If you like to sweeten tea, hot cereal, or plain yogurt, consider sweetening lightly with honey 
or real maple syrup. These are the most natural forms of sweeteners, and they contain some minerals in addition to natural sugars. Remember though, a teaspoon of honey or maple syrup can contain anywhere from 15-20 calories. A few teaspoons can add up to a lot of calories over the course of the day, so please be mindful!
Physical Activity Stages of Change Questionnaire
Take this brief test to see what stage you are in. For each of the following statements, please circle Y or N. Please be sure to read each statement carefully and to answer truthfully.
For the two statements, being physically active includes activities such as walking briskly, jogging, bicycling, swimming, or any other activity in which exertion is at least as intense as these activities.
1. I consider myself currently physically active. Y N
2. I intend to become more physically active in the next 6 months. Y N
For the next two statements, for physical activity to be “regular,” it must add up to a total of 30 minutes or more per day and be done at least days per week. For example, you could take one 30-minute walk or three 10-minute walks for a daily total of 30 minutes.
3. I currently engage in regular physical activity. Y N
4. I have been regularly physically active for the past months. Y N
Scoring
Now look at your responses to the four statements and identify which stage matches you. Read the section of text in the following pages that applies to your stage.
Precontemplation: Statement 1 = no; statement 2 = no
Contemplation: Statement 1 = no; statement 2 = yes
Preparation: Statement 1 = yes; statement 3 = yes; statement 4 = no
Action: Statement 1 = yes; statement 3 = yes; statement 4 = no
Maintenance: Statement 1 = yes; statement 3 = yes; statement 4 = yes
Which stage are you currently in? ___________________________
Source: Adapted from Marcus, Banspach, Lefebvre, Rossi, Carleton, and Abrams 1992.
Definitions and more information about your stage of change:
Precontemplation
If you are in this stage, you are probably not too interested in this book and may just be glossing over it. Maybe this book was a gift from a cruel but concerned family member or friend. But as long as I have your attention, let’s put together a quick list of the pros and cons of exercise. Physical activity yields so many benefits that to not do it really is to ignore your health. Many people could improve their health, spirit, energy, and quality of life if only they would exercise.
Here are pros and cons of exercise I generally hear from the brides I work with:
Pros
I feel healthier
I have more energy
Exercising helps me reduce stress
Exercising helps me sleep better
I can move more easily and have more flexibility
I am stronger
Cons
I don’t have any time
I hate all forms of exercise
I don’t like to sweat
I’m too old
I’m too out of shape
I have no energy for exercise
As you can see, the pros far outweigh the cons. With help, support, and encouragement, the precontemplative person can move to the contemplative stage. For those who “hate” exercise or feel they may be physically limited to doing it, there are forms of exercise for all levels of capability, whether it’s rowing, walking, gardening, kickboxing, belly dancing, or ballroom dancing. Exercise does not have to be a daunting, painful experience that means maintaining a sweating, lung-burning 45 minutes to give you results; even moderate activity can make a tremendous difference. Every 10 minutes counts, and starting out slowly is smart.
Furthermore, I don’t buy the “I don’t have time” argument because people seem to have plenty of time in their lives for television. Take some of that TV time and turn it into something productive. It’s about setting priorities and including activity into your daily life. Before you know it, your exercise and healthy eating program will be making a difference in your life.
Hopefully you’re now motivated enough to enter the contemplation stage. Go on and read the next section. You’ll feel better about yourself.
Contemplation
If you’re at this stage, that may be why you picked up this book. Thank yourself for being here. You have probably made a list of exercise pros and cons and are wondering what to do next. You are the ideal reader for this book and the reader for whom I outlined the Level One stage in Chapter 4 of the fitness section. After reading the remaining chapters in this part of the book, you should begin your exercise program by turning to the fitness section and reading my recommendations.
Start slowly and try not to take an all-or-nothing approach to your new exercise program. If you miss a day or two, don’t worry. Just keep marching forward. Do what you can, experiment with various modes of exercise, and find which activities you like best. Small changes count. Make sure you reward yourself for the little victories such as taking the stairs instead of an elevator and walking further to work each day from your bus stop. Keep setting small, achievable goals, keep telling yourself that doing something is better than doing nothing, and hang in there.
Sometimes the best way to ensure you stick with it is to find a workout buddy. Social support and accountability make a huge difference in people’s ability to stay on track with their exercise program.
Preparation
Congratulations to you if you fall into this stage. You are well on your way to a lifetime of fitness. Although you are still trying to get into your routine, you understand the benefits of exercise. Two words of advice: Don’t stop! Keep exercising, and stay focused on your plan and on the activities you like to do. Your goal should be to do more of what you’re currently doing.
The Fitness section of this book contains workout plans and schedules that may help you (you can also find some in our bridal fitness section on our website). You are the best person to determine what level of exercise you will fall into in our exercise section. Start from where you are today, and don’t push too hard. For example, if you are exercising three times per week but are not doing any resistance training, continue with your three days and add one day of resistance training. Review the exercise programs in this book, look for the schedule that most closely matches your current exercise program, and progress from there. Stay on the path you feel comfortable with, and don’t do too much. The key to your success is to set small, measurable goals and to celebrate your successes when you achieve them.
Action and Maintenance
If you fall into either of these groups, you’re in that 25 percent mentioned earlier. Good job! The key word for you now is maintain. You are doing very well and it’s important you keep going. Be sure you are setting and resetting your goals at approximately six-week intervals. Make sure you are working hard enough to keep your body challenged. Mix things up. Whatever you do, don’t get too ambitious and push yourself beyond your limits.
In addition, think ahead to how you will maintain your workouts during vacations, illness, and boredom. You already are doing great and just need to practice some positive self-talk down the road in the event that you encounter any bumps. Congratulations for prioritizing exercise in your life. Now the trick is to focus on keeping it a priority in the long run.
I hope this excerpt from The Healthy Bride Guide: Fit and Fabulous from this Day Forward helps make the changes you are embarking upon a bit easier and less stressful. Change is hard, and as a bride you have plenty of it in your life right now, but embrace the challenge and go forth!
You are about to embark upon a new life. Things are changing all around you, and now is a great time to begin a new healthy lifestyle make over. Are you ready?
Let’s take a look at the stages of change and what it takes to really make a long lasting shift in your lifestyle. Then you can decide if you are really, truly ready to embark upon a healthier lifestyle….from this day forward.
The key to a lifetime of fitness is consistency. Getting started with a regular fitness program, or if you have started one, staying with it can be a challenge. You are not alone. Only 25 percent of American adults participate in the recommended levels of physical activity,which is certainly not a good statistic. Heart disease is the number one killer of women and men in this country, and for many people, this tragic life experience is avoidable.
Let’s get clinical
Let’s take a look at the stages of change and help you determine where you fall in “The Stages of Motivation Readiness for Change Model continuum”.
We will ask you to take some tests and to look deep into yourself to determine whether you are ready to adopt a healthier lifestyle. Next, we will review your current state of health using our wellness and risk factor inventories.
Take your time, be honest, and be thoughtful. What you end up writing down may surprise you.
According to The Stages of Motivational Readiness for Change Model, individuals move through a series of stages as they adopt and maintain a new habit (Prochaska and DeClemente 1983). This model was determined after researchers studied groups of people participating in smoking and alcohol cessation programs and monitored how they moved through the behavior change process. The model has been validated and applied to a variety of behaviors, including smoking cessation, exercise, contraceptive use, and diet.
Behavioral change is rarely a casual, single event. The Stages of Change model shows that, for most people, a change in behavior occurs gradually (you didn’t decide to get married overnight, for example), with the person moving from being uninterested, unaware, or unwilling to make a change (known as the precontemplation stage) to considering a change (the contemplation stage) to deciding and preparing to make a change.
Making a change in life requires purposeful, determined action. This does not come without planning, dedication, effort, and a great desire. Relapses are a normal part of change and should not come as a surprise; they are just part of the change process. Many people find themselves moving cyclically through these stages before the change becomes established.
Let’s look at the stages and determine where you fall. Specifically, these stages, as applied to exercise, include:
1. Precontemplation. You are not even considering exercise, let alone scheduling it in your weekly routine.
2. Contemplation. You regularly consider beginning to exercise, but you make no effort to incorporate exercise into your schedule.
3. Preparation. You are working out, but not at recommended levels. Your exercise times are also inconsistently scheduled or not scheduled at all.
4. Action. You are exercising at recommended levels, but have done so only for less than six months.
5. Maintenance. You have been exercising regularly and on schedule at recommended levels for more than six months.
Most people move through these stages at different points in their lives. The movement tends to be cyclical rather than linear; you move through the stages in an orbital fashion.
You can also look at these stages in the context of maintaining healthy eating habits. Because the two topics go hand in hand, when you examine your fitness program, you also should assess your eating habits. Otherwise, you’re not going to be as healthy as you could. Looking at both areas of your well-being will give you a truer picture of where you stand today. In fact, you may find you score better in one area than the other.
Before you move on, go back through the previous list, substituting “healthy eating” for “exercise” throughout to determine what stage of maintaining a nutritious, healthy diet you are in. This will also prepare you for the questionnaire to follow on Monday. See you then!
(The abouve is an excerpt from The Healthy Bride Guide: Fit and Fabulous from this day Forward by Christi Masi available on Amazon.com)
There are always a lot of questions and concerns from brides about how best to get great wedding dress arms, and a flat belly before their wedding. Both are possible! However, it’s not easy (sorry!)
Here are a few tips for the bride on how best to proceed toward this goal:
You can’t spot reduce. Sorry (again), but spot reduction is a myth. I wrote an entire blog post (the war on bridal back fat), so please go read this post.
The good news! You CAN spot strengthen. Getting your muscles stronger will make them more defined for sure, so don’t stop working your arms or doing your ab work, there is just more to it than that. Women have more body fat than men. It’s a fact of nature. We carry more fat because women have the babies. If you want buff arms and a flat belly, you will need to work off the fat that is covering your gorgeous muscles.
How to do that? If you want hot arms and flat bellies you want to work on losing fat. This means working out, and eating fewer calories than you take in. There are a million options for losing weight, but what I believe works is finding a way of eating that will last a lifetime so you don’t get on the unhealthy yo-yo cycle. We have some great articles from nutritionists I love and believe in on our website.
The good news! You CAN spot strengthen. Getting your muscles stronger will make them more defined for sure, so don’t stop working your arms or doing your ab work, there is just more to it than that. (check out our “bridecast workouts“)
How do you workout in a way that loses fat? This is another area loaded with myths and controversy. My belief? Workout hard (I mean on a scale from 1-10 workout at level you consider 7 – 9 for 40-60 minutes). If you are not huffing and puffing and sweating, you are not working hard enough. If you can’t push yourself hard enough, find someone who will in a class or a trainer. Be sure you warm up for 10 minutes first, then go hard, then cool down for 5-10 minutes and stretch. Vary your workouts! Doing the same thing over and over allows your body to adapt, so will no longer be giving you the stress you need to change.
What about weight training? Lift enough weight so you are “stressing” (NOT INJURING) your muscles. I see a lot of women picking up 3 pound weights when they should be picking up 10 pounders. You want to be sure you have enough weight to make some change in your muscles, and your muscles will only change if you “stress” them. If you are not using heavy enough weights, nothing will ever change. With weights, warm up for 10 minutes first, cool down and stretch at the end. Make sure you have good form. If you don’t know what you are doing, hire a trainer to help you learn. Again with weights, you need to vary the program at least every 6 – 8 weeks. Doing the same thing over and over allows your body to adapt, so will no longer be giving you the stress you need to change.
Track your food intake. This is hard, but really gives you truth-in-eating! The website I use is mypyramidtracker.gov, but there are others like sparkpeople. The reason I like my pyramid tracker is that you can add your exercise and then get an energy balance at the end of the day. Be sure you are taking in less than you are expending, and the fat WILL burn off.
What if the fat won’t budge? I mean really, if you are working hard, eating healthy – and I mean all the days of the week, including the weekends, and things are not moving, go see a Naturopath. I say Naturopath rather than a Dr. because they will really look into every aspect of your health to figure out what is going on for you and help you reach your health and weight loss goals.
The Secret! Be consistent. Yes, that is the secret to losing weight, keeping it off and being a healthy bride with buff arms and a flat stomach. Be consistent, stay with your program long term, give yourself enough time (1-2 pounds per week) and don’t try to be perfect about it. Now just go do it.
Over the years I have heard from many brides that their fiancé’s are often very resistant when it comes to jumping on the fitness and healthy eating bandwagon. It seems that many grooms-to-be are fond of fast food and old habits and are not motivated to drop them for a healthier lifestyle.
It can be hard for a bride to make healthy changes when her Mr. love-of-your-life is not on board. What can you do? Perhaps remind him that now is the time to make healthy changes while you are starting a new life together. By starting now, your newly married life begins with all things healthy.
Below is an article 11 things a man should eat every day – read on for advice for a healthier hubby.
From Oprah.com: Typically, men think about their health at one time — during a crisis. But the problem with that wait-and-treat approach is that men are constantly responding to health emergencies rather than preventing them.
So what’s the prescription for better men’s health? Dr. Mehmet Oz and Dr. Michael Roizen say there are 11 things a man should eat every day –or nearly every day –to keep things running smoothly.
1. Fruits and vegetables provide essential vitamins and minerals that will keep your body healthy. Foods rich in magnesium like beets, raisins, dates and soybeans are especially important because they’ll keep your bowels moving regularly. Dr. Roizen says a man should eat about five handfuls of fruits and vegetables a day.
2. A man should shoot to get about 25 grams of fiber in his diet every day. You can reach this goal through foods like artichokes, lima beans, soybeans, grapefruit, certain berries and whole grains.
Dr. Oz says that eating whole grains isn’t just the latest craze — they offer multiple benefits to health, including achieving proper poop. But first you need to read the label. When you’re buying bread, make sure it says “100 percent whole grain” or “100 percent whole wheat.” If the label says something else –like “7-grain” or “multigrain” — it may not be whole grain.
One of Oprah’s favorite whole grain choices is steel cut oatmeal for its crunchy texture. To reach your goal for fiber, the USDA recommends eating at least three servings of whole grains a day.
3. Dr. Oz says you can significantly reduce your chances of getting cancer by eating foods rich in folate — you should get about 800 milligrams a day. If you don’t take it as a supplement, you can find folate in orange juice, spinach and other leafy green vegetables.
“Folate decreases arterial aging, decreases blood pressure and decreases cancer rate,” Dr. Roizen says. On labels, look for the words “folate” or “folic,” he says.
4. As well as being good for the heart, tomatoes decrease risk of arterial aging, heart disease, stroke, memory loss, impotence and wrinkling of the skin, Dr. Roizen says. And tomato-based products contain lycopene, which has been shown to fight cancer.
But to really reap the benefits, you can’t just put a few slices of an heirloom tomato in your salad. The best way to get the positive effects is by eating 10 tablespoons of tomato sauce a week. “It takes 165 raw tomatoes to equal 10 tablespoons of tomato sauce,” Dr. Roizen says. “So it’s much easier to have tomato sauce.”
Dr. Roizen adds that it doesn’t matter what kind of tomato sauce you have, “as long as it’s cooked, and you eat it with a little olive oil and a little healthy fat because it’s much better absorbed with it.”
5. Dr. Roizen says walnuts and almonds are excellent for health. And not only are walnuts and hazelnuts excellent sources of heart-healthy omega-3s, but if you eat nuts before sugars (in dishes like pasta or corn on the cob), the fat in the nuts will slow your stomach and help your body most effectively process that sugar. One thing to remember is to keep nuts refrigerated so they don’t oxidize.
6. If there’s a true magic pill, Dr. Oz says it could be baby aspirin. “It’s cheap and easy to take aspirin,” he says. “Aspirin has many, many helping elements. It helps your skin, it helps about anything you can imagine. It has some potential risks if people have sensitive stomachs. But for cancer, you’ve got to be on it.”
A man over 35 should take two baby aspirin –or 162.5 milligrams –every day. It can reduce his rise of arterial aging by 36 percent.
7. In recent years, there has been a lot of conflicting information about eating fish. On the one hand, fish is consistently regarded as a terrific source of low-fat protein. On the other hand, there are persistent concerns about mercury and other environmental impurities.
Dr. Roizen says you just have to remember a few great fish — tilapia, salmon, flounder, cod and mahi-mahi –especially if they are wild caught. And not only is salmon a great source of protein, it has the added health bonus of being full of omega-3s, which are important for a healthy heart. According to Dr. Roizen, you should eat a serving of these fish three times a week.
8. Dr. Roizen says that it is important to drink eight glasses — or about 64 ounces — of fluid every day. “It helps move the poop and gives you better hydration. It actually cuts down on wrinkles, too, because you hydrate your skin when you take it internally.”
9. “Red wine has a chemical in it called rezveritrol, which is a very strong antioxidant that’s also been shown to be heart-healthy,” Dr. Oz says.
Why red and not white? “Red wine has the material from the skins of the grapes [which provides the rezveritrol]. The white wine has that skin stripped away. So if you’re going to drink wine and you’re going to take the hit on calories, drink red wine.”
10. Men will stand up and cheer for this next Dr. Oz tidbit –coffee is actually good for you in reasonable amounts.
Coffee actually has been shown to reduce liver cancer and to be effective with — or with symptoms of — Alzheimer’s and Parkinson’s diseases, Dr. Oz says. “So there are a bunch of different places where coffee can play a role. The reason it got a bad name is because it does have side effects, for example, migraine headaches and heart palpitations. But if you’re not having them, coffee is reasonable.”
Did we mention, it’s good for those bowel movements, too? Dr. Oz suggests 24 ounces of coffee a day is a rational amount for one person.
11. The calcium in milk is obviously good for bones — any man with a mother has heard that one. But the other important ingredient is vitamin D, which is a cancer-fighting agent. While your body can actually get this vital nutrient from the sun, if you live north of Los Angeles or Atlanta, you won’t get enough vitamin D in winter and you’ll need to supplement it. A glass of milk or fortified orange juice a day should do the trick.
We all know that Halloween kicks off the holiday season. 
Now is the time to start making plans for how you will stay “on the bridal fitness wagon” and not fall off this fall!
I have a few tricks that might help, as well as a few treats to give you the rewards you deserve for doing such a great job!
Trick #1 Make a plan for what you will do from now to the end of the year. Be specific “I will workout 3 days per week, two days cardio and one day weights” or “I will do 2 circuit workouts and one long cardio workout per week”. Put the schedule in your calendar and make it a “true” appointment. Try to add in the days you will be away for the holidays, bring a jump rope or a band so you can do some workouts even when you are on the road.
Trick #2 Find a bridal workout buddy and share your goals with her (or him). Choose your fiance, maid of honor, bridesmaid or your mom. Having someone on the same schedule that you are on is a great idea. Supporting each other, and helping each other stay accountable makes a huge difference! This also allows you to have someone to share your successes!
Trick #3 Don’t strive for perfection. If you eat some Halloween candy and feel guilty, don’t give up! Just be sure you do your workouts, and don’t worry too much! One day or one deviation does not a goal make or break.
Trick #4 Be sure to include veggies in your meals. They are full of fiber, are healthy and will keep you feeling full. Make sure your meals and snacks all include fat, fiber, and protein for the best balance of nutrients and you will feel full longer. Also remember, to EAT BREAKFAST every day.
Trick #5 Drink plenty of water. When you think you are hungry, start with water – you might just be thristy. In the winter a nice cup of herb tea is a great option too!
TREATS
Treat #1 As you set out your weekly plans for the holiday season, be sure you schedule a few fun activities along the way (go ice skating, snowshoeing, skiing or a weekend get away by the fireplace in a cozy lodge). This will help you fend off the stress of the season, which is often enhanced with the added stress of planning your wedding.
Treat #2 Make yourself “do it anyway” you will feel SOOO good about yourself. Something is always better than nothing, so even 20 minutes is a good idea. Set up milestones for you and your workout buddy to meet and when you achieve them, celebrate with a new book, a magazine, or a mani/pedi.
Treat #3 Get enough sleep. Maybe set it as a goal. We think better, feel better, and get better workouts when we are rested. It’s really a treat!
Treat #4 Don’t forget to include goals for your emotional health. Set aside some time to nurture yourself, whether that means painting, listening to music, calling your mom, taking a hot bath, whatever you need
to feel good about your self – on the inside.
Treat #5 When January rolls around you will be SOOO happy you set up some goals to guide you through the holidays. You will avoid the Holiday 1 pound gain that most American’s experience, and can just roll into the new year feeling good, successful and celebrate your victories from 2009!
You may have read this article floating around the blogoshpere. It’s a sad statement of how far some women will go to lose weight for her wedding. My wish for all brides is that they choose to adopt a healthy lifestyle that allows them to be healthy, vibrant, and feel great from the inside out. (1 stone = 14 pounds)
By ALASTAIR TAYLOR of the Sun (London)
BRIDE-TO-BE Samantha Clowe died after losing three stone (42 pounds) in 11 weeks – so she would not be fat for her wedding.
Samantha weighed 17st 6lbs (244lbs) when she got engaged, but embarked on a crash diet allowing just 500 calories a day to slim for the big event.
However, after she had shed more than a sixth of her weight, fiancé Andrew Smith returned home to find her collapsed on the landing.
Paramedics were unable to save the 34-year-old metallurgist, a Leeds inquest heard.
Samantha lived in the city and was said to be “fit and well”.
She had consulted her GP before starting the 500 calorie LighterLife diet, which involves eating “food packs” including soups, shakes and cereal bars. A woman her age needs 1,900 to 2,000 calories a day. Samantha’s mum Barbara told the inquest in a statement: “She said she wanted respect at work and didn’t want to be a fat bride.
“She was happy to go on the diet and I think wanted to surprise me by showing how much weight she’d lost.”
Home Office pathologist Dr Alfredo Walker said a post-mortem examination failed to establish a cause of death. He added: “But it may be related to her low calorie diet and weight loss.”
West Yorkshire Coroner David Hinchliff said it was “highly likely” the 5ft 9in Leeds University graduate died from cardiac arrhythmia, when the heart suddenly stops beating.
But he said it was impossible to establish whether her death was linked to the diet.
Recording a narrative verdict, Mr Hinchliff said: “The evidence cannot point one way or the other as to whether her indulging in that diet in any way caused or contributed to her death.”
A LighterLife spokesman said: “We were very sad to hear the news of Samantha.
Engaged … tragic Samantha Clowe with fiancé Andrew Smith
Engaged … tragic Samantha Clowe with fiancé Andrew Smith
Ross Parry
“The coroner said she was clinically obese which increased the risk of cardiac death. It had been suggested there was a possible link to the diet, but the coroner said it was very difficult to make such a connection.
“LighterLife is a clinically monitored programme and has helped 150,000 people lose weight safely in the past 12 years.
“Samantha came to us weighing more than 17 stone. Although she lost three stone, her health may have already been compromised.”
Dr David Haslam, Chair of the National Obesity Forum, said: “Modern very low calorie diets are a safe and proven way to lose weight.
“Samantha’s death tragically shows the real dangers of being obese.” Her brother Daniel, 29, said he blamed himself for making her feel insecure about her weight when they were kids.
He said: “She was always big and unhappy with it, but I didn’t realise she would do something so drastic.
“She looked pale when I last saw her, but I never thought this would happen.”
In 2006, 25-year-old Londoner Matilda Callaghan died of suspected heart arrythmia after losing ten stone on the LighterLife diet.
Her inquest recorded an open verdict.
When you are getting married, it’s hard enough to find time get the to-do lists checked off, attend all the functions, showers and bachelorette parties, organize the seating charts and complete the programs……getting 8 hours of sleep a night becomes next to impossible. Have said that, it’s one of the best things you can do for your body in order to feel great on your wedding day – and before.
Researchers from several separate studies(1) have found a link between sleep and the hormones that influence eating behavior. Two specific hormones are involved. Ghrelin is responsible for feelings of hunger. Leptin tells the brain when it’s time to stop. When you’re sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is an increased craving for food and not feeling full. Add the fact that sleep deprived people tend to chose different foods to snack on—mainly high calorie sweets and salty and starchy foods—and it’s easy to see how these small changes can lead to long-term weight gain.
In a study of 1,024 people aged 30-60, Body Mass Index (BMI) levels were recorded(2). Those who slept only three hours a night had a 5% increase in body weight over 15 years. Researchers say that the number may well be an underestimate of the real life impact.
Optimal sleep for (wedding) weight loss
Most people need between seven and nine hours of sleep a night.! Some more, some less. Very few of us actually get the minimum of seven. How do you know how much sleep you really need? Experts say to sleep as long as you want for several days (best done on vacation). Then, your sleep should stabilize and you’ll find yourself waking up after the same number of hours daily, within 15 minutes or so. Once you know about how much sleep you need, start getting into a steady routine. Set a regular time for sleep. Start getting ready ahead of time. And experts say, avoid using the bed for watching TV or doing work.
Sleep + exercise + a healthy diet = weight loss
Don’t think snoozing a few hours longer each night will solve a weight problem. It won’t. Exercising and eating healthfully is still the way to go. But, lack of sleep may soon be considered another risk factor for obesity. Especially since 65 percent of Americans are overweight and 63 percent of people don’t get eight hours of sleep a night. Interestingly, many of those who are overweight also don’t sleep enough.
One thing does seem to be clear. When your body is not hungry for sleep, it won’t be so hungry for unhealthy food either.
1. Van Cauter, E. Annals of Internal Medicine, Dec. 7, 2004; vol 141: pp 846-850
Flier, J. Annals of Internal Medicine, Dec. 7, 2004; vol 141: pp 885-886
2. Tahari, S. Public Library of Science, Dec. 6, 2004
Wednesday, January 30, 2008
Brides: What do you think of these findings?
January 25, 2008, 6:24 am
Bridezillas on a Diet:
Forget the flowers, reception hall and wedding dress. For many brides-to-be, losing weight is the most important part of the wedding plan.
The dress can be altered to fit, but is extreme dieting a healthy strategy? (Stephanie Keith for The New York Times)
More than 70 percent of brides-to-be want to lose weight before their wedding day, according to a new study from Cornell University. To reach the perfect wedding-day weight, more than one-third of them use extreme dieting tactics such as diet pills and fasting. And while most of us buy clothes that fit, about one in seven brides-to-be buys a bridal gown that is one or more dress sizes smaller than she normally wears.
“Most women engaged to be married idealize a wedding weight much lighter than their current weight,�? said co-author Lori Neighbors, assistant professor of nutrition at the University of Wisconsin, Milwaukee. She conducted the study while a graduate student at Cornell’s College of Human Ecology.
The study, published online from a forthcoming issue of the journal Appetite, surveyed 272 engaged women. The women surveyed ranged in age from 18 to 51, although the vast majority were under the age of 30. More than half of the women were normal weight, but 24 percent were overweight and 20 percent were obese, based on standard body mass index measures. Just 2 percent fell into the underweight category.
Dr. Neighbors found that 91 percent of the women were worried about their weight, reporting that they wanted to lose weight or were actively trying to prevent weight gain. By comparison, national data show that about 62 percent of similarly aged women have the same concerns.
Among the 70 percent of women who were trying to lose weight, the average desired loss was about 21 pounds, not counting three women in the group who were trying to lose more than 100 pounds each.
One surprising finding was that more than 90 percent of brides who wanted to lose weight said they were drinking more water. Extra water consumption was also common among the women trying to maintain their weight. The study authors note that some wedding Web sites promote water as an appetite suppressant, although it wasn’t clear if the brides were drinking water to feel full, avoid eating other foods or displace higher calorie beverages.
Nearly half the brides-to-be were willing to adopt extreme dieting strategies to reach their goal weight by their wedding day. Among extreme dieters, skipping meals and taking unprescribed diet pills and supplements were reported most frequently. About 10 percent of the women used liquid diets, while a fraction of the women started smoking, took laxatives or induced vomiting in order to lose weight.
The prevalence of extreme dieting behavior among brides-to-be is important because rapid weight loss usually isn’t maintained. But the study authors note that because brides-to-be are highly motivated to lose weight, doctors should use an upcoming wedding as an opportunity to discuss more healthful weight loss and eating behaviors.
At the time of the study, the women were still about six months or more away from their big day. But the average weight loss achieved was already about eight pounds, although the numbers varied widely.
“If these losses were maintained after marriage, they would be significant weight management achievements,’’ the authors noted. “Given the pressures of the wedding and beginning a new life as a couple, engaged women should be encouraged to adopt and maintain a healthy lifestyle rather than striving for a fleeting number on a scale or a temporary dress size.’’
