing! A couple of questions to ask when seeing these results are: did the people with the candy on their desk “need” it more badly than those who had it six feet away? Did they need that “energy boost” more than the workers who had to get up out of their seats to reach it? Of course not! The bottom line is that you will eat more of a given food, whether or not it is good or bad for you, if it is physically near to you. That is human nature. 2) Those who had to travel to eat seriously underestimated how much they ate Those who had to get to the candy six feet away underestimated how much they ate much more so than those who gobbled the candy when it was right in front of them. This is a very fascinating piece of evidence. It shows that when we have to get up and grab a given food, we assume that we won’t eat much of it. Something fascinating goes on psychologically here. Perhaps we think that we “deserve” the candy if we have to walk three steps to get it. Also, we might forget how many times we grab a piece as we walk by, another easy habit to fall into. Conclusion: Fattening foods that are convenient and visible=weight loss sabotage The conclusion of the study was that food that is “convenient and visible” WILL be consumed, independent of a person’s state of hunger at the time. The closer that food is to us, the more likely that we will eat it.

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http://shortcutit.com/WeightLoss_Issuu That begs several questions for you as you seek to lose weight: a) what fatty foods are near to you at home? Do you always keep a candy dish filled by the television? You are asking for trouble; b) what fatty foods are near to you at the office? Do you have a desk near the vending machine? You might need to move it to lose weight, seriously. c) can you place healthy snack options directly on your desk and TV table to negate possible bad choices? Hopefully you will, because whatever is near you will end up in your stomach. When it comes to physical distance and food choices, we are, unfortunately, more Jabba the Hut than Jane Fonda.

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Want to Lose Weight? Don’t Give in to the Kids! by Jayna Davis Do you ever wonder what type of people actually lose weight and keep it off? What do they look like, act like, do in their spare time? You ask that because everyone you know has a very up-and-down relationship with the scale. None of your friends or colleagues have been successful at losing weight except for that one woman who spent a fortune on that one dieting program–and you don’t have that fortune. A group of studies on weight loss can combine to give us a good profile of the person who loses weight and keeps it off. It also can give us a negative profile of the person who gains weight and then gains some more, or the person who loses weight and then puts it right back on, as a majority of dieters do. One mammoth study that followed 33,000 people over six years came up with some very interesting factors that identified a profile for adults who want to successfully lose weight. What the scientists found as they sifted through all of the data was this: adults who lived alone or with a partner their age were much more successful at losing weight than those who lived with children in a family context. Now, no one is telling you to run away from your responsibilities and let your husband deal with the kids! What is interesting in the study results is that women who were at a life stage when they were raising children ate far more pizza, ice cream, bacon and cheese (to name the primary culprits) than women who lived alone or with other adults. The totals were not appetizing: an average of 4.9 grams of fat more for the women with children. This begs several questions as you consider how you are going to lose weight in the coming year: 1) Do you crave the culprits listed above? Do you really crave bacon? Or, do you make it because your kids and husband love it for breakfast? If you have a bacon addiction as a family and can’t break it, then find a low-cal bacon, such as turkey bacon. If that won’t do, then you need to seriously curtail the amount that you make. The guess here is that your body is not screaming for bacon. You eat it because everyone else wants it and you give in. If you are going to lose weight, you cannot give in to your kids’ desires for unhealthy foods (which they might be acquiring at school, of all places!). Do you crave pizza? Do you just love that same brand that you have delivered each week, or have you established a family pizza night where you take the night off and the delivery guy takes care of dinner? Good for you! You do need a night off (at least one), but you need to establish a different family tradition, and that does not mean going to a fast food place on Family Night. It could mean having other types of food delivered. Check out the menus of the restaurants that deliver in your area and find delicious cuisine that is lighter on the fat and calories than pizza. 2) Do you have to eat whatever your kids eat? Do you have to imitate your kids’ eating habits, or should it be the other way around? Do you have to order the adult version of a Happy Meal? Do you have to grab an ice cream bar every time your kids cry for one? I think you know the answer. As an adult, you need to act

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http://shortcutit.com/WeightLoss_Issuu in a more mature manner, consistent with your age. You need to demonstrate the discipline that your children need so that they do not grow up obese. 3) What kind of model are you establishing for your kids? That leads to our last question: what exactly are your kids seeing in you as an eater? Do they unconsciously conclude that it’s okay to eat a bag of chips while you watch television? Do they think it’s all right to wolf down a large bowl of ice cream whenever the urge hits? Are you putting your kids on a path of unhealthy eating choices for a lifetime? Is that really what you want to do? I didn’t think so. You need to realize that one of your family values should be health, not only “no lying, no cheating”, etc. Your kids are looking at you every day, watching what you eat, how you eat it and how much of it you eat. Don’t give in to your kids. Make healthy choices regarding your food and establish a family culture that will long outlive you. Your kids will thank you one day for being strong and eating in a healthy way.

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Does Exercise Have to Be Drudgery? by Jayna Davis Any sound advice on losing weight will include these twin exhortations: a) watch what you eat; b) exercise regularly. Both of these directives can be a problem. It does seem sometimes, however, that people spend a lot more time watching what they eat than they do actually exercising. Part of the reason for that is because exercise is often seen as a chore, more “work” to be put in to keep weight down. It doesn’t have to be that way. In fact, it shouldn’t be that way if you hope to lose weight and keep it off. Researchers at the University of Michigan recently discovered that women who exercise regularly (past a three-month vow to exercise regularly) do so because they actually enjoy exercising. They do not exercise primarily to lose weight but work out because it cheers them up and they actually have fun. Could the reason be that you are not exercising is because “exercise” and “fun” never go together for you? Guess what? It’s time to find a new form of exercise. Here are a couple of tips: 1) Many people who love exercising do it in groups There’s something about shared suffering that draws people together. Being in a group can build in accountability as you seek to be faithful to your exercise regimen. People in the same Pilates class will often look out for each other with comments like “Missed you last week, are you feeling okay?”, etc. In many cases, people are more likely to stick to their exercise goals when they work out in a group. 2) Choose from a broad menu of exercise Don’t like Pilates? No problem. Try Cardio Kickboxing. Sound too intense? Okay, go with a spinning class. Health clubs and YMCAs are responding to consumer demand for an everlarger choice of exercise options. You are almost sure to find one that you actually enjoy if you experiment a bit and try different options. Even community centers are offering such classes at low or no cost if you don’t want to join a health club. 3) Try a lifetime sport Perhaps you just don’t like the whole vibe of showing up in spandex and stretching in strange poses in front of a lot of strangers. That is understandable. That does not, however, give you the right to bag all exercise. Try a lifetime sport and see if you don’t find one that you relish. Not everyone has to go the Pilates route. For instance, you can take tennis lessons for little or no cost in many communities. There are even beginner classes for adults. When you begin to hit the tennis ball, you will discover an entire culture that goes along with it, a culture that you might end up really liking. There are mixers and tournaments and leagues and even faithful foursomes that play every week or twice a week. Tennis could become a fun activity for you, and it will keep you in decent shape. Cycling is another great sport that is easy on your knees and other joints. Again, it has an entire culture along with it that you might gravitate towards. There are group rides all over your area. The bike shop employees are unfailingly nice and helpful and you can customize

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http://shortcutit.com/WeightLoss_Issuu your bike to be more comfortable and easy to use. Soon, youâ&#x20AC;&#x2122;ll find yourself finding an excuse to get out for a ride in all types of weather. This does not have to be a solo sport; lots of groups go cycling together. Golf is another potential lifetime sport. It costs a bit more than the other two mentioned here, but it, too, brings its culture with it. There are people who play together all of the time, have fun in low-key club tournaments, share stories in the clubhouse, etc. Itâ&#x20AC;&#x2122;s also a great sport for women because many play it and love it. All of that walking will do nothing but good for you; always renting a cart will negate a lot of the health benefits that you seek. So, there you have it: when you exercise because you enjoy it, you are much more likely to stick with it. Why do you work out? Just to lose weight? You might need to find another exercise activity that you enjoy just for what it is. The weight loss will be an added benefit.

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Want To Lose Weight? Be Careful On This Day by Jayna Davis There’s so much talk about losing weight that it’s hard to tell who is telling the truth. Commercials give us a steady stream of statements that we are supposed to take as fact, yet they offer no citations for their veracity. The Web is chock full of advice on losing weight, again often coming from sites that have no attribution. This is unfortunate because losing weight is a very serious task. It will make all of the difference in your life, obesity is a national epidemic that will one day rock our health care system, and employers spend 10% of their health care costs on obesity-related illnesses. Getting too fat can lead to heart disease, diabetes and some studies are even showing a link to dementia. Wow! Now, are you motivated? Thus, as we discuss weight loss, it is important to turn to tried-and-true facts, to results of studies that have followed scientific procedure and yielded reliable data. That’s what this post is based upon, drawing from information in a leading national newsweekly that recently published some fascinating facts about weight loss and days of the week. Here’s how the experiment was done: A group of people was followed for one year, with particular attention paid to their eating and exercise habits. Some in the group were overweight, others were not. One group was told to cut calorie intake by 20% for the year, another was told to increase its exercise by 20% and the third group did nothing out of the ordinary (in science this is often called the “control group” so that the effects on the other groups can be measured against normal variations). The results of the study have lots of implications for you if you want to lose weight, especially regarding your weekly rhythm of eating: 1) Fat Tuesday? Try Fat Saturday Even before the study began, researchers found that Saturdays were a very bad day for healthy eating among the participants. The people in the study consumed more calories on that day than any other, and the calories were not good calories. They were loaded with fat at a 36% clip, far higher than normal. If you gorge yourself on Saturdays to that extent, you are guaranteed to gain nine pounds a year, the researchers concluded. Can you afford to pack on nine pounds a year? Multiplied by the next 10 years? Houston, we have a problem! Be careful what you eat on Saturdays; do not lose all of your discipline as you go to the mall and/or drink that night at the club. 2) Even Exercise Cannot Overcome Fat Saturday As the study began, Saturdays were still a problem. The dieters consumed more calories on Saturday than any other day and stopped losing weight on the weekends. The exercisers actually gained weight on the weekends as they stuffed themselves silly on both Saturdays and Sundays. Even good health habits, such as calorie restriction and increased exercise, were not enough to offset weekend binges by participants in the study. Even if you are working out like a fiend, if you load up on food on the weekends, you will gain weight then, not lose it, perhaps sabotaging your discipline during the week. Is it worth it? 3) Researchers Still Puzzled By Fat Saturday

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http://shortcutit.com/WeightLoss_Issuu Researchers are still trying to figure out how to help people beat the weekend slump, but they did come up with a few strategies that could help: a) weigh yourself every day so that you know when you are making gains and losses. This is a good weight loss habit anyway, other studies have found. b) plan ahead before going to a party, where all sorts of fattening foods will be served. Eat before you go so that you will not pig out at the fete. c) you might even want to take a bit of your own food or contribute a healthy dish to the party (veggie platter, anyone?), then eat a lot of the healthy dish that you bring. Saturday is the red letter day for weight loss. It can be the day that slows you down big time in your quest to lose some pounds. Donâ&#x20AC;&#x2122;t forget to watch what you eat on Saturday. Donâ&#x20AC;&#x2122;t negate all of your good work done during the week. Beware of Fat Saturday.

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Reading to Lose Weight by Jayna Davis Did you ever think that reading could lead to weight loss? Well, it can. What matters is what you read. Several recent scientific studies have indicated that if you read certain labels and objects a little more closely then you will lose weight. Let me be more clear: you need to read labels on food packaging, the numbers on your bathroom scale and any book or magazine that you enjoy. This three-pronged plan for weight loss will yield results, coupled with exercise and the will to eat right, of course. Now, for the details: 1) Clues to reading labels correctly Advertisers know very well what will draw your interest to their product. One of their favorite strategies is to label a food as “low fat.” Sounds great, right? Well, that multi-syllabic adjective should raise your suspicions, especially if you find it on cookie or muffin packages. You see, processed foods (which hopefully are not making up the bulk of your weight-loss diet plan) use lots of fat and sugar to make them tasty. So, if the product that you have in your hand and have placed halfway into your cart says “low fat”, guess where the manufacturer is going to make up for that deficit to produce the sweet taste? You got it! Sugar. Most products that claim to be low fat make up the difference with added sugar, which means lots of calories just the same. In other words, “low fat” does not equal “low calorie.” Take a look at the calorie total for the food that you are going to buy. Disregard the hyped-up adjectives. Calories are the bottom line. While you are at it, take a look at two other items on that label: a) verify that a serving size is approximately equal to what you will eat. For instance, a food might say that it is only 200 calories per serving size, but that serving size might be 1/2 of what you normally eat of that food. An example could be potato chips. A serving size could be one handful. Do you ever eat one handful of chips? I didn’t think so. Figure out how much you usually eat and multiply appropriately to determine how many calories are going into your body per your serving size. b) check out the “%DV” line to see what percentage of a given nutrient or fat or sugar are in your food. Percentages of 20 or more are good if you are looking at the vitamin lines, bad if you are looking at the fat line; 5% or less is the reverse–great if looking at the fat line, not so good if looking at the nutrient lines. 2) Read your scale No matter what your logic tells you, having a scale around is a good weight loss tool. People who have lost more than 30 pounds in weight and kept it off for a year almost all weigh themselves daily. You might not weigh yourself because you don’t want to know the bad news, but weighing yourself daily as you try to shed pounds does not have to be a discouraging affair. As you weigh yourself you are building in a self-accountability that will help you in the long run. Remember: people who lose weight successfully weigh themselves daily. 3) Read rather than watch television

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http://shortcutit.com/WeightLoss_Issuu Watching television has been found to correspond to weight gain in multiple studies. Pick up a good book or magazine instead. Think about it: do you eat a bag of chips while you read a book? No. Do you sometimes slip and eat a bag of chips while you watch a movie on demand? Yes, that has happened, if you are honest. Read and expand your world that way; you will eat less and be less liable to pack on fat as you relax.

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Walk Your Way to Weight Loss, Part Two by Jayna Davis The first post in this series made a powerful case for walking as your choice of exercise to lose weight. We agreed that the “brisk” exercise option was not very practical and it could cost you a heap of money as well. We also established that if you choose to do a less taxing form of exercise, such as walking, then you will have to do it for longer stretches of time. With that in mind, let’s figure out how you can work in an hour of walking a day, remembering that a recent study showed that was the minimum amount done by people who lost weight and kept it off. Here are a couple of tips for walking your way to weight loss: 1) Park your car as far from your destination as feasible. When you drive to work, park in the far corner of the lot. When you drive to the store, park as far away as possible. Are there any errands you can run within walking distance of your home? Do you have to drive to the post office? I know the cleaners nearest to your house charges a bit more, but that extra walk will pay off the difference (and then some) in lower medical costs as you lose weight and get healthier. When you have multiple stops at a shopping center, park halfway between the two places that you are going to rather than next to the door and then driving to store number two. If you haven’t figured this out yet, you are going to need to dress a little differently to do all of this walking. You are going to need a heavy coat for winter and clothes that breathe for the summer. You might need to buy a few articles of clothing, but the total will be a fraction of that gym membership for a year. 2) If you take public transportation, get off one stop early and walk the rest of the way. You will pick up several minutes of walk time here and you will see parts of the city that you might have missed. You also might discover a few businesses along the way that you will come to like. 3) Take the stairs instead of the elevator if you are physically able to do so. Do this if you can walk those three flights to your office door and not be completely out of breath. You might need to work your way up to this. You also don’t want to show up at your office as a sloppy, sweaty mess. This is a good option for some; consider it for you. 4) Find a scenic walk away from traffic that you can drive to easily. Not all of your walking needs to be on bumpy sidewalks in high-traffic areas. You need to find a scenic walk that will help you to enjoy nature. Check your city for local parks that have walking trails. You can promenade around the housing development, too. Soon, you will find an area that you adore and enjoy watching through the change of seasons. Your personal walk time will be a much-anticipated 30-60 minutes and you will look forward to it nearly every day. Sure, some days will be 40 degrees with rain that spits sideways, but whenver the weather cooperates, get to your little corner of heaven and take a long walk. You can use your time around the lake to visit with a friend as you walk together or you can go solo and listen to your favorite tunes or think about life in general.

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http://shortcutit.com/WeightLoss_Issuu You donâ&#x20AC;&#x2122;t have to do cardio kickboxing to lose weight. You can walk a lot and watch the pounds melt away. Do all that you can to work walking into your schedule and see how you begin to feel and look. After a couple of months, you will see a positive change that you will want to maintain.

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Walk Your Way to Weight Loss, Part One by Jayna Davis Perhaps you have wanted to lose weight but have become discouraged as you read all of the advice out there about how to drop pounds. Many of the well-meaning posts and columns advise you to engage in 30+ minutes of brisk exercise three times a week. You say again and again, “I am going to do something about losing weight. I am going to take action this week.” Then, you read that you are supposed to work in 1 1/2 hours of tiring physical exercise in per week (at least) and you delay your plans another few days. Your response is entirely understandable. For one, you look nothing like those models in the fitness commercials or shows who breeze through their routines. You know good and well that you would not last five minutes during such a regimen. You also are trying to figure out where you will cram in 30+ minutes of exercise several times a week. How exactly will you do that? Buy a fitness DVD and move around? Trust the latest Wii advertisement and plunk down the money for that? Join a local health club? Ooops! That’s going to be a problem. The rate is far higher than you anticipated and they want to lock you in for a year, at least, with an automatic withdrawal plan that could be dicey for you. So, how exactly are you to get in this brisk exercise? You know that you will probably not stick with any at-home routine. The kids are around, your husband is around, it’s going to be hard to lock yourself in the basement for 45 minutes on Monday, Wednesday and Friday to jump around to a DVD. Besides, who the heck wants to work out on Friday night after a long work week? Weekends? Get real. The to-do list is a mile long and, again, you’re going to have to almost neglect your family to scuttle off to your exercise class. And, even if you take that hard-line stance and get some “me” time, showing up at the class is going to take a lot of courage. For one, you don’t have the right clothes, and secondly, you look a little different than most of the people in the class. You know what I mean? They are sleek and slender and you are, uh, a little over your ideal weight. If you are honest, you don’t really want to prance around in a leotard in front of 15 strangers three times a week. What will make that potential class even harder is when you practically pass out after the first five minutes and the instructor says, “That’s OK, Claire. You can catch up later,” and everyone turns around and stares at you, face down with your tongue hanging out in your out-of-date fitness wear. Wow! Does weight loss have to be totally humiliating as well? This post offers some great news for you. All of those columns that told you that you need 30+ minutes of vigorous exercise at least three times a week were correct. There are no shortcuts to weight loss, and any reliable plan will include regular exercise along with careful eating. However, there are many ways to make your body burn calories. It doesn’t have to be to a routine run by a hyperactive instructor that has the personality of a chipmunk on steroids. There are other forms of exercise that you can do that are less taxing. You will simply need to do such exercise for longer periods of time. That’s where the old favorite of walking comes in. A recent study of people who lost weight and kept it off found that many walked 60-90 minutes a day, on average. That might sound intimidating, but there are several ways that you can work a walk into your day. Let’s also be

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http://shortcutit.com/WeightLoss_Issuu honest and admit that people who walk in many settings in America look strange. Our entire society is built on the car. There are many places with no sidewalks and super-busy intersections that will make walking a challenge. People will look at you from their cars as if you are nuts to be walking in freezing temperatures. Children will point to the window and say, “Mommy, is that person a homeless person?” Don’t pay them any mind. You are going to lose weight and enjoy the process. Read the next post in this series to find out how.

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Two Places to Stay Away From to Lose Weight by Jayna Davis Advice about weight loss often tells you where to go to lose weight: the gym, the running track, a Weight Watchers meeting. Not as many exhortations to lose weight tell you where NOT to go, and still fewer posts are based on solid scientific research. Here are two places that you need to stay away from in your quest to lose weight. These tips are based on scientific studies done in the past few years: 1) Restaurants Everyone likes to eat out now and then and the celebratory aspect of a good meal out with friends and family should not be discounted. We also know that there are times when we just do not feel like cooking and a restaurant saves us precious time and labor. Special occasions are also made more special by a great meal at a top restaurant. Restaurants don’t have to be on any type of “absolutely forbidden” list. However, restaurants can sabotage your weight loss plan in several ways, especially if you eat out a lot. For one, as you have probably noticed, the portions are HUGE. Most restaurant portions could feed three or four people. As you are continually served that sized portion, you begin to see it as normal and dig in appropriately. In the meantime, you are eating for three or four without giving it a second thought. Some weight loss experts advise people to ask for half of their portion to be wrapped up for home before it even reaches their plate. That’s a bit radical, but your weight loss plan might call for such drastic action. Perhaps a better idea would be to find restaurants that do not heap their portions onto giantsized plates, and then frequent those establishments that you know serve more moderate portions or have size options that work for you. Such eateries do exist and they often serve great food in more European-sized portions. You don’t necessarily have to compromise when you eat out–you can find restaurants that serve a cuisine that you love in portion sizes that do not sabotage your weight loss goals. A study done on 500 adults in Massachusettes also showed that people who were at the highest risk of obesity were people who ate out the most frequently. That may or may not correspond to portion sizes; it could also be a factor of those people frequently eating fast food, but the facts are clear: meals eaten outside of the home were found to be significantly higher in calories and fat per calorie. The kicker is that meals out were also lower in protein, carbohydrates and fiber on a per-calorie basis. So, restaurants can give your weight loss goals a double whammy–huge portions and high fat and calorie counts. Ouch! Sounds like you need to pick your favorite restaurants carefully and get some idea of how many calories are in that triple-layer burger that you love. 2) The Seat in Front of the Television Set Eating out can pile the calories on and eating in is usually more nutritional. However, staying in should not mean staying in front of the television set. When researchers look for factors in people’s lifestyles that correspond with obesity, they always find that hours spent in front of the television=weight gain to the point of obesity.

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http://shortcutit.com/WeightLoss_Issuu The average person in the U.S. watches 28 hours of television per week. In contrast, people who lose weight and keep it off watch, on average, fewer than 10 hours of television per week, about one-third of the rate of the normal viewer. Additionally, those who went on to gain weight back over the next year (as a recent study followed them) were the ones who increased their television watching. Can the correspondence be any more clear? More TV watching=more weight, period. As you gear up to shed a few pounds and follow through on your resolutions to change your lifestyle, consider adding a couple of other steps to your plan: a) stay away from restaurants that serve huge portions and limit your eating away from home; b) commit yourself to watching less television. Go for a walk instead. You can still catch all of your favorite shows, but 10+ hours/week of watching can lead to weight gain.

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Beautiful Hands and Nails, Even During the Winter by Jayna Davis I’ve been neglecting my hands lately: washing dishes without using gloves, running outside in the cold air without mittens,and clipping my nails with a clipper when they crack or break. Then I got my first painful hangnail of the winter—Ouch! I’ve decided to start pampering my hands again before they start looking like my grandmother’s. After researching ways to restore my hands’ and nails’ beauty, I’m passing along the following tips to you in case you’ve landed in the same sad boat as me. Hand-le With Care Our hands can really show wear and tear quickly. That’s why we need to pamper them with their own moisturizer. Most bathroom soaps can be really drying for hands, so pamper them a little with an oatmeal–based soap, which is gentler and more moisturizing than regular soaps. You may also want to use a loofah or other skin scrubber to exfoliate dead skin cells. Then, moisturize, moisturize, moisturize! There are plenty of good hand lotions about, but you should use a cream during the winter, especially if your hands are dry and chapped. Apply it frequently throughout the day. And, of course, there’s always petroleum jelly, which is excellent for hands and cuticles. If your hands are really dry, try applying petroleum jelly at night to them, then cover them with rubber or cotton gloves. Your hands will be supple and soft by morning. Don’t forget to wear gloves outside in the cold weather and also while doing dishes if you want to maintain your silky, smooth hands. During the summer months, use sunscreen on your hands to protect against age spots. Cute Cuticles Dry nails can break easily and rough, ragged cuticles can quickly become painful hangnails. Again, start with a moisturizer, which should be different than the one you use on your hands. While petroleum jelly can work well, try an oil such as jojoba or tea tree oil. Even olive or almond oil can be used to moisturize nails. If you have lots of problems with breakage, try a Vitamin B supplement, which can help strengthen nails. Apply a rich cuticle oil after washing hands and before going to bed, and never clip your cuticles! They act as a barrier against infection, and it’s far too easy to clip too deeply. Instead, soak your hands in warm water and then push cuticles back with a soft orange stick. This will lengthen the look of your nails and help prevent those dreaded hangnails. Nail It Beautiful nails are an important part of beautiful hands. There are a few tools you need in your arsenal to get elegant nails. First, you should decide the fingernail length that suits you, according to your lifestyle. Natural mid-length nails are the easiest to maintain and look great on all women. File nails with a non-metal file in the same direction, as sawing back and forth can weaken nails. A four-sided buffer is a useful tool for buffing and polishing nails. Buff the tops of nails first, then the nails themselves, then polish both. After buffing, you are ready to paint them a beautiful color. Always apply a clear base coat to protect your nails. This helps protect nails and prevent discoloration. Allowing each coat to dry before applying a second coat helps the color to bond better. When removing nail polish, it is best to use an acetone-free nail polish

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http://shortcutit.com/WeightLoss_Issuu remover, which dries and damages nails. There are good, eco-friendly removing wipes that condition nails and cuticles while removing polish. Taking good care of your hands, nails, and cuticles during the winter months can be a challenge. To keep them all heathy, soft, and supple, follow the tips above and have beautiful hands and nails from December on.

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Using Your Brain to Lose Weight by Jayna Davis People who lose weight and keep it off and people who ride the diet carousel for years have different approaches to losing weight. People who successfully lose weight have a set of characteristics that those who don’t do not. What differentiates the two groups? Well, the ones who lose weight do so because they use their brains to adopt proven strategies. Here are three of those smart strategies, which have been proven again and again in scientific studies: 1) A food journal leads to weight loss People who write down what they eat and note the amount of calories that they consume in a given day are more successful at losing weight than those who eat all day and have no idea how many calories they are stuffing into their body. True, it is an extra step to lug along a notebook and pen, but in today’s day and age, you can streamline this whole process so that it becomes much more doable. Take pics of everything you eat and download a calorie guide. You can then do your calculations super fast at the end of the day and you’ll know for sure if you’ve had a 1500-calorie day or a 6000-calorie one. That data will be key to successful weight loss. Use your brain; keep track of what you eat. 2) Set reasonable, achievable goals You might see weight loss as climbing Mt. Everest, but it doesn’t have to be that severe of a challenge. Break up the battle into a conquest of successive small hills. This will help you to lose weight and keep it off. Let’s start with a couple of questions: a) what percentage of your current body weight do you think that you need to lose? b) what percentage of a person’s body weight needs to be trimmed before she begins to experience significant health benefits? What did you answer to questions a? 20%, 30%. How about b? 20%? 15%? It might be time to revise your estimates. The fact is that controlled clinical trials reveal that a weight loss of even 5% of one’s body weight will lead to phenomenal health benefits. Does that sound more doable to you? I thought so. Think about this math: losing 7-10 pounds results in a 40-60% lower incidence of type 2 diabetes if that weight is kept off for 3-4 years. How does that strike you? 7-10=40-60. Not bad! Here’s another fun equation: middle-aged people who were overweight and lost 15 pounds (and kept it off for four years) saw a 20-30% decrease in their risk of hypertension. So, 15=20-30, more good math. So, losing 7-15 pounds can make you a far healthier person. Think of each pound of weight that you lose as having an exponentially positive effect on your health. When you use your brain and re-calibrate the challenge ahead, losing 7 pounds sounds much more feasible than losing 70. Attack your weight loss 7 pounds at a time and you will feel much better. You will

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http://shortcutit.com/WeightLoss_Issuu also have a far greater chance of keeping it off over several years’ time, a key to maintaining your health gains. 3) Sit down and eat breakfast Here’s another tip that you’ve probably read before, but the science bears it out: people who actually sit down and eat a good breakfast lose weight more successfully. A recent study proved again that people who kept weight off for 1-6 years ate breakfast often. Have you had enough numbers? Here’s one more: 96% of people who lost weight and kept it off regularly ate breakfast. Wow! 96%! Why would you not eat breakfast? Use your brain and eat a large first meal to start the day. Your brain can be a powerful organ in your attempt to lose weight and to keep it off. Use it to calculate your calories, to set reasonable goals and to instruct you to sit down and eat breakfast each morning.

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Don’t Trust Your Senses if You Want to Lose Weight by Jayna Davis We’d like to think that we can trust our senses to inform us of what is going on around us. We would hope that this would be particularly true as we try to lose weight. We want to believe that our eyes will recognize huge portions that we should eat only a part of, that our stomachs would tell us right away if we have eaten enough, etc. We consider our senses allies in our fight to lose weight. However, a spate of scientific studies reveals that, in fact, we cannot trust our senses as much as we’d like to when it comes to eating. Consider these facts gleaned from scientific studies about weight loss: 1) You will eat all that is put in front of you A Cornell University study offered a group of students a free lunch and began with carefully measured and weighed portions. The trick to the study was that as time went on, the portions increased incrementally. Did the students eat the same amount as the portions increased? No! In other words, the students were unable to practice portion control on their own. Simply put, they ate whatever was put in front of them. Perhaps it is that old ethic that we learned as kids, you know, the one about “There are children your age who are starving in Africa”? We eat everything that is on our plates so that we won’t “waste food.” Well, study after study has shown that this tendency is strong in all of us, so if we put a lot of food on our plate, we will eat it. The application? You need to measure what you eat before you plop it on your plate. You will eat a healthier portion, one that is more conducive to weight loss. 2) Your stomach will not limit your portion Perhaps you’ve heard this before, but scientific experiments prove it as fact: your stomach is NOT a good guide for knowing when you have eaten enough. On average, it takes your stomach 15 minutes to register that it is full. Need proof? An experiment was done when some soup bowls were secretly and automatically refilled and others were not. The people who sat behind the bowls that were automatically refilled (unbeknownst to them) ate 73% more food than those who had a bowl and finished it. The kicker on this study is that when people behind the magic bowls were asked if they felt full, they looked at their half-eaten bowls (perhaps bowl number 3?) and replied, “Why would I be full? I have a half-bowl left.” The implications are clear–you need to eat slowly if at all possible and give your stomach time to register that it is full, and you need to be very careful about what is on your plate before you consume it. If it is a reasonable portion, stop there, even if you don’t feel full! 3) You can’t even trust your taste buds So, if you can’t trust your stomach, what can you trust? Surely your taste buds will tell you when to stop eating, right? Not so fast. A study was done where moviegoers were given

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http://shortcutit.com/WeightLoss_Issuu different amounts of popcorn in different portions, but the quality was poor (a bit stale). Guess what? Those who were given the large containers ate it all anyway, while those who ate smaller portions said that they felt satisfied. Your taste buds won’t tell you when to stop eating necessarily, and neither will your stomach. Your eyes are not reliable either, so all of these studies indicate that you must take control of your portions if you want to eat reasonably and lose weight. Don’t mess with science! Don’t trust your senses. Eat what you know to be a reasonable portion at a calorie count that you can handle and stop there, period.

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Study Shows Vegans Are Slimmer by Jayna Davis With all of the talk about weight loss on the Web, in magazines and on television, it’s hard to know where to start. When a solid scientific study is done on a large sample size over a long period of time, you should pay attention. A recent mammoth study that built on data from 87 previous studies, including one that followed 55,000 Swedish women, discovered that a vegetarian diet is “highly effective for weight loss.” In addition to losing weight more effectively and permanently, those who followed vegetarian diets experienced far lower incidences of heart disease, high blood pressure and diabetes, all mortal enemies of the human body. The study also showed, interestingly enough, that calorie counting and exercise were not additional factors in weight loss for those who followed vegetarian diets. In other words, some of those who adopted such a diet exercised regularly, others did not. When all was said and done, it did not matter statistically whether or not vegans worked out. All women who followed the vegan diet lost an average of one pound per week, not a bad rate. Obesity and vegetarian are practically antonyms. Vegetarians are obese between 0 and 6 percent of the time, far below the averages for the general population. In addition, the body weight of vegetarians measures 3-20% lower than that of meat-eaters. That statistic was independent of exercise, portion control or other limits on calories. The best vegetarian diets were heavy on high-fiber foods such as fruits, vegetable and whole grains, which keep people feeling filled and help them to maintain a normal body weight. It’s good news to know that a vegetarian diet doesn’t have to turn you into a skeleton. To delve more deeply into the science of it all, a vegetarian diet increases the calorie burn after meals. Plant-based foods are better fuel for the body and are far less likely to be stored as fat. In addition, nutrients enter our cells more rapidly under such a diet and are converted to heat, not fat. What does all of this mean to you? Well, you could take the plunge and abstain from meat entirely, or you could make significant modifications in your diet without going the vegan route entirely. Let’s be honest, vegans can be a pain. They often preach about the wonders of their lifestyle and when you have them over or take them out, you have to always be aware of their special diet. Sometimes you end up in restaurants that don’t have good choices for vegans and your cookbook at home might not be filled with recipes for vegans. While we are being honest, it can be very difficult to transition from a normal American diet to a vegetarian diet. The cold turkey phase can be brutal and, before you know it, you have become one of those people that is a pain in the butt to ask out because you always have to eat special foods. Perhaps a middle ground is what you should strive for. If a monster-sized study based on 87 other studies reveals that vegetarianism=permanent weight loss and that heavy meateating=not great for your health, it could be time for you to slow down on the steaks and fried chicken. Try to cut meat from your diet bit by bit, increasing your intake of fruits and vegetables. Don’t forget nuts, either, which leave you feeling very filled. As you chop out meat from one meal a week and then another meal the next week, it is doubtful that you will consciously miss it, especially if you are finding delicious alternatives. That way, you can eat a burger with your colleagues when you go out to lunch once in

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http://shortcutit.com/WeightLoss_Issuu awhile and not make everyone roll their eyes when you announce your new lifestyle in a loud voice. On the side, however, you are making the transition away from dedicated carnivore to balanced eater with less and less meat on the weekly menu. The further you veer towards vegan, the greater your chances at weight loss. Move in that direction, see how you feel, and one day you might take the total plunge.

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Harvard Study Reveals Two Main Foods for Weight Loss by Jayna Davis There is a lot of chatter about what is key to losing weight. Websites boast about chemicals that you can take that supposedly suck fat out of your body. Blogs blare about exercise routines that enable you to eat whatever you want and sweat it off later. And then you have the marketers who push every diet plan under the sun, available for a cost that exceeds your monthly grocery bill. Who are you to believe when it comes to losing a few pounds? Where should you turn? Science might be a pretty good place to start, and Harvard University has a fairly solid reputation as an academic institution. When you put Harvard and science together, you might have something. Earlier this year, the results of a long-term study done on more than 120,000 men and women (pretty good sample size!) concerning weight management found that two foods emerged as having the strongest relationship to weight loss. The study followed these people over a 20-year period (pretty good experiment!) and discovered the usual keys to weight loss, such as regular exercise and good sleep patterns, etc. What surprised many people were the humble superstars of weight loss, the two foods that emerged again and again as the keys to permanent shedding of pounds: nuts and yogurt, beating out fruits and vegetables. What Yogurt Does Yogurt has lots going for it as a diet staple. It, of course, gives you lots of calcium. It also provides tons of protein and probiotics, a helpful bacteria that does all kinds of great stuff for your digestive system. The type of bacteria found in a lean person’s body and an obese person’s body vary significantly. Guess which type of bacteria is provided by yogurt? You got it, the one found in lean people that keeps everything regular and calm in the tummy. If you haven’t looked at the yogurt section in your grocery store aisle lately, you might be surprised at all of the fantastic things that yogurt producers have done with it. Yogurt can give you all of the sweet taste that you long for after a meal or as a snack and do it at an extremely reasonable rate of caloric intake. Yes, it can get a bit expensive, but not prohibitively so and sale prices are constantly being applied. A scientific study has weighed in and yogurt is a central food for any weight loss. Nuts: The True Weight Loss Star The true megastar in the Harvard study was nuts. As people in the study ate more nuts, they lost more weight. Pretty simple, huh? The reason is nuts are high in fiber, protein, phytonutrients and antioxidants. Some nuts have other extra-special qualities. For instance, walnuts score high in omega 3 fatty acids, while almonds are packed with vitamin E. The real cool feature of nuts is that they make you feel full and they delay something called “gastric emptying” which makes you eat less. Basically, nuts make you feel full longer than most other foods. That’s good news for weight loss.

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http://shortcutit.com/WeightLoss_Issuu This doesn’t give you license to buy a 10-lb. bag of pistachios and eat it in one sitting. Nuts do have significant calories, but because they fill you up, you don’t need to eat huge quantities. Fourteen walnut halves, for instance, equal 190 calories, so that should be one serving for you. It also has 4 grams of protein and 2 grams of fiber, a very nice dose of each for you. You can either eat nuts alone or work them into other foods that you eat. Throwing walnuts on your salad will give it bulk and tell your stomach that you have eaten a hearty meal. Sprinkling almonds into your oatmeal will give it a good flavor and double the rib-sticking effect. And why not put a few nuts in your yogurt and eat both food friends together? Now you’re talking healthy, according to Harvard’s best minds.

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Finding the Right Diet to Match Your Food Personality, Part One by Jayna Davis Do diets always have to feel like work? Maybe not. Do they always have to require you to eat foods that you can hardly stomach and forbid the ones you cherish? Perhaps not. Could the reason that diets often work so poorly be that they start with a menu that the dieter has never given the faintest approval to? Bingo! There are many reasons why two out of three dieters gain back all of the weight that they lose (and more) when they drop the stringent menu that they have been forced to adhere to for a given amount of time. One of the main reasons, though, is that diets are notoriously inflexible and start with given food choices, rather than working with the dieter regarding what she craves. Recently published articles on dieting, however, are addressing this problem. They are advocating for diets that begin with the dieter’s loves and working with them to create a sensible meal plan. Sound good? Of course, it does, especially if you have a certain “food personality” and find it impossible to completely change the food choices you’ve been making for 20+ years. There’s hope! Here are a few diet tips to correspond more closely to different food personalities. If you don’t find one that matches your likes, perhaps the second post in this series will help you more. 1) The Carb Craver Do you wake up thinking about that fat bagel that you’re going to devour in a few minutes? Do you love french fries and potato chips? Is pasta your idea of the ideal food? You are probably a carb craver, and it’s no wonder that you have started and stopped six different diets that forbade them altogether. Here are some alternatives for carb cravers: a) try to avoid carbs for breakfast because it will often trigger your carb-love and start the engine that will run all day long. Don’t worry–we will work carbs into diet later in the day. Brown rice with dinner can satisfy part of your longing, for instance. b) Instead of chips, try a salad with carbs included, such as a wheat-berry variety. This can satisfy your longing for carbs without the fat. c) Love fries? Try a simple baked potato without the half-dozen toppings. A medium one, for instance, has only 160 calories. In fact, the head of the Washington State Potato Commission went on a potato-only diet for 60 days as a stunt to engender publicity. He lost 21 pounds. Potatoes eaten in the right way are not the enemy. d) Craving pasta? Keep cooking up noodles, just make sure that they are brown, not beige. Whole-wheat pasta does not spike your blood sugar like white-flour pasta does. 2) The Salt Seeker Have you spent a lot of your lifetime justifying your high salt intake by reasoning that your love of salty snacks makes you better than those who reach for sugary goodies? Well, you might actually be worse than the sugar addict because high sodium carries double penalties like high blood pressure, etc. High salt often equates to crispy, crunchy and fried snacks that are sky high in calories. There are several alternatives to chips and microwave popcorn that can satisfy your lust for salt. Try olives and pickles, both of which are high in salt and low in fat and calories. Here’s a

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http://shortcutit.com/WeightLoss_Issuu warning, however: once you start sampling all the different types of olives that you can find in most grocery stores, you might get hooked. Olives come in a wide variety of colors, tastes and saltiness. They are a great snack for the salt-lover. Stove-topped popcorn is much better for you than most microwave brands. It will give you the crunch you seek at a fraction of the calories. Lightly salted nuts in reasonable quantities also slake the thirst for salt that many of us have. Subtly switching a few of the foods that you love can have a big impact on your weight loss plans. You can find foods that have carbs and salt but much lower fat content and calories. Try these changes and watch how your body stops craving bagels and potato chips because you are already eating lots of carbs and getting the salt to which youâ&#x20AC;&#x2122;re accustomed. Diets that match food personalities have a much higher probablility of becoming long-term projects rather than crashes.

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Finding the Right Diet to Match Your Food Personality, Part Two by Jayna Davis Part of the reason why two out of three people who diet end up gaining all of their weight back (or more) is because diets impose a certain menu of foods and do not take into account the personal preferences of the dieter, the long-time habits that s/he has acquired. Diets that can work off the dieter’s food personality have a far greater chance to succeed. Here is part two of a series with tips on finding dieting tricks that can satisfy your body’s cravings without blowing up your calorie count. 3) The Sweet Tooth Were you the kind of kid that shed tears over your Halloween candy, when your sibling grabbed one of your favorites and you cried? Do you buy those multi-pack candy bar packages that are always on sale and never share them? You probably have a sweet tooth. Millions of us do. Make that billions. Sugar does not have to be exorcised from your diet, although some diet plans have found success by forbidding them for two weeks to re-set your taste for sweets. If you don’t want to try that, there are still many options to get your sugar and not blow your diet out of the water. a) fruit in the right quantities can be a great source of sugar. Some dieters have found a lot of satisfaction from eating cheeries, for instance. The work it takes to eat one and spit the pit slows down the entire process and helps you to regulate your portion. b) Candy in small amounts will not blast your diet to smithereens. Think about the numbers: there are many candy bars that have fewer calories than a can of soda. Candy in small quantities also have a fraction of the sugar that a muffin or frappuccino do. Try two squares of dark chocolate after dinner as your reward for forgoing cookies and doughnuts all day. You will look forward to it all day and savor the moment when it arrives, ingesting about 100 calories in the process. There are also many 100-calorie portions in the cookie aisle now, too. Just be sure that you don’t eat four of them at a time. c) make a cup of hot cocoa. If you buy the real stuff and mix it with lowfat milk, you will get a nice chocolate intake at a low-calorie count. 4) The Nibbler Are you shocked that you gain weight even though you eat small meal portions? The reason might be the seven snacks you work in on an average day. You are a classic nibbler. Snacking doesn’t have to sabotage your diet. You simply need to make better, healthy choices when you reach for something. Most nutritionists recommend two snacks a day around three solid meals. Try to make your a.m. and p.m. snacks memorable and filling. Here are some suggestions: a) produce on your desk–bananas, apples, tangerines. These are great snack options and they won’t go bad without refrigeration. b) cereal–nibble on it during the day, not Cap’n Crunch but a high-fiber variety that still tastes good. They do exist. c) go nuts–they are filling and it won’t take too many to satisfy your hunger with a caloric trade-off that is not too bad.

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http://shortcutit.com/WeightLoss_Issuu Understanding your food personality can help you to tweak your diet to a point where it actually works. In other words, you will stick with your diet long-term, not dump it in two months and then take a year off from all sensible eating in protest. Try these allowances in your diet according to your food personality. You can still have a sweet tooth and lose weight. You can be a nibbler and shed pounds. You will have to change what you reach for, however, but youâ&#x20AC;&#x2122;ll love your new look later.

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