Starting tomorrow, January 1, 2007, I will be starting a IF YOU'RE INTERESTED THREAD here in the General Diet Support ... the articles will cover SEVERAL ASPECTS of losing weight ... I hope you will find the articles of interest and HELPFUL.

I don't know if you're interested or BELIEVE in astrology but I thought it would be FUN to read about OUR astrological resolutions for 2007 .... I came across these resolutions at MSN.com ... I have copied all the astrological signs and the resolutions verbatim so find your sign and see WHAT THE STARS PREDICT:

:*
"TOP FIVE NEW YEAR'S RESOLUTIONS

The tradition of making New Year's resolutions dates back to the Babylonians, who BELIEVED THAT ONE'S BEHAVIOR ON THE FIRST DAY OF THE YEAR WOULD HAVE AN EFFECT FOR THE FOLLOWING 12 MONTHS.

Eventually, making resolutions turned into a REFLECTION ON PAST MISTAKES AND A VOW TO DO BETTER IN THE FUTURE. Whatever the origins, people have been BREAKING THEM ever since!

THANKFULLY, we can use astrology to MAKE AND KEEP our New Year's resolutions. By knowing the BEST TIME FOR LOSING WEIGHT, GETTING RID OF A BAD HABIT, OR CHANGING YOUR BEHAVIOR, you vastly INCREASE YOUR CHANCE of SUCCESS! And who says the best time is January 1? To find out the right dates for making IMPORTANT CHANGES, your best bet is a comprehensive yearly forecast.

Meanwhile, here are some resolutions to consider, depending on your SUN SIGN:

:*

ARIES ( March 20 - April 19)
Resolve to have The Talk about monogamy. Depending on how that goes, consider:

Cohabitation. Maybe even the Big M. Oh, don't be scared. Lots of Aries get married and survive. Happily, even.

Schedule some long distance travel in SPRING or early SUMMER. It's good to expand your horizons, and you're DUE.

In September, demand the RAISE and PROMOTION you deserve -- no desk pounding, but NO BACKING DOWN, either.

End 2007 with some serious house hunting.

TAURUS ( April 20 - May 20)

Resolve to let go of the PERSONAL DUTIES that have had you tied down for far too long.

Aim to have some fun (YOU REMEMBER THAT RIGHT?) with an intimate companion.

In SPRING, resolve to look into GOOD SOLID INVESTMENTS.

Take your special someone on a romantic VACATION.

If all goes well, talk about settling down by this time next year.

GEMINI ( May 21 - June 20)

You've felt stuck, and you're SICK OF IT. Your TOP RESOLUTION is to STOP PRETENDING to enjoy what you don't -- including the company of that coworker who's been undermining you.

That relationship issue you've been stalling? STOP STALLING. Make it or break it.

If relocating for work is an option, GO FOR IT.

By October, END that argument with your sibling or neighbor.

Plan to be in your OWN home by the holidays.

:*

CANCER ( June 21 - July 21)

ORGANIZE your finances. RIGHT AWAY.

In MARCH, REPAIR your relationship with an estranged loved one, POSSIBLY A SIBLING.

Ask for that PROMOTION. You know you've earned it. Then:

DON'T WAIT TOO LONG before you mention that raise.

In FALL, sign up for the class or a certification program that will make your resume even more impressive!

LEO ( July 22 - August 22)

Serious? Yep. Lately, anyway. So first, RESOLVE TO ENJOY LIFE again.

Aim for romance, romance and more romance, from June to September.

Choose one of those playmates and have a REAL LIVE relationship by November.

Turn your MOST LOVED hobby into a part time income, at least.

Make it the way you earn your daily bread by the time you hang the mistletoe.

VIRGO ( August 23 - September 22)

CONTEMPLATE your WORST HABIT. Resolve to get rid of it.

Find someone to share your deepest secrets with.

If family squabbles are hurting your relationships, be the one to restore the harmony.

Somehow NEGOTIATE peace between your sweetie and your relatives.

WORK LESS. (Oh, stop worrying. YOu've got a whole year .... )

:*

LIBRA ( September 23 - October 22)

STOP -- IMMEDIATELY, NOW - trying to be all things to all people. It's IMPOSSIBLE, and it's STRESSING you out.

Cut loose the NEEDIEST of the NEEDY, between January and March. You'll be doing them a favor.

Revive (or initiate) the intimacy between you and your sweetie.

In August and September, CONTINUE TO CONVINCE everyone (but your partner) to live without you, and FOCUS on your career.

Allow yourself to GLOAT -- just a tad. And buy yourself a REWARD. Yes really.

SCORPIO ( October 23 - November 21)

Career. Work on it, TOTALLY, UNFLINCHINGLY, straight through September.

Aim to make a certain higher up notice more than your memos, between June and October.

By early FALL, set your sights on that long distance trip you've been yearning for but keep making excuses about.

Sign up for that class you've been thinking about.

Make this the year, from start to finish, that you're no longer afraid to let your light shine!

SAGITTARIUS ( November 22 - December 20)

Fun has never been a problem. During AUGUST and SEPTEMBER, resolve to show the higher ups the brains behind that humor everyone loves.

Get even more serious about your SHORT TERM GOALS by fall.

Don't DENY yourself that new EXPERIENCE you've been craving, be it a trip or a class.

Make NICE NICE with your family. March might be best. (No faces, now.)

AIM to MAKE YOURSELF HAPPY by becoming really, truly intimate with someone.

:*

CAPRICORN ( December 21 - January 18)

Allow true intimacy into your romantic relationships.

Open up your friendships to deeper trust.

Let new, fiery acquaintances enter your life in time to MOTIVATE YOU.

In September, your creativity will reach its peak, in time for you to resolve to accept any opportunity to make your hobby your work.

ALLOW YOURSELF TO BELIEVE IN YOURSELF -- as much as others do.

AQUARIUS ( January 19 - February 17)

Say GOODBYE to relationships that have taken more from you than they've given. Enough.

ENCOURAGE your friends to do the same.

ELIMINATE ANY ENCOUNTER -- romantic, professional or familial -- that BRINGS NEGATIVE feelings into your life.

Allow real closeness into your life.

Let that first NEW YEAR'S kiss signify the start of a truly intimate partnership.

PISCES ( February 18 - March 19)

AIM TO CHANGE one thing, in several life departments. START with your primary relationship by March.

Work on career and professional interactions during August and September.

Once FALL arrives, let personal matters take a back seat to long term financial issues.

Aim to help a loved one by the end of September.

Allow yourself to share secrets you've never shared before -- as a holiday gift to your special someone.

In case you were wondering, the top resolution for the Babylonians was to return borrowed FARM EQUIPMENT!" :rofl:

Later today I will add a SERIOUS post to this thread to enable our SUCCESSES in the year 2007. HAPPY NEW YEAR !!!!!!!! :cheers:

wow, that was neat thanks. I always have loved your articles.

I came across this article at WebMD.com in February 2006 .... it gave me some IDEAS :beam: as to what points to consider as I travel on this weight loss journey. The article is entitled THE ABC's OF WEIGHT LOSS and it was written by Kathleen Zelman MPH, RD/LD ... I have copied the entire article verbatim ... I truly believe that there is SOMETHING FOR EVERYONE to think about irregardless of where you are in your weight loss journey.

"THE ABC's OF WEIGHT LOSS

A is for ATTITUDE. A CAN-DO attitude will help you get over the INEVITABLE HURDLES of weight loss. ANTICIPATE SLIP-UPS -- THEY HAPPEN. But INSTEAD of letting them DERAIL your weight loss efforts, LEARN FROM THEM and get right back on track. YOU DON'T HAVE TO BE PERFECT :not: TO LOSE WEIGHT AND BE HEALTHY. JUST KEEP YOUR EYE ON THE TARGET AND KEEP MOVING FORWARD, ONE STEP AT A TIME.

B is for BREAKFAST. It really is the MOST IMPORTANT MEAL OF THE DAY. Don't leave home without EATING SOMETHING NUTRITIOUS to get your metabolism perking and give you ENERGY for the day ahead. It can be a banana, low fat yogurt, cereal, last night's leftovers, etc. A SMALL MEAL THAT CONTAINS BOTH FIBER AND PROTEIN CAN KEEP YOU FEELING SATISFIED UNTIL LUNCHTIME.

C is for CALORIES. THEY DO COUNT. Get into the HABIT OF READING FOOD LABELS TO HELP YOU MAKE HEALTHY CHOICES. And keep in mind that ALL THE INFORMATION LISTED there is based on the PORTION SIZE the label specifies (WHICH MAY NOT BE THE SIZE OF THE PORTION YOU USUALLY EAT). MONITORING YOUR PORTIONS AND LEARNING MORE ABOUT THE CALORIES IN THE FOODS YOU ENJOY WILL HELP YOU MEET YOUR GOALS.

Diets DON'T WORK. There are hundreds of diets that will help you lose weight, BUT WHAT GOOD IS LOSING WEIGHT IF YOU GAIN IT RIGHT BACK? Eating crazy food combinations or eliminating food groups IS NOT THE WAY TO KEEP WEIGHT OFF. Instead, CHOOSE A NUTRITIONALLY BALANCED PLAN WITH ENOUGH CALORIES TO KEEP YOU FROM FEELING FAMISHED (like the WebMD Weight Loss Clinic eating plans).

Eating REGULAR MEALS IS ESSENTIAL. Experts agree that you should go no longer than 4 to 5 hours between meals. Otherwise, INTENSE HUNGER CAN TRIGGER A BINGE. Some experts believe dieters have better control if they eat several mini meals throughout the day. CHOOSE THE MEAL PATTERN THAT WORKS BEST IN YOUR LIFESTYLE, BUT MAKE SURE TO EAT AT LEAST THREE MEALS PER DAY.

F iber is NATURE'S WEIGHT LOSS AID. It comes in two forms, SOLUBLE (the gummy type found in OATMEAL AND BEANS) and INSOLUBLE (the type found in fruits, vegetables and whole grains). BOTH ARE IMPORTANT TO GOOD HEALTH. SOLUBLE FIBER CAN HELP TO LOWER CHOLESTEROL; INSOLUBLE CONTAINS INDIGESTIBLE FIBERS THAT ADD BULK TO OUR DIETS. BOTH FORMS OF FIBER SWELL IN THE STOMACH AND HELP TO CREATE A FEELING OF FULLNESS. MOST HIGH FIBER FOODS ARE ALSO HIGH IN WATER AND LOW IN CALORIES, MAKING THEM MUST HAVE DIET FOODS.

Gum chewing may be just what the dentist ordered. Chewing on a piece of SUGARLESS GUM can help CLEANSE THE MOUTH OF BACTERIA, SATISFY A SWEET TOOTH AND REDUCE THE URGE TO EAT. KEEP A PACK OF SUGARLESS GUM HANDY. THE NEXT TIME YOU HAVE THE URGE TO REACH INTO THE COOKIE JAR, TRY A PIECE OF GUM INSTEAD FOR A ZERO-CALORIE TREAT.

Heart healthy foods should fill YOUR PANTRY, REFRIGERATOR AND FREEZER. Choose foods that are low in SATURATED FAT and TRANS FATS. ENJOY PLENTY OF NATURALLY FAT FREE, LOW SODIUM FRUITS AND VEGETABLES. Choose HEALTHY FATS such as CANOLA, OLIVE and VEGETABLE OILS. Eat foods RICH IN OMEGA-3 FATTY ACIDS, LIKE WALNUTS, FLAXSEED AND SALMON AND OTHER FATTY FISH. Choose LOW AND NONFAT DAIRY PRODUCTS, as well as LEANEST CUTS OF MEAT (ROUND AND LOIN) and SKINLESS POULTRY. BEANS, NUTS AND WHOLE GRAINS ROUND OUT THE LIST OF HEART-HEALTHY FOODS.

Invest in a PEDOMETER and track your steps each day. The goal is to WALK :ex: at least 10,000 steps -- the equivalent of 5 miles -- daily to THWART WEIGHT GAIN (and promote WEIGHT LOSS). CHALLENGE YOURSELF TO INCREASE YOUR STEPS EACH DAY, EVEN IF YOU CAN'T GET UP TO 10,000. EVERY STEAP COUNTS; REMEMBER THAT YOUR GOAL IS SIMPLY TO IMPROVE YOUR FITNESS LEVEL.

Just DO IT. Get into a routine that includes REGULAR PHYSICAL ACTIVITY. Not only does exercise energize you, IT BURNS CALORIES, IMPROVES BALANCE AND COORDINATION AND RELIEVES STRESS. WHEN YOU DON'T HAVE TIME FOR A FORMAL WORKOUT, TRY TO SQUEEZE IN AT LEAST THREE 10 MINUTE CHUNKS OF PHYSICAL ACTIVITY. (Be sure to check with your doctor before STARTING ANY EXERCISE ROUTINE.)

K ey to an effective exercise plan is VARIETY. Try something NEW -- maybe Pilates, yoga, or water aerobics. Having fun and TRYING NEW THINGS will keep you interested and ENHANCE your commitment to exercise. ANOTHER KEY: STARTING YOUR DAY WITH ACTIVITY IS ONE OF THE BEST WAYS TO MAKE SURE IT DOES NOT GET SQUEEZED OUT OF YOUR SCHEDULE.

L ow blood sugar is OFTEN THE CAUSE OF BETWEEN MEAL CRAVINGS, especially for sweets. EATING MEALS AND SMALL SNACKS THAT CONTAIN LEAN PROTEIN AND FIBER EVERY FEW HOURS HELPS KEEP BLOOD SUGAR LEVELS STEADY. WHEN SWEETS CRAVINGS STRIKE, TRY TO SATISFY THEM WITH NATURALLY SWEET FOODS SUCH AS FRUIT (ACCOMPANY IT WITH A LITTLE LOW FAT YOGURT FOR PROTEIN).

M indful eating means TAKING TIME TO SAVOR EVERY BITE. TURN OFF THE DISTRACTIONS AND CONCENTRATE ON THE AROMA, TEXTURE, AND FLAVOR OF FOOD. BECOMING MORE MINDFUL WHEN YOU EAT WILL GIVE YOU MORE PLEASURE FROM YOUR MEALS. THE BONUS: YOU'LL ALSO BE MORE IN TUNED WITH YOUR BODY'S SIGNALS OF FULLNESS, AND YOU'LL BE LESS LIKELY TO OVEREAT.

":water: WATER IS YOUR BODY'S PREFERRED FORM OF FLUID" :water:

Tomorrow I will post the REMAINING ABC's of Losing Weight ....

Thanks Monica... this is great!

"Nighttime snacking for MOST OF US, is a HABIT that can UNDERMINE WEIGHT LOSS SUCCESS. That's because the calories we eat after dinner tend to be EMPTY ONES, from chips, cookies, etc. BRUSHING YOUR TEETH AFTER SUPPER WILL HELP YOU MAKE DINNER THE LAST MEAL OF THE DAY. IF YOU NEED A LITTLE SOMETHING AT NIGHT, TRY TO SATISFY THE URGE WITH FEW CALORIES -- HAVE A STICK OF GUM, ONE PIECE OF HARD CANDY, OR A CUP OF HOT TEA).

One more scoop, one more cookie, one more glass of wine -- "JUST ONE MORE" CAN ADD LOTS OF EXTRA CALORIES. CONTROLLING PORTIONS IS FUNDAMENTAL TO WEIGHT LOSS SUCCESS. YOU DON'T NEED TO GIVE UP YOUR FAVORITE FOODS, BUT YOU DO NEED TO KEEP TRACK OF YOUR PORTIONS. At home, use SMALLER PLATES and keep food at the stove INSTEAD OF ON THE TABLE at mealtime. WHEN YOU GO OUT TO EAT, ORDER A SOUP AND A SALAD INSTEAD OF AN ENTREE, OR TAKE HOME HALF YOUR MEAL IN A DOGGIE BAG.

Protein is the "SECRET SAUCE" to weight control. INCLUDE A SOURCE OF PROTEIN -- LEAN MEATS, LOW FAT DAIRY, BEANS, OR NUTS -- IN ALL MEALS AND SNACKS TO HELP KEEP YOU FEELING FULL FOR HOURS.

Quit those OLD HABITS that caused you to gain weight and replace them with HEALTHIER ONES. SIMPLE CHANGES -- LIKE LIGHTENING YOUR COFFEE WITH LOW FAT MILK INSTEAD OF CREAM, SWITCHING TO LIGHT MAYONNAISE, AVOIDING :tomato: FRIED FOODS -- CAN HELP CREATE HEALTHIER EATING PATTERNS THAT FOSTER LONG TERM WEIGHT LOSS.

Rely on FRIENDS, FAMILY, and/or AN ONLINE COMMUNITY :ghug: TO HELP YOU IN YOUR WEIGHT LOSS EFFORTS. YOUR MOTIVATION IS AT AN ALL TIME HIGH WHEN YOU START A WEIGHT LOSS PROGRAM, BUT AFTRER A FEW WEEKS, IT OFTEN STARTS TO WANE. LET YOUR SUPPORTERS HELP YOU GET THROUGH THE ROUGH TIMES.

Supplement your healthy eating plan with a ONCE DAILY multivitamin for NUTRITIONAL INSURANCE. DESPITE YOUR BEST EFFORTS, IT CAN BE HARD TO GET ALL THE NUTRIENTS YOU NEED EVERY DAY. TAKING A MULTIVITAMIN WILL HELP FILL IN THE GAPS.

Track your EATING PATTERNS AND PHYSICAL ACTIVITY EVERY DAY. One of the TIPS of the "SUCCESSFUL LOSERS" tracked in the National Weight Control Registry is the IMPORTANCE OF JOURNALING FOOD INTAKE AND ACTIVITY. ENTERING THIS INFORMATION INTO YOUR ONLINE JOURNAL OR IN A NOTEBOOK IS A POWERFUL MOTIVATOR TO HELP KEEP YOU WORKING TOWARD YOUR GOALS.

Uncle Sam's latest dietary guidelines promise to make us happier, healthier and thinner. Tips from the government's recommendations (the 2005/ Dietary Guidelines and MyPyramid) include:
EAT PLENTY OF FRUITS AND VEGETABLES.
EAT MORE WHOLE GRAINS. AT LEAST HALF OF YOUR SERVINGS OF GRAIN FOODS SCHOULD COME FROM WHOLE GRAINS.
ENJOY THREE SERVINGS OF LOW FAT DAIRY EACH DAY.
(YOGURT, MILK OR CHEESE)
LIMIT SATURATED AND TRANS FATS, SUGAR, AND ALCOHOL.
WATCH THE SODIUM CONTENT OF YOUR DIET.
EAT LESS PROCESSED FOOD TO REDUCE SODIUM.
GET PLENTY OF :ex: EXERCISE -- AT LEAST 30 MINUTES A DAY.

Volumetrics is the art of EATING FOODS HIGH IN VOLUME, OR HIGH WATER FOODS. Fruits, vegetables and soups are all EXAMPLES OF HIGH VOLUME FOODS that are super-nutritious, satisfying and low in calories. DIETERS SHOULD MAKE SURE THEIR PLANS ARE FULL OF THESE HEALTHY FOODS SO THEY CAN FEEL FULL WHILE STILL LOSING WEIGHT.

Water is your body's PREFERRED FORM OF FLUID. It is thirst quenching and NATURALLY DELICIOUS without ONE SINGLE CALORIE. YOU NEED SOME 6 - 8 GLASSES OF :water: WATER OR FLUIDS EACH DAY. RECENT STUDIES SUGGEST THAT WE SHOULD LET THIRST DETERMINE HOW MUCH WE DRINK EACH DAY. FOODS THAT ARE HIGH IN WATER (SOUPS, JELL-O, PRODUCE) ALSO COUNT TOWARD OUR FLUID REQUIREMENTS. MANY DIETERS FIND DRINKING WATER HELPS KEEP THEM FROM OVEREATING.

EXcuses should be EXCISED. DO YOU REALLY WANT TO LOSE WEIGHT AND IMPROVE YOUR HEALTH ONCE AND FOR ALL? THEN STOP MAKING EXCUSES AND JUST DO IT ! SURE THAT'S EASIER SAID THAN DONE. BUT YOU NEED TO STOP FINDING REASONS WHY YOU CAN'T START MOVING A HEALTHIER LIFESTYLE, AND START LISTING ALL THE REASONS WHY YOU SHOULD. DON'T PUT IT OFF UNTIL TOMORROW. START TODAY, BY DOING SOMETHING POSITIVE -- JUST ONE SMALL THING -- TOWARD YOUR HEALTH AND WEIGHT LOSS.

Yogurt used to be thought of as HEALTH FOOD. Now it lines the grocery shelves in a variety of forms. It's PORTABLE, CONVENIENT, FULL OF NUTRIENTS LIKE CALCIUM and PROTEIN, and it MAKES AN EXCELLENT SNACK OR MINI MEAL. The French swear by it, and SO SHOULD YOU. LOW FAT YOGURT IS FILLING AND NUTRITIOUS, BUT KEEP IN MIND THAT IT CAN BE LOADED WITH SUGAR. SO READ LABELS TO MAKE THE BEST CHOICE.

Zip in your step is what you'll get ONCE YOU START EATING MORE HEALTHFULLY AND GETTING REGULAR EXERCISE. LOSING AS LITTLE AS 5% TO 10% OF YOUR BODY WEIGHT CAN HELP YOU FEEL BETTER AND IMPROVE YOUR HEALTH. JUST THINK OF THE WEIGHT YOU'LL LOSE AS BRICKS IN A BACKPACK. LIGHTENING YOUR LOAD A FEW POUNDS AT A TIME CAN BE INVIGORATING AND ENERGIZING."

I hope you have found these ABC's helpful ... if you can take only ONE LETTER every day and WORK it YOU WILL FIND this weight loss journey VERY BENEFICIAL.

Thanks Monica, I enjoyed reading this. Lots of good tips.

I had planned to post this article on Monday but because of a change of plans I decided to post the article today ..

I came across this article at msn.com -- the article is entitled FAT ATTACK and it was written by Sally Wadyka* .. for those of you who visit fast food places I think WILL FIND this article eye :O opening ... please let me know if you concur with my opinion .... I have copied the entire article verbatim:

"FAT ATTACK

Summer is the season of vacations. And vacations often mean time spent on the road or in airports WHERE FAST FOOD IS THE EASIEST THING TO GRAB when you need a quick meal or snack. The GOOD NEWS is that these outposts of instant GRATIFICATION have ALL MADE GREAT STRIDES :ex: toward ADDING HEALTHIER CHOICES to their menus. But the BAD NEWS is that the MAJORITY of FAST FOOD OFFERINGS are STILL LOADED WITH EXCESS CALORIES AND FAT. "At the very least, try to downsize rather than SUPER-SIZE," says Leslie Bond, a registered dietitian and director of sports nutrition at University of Pittsburgh Medical Center. "THOSE SO-CALLED 'VALUE MEALS' MAY GIVE YOU MORE FOR YOUR MONEY but that means MORE FOR YOUR :tomato: WAISTLINE TOO."

According to the American Heart Association recommendations, YOUR DAILY FAT INTAKE SHOULD NOT BE MORE THAN 30 PERCENT OF YOUR TOTAL CALORIES, with SATURATED FAT CONTRIBUTING NO MORE THAN 7 PERCENT. For someone eating 2,000 calories a day, that means fewer than 600 calories from fat, OR LESS THAN 66 grams. And within that total, SATURATED FAT SHOULD BE LIMITED TO FEWER THAN 15 GRAMS ( IF YOU ARE WORRIED ABOUT HIGH CHOLESTEROL OR HEART DISEASE, THAT NUMBER SHOULD BE EVEN LOWER).

You can get NUTRITION INFORMATION for MOST FAST FOOD RESTAURANTS on each company's Web site (for example, McDonalds, Burger King and Subway). You can also check out chowbaby.com for a round up of nutritional information from a variety of eateries. (NOTE: All of these numbers came from each restaurant's site except for the information on Cinnabon and Boston Market which came from chowbaby.com because those restaurants don't list nutritional info on their sites.) And whatever you do, AVOID THESE 10 OVER THE TOP OFFERINGS -- EACH OF WHICH CONTAINS OBSCENE AMOUNTS OF ARTERY-CLOGGING FATS AND, IN SOME CASES, NEARLY AN ENTIRE DAY'S WORTH OF CALORIES!

MCDONALD'S DELUXE BREAKFAST is a SMORGASBORD OF BAD FOR YOU FOODS -- INCLUDING EGGS, SAUSAGE, PANCAKES SMOTHERED IN SYRUP AND MARGARINE, HASH BROWNS AND A BISCUIT. In moderation, ANY OF THESE ITEMS COULD BE AN OK (IF OCCASIONAL) breakfast, but ADD THEM TOGETHER and you're looking at a GRAND TOTAL OF 1,220 CALORIES, 550 OF THEM FROM FAT, INCLUDING 17 GRAMS OF SATURATED FAT.

BURGER KING'S TRIPLE WHOPPER WITH CHEESE is a PERFECT EXAMPLE OF WHY MORE IS NOT BETTER. A regular Whopper With Cheese already delivers 760 CALORIES, 47 GRAMS OF TOTAL FAT INCLUDING 16 GRAMS OF SATURATED FAT. But when you TRIPLE IT UP, this meal tips the scales at 1,230 CALORIES AND 82 GRAMS OF FAT INCLUDING 32 GRAMS OF SATURATED FAT. (And that's before you order a side of fries!)

You might think you're doing a good thing by ordering the TACO BELL FIESTA TACO SALAD . But don't let the word "SALAD" delude you into believing that this meal is healthy. This bowlful of goodies packs 860 CALORIES, 46 GRAMS OF TOTAL FAT, 14 GRAMS OF WHICH ARE SATURATED FAT.

Sure there are THIN-CRUST OPTIONS at PIZZA HUT , but if you dive into a STUFFED CRUST MEAT LOVER'SPIE, you'd better :coach: WARN YOUR ATERIES IN ADVANCE. Two slices of this will stuff you with 1,000 CALORIES, 82 GRAMS OF TOTAL FAT, 22 GRAMS OF IT SATURATED.

Popping into CINNABON for a CARAMEL PECANBON isn't exactly a BREAKFAST OF CHAMPIONS. This gooey pastry packs 1,100 CALORIES AND 56 GRAMS OF FAT, WHILE PROVIDING VIRTUALLY NO WORTHWHILE NUTRIENTS.

BOSTON MARKET is one of the BETTER STOPS for QUICK HEALTHY BITES, but you still HAVE TO WATCH WHAT YOU ORDER. For example, the menu includes a CHICKEN POT PIE that contains 750 CALORIES AND 46 GRAMS OF FAT, INCLUDING 14 GRAMS OF THE SATURATED SORT.

SUBWAY may have several healthy sandwiches (the ones that helped poster boy Jared slim down), but THAT DOESN'T MEAN there aren't a few BAD CHOICES on offer. [/SIZE] AVOID THE 6 INCH DOUBLE MEAT CLASSIC TUNA which, thanks to LOTS OF ARTERY CLOGGING CHEESE and MAYONNAISE, packs 790 CALORIES, 55 GRAMS OF FAT, INCLUDING 16 GRAMS OF SATURATED FAT.

DOMINO'S EXTRAVANGANZZA FEAST DEEP DISH PIZZA is a FEAST indeed. The pie comes topped with pepperoni, ham, green pepper, onion, black olives, mushrooms, sausage, beef and EXTRA CHEESE. That might help explain why it also comes with 860 CALORIES, 46 GRAMS OF FAT AND 17 GRAMS OF SATURATED FAT in just two slices.

The FRIED CHICKEN seems like an obviously UNHEALTHY CHOICE at KFC, but it's actually NOT the FATTEST ITEM on the menu. THE MASHED POTATO BOWL WITH GRAVY contains 690 CALORIES AND 31 GRAMS OF FAT, NINE OF THEM SATURATED.

On a hot summer day, a stop at DAIRY QUEEN seems like the perfect treat. But WATCH OUT that you're not treating yourself to more than you bargained for. A LARGER SERVING of its CARAMEL CHEESEQUAKE BLIZZARD means SPOONING up a WHOPPING 1,290 CALORIES, :tomato: 500 CALORIES COME FROM FAT, INCLUDING 39 GRAMS OF SATURATED FAT."

* Sally Wadyka is a Boulder, Colo - based freelance writer who writes regularly for Shape, Runner's World, Real Simple and the New York Times.

Although I have been on this weight loss journey for 6 years and 1 month (not that I'm counting) I STILL STRUGGLE with portion control so when I came across this article at WebMD I felt it was calling :coach: me .... I found the information to be VERY HELPFUL .. so irregardless of where you're at in your weight loss journey PLEASE READ the information and see just how this will help you SUCCEED ... I have copied the entire article verbatim:

"CONTROLLING HOW MUCH YOU EAT

One of the KEY WAYS TO MAINTAIN A HEALTHY WEIGHT IS TO CONTROL YOUR PORTION SIZES. Research has shown that Americans often UNDERESTIMATE how many calories they are consuming each day by as much as 25%.

WHAT DOES SERVING SIZE MEAN?

Use the list below TO GAIN a perspective on HOW MUCH FOOD A RECOMMENDED SERVING SIZE REALLY IS; it may be MUCH SMALLER than you realize.

According to the USDA, 1 serving EQUALS:

1 SLICE OF WHOLE GRAIN BREAD
1/2 CUP OF COOKED RICE OR PASTA
1/2 CUP OF MASHED POTATOES
3 - 4 SMALL CRACKERS
1 SMALL PANCAKE OR WAFFLE
2 MEDIUM SIZED COOKIES
1/2 CUP COOKED VEGETABLES
1 (4 LEAVES) CUP LETTUCE
1 SMALL BAKED POTATO
3/4 CUP VEGETABLE JUICE
1 MEDIUM APPLE
1/2 GRAPEFRUIT OR MANGO
1/2 CUP BERRIES
1 CUP YOGURT OR MILK
1 1/2 OUNCES OF CHEDDAR CHEESE
1 CHICKEN BREAST
1 MEDIUM PORK CHOP
1/4 POUND HAMBURGER PATTY

A good GUIDELINE TO HELP YOU UNDERSTAND PORTION SIZES IS TO TRANSLATE THE ABSTRACT INFORMATION REPRESENTED BY THE SERVING SIZE INTO SOMETHING VISUAL THAT'S EASILY REMEMBERED So instead of trying to MEMORIZE lists of ounces, cups and tablespoons, * simply COMPARE THE SERVING SIZES OF PARTICULAR FOODS TO FAMILIAR PHYSICAL OBJECTS. FOR EXAMPLE, A SINGLE SERVING OF:

VEGETABLES OR FRUIT IS ABOUT THE SIZE OF YOUR FIST.
PASTA IS ABOUT THE SIZE OF ONE SCOOP OF ICE CREAM.
MEAT, FISH OR POULTRY IS THE SIZE OF A DECK OF CARDS OR THE SIZE OF YOUR PALM (MINUS THE FINGERS).
SNACKS SUCH AS PRETZELS AND CHIPS IS ABOUT THE SIZE OF A CUPPED HANDFUL.
APPLE IS THE SIZE OF A BASEBALL.
POTATO IS THE SIZE OF A COMPUTER MOUSE.
BAGEL IS THE SIZE OF A HOCKEY PUCK.
PANCAKE IS THE SIZE OF A COMPACT DISC.
STEAMED RICE IS THE SIZE OF A CUPCAKE WRAPPER.
CHEESE IS THE SIZE OF A PAIR OF DICE OR THE SIZE OF YOUR WHOLE THUMB (FROM THE TIP TO THE BASE).

* Maybe it's just me BUT I personally find it easier to use MEASURING CUPS, SPOONS and a FOOD SCALE because that way I can REALLY INSURE my portions ... BUT that is not to say THAT :rofl: from time to time THAT WILL BE A HEAVILY TOPPED CUP ... :not:

THE BEST WAY TO DETERMINE THE AMOUNT OF FOOD IN A GIVEN SERVING IS TO LOOK AT THE NUTRITION FACTS LABEL AND MEASURE IT OUT. ALTHOUGH THIS MAY NOT BE PRACTICAL OR THAT MUCH FUN, IF YOU RE ABLE TO TAKE THE TIME, YOU WILL SOON BE ABLE TO "EYEBALL" :O THE AMOUNT OF FOOD AND KNOW WHETHER THERE IS TOO MUCH OR TOO LITTLE.

For example, FILLING A MEASURING CUP with the proper sized portion of vegetables, rice, etc. and then EMPTYING IT onto a plate will help you learn what these serving sizes look like. TAKE NOTE of how much of the plate is covered; THIS WILL HELP YOU IN THE FUTURE, even if you only do it once. Simply by having and implementing this knowledge, you will have taken an important step in managing your weight.

OTHER WAYS OF DEVELOPING AND MAINTAINING PROPER PORTION CONTROL INCLUDE:

AT HOME

USE SMALLER DISHES AT MEALS
SERVE FOOD IN THE APPROPRIATE PORTION AMOUNTS AND DON'T GO BACK FOR SECONDS.
PUT AWAY ANY LEFTOVERS IN SEPARATE PORTION CONTROLLED AMOUNTS.
CONSIDER FREEZING THE PORTIONS YOU LIKELY WON'T EAT FOR A WHILE.
NEVER EAT OUT OF THE BAG OR CARTON.
DON'T KEEP PLATTERS OF FOOD ON THE TABLE; YOU ARE MORE LIKELY TO "PICK" AT IT OR HAVE A SECOND SERVING WITHOUT EVEN REALIZING IT.

AT RESTAURANTS

ASK FOR HALF OR SMALLER PORTIONS .
EYEBALL YOUR APPROPRIATE PORTION, SET THE REST ASIDE, AND ASK FOR A DOGGIE BAG RIGHT AWAY. SERVINGS AT MANY RESTAURANTS ARE OFTEN BIG ENOUGH TO PROVIDE MEALS FOR TWO DAYS.
IF YOU HAVE DESSERT, SHARE.

AT THE SUPERMARKET

:tomato: BEWARE OF "MINI-SNACKS" -- TINY CRACKERS, COOKIES AND PRETZELS. MOST PEOPLE END UP EATING MORE THAN THEY REALIZE, AND THE CALORIES ADD UP.
CHOOSE FOODS PACKAGED IN INDIVIDUAL SERVING SIZES.
IF YOU'RE THE TYPE WHO EATS ICE CREAM OUT OF THE CARTON, PICK UP ICE CREAM SANDWICHES OR OTHER INDIVIDUAL SIZE SERVINGS."

Thanks Monica...these are great...you truly are appreciated!

I came across this article at MSN.com that I found very interesting ... it was written by Jean Weiss* and is titled "THE RIGHT DIET FOR YOU" .... I have copied the entire article verbatim:

"THE RIGHT DIET FOR YOU

The turning point for Wendy Cowles was seeing a photo her sister took of her on a vacation. In the photo, Cowles was standing next to a "SERIOUSLY HUGE" woman.

"I know it sounds terrible, but I stood next to her," says Cowles, who hoped she would look SMALL BY COMPARISON to the stranger. "When I got the photos back, I couldn't tell who was who."

The vacation photo shook Cowles from years of YO-YO DIETING. It touched her to the emotional core, which, of course, is where MOST OF OUR CRAVINGS AND LESS THAN STELLAR EATING HABITS RESIDE. It motivated her to finally find the right diet.

THE FIRST STEP TO SUCCESS? Cowles, a project manager with American Express in her mid-30's figured out how her PERSONALITY TYPE TRANSLATED TO SPECIFIC EATING HABITS. She was a "STEADY SNACKER" who never thought to turn down office treats. She realized she NEEDED A DIFFERENT EATING PLAN, ONE THAT FIT HER PERSONALITY RATHER THAN THE OTHER WAY AROUND.

"THE MOST IMPORTANT THING PEOPLE CAN DO IS TAKE THE TIME TO IDENTIFY WHAT KIND OF EATER THEY ARE" BEFORE BEGINNING A WEIGHT LOSS PLAN, says Suzanne Farrell, a Denver based nutritionist and spokeswoman for the American Dietetic Association. OF TEN IN MY PRACTICE WHEN PEOPLE COME IN, THEY AREN'T IN TUNE WITH THEIR HABITS OR THEIR BEHAVIORS."

THE AVERAGE DIET LAST ABOUT 42 DAYS, AND WHILE STATISTICS VARY, IT IS THOUGHT THAT OF THE PEOPLE WHO TRY TO LOSE WEIGHT ONLY 10 PERCENT TO 20 PERCENT ARE ABLE TO KEEP OFF 10 PERCENT OF THEIR ORIGINAL WEIGHT FOR MORE THAN A YEAR. THIS FAILURE RATE -- 80 PERCENT TO 90 PERCENT OF ALL DIETERS -- BOILS DOWN TO STARTING WITH THE WRONG APPROACH, says Farrell.

WHAT'S THE RIGHTR WAY TO THE RIGHT DIET? TAKE STOCK. CREATE AN INVENTORY OF YOUR EATING HABITS. WHEN DO YOU EAT THE MOST? ARE YOU A SNACKER? DO YOU EAT FOR COMFORT MORE OFTEN THAN NUTRITION?

Dr. Robert Kushner, a physician and nutrition specialist, who is a professor of medicine at Northwestern University in Chicago, has CATEGORIZED SEVERAL EATING PERSONALITY TYPES to help people decide which diet plan would work best for them. THESE PERSONALITY PATTERNS ARE ASSOCIATED WITH SPECIFIC EATING HABITS, PHYSICAL ACTIVITY LEVELS AND COPING SKILLS and all described in his book DR. KUSHNER'S PERSONALITY TYPE DIET (St. Martin's Griffin).

Usually, says Dr. Kushner, PEOPLE ARE A COMPOSITE OF SEVERAL TYPES RATHER THAN FALL INTO ONE DISCRETE SLOT. But he says that WE ALL HAVE A DOMINANT EATING PERSONALITY TYPE THAT WE CAN USE TO GUIDE US TO THE RIGHT DIET.

ONE OF THE MOST IMPORTANT FACTORS FOR A DIETER TO UNDERSTAND, according to the doctor, IS HOW HE OR SHE USES FOOD TO COPE. KNOWING HOW FOOD AND YOUR EMOTIONS INTERTWINE CAN GO A LONG WAY TOWARD PICKING THE DIET THAT FITS YOUR BODY AND MIND -- AND HELP YOU KEEP THE WEIGHT OFF, FOR GOOD.

"ALMOST ALL PEOPLE WILL HAVE A SLIP," says Dr. Kushner. "CHANCES ARE ALMOST 100 PERCENT WILL SLIP INTO OLDER (AND LESS HEALTHY) COPING PATTERNS, SO IF THEY KNOW WHAT THOSE ARE, THEY CATCH THEM VERY EARLY."

* Jean Weiss for MSN Health & Fitness is a Freelance Writer

I came across this article in my weight loss notebook (that was written in March 2004) that I believe I shared but THOUGHT it important enough to reprise ....

We so often share the same COMPLAINT that the weekends prove to be more challenging than the REGULAR weekdays ... I hope you will find this article interesting and HELPFUL in providing ideas to HELP YOU ACHIEVE your weight loss goals. I have copied the entire article verbatim.

"AVOID WEEKEND WEIGHT GAIN *

Happy hour after work on Friday. Dinner out at your favorite restaurant on Saturday. A home cooked feast on Sunday.

Before you know it, a weekend of UNWINDING can turn into a calorie feast that UNDERMINES A WEEK'S WORTH OF HEALTHY EATING -- and come Monday morning, SENDS THE NEEDLE ON YOUR SCALE CREEPING UPWARD :tomato: .

" INDIVIDUAL EATING HABITS TEND TO CHANGE DRAMATICALLY OVER THE WEEKEND," says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise. " YOU TEND TO SEE PEOPLE CONSUMING MORE ALCOHOLIC BEVERAGES AND MORE CALORIE-DENSE FOODS. IT'S A REAL EASY RECIPE TO GAIN WEIGHT."

But AVOIDING the weekend gain trap DOESN'T HAVE TO MEAN your favorite Friday through Sunday treats are off limits, experts say. Below they offer some tips for ENJOYING your days off while AVOIDING the weekend food frenzy.

THE WEEKEND TRAP

Research has shown just HOW MUCH DAMAGE WEEKEND OVEREATING can do to our diets.

" There is a LARGE AND SIGNIFICANT DIFFERENCE IN ENERGY INTAKE on the three day weekend versus the four day weekday, PARTICULARLY for young adults," says Barry Popkin, PhD, co-author of a study on WEEKEND WEIGHT GAIN.

The study, PUBLISHED in the AUGUST 2003 issues of OBESITY RESEARCH, found that Americans 19 to 50 years old take in 115 MORE CALORIES PER DAY ON THE WEEKEND (defined as Friday through Sunday) THAN ON THE OTHER DAYS OF THE WEEK. Over the course of a year, that adds up to 17,940 EXTRA CALORIES -- or about 5 pounds.

And as you might have guessed, IT'S NOT HEALTHY FOODS THAT WE'RE EATING MORE OF DURING THE WEEKEND. That 115 calorie a day difference comes mostly from ALCOHOL AND FAT, says Popkin, a professor of nutrition in the School of Public Health at the University of North Carolina.

Even so, THOSE CALORIES DON'T HAVE TO TURN INTO FAT, the experts say. The key is BURNING MORE CALORIES THAN YOU CONSUME. THAT MEANS FINDING ACTIVE WAYS TO RELAX -- LIKE BRISK WALKING :ex: , PLAYING TENNIS, EVEN GARDENING -- INSTEAD OF VEGGING OUT IN FRONT OF THE TV.

"People tend to THINK OF THE WEEKEND AS THEIR TIME TO RELAX I-) AND RECOVER FROM THE HECTIC WORKWEEK," says Bryant. " WHAT THEY SHOULD DO IS REALLY TRY TO MAKE AN EFFORT :whip: TO BECOME MORE ACTIVE IN THEIR DAILY PURSUITS OVER THE WEEKEND DAYS. LOOK FOR AS MANY OPPORTUNITIES TO MOVE AS POSSIBLE, SO YOU CAN INCREASE PHYSICAL ACTIVITY TO OFFSET THE EXTRA CALORIES YOU CONSUME."

While PHYSICAL ACTIVITY may be the OBVIOUS :beam: ANSWER, experts say there are OTHER TRICKS THAT CAN HELP YOU OVERCOME THE HABIT OF WEEKEND OVERINDULGENCE.

START YOUR DAY OUT RIGHT: " EAT A HEALHTY BREAKFAST ON THE WEEKEND , when you have more time," says Susan Moores, RD, a spokeswoman for the American Dietetic Association. " YOU USUALLY EAT LESS DURING THE DAY IF YOU START WITH A HEALTHY BREAKFAST AND YOU GET SOME GOOD NUTRITION."

DON'T GO HUNGRY TO "SAVE UP" FOR A BIG DINNER OUT: " SAVING YOURSELF BACKFIRES -- YOU USUALLY END UP EATING WAY MORE THAN YOU WOULD HAVE IF YOU ATE NORMALLY THROUGHOUT THE DAY," says Moores. " HAVE A LITTLE BITE TO EAT BEFORE YOU GO OUT TO TAKE THE EDGE OFF YOUR HUNGER, AND THEN SIMPLY ENJOY GOOD FOOD WHEN YOU GO OUT."

SAVOR THE EXPERIENCE OF DINING OUT: " ALLOW YOURSELF TO ENJOY GOOD FOOD :cheers: AND SAVOR IT, RATHER THAN OVERINDULGE IN IT," says Moores. " PEOPLE FORGET WHAT THE WHOLE EATING EXPERIENCE IS ABOUT -- SITTING WITH FRIENDS, ENJOYING YOUR TIME TOGETHER AND RELAXING."

EAT SLOWLY: " IT TAKES 15 - 20 MINUTES FOR YOUR BRAIN TO SIGNAL YOUR STOMACH THAT IT'S FULL, SO TAKE YOUR TIME," Moores explains. " WHETHER YOU'RE AT A PARTY OR EATING OUT ON THE WEEKEND, REMEMBER TO SLOW DOWN WHEN YOU'RE EATING."

START WITH SOUP: " TAKE YOUR TIME WHEN YOU ORDER AT A RESTAURANT AND START WITH SOUP," says Moores. " THEN HAVE THE WAITER COME BACK SO YOU CAN ORDER AN ENTREE -- YOU'LL ORDER MUCH LESS THAN IF YOU ORDERED ALL AT ONCE."

HALVE YOUR RESTAURANT ENTREES: " SPLITTING AN ENTREE WITH A FRIEND IS A GREAT WAY :up: TO MAKE A SIGNIFICANT CUT IN CALORIES ON THE WEEKEND," says Moores.

DON'T SKIP DESSERT -- SHARE IT: " MAKE IT SPECIAL, " says Moores. " CHOOSE SOMETHING THAT IS REALLY DELIGHTFUL TO YOU AND SPLIT IT WITH A FRIEND. KEEP AN EYE OUT FOR PORTION SIZES, AND IF THE DESSERT YOU WANT IS HUGE, ASK THE WAITER TO SLICE IT THIN OR SPLIT IT WITH THE TABLES -- BUT I'M ALL FOR DESSERT."

AVOID OVERDOING IT WITH ALCOHOL: " IF YOU CAN CUT OUT ONE OR TWO DRINKS PER DAY ON THE WEEKEND, THAT WILL SAVE YOU 100 TO 150 PLUS CALORIES," says Moores. And she explains, PEOPLE WHO DRINK MORE TEND TO EAT MORE AS WELL. So DRINK ALCOHOL WITH CAUTION, IF AT ALL.

REMEMBER YOUR WAISTLINE: " WEAR A TIGHTER PAIR OF PANTS WHEN YOU GO OUT ON THE WEEKEND," says Moores. " WEAR SOMETHING THAT'S NOT UNCOMFORTABLE BUT THAT REMINDS YOU THERE ARE LIMITIS TO WHAT YOU SHOULD EAT."

FIND A SUBSTITUTE FOR SODA: " USE WATER TO SATISFY THIRST, RATHER THAN SODA, WHICH MANY PEOPLE DRINK MORE OF ON THE WEEKENDS," says Bryant. "NOT ONLY ARE THEY CONSUMING A TREMENDOUS AMOUNT OF CALORIES, BUT SODA IS HIGH IN FRUCTOSE, WHICH STIMULATES THE APPETITE."

Beyond that, the experts say, THE BEST WAY TO KEEP THE WEEKENDS FROM TORPEDOING YOUR DIET IS TO TAKE A COMMONSENSE APPROACH TO NUTRITION -- EVERY DAY OF THE WEEK.

" I THINK MOST PEOPLE ARE BETTER OFF FROM A HEALTH STANDPOINT TO EAT SENSIBLY EACH DAY, says Bryant. " CONSUME A VARIETY OF FOODS, DON'T SKIP MEALS, EAT INDIVIDUAL SIZED PORTIONS, AND WHENEVER POSSIBLE, SUBSTITUTE A FAVORITE HIGH FAT FOOD OR HIGH SUGAR FOOD WITH A HEALTHY ALTERNATIVE." "

* The article entitled AVOID WEEKEND WEIGHT GAIN was written by Heather Hatfield for WebMD

This weekend I was re-reading some articles in my weight loss notebook ... (from time to time I HAVE TO DO THIS) and I came across this article written by John Casey for WebMD (originally published August 2003) entitled STOP EATING WHEN YOU'RE NOT HUNGRY .... the article has imho some THOUGHT PROVOKING suggestions -- I hope you will find the article interesting and helpful as you travel down your Journey to success -- I have copied the entire article verbatim:

" STOP EATING WHEN YOU'RE NOT HUNGRY

You may not be aware of it, but you HAVE A RELATIONSHIP WITH FOOD. We all do :ghug:, food experts say, and as with all relationships, THERE ARE GOOD THINGS ABOUT IT AND BAD THINGS TOO. EATING WHEN WE'RE NOT HUNGRY IS ONE OF THOSE BAD THINGS THAT COME WITH LIVING IN AN ENVIRONMENT THAT IS SUPERABUNDANT IN FOOD.

One of the MAIN REASONS WE EAT WHEN WE'RE NOT HUNGRY IS BECAUSE WE SOMETIMES USE FOOD TO SHIELD OURSELVES FROM UNCOMFORTABLE FEELINGS, says David Katz, MD, MPH, director of the Prevention Research Center at the Yale School of Medicine in New Haven, Conn. " PEOPLE EAT SOMETIMES TO GET RELIEF FROM BOREDOM, DEPRESSION, ANXIETY, LONELINESS, STRESS AND OTHER MOODS," he says.

OFTEN, THE FOODS WE REACH FOR FIRST IN TIMES OF STRESS ARE "COMFORT FOODS THAT OUR MOTHERS USED TO SOOTHE THE SCRAPED KNEE OR TENDER EGO," says WebMD Weight Loss Clinic Dietitian Kathleen Zelman, MPH, RD, LD. "IF WE DON'T REACH FOR COMFORT FOODS, WE TEND TO REACH FOR ALCOHOL, SWEETS, AND SAVORY FOODS THAT TEND TO BE HIGH IN FATS, SUGAR AND CALORIES."

TRACK YOUR TRIGGERS

A BIG PART of WEIGHT MANAGEMENT"IS RECOGNIZING THESE MECHANISMS AND APPLYING SKILLS AND STRATEGIES TO ADDRESS THE DIFFERENCE BETWEEN THE NEED TO EAT AND THE DESIRE TO EAT," says Katz, author of THE WAY TO EAT, which was co-published with the American Dietetic Association.

HOW DO YOU BEGIN TO RECOGNIZE THESE MECHANISMS?

TRACKING YOUR EATING TRIGGERS IS THE FIRST STEP, says Lauren Solotar, PhD, chief psychologist at the May Institute, a nonprofit behavioral health organization in Walpole, Mass. Solotar, who studies OBESITY and EATING DISORDERS, has her clients fill out DIARIES DETAILING WHAT THEY ATE AND THEIR FEELINGS AT THE TIME. Over time, the diary entries make it clear when the client is VULNERABLE TO EATING FOR REASONS OTHER THAN HUNGER.

This approach, " GRADUALLY ALLOWS PEOPLE TO RECOGNIZE HOW THEIR FEELINGS ARE TRIGGERING EATING BEHAVIORS," Solotar says. THAT SELF RECOGNITION, she says, IS AN IMPORTANT SKILL: "ONCE A CLIENT LEARNS TO RECOGNIZE THE FEELINGS THAT TRIGGER EATING, THAT SKILL CAN BE USED TO REIN IN UNNECESSARY EATING."

When you feel the urge to eat, ASK YOURSELF A FEW QUESTIONS, says Solotar:
AM I ACTUALLY, PHYSICALLY HUNGRY?
HOW WILL I FEEL AFTER EATING?
IS THE FOOD I PLAN TO EAT SOMETHING MY BODY NEEDS?

" IDENTIFYING FEELINGS AND ASKING QUESTIONS INITIATES A (THOUGHT) PROCESS THAT BRINGS BEHAVIOR UNDER BETTER CONTROL," she says.

WHAT YOU EAT IS IMPORTANT, TOO , says Katz. A DIET RICH IN NON PROCESSED FOODS AND HIGH IN FIBER "CAN HELP MAINTAIN LEVELS OF SEROTONIN, A BRAIN CHEMICAL THAT STRONGLY INFLUENCES MOOD. EATING WELL TENDS TO PROMOTE MENTAL AS WELL AS PHYSICAL HEALTH."

WATCHING TELEVISION FOR HOURS IN THE EVENING OR SITTING AT A COMPUTER MONITOR AT YOUR DESK ALL DAY CAN ALSO MAKE YOU VULNERABLE TO UNNECESSARY EATING.

"Research shows that people who eat in front of the TV report feeling like they haven't eaten at all."

Watching TV CAN BECOME A BEHAVIORAL PATTERN .... one that competes with your other PATTERNS OF GENERAL ACTIVITY, including PHYSICAL EXERCISE, says Gerard Musante, PhD. Musante is a clinical psychologist and consulting professor in the department of psychiatry and behavioral sciences at Duke University Medical Center and founder of Structure House, a residential weight management facility in Durham, N.C.

" DATA SHOWS THAT WATCHING FOUR HOURS OF TELEVISION A DAY, FOR EXAMPLE, TENDS TO BE A CONSISTENT BEHAVIORAL PATTERN OF AN OBESE INDIVIDUAL," he says. " STUDIES HAVE SHOWN THE TYPICAL AMERICAN FAMILY MAY SPEND AS MUCH AS 25 HOURS A WEEK IN FRONT OF THE TELEVISION."

And while we're watching TV or surfing away on our computers, we tend to not pay attention to what or how much we are eating. Researcher's who study eating behavior call this " FOOD INATTENTIVESNESS."

"Television is a BIG PROBLEM," says Solotar. "WHEN WE EAT IN FRONT OF THE TELEVISION, WE AREN'T PAYING ATTENTION TO WHAT WE ARE EATING. RESEARCH SHOWS THAT PEOPLE WHO EAT IN FRONT OF THE TV REPORT FEELING LIKE THEY HAVEN'T EATEN AT ALL. IT APPEARS THAT THE FOOD EATEN DOESN'T REGISTER ALL THAT WELL WHEN WE ARE DISTRACTED."

Solotar calls eating while watching TV a "HIGH RISK EATING SITUATION." Other such situations include PARTIES, CELEBRATIONS, AND OTHER POTENTIALLY STRESSFUL SOCIAL AND WORK SITUATIONS.

TIPS AND STRATEGIES

Here are some SIMPLE STRATEGIES TO OVERCOME FOOD CRAVINGS when YOU KNOW YOU'RE NOT HUNGRY OR ARE IN HIGH RISK EATING SITUATIONS:

BEFORE YOU EAT, DRINK A GLASS OF WATER :water: WAIT 10 MINUTES, AND SEE IF YOU CAN GET PAST THE URGE TO EAT ...

DON'T EAT IN FRONT OF THE TV ....

EAT EVERY FEW HOURS INSTEAD OF LETTING A SNACK ATTACK DRIVE YOU TO THE VENDING MACHINE ...

CREATE A SAFE NUTRITIONAL ENVIRONMENT AT HOME -- HAVE PLENTY OF HEALTHY FOOD ON HAND AND DON'T KEEP JUNK FOOD IN THE HOUSE ....

PLAN HEALTHY SNACKS FOR THOSE TIMES WHEN YOU ARE VULNERABLER TO EATING, ESPECIALLY LATE AFTERNOON AND AFTER DINNER ...

FIND ALTERNATIVE BEHAVIORS TO EATING: TAKE A BUBBLE BATH, GO TO THE MOVIES, WALK THE DOG, WASH THE CAR. CHANCES ARE, IF YOU CAN DISTRACT YOURSELF, THE URGE TO EAT WILL PASS ....

DO SOMETHING PHYSICAL BEFORE DINNER -- TAKE A WALK, RIDE A BIKE AROUND THE BLOCK -- TO HELP YOURSELF CALM DOWN FROM THE DAY AND SORT THROUGH FEELINGS BEFORE YOU START TO EAT ....

We live in a FOOD RICH ENVIRONMENT with seemingly UNENDING CHOICES OF HEALTHY AND LESS THAN HEALTHY FOODS That's why, says Musante, WE " MUST LEARN TO LIVE WITH FOOD, TO USE FOOD IN AN APPROPRIATE AND HEALTHY WAY AND AT THE SAME TIME BEGIN TO UNDERSTAND YOUR UNIQUE RELATIONSHIP WITH FOOD.""

This article, MAKING IT OVER THE WEIGHT LOSS PLATEAU was written by Susan Woodward for MSN.com. I have found Ms. Woodwards suggestions to be very interesting. I have copied the entire article verbatim:

"MAKING IT OVER THE WEIGHT LOSS PLATEAU

Know this SCENARIO? You're in a great dieting rhythm, shedding fat as perfectly as it falls from frying bacon, WHEN THE WEIGHT LOSS SUDDENLY STOPS.

Just like that.

Your mind reels and demands to know, WHAT'S GOING ON? Control your panic, say experts, you've hit a WELL KNOWN AND VERY COMMON PHENOMENON CALLED :lil: THE WEIGHT LOSS PLATEAU :lil:.

"A PLATEAU IS ALMOST ALWAYS WHEN PEOPLE GIVE UP," warns clinical psychologist Dr. Jeff Wilbert, author of FATTITUDES. "IF YOU CAN MAKE IT THROUGH A PLATEAU, IT'S REALLY A TRIBUTE :dn TO YOUR DETERMINATION."

Here's some ADVICE FOR ENDURING A PLATEAU and GETTING BACK TO PARING POUNDS.

EXPECT IT: ANTICIPATE A PLATEAU AND PREPARE YOUR MIND FOR THE CHALLENGE. "People have to realize that EVERYBODY GOES THROUGH IT AND THIS, TOO, SHALL PASS," says Ann Louise Gittleman, author of THE FAT FLUSH PLAN.

BE HONEST WITH YOURSELF: Are you sure YOU'RE NOT CHEATING? (NOT EVEN A LITTLE?)

MAKE ADJUSTMENTS: OK, you haven't SLACKENED ON THE FOOD OR EXERCISE FRONT. So look for INVENTIVE WAYS to budge your butt off the plateau.

"OFTEN IT'S A GOOD TIME TO SEE IF THERE'S SOMETHING YOU CAN TWEAK," suggests dietician and iVillage columnist Lynn Grieger, "MAYBE IT'S TIME TO START :lift: LIFTING WEIGHTS, WALK LONGER THAN 30 MINUTES, OR STOP DRINKING WINE WITH DINNER."

UP YOUR METABOLISM: Dieting is a DOUBLE EDGED SWORD: You modify your food intake to lose weight, but LOSING WEIGHT SLOWS YOUR METABOLISM, the very thing that burns calories.

INCREASING EXERCISE :ex: IS THE MOST OBIVOUS WAY TO SPEED UP YOUR METABOLISM. Gittleman contends your weight loss may also RESUME if you eat AN EXTRA FOUR TO SIX OUNCES OF PROTEIN PER DAY. " PROTEIN HAS THE ABILITY TO INCREASE METABOLISM BY UP TO 30 PERCENT," she says.

BALANCE YOUR BRAIN CHEMICALS: Also according to Gittleman, YOU CAN EAT AN ADDITIONAL SERVING OF HEALTHY, HIGH FIBER CARBOHYDRATES EVERY TWO DAYS WHILE YOU'RE ON A PLATEAU. THESE "FRIENDLY CARBS" BALANCE SEROTONIN, THE BRAIN CHEMICAL THAT SOOTHES AND SATIATES THE BODY. FREE OF IRRITATION, YOU'RE LESS LIKELY TO MAKE POOR FOOD CHOICES THAT WILL BUST YOUR DIET, she says.

DUMP TOXINS: EAT HIGH FIBER FOODS (such as FLAXSEED CRACKERS) OR HIGH FIBER SUPPLEMENTS TO SPARK INTERNAL CLEANSING, TOO, Gittleman says, "IT HELPS TO RELEASE TOXIN LADEN FLUIDS AND WASTE, WHICH CAN SOMETIMES ALLOW YOU TO LOSE ANOTHER TWO TO THREE POUNDS."

TRY A MAGIC BULLET? CONJUGATED LINOLEIC ACID, or CLA, is a supplement that proponents claim BURNS FAT AND ENHANCES MUSCLE GROWTH. One gram, three times a day, recommends Gittleman.

ASK FOR HELP: TURN TO SUPPORT AND MOTIVATION WHEREVER YOU CAN FIND IT DURING YOUR SLUMP. IF IT ISN'T FORTHCOMING FROM FAMILY AND FRIENDS, CONSIDER REACHING OUT TO A VIRTUAL COMMUNITY.

WHEN ALL ELSE FAILS: "People can try things, but sometimes the BODY JUST NEEDS TO ADAPT FOR A PERIOD OF TIME, says Grieger. IN OTHER WORDS, YOU MAY STAY ON YOUR PLATEAU FOR WEEKS, EVEN MONTHS.

OR, THE REALLY BAD NEWS -- PERHAPS YOU'VE LOST AS MUCH WEIGHT ARE YOU'RE EVER GOING TO. Whatever the case, a plateau is an EXCELLENT TIME TO REFLECT ON YOUR GOALS. If you've achieved the other important objectives of your diet, such as lowered blood pressure, you may have to be OK with wherever your body settles."

these articles are really, really great Monica!

thanx for sharing them!

Meesh

This is an article that I placed in my WEIGHT LOSS notebook that I found interesting .... it was written by Jean Carper * and entitled 5 FAT FIGHTERS THAT REALLY WORK. I have copied the entire article verbatim:

" 5 FAT FIGHTERS THAT REALLY WORK

Some FAT BUSTING SUPPLEMENTS DO WORK, Harry Preuss, M.D., reports in a new book, THE NATURAL FAT LOSS PHARMACY. The Georgetown University Medical Center researcher says the following MAY HELP YOU LOSE AND KEEP OFF WEIGHT AND FAT ( YOU STILL NEED TO RESTRICT CALORIES):

EGCG, an ANTIOXIDANT IN GREEN TEA, INCREASES METABOLISM TO BURN CALORIES, KILLS FAT CELLS AND BLOCKS FORMATION OF NEW ONES. WHAT TO TAKE: A GREEN TEA EXTRACT PILL BEFORE MEALS FOR A TOTAL DAILY DOSE OF 270 MG TO 325 MG OF EGCG.

CLA, CONJUGATED LINOLEIC ACID, CAN MELT BODY FAT AND BUILD MUSCLE WITHOUT CALORIE COUNTING OR EXERCISE. WHAT TO TAKE: 1.7 GRAMS, TWICE A DAY, OF TONALIN CLA.

HCA, HYDROXYCITRIC ACID, DERIVED FROM A TROPIC FRUIT, QUADRUPLED WEIGHT LOSS IN AN EIGTHT WEEK MODERATE DIET. WHAT TO TAKE: 1,500 MG, THREE TIMES A DAY, 30 MINUTES BEFORE MEALS. The BRAND Preuss tested, SUPER CITRIMAX is available from Now Foods.

CHROMIUM, TARGETS THE LOSS OF FAT INSTEAD OF MUSCLE. WHAT TO TAKE: FOR WEIGHT LOSS 200 MCG, THREE TIMES A DAY, OF CHROMIUM BOUND TO NIACIN (CHROME MATE), OR CHROMIUM PICOLINATE OR HISTIDINATE, FOR MAINTENANCE, TAKE 200 MCG A DAY.

STARCH BLOCKERS, CUT ABSORPTION OF CARBS. WHAT TO TAKE: CARB EASE OR BRANDS WITH THE INGREDIENT PHASE 2 . FOLLOW LABEL DIRECTIONS."

* Jean Carper is an authority on the latest nutrition news.

I'm printing it, Monica.... it does look really interesting! Thanks for taking the time to post it.

I came across this article at Prevention.com and I found the information very informative and thought you might be interested in what the article states regarding FOODS that are beneficial NOT ONLY IN LOSING WEIGHT but in CREATING A HEALTHIER AND HAPPIER lifestyle.

"SUPERFOODS: THE NEW FRONTEIR
by Denise Foley, Prevention Magazine

Had it up to here with broccoli? Join the club. But it's hard to take it off the menu when it's such a GREAT SOURCE OF VITAMINS and MINERALS. Still, is a little variety too much to ask?

NOT ANYMORE, thanks to research that's shifting the spotlight to a new generation of HEALTH-BOOSTING FOODS -- many of which do DOUBLE OR TRIPLE DUTY to prevent illness :-& . Here are SIX on the brink of SUPERSTAR:* status.

POMEGRANATE

If you're going to have a martini, at least make it a pomegranate one. This fall fruit has HIGHER ANTIOXIDANT ACTIVITY than RED WINE and GREEN TEA, which may be why a number of studies show IT MAY PREVENT SKIN CANCER AND KILL BREAST AND PROSTATE CANCER CELLS. It also helps:

FIGHT ALZHEIMER'S DISEASE Researchers at Loma Linda University found that mice who drank pomegranate juice experienced 50% LESS BRAIN DEGENERATION than animals that consumed only sugar water. The pomegranate drinkers also did better in mazes and tests as they aged.

GUARD YOUR ARTERIES A group of DIABETICS who drank about 2 ounces of pomegranate juice a day for 3 MONTHS kept their bodies from ABSORBING BAD CHOLESTEROL into their immune system cells (a major contributing factor to hardened arteries), discovered Israeli researchers.

KIWI FRUIT

Don't JUDGE this fruit by its cover: UNDER THAT BRISTLY BROWN PEEL you'll find a bright green star bursting with antioxidants and full of fiber. Kiwifruit WORKS TO:

PROTECT AGAINST FREE RADICAL DAMAGE A study from Rutgers University compared the 27 most popular fruits and determined that kiwifruit was the MOST NUTRITIONALLY DENSE. Plus, it makes the short list of fruits with SUBSTANTIAL AMOUNTS OF VITAMIN E, AND CONTAINS MORE VISION :O SAVING LUTEIN THAN ANY OTHER FRUIT OR VEGETABLE, except for Corn.

LOWER BLOOD CLOT RISK In a 2004 study from the University of Oslo in Norway, participants who ate two or three kiwis for 28 days significantly REDUCED THEIR POTENTIONAL TO FORM A CLOT. They also got a BONUS BENEFIT: THEIR TRIGLYCERIDES, A BLOOD FAT LINKED TO HEART ATTACK, dropped by 15%.

BARLEY

When some WHOLE GRAINS, such as WHEAT and OATS, are processed, THEY LOSE THEIR FIBER CONTENT. NOT SO with barley, which is FULL OF SOLUBLE BETA GLUCAN FIBER in its whole kernel or refined flour form. Studies show this particular fiber may:

KNOCK DOWN BAD CHOLESTEROL--by as much as 17.4%, according to USDA research. A 2004 study found that adults with moderately high cholesterol levels who went on a LOW FAT American Heart Association diet began to see an improvement only when barley was added to the menu.

DECREASE BLOOD SUGAR AND INSULIN LEVELS. That makes barley a better choice for people with type 2 diabetes, says a 2005 Agricultural Research Services study.

CRANBERRY

This born and bred American berry is among the TOP 10 ANTIOXIDANT RICH FOODS, MAKING IT A POTENT CANCER PROTECTOR. You know it helps treat urinary tract infection, and perhaps you heard it PREVENTS GUM DISEASE too, but did you know that these beneficial berries may:

ERADICATE E. COLI. Compounds in the juice can actually alter ANTIBIOTIC-RESISTANT STRAINS, MAKING IT IMPOSSIBLE FOR THE HARMFUL BACTERIA TO TRIGGER AN INFECTION. A small pilot study from Harvard Medical School and Rutgers University found that EATING ABOUT 1/3 CUP OF DRIED CRANBERRIES YIELDED THE SAME EFFECT.

HELP PREVENT STROKES. Research on pigs with a GENETIC PREDISPOSITION TO ATHEROSCLEROSIS-NARROW, HARDENED ARTERIES that may lead to heart attack and stroke -- found that those FED DRIED cranberries or juice every day had healthier, more flexible blood vessels.

BROCCOLI SPROUTS

Yes, we've been through this -- broccoli, good. :coach: THE NEWS: BROCCOLI SPROUTS ARE EVEN BETTER. At a mere 3 days old, they contain at least 20 TIMES as much of disease fighting SULFORAPHANE GLUCOSINOLATE (SGS)as there elders; SGS has been shown to:

KILL TUMORS. The chemical triggers enzymes in the body that EITHER KILL CANCER CELLS or KEEP THEM FROM GROWING. Just 1 ounce of sprouts has as much SGS as 1 1/4 pounds of broccoli. That'll save you lots of chewing.

PROTECT YOUR HEART. People who ate about a HALF CUP A DAY of sprouts LOWERED THEIR TOTAL CHOLESTEROL by an average of 15 points, and women in the study RAISED THEIR GOOD CHOLESTEROL by 8 points in just 1 week, found a Japanese pilot study.

SAVE YOUR SIGHT. Exposure to UV sunlight over time may lead to an eye condition called MACULAR DEGERNATION, which is the NUMBER ONE CAUSE OF BLINDNESS in US seniors. Researchers at John Hopkins determined that BROCCOLI SPROUTS CAN PROTECT RETINAL CELLS FROM ULTRAVIOLET LIGHT DAMAGE.

KEFIR

This cultured milk drink stacks up in CALCIUM -- one 8 ounce serving contains 30% of the recommended daily intake -- and contains more beneficial bacteria than yogurt. It may also:

REDUCE FOOD ALLERGIES. Baby mice fed kefir has a threefold reduction in the amount of an antibody linked to FOOD ALLERGIES, say researchers at an agricultural university.

BATTLE BREAST CANCER. Women AGE 50 AND OLDER who consumed fermented milk products had a LOWER RISK than those who ate little or none.

AVOID TRIGGERING LACTOSE INTOLERANCE. KEFIR CONTAINS LACTASE, THE ENZYME THAT PEOPLE WITH LACTOSE INTOLERANCE ARE MISSING, say researchers at Ohio State University. And the taste? Like plain yogurt, just a little thinner.

Add a few of these superfoods to your diet daily."