The 20 Best and Worst Foods for Joint Health

This is a repost by kind permission of Penny Thomas of How To Become A Physical Therapist

According to WebMD, there are over one hundred forms of arthritis. Common symptoms include inflammation, stiffness, and pain in the joint areas. Because medicine and health care are both getting more expensive, more people are looking to their diets.

With certain foods and supplements touting joint health abilities and others having negative effects, the only way to know for sure is to try.

To aid in your quest for better movement, we have gathered the 20 best and worst foods for joint health. We have even added a little bit on the vitamins and supplements that can be easily added to any diet for even more benefits.

10 Best Foods for Joint Health

Add these foods to your diet to help better joint health, lose weight, and/or even more.

1. Shrimp : Choose this shellfish as your next appetizer or entrée. Its shells contain high levels of glucosamine, a known vitamin to help combat inflammation of the joints. The same is true for shells of lobsters or crab. They also contain high levels of selenium and are a low fat source of protein.

2. Salmon : If unable to eat shellfish, check out this super food. A regular of “top foods” list, salmon is an excellent source of omega 3 fatty acids that have benefits for weight, heart health, and of course, joints. In fact, the fat composition of salmon has recently been evaluated as superior not only because of its rich omega 3 content, but also because of its great ratio of omega 3s to omega 6s and its health-supportive balance of saturated, monounsaturated, and polyunsaturated fats.

3. Almonds : If you are a vegan looking to improve their joint health, this is the food for you. Almonds are also high in the omega 3 fatty acids found in salmon. They also have loads of vitamin E and manganese. Adding manganese into your diet will help the glucosamine in your body, as well as speed up and increase its productivity. You can also switch out a jar of peanut butter for almond butter to make it easy to get into your diet.

4. Pineapples : The spiky fruit has long thought to have had healing powers. Containing an element called bromelain, it has remarkable healing properties. According to Boulder Natural Labs, bromelain and its ability as an anti-inflammatory is superior to that of a comparable drug. It can also help with sprains, cuts, bruises, and much more.

5. Extra Virgin Olive Oil : Because extra virgin olive oil is derived from the first pressing of olives, it has the most antioxidant benefits. These work to extract the free radicals in your body that can lead to inflammation and joint pain. As an added bonus, it also has the most flavor. Simply use it instead of butter or other oils when cooking or as a topping for salads.

6. Bell Peppers : All peppers are rich in vitamins A, C, and K, but red peppers are the best choice, including for naturally fighting joint pain. Antioxidant in peppers help to prevent cell damage, cancer, and diseases related to aging, and they also reduce inflammation like that found in arthritis and asthma. Peppers are also high in fiber and can help in weight loss.

7. Go Bananas : If weight loss is part of your quest to obtain better joint health, this is the fruit for you. One of nature’s best sources of potassium, bananas help you feel fuller on less calories. They also contain loads of the vitamins found in the above peppers.

8. Avocado : Good news for everyone who loves guacamole: it can help you joint health. In fact, it has been referred to as “the most nutritious of all the fruit.” It provides about twice as high a proportion of the daily needs for antioxidant vitamins as its calorie proportion. Avocados can also be useful for staving off cancer, heart disease, arthritis, and even eye cataracts.

9. Turmeric : This super spice is one of nature’s most powerful healers. Orange in color and often used in Indian cooking, it is long known for its anti-inflammatory properties. The site Health Diaries has 19 other reasons to add turmeric to your diet, in addition to fighting off arthritis. They include using it as a disinfectant, preventing cancer, and even improving mood.

10. Ginger : That garnish for your sushi might actually just be the key to better joint health. Denmark researchers have discovered that ginger can block the effects of prostaglandins. These are substances that cause inflammation of the blood vessels in the brain, which leads to migraines. Just a half teaspoon of ginger in your tea can lead to marked relief in arthritis pain.

Worst Foods for Joint Health

Now that you have a piece of salmon, cooked in extra virgin olive oil and topped with avocados, ginger, and turmeric, here is a list of foods to not add to your diet.

11. Red Meat : We all love a good steak, but did you know that it can lead to joint pain? According to British researchers, eating a diet high in red meats could actually lead to rheumatoid arthritis. The study linked the amount of protein taking in with higher risk. Other meats and too much protein also lead to similar results.

12. Dairy : In an entry from PCRM Health, they tell the story of a woman who was completely cured of arthritis after eliminating dairy products from her diet. With the theory that it has similar properties to the above, the protein found in dairy may have been the cause of her joint pain. If you suspect dairy may be causing your arthritis pain, try cutting it out of your diet or substituting for soy milk and other alternatives to dairy.

13. Saturated Fat : Because this is a main source of weight gain and has inflammatory properties, saturated fat can be a bad choice for those with joint pain. Butter, cheese, fatty meats, and more all contain high levels. It is also linked to high cholesterol and increased risk of heart disease. About.com has more on how reduce fat, cook better, and learn more about fats.

14. Caffeine : This stimulant may be doing more than help you get going in the morning. Like anything, taking in too much caffeine can have negative side effects, including in the joints. It can also interact badly with medication you are taking. Remember that caffeine is also found in colas, energy drinks, chocolate, and over the counter medicines.

15. Trans Fats : These fats increase the shelf life of food but unfortunately also lead to other more serious problems than spoiled food. According to The Examiner, trans fats are linked to belly fat, ADHD, cancer, diabetes, and arthritis. These fats are commonly known as hydrogenated or partially hydrogenated oils and can be found by reading the nutrition label. The article has more on what foods truly contain zero grams of trans fats.

Best Supplements for Joint Health

Can a pill help with joint health? The below have more.

16. Multi-vitamin : Everyone including those who suffer from joint pain should consider taking a multivitamin. They offer many essential nutrients in addition to other compounds that can be missing from the average diet. They include folic acid, vitamin B, D, A, and more. A doctor also weighs in on the downside to taking too many vitamins.

17. Fish Oil : If you can’t eat it every day, why not try taking it? The magazine “Arthritis Today” has a mini guide for all those wishing to learn more about it. Dosage, claims, and studies are all included.

18. Proteolytic Enzymes : These enzymes aid in the digestive process. Taken for both RA and Sjorgen’s syndrome, they reduce the level of circulating immune complexes and reduce inflammation. Because dosage and quantity varies with everyone, be sure and speak to your doctor before taking this one..

19. Vitamin D : A research project by Dr. Michael Holick and others has found a link between vitamin D deficiency and arthritis. It followed a group of older women and found that those who had the highest intake of vitamin D also had the lowest risk of arthritis. The vitamin has also been linked to helping preventing certain cancers, heart disease, diabetes, and more.

20. Glucosamine and Chondroitin : Both of these vitamins are part of the cartilage found in between the bones and joints. Both can be found in seafood or are available as supplements. Many sufferers of joint pain take one or both to aid, but according to WebMD, they may be doing it in vain. Three studies are linked to and have more. The good news is that if you are currently taking them or thinking about it, the main damage they do is to your wallet.

If looking to ease your joint pain, be sure to talk to your doctor before following any of the advice you have read in the above 20 best and worst foods for joint health. As illustrated in the dairy story, some choices work well for some, poorly for others, or not at all. Only a doctor can tell you if dietary changes can affect the medications you are taking or depriving you of a much needed food source.

Source site and article The 20 Best and Worst Foods for Joint Health

How Water Helps You Lose Weight

This guest post is contributed by Maryanne Osberg, who writes on the topic of RN to MSN Online.

We all know that water sustains life, but how many of us know the many ways that it helps you lose weight as well? It’s a truly miraculous liquid in many ways – not only would we be dead without water, we would also invite disease and illness into our lives.

Exercise and diet are important aspects of weight loss no doubt, but the secret to really easy and effective weight loss is water. If you want to know how water helps you lose weight, read on:

• When you drink a few glasses of water before a meal, you tend to eat less because you feel full sooner. Water acts as an appetite suppressor and helps you to reduce the amount you consume during every meal. Repeat this for all your meals and your total calorific count for the day reduces by a large number, thus enabling you to lose weight.

• When your body is dehydrated be even 1 percent, your metabolism tends to drop significantly. This means your body burns fewer calories than it should normally, so you don’t lose weight as fast as you should. Drinking enough water helps you prevent dehydration and consequently a drop in metabolism.

• When you’re not really hungry but just feel the need to snack, a few glasses of water can help get rid of those cravings and prevent you from adding to your daily calorific count.

• Foods that are made up mostly of water help in your weight loss efforts because they not only ensure that you feel full, but also bring down your total calorie count – soups, vegetables and fruits are examples of foods that are great for people looking to lose weight on a healthy diet. They provide your body with adequate nutrients and simulate the feeling of fullness, yet don’t add pounds to your frame.

• When you don’t drink enough water, your kidneys don’t function properly. When this happens, your liver tends to do part of the work that the kidneys do, and because of this, fat is not metabolized effectively in your body. The liver’s function is to metabolize fat, but when it has to assist in kidney function as well, it fails to do its job adequately, and you tend to put on weight. When fat is not metabolized effectively, it tends to get stored in various parts of your body, even when you eat only the bare minimum.

• The amount of water each person should drink varies according to local climate conditions and their lifestyles  if you live in hot and humid places, you will need more water than in cold and dry areas. If you tend to sweat a lot, you need to replace the fluid you’ve lost with water. In general, it’s not a good sign to feel thirsty; that in itself is a sign of dehydration. So drink a glass of water every hour, it should keep your body healthy and hydrated, and help you lose weight in no time too.

email mary.anne579(AT)gmail(DOT)com.

Will Eating More Greens Ward off Diabetes

How many of us do eat the amount of leafy green vegetables that we should do. Preferably, we should eat five a day according to common knowledge but after reading this you may start to change your mind.

When an analysis was done into eating various foods, which included fruit and vegetables it was found that only foods, which had spinach and cabbage present within them had the most effect.

So if you eat a portion and a half a day with these particular foods in you will cut your risk of diabetes by 14 percent according to research, which was put together by the BMJ.

British Medical Journal. However, experts have said that you should still maintain eating five portions of fruit and vegetables each day.

The research found that just eating fruit and vegetables alone may not be enough to ward off type two diabetes, but all in all, it is a positive step to do so.

Yet when it came to analysing leafy green vegetables, which include things like broccoli, cabbage and cauliflower. The effect was meant to be more significant in warding off type two diabetes. So if you eat 106 grams of these types of vegetables this will cut your risk of getting diabetes by 14 percent, which is quite good when you think about what you have got to do.

The researchers didn’t come up with any clear-cut reasons for this apart from the fact that leafy green vegetables have high levels of antioxidants, which may somehow interfere with diabetes from becoming active. Although this particular research is very limited it does bang home the message that we should still be eating more vegetables than we actually are.

Does Water Help with Losing Weight Finally

Over the past few years water has been one of those things that has been talked about quite a lot. Especially the health benefits of drinking lots of it some experts argue that there is really no great benefit to drinking plenty of it while others disagree.

Just recently some scientists put forward a recent paper looking into whether or not drinking water does help with weight loss.

“We are presenting results of the first randomized controlled intervention trial demonstrating that increased water consumption is an effective weight loss strategy,” said Brenda Davy, Ph.D., senior author on the study ”

Here is what they found when they looked at some data from older studies who monitored middle aged people as well as some older people. Whom drank water before meals and drank two cups of water beforehand, they ate between 75 and 90 calories less.

If they drank water three times a day before each meal, they lost a total of five pounds compared to other participants who drank nothing before a meal. This new study, which was conducted, ran over a 12 week period and monitored 48 people aged between 55 and 75 years of age.

In one group, they drank two cups of water before having their meal, and the second group had nothing before their meal. All the people involved within the study were on a low calorie diet.

And the results were as follows, the participants who drank water before a meal lost in total 15.5 pounds compared to the non-drinkers which lost 11 pounds. According to one of the researchers, the reason for this working the way it does is this.

Water contains zero calories but once you drink it, you have something in your stomach, which is taking up space so the theory goes you will feel fuller because you have the liquid combined with the food in your stomach. Which in turn will make you feel full.

This may seem like very simple advice but how many of us actually drink water before having a meal, in order for something like this to work I can’t help but think you would have to do it on a regular basis until it becomes a habit.

However, it’s still nice to see some research that does actually back up the claim that drinking water can help you to lose weight is just a matter of drinking it at the right time. Is this something you do? It can be a bit of a tradition to eat your meal and then drink something afterwards.

Has this worked for you and is it something that you do? Any comments are always welcome.

Twitter As a Health and Weight Loss Support Network

Unless you have been living under a rock you may or may not of heard of twitter. Just to give you a brief explanation of what it is and how it works twitter is a micro blogging service.

Where you have an online account on twitter.com setting up a account is very easy. Once you have set up your account you are good to go.

In a nutshell, twitter is a 140 character micro blogging service originally it was designed for people who wanted to keep in contact with anybody and everybody. And you told people what you were doing at any particular time of the day.

These days though twitter is slightly more advanced so you can do more with it. When you first sign up you won’t have any followers. However, this post will educate you on how to find them quite easily. Twitter ultimately is a rich source of information and shouldn’t be passed up.

As it could help support you if you are wanting to lose weight and looking for the right type of foods to eat.

You may or may not realise this but there could be 40 or 50 people on twitter who may be trying to achieve the same things as you are. So with a bit of effort you can support each other in real time. Most modern phones have some sort of twitter client on it. However, it mostly applies to more modern expensive phones.

So now you may be thinking will this approach necessarily work for me? Just in case you may be sceptical here is what happened when a reporter from the New York Times tried this very approach. Here is what he said when first starting.

I knew that I could not diet alone; I needed the help of a cheering section.

But rather than write a blog, keep a diary or join Weight Watchers, I decided to use Twitter. I thought it would make me more accountable, because I could record everything I ate instantly. And because Twitter posts are automatically pushed to each person who subscribes to them, an audience — of friends or strangers — can follow along.

The actual reporter who wrote the article is now 75 pounds lighter, which is just over five stones I think we can safely say that the above figure is a very good result to say the least.

Here is one of the tweets that he wrote initially to get started.

My first goal is, I hope, a realistic one: to lose 25 pounds in 25 weeks, by the time I turn 25, on September 3.

He more or less let people know what he was eating whether or not it was bad or good, and what physical activity he was doing at the time.

On and off he left his account for a week or more for then he noticed that something was starting to happen. People were starting to follow him because they were interested in what he was doing.

After a while, of doing regular updates, he was getting replies from people encouraging him and one woman had lost weight along with him. Someone else whom did a similar experiment on twitter by giving updates every day had lost 60 pounds in five months, which is very good. This goes to prove that having moral support, whether it be on or offline does work for the long-term.

How do you find people whom to follow? This may seem harder than it actually is there are a number of ways to find people to follow who may be heading towards the same goals as yourself.

One way to do this is to update your status if you are on Facebook already so people know what you are trying to do and achieve. So if some of your friends are on twitter and are trying to eat healthier and lose weight this would be a good start.

You could use twitter search and put certain keywords in such as “on a diet” “lost five pounds this week” “for breakfast I ate” this will help you to find people similar to yourself.

Also on twitter if you look on your profile as it starts to grow you will find something called recommended follows these are people who twitter has recommended that you follow. When you first see it there may be two people for you to follow, but if you look beneath that there is a link that says view all if you click on that then you will see more people you can follow.

They have also grouped them into categories such as health, etc. this will make it even easier for you to follow the people who will be beneficial to yourself. It’s a matter of personal preference. Among those you will probably find health magazines, sites, etc.

Which may also be able to help you in your quest to become fitter and healthier. The great thing about twitter is everything is all in one place, and once you start to build followers you will not only have a wealth of information but also a great supporter network.

Once you get going on twitter look out for people’s lists that they have created you can subscribe to these and only the people that are on the list of the ones that you will see. This is a great way to get select information from certain users.Another great thing about twitter is there is no cost involved the only investment is your own time, which is a small price to pay especially when it comes to your health.

Lifting Weights Is Heavy Necessarily Better?

If you’re one of those people who uses resistance training or weight training in your workout routine. You may be using weights that are heavier than you may need in order to get the results that you want.

According to new research which may be good news for a lot of people as lifting heavy weights can be hard work, and we always tend to think get the more we are lifting the better it will be for us.

Researchers at a University in Canada asked some young men to lift the heaviest weight, they could using a unilateral leg machine. And were asked to do one lift only during the subsequent weeks they were split into two groups one group was asked to lift 90 percent of their maximum weight.

And the second group was asked to lift 30 percent of their maximum weight. And here was the catch they were supposed to keep lifting the weights until they went into muscle fatigue and no longer lift any more.

Here is the interesting part the group that was lifting the lighter load was able to continue with their workout routine a lot longer compared to the heavier lifting group.

However, it doesn’t stop there when the researchers took blood samples from the lighter lifting group as well as muscle biopsies. They found even more when you lift lighter loads with more repetitions this increases something called acute muscle anabolism as well as myofibrillar protein synthesis.

So for people who want to use lighter weights and get some results this is good news, as some people may be put off due to the fact that they think they may need to keep increasing the amount, they are lifting overtime in order to get results.

The moral of the story is if you are lifting lighter weights just make sure that you do enough repetitions, and you should be okay hopefully in order to get some kind of results. As always, this particular study is open to suggestions from other people. What is your opinion on it?  Does this sound feasible to you and is it a better way to train?

Fitness Tips From Around The Web

Here is a compilation of fitness tips and news from around the web to help you in your quest to become fitter and healthier.

From WEBMD

Best Portion Tips Ever

Want to lose weight — or maintain a healthy weight? Practicing portion control will ensure you don’t supersize your servings and help you control the amount of food you eat.

One way to see how much food should be in a serving is to check the Nutrition Facts label and measure it out. But that’s not always practical. We’ll help you “eyeball” your food to gauge what’s too much — and what’s just right.

Exercises You Can Do With Your Dog

Man’s best friend is battling one of man’s worst enemies — obesity. Up to 40% of dogs in the U.S. weigh too much. Like people, overweight dogs are at risk for health problems, from arthritis to heart disease. This is one challenge you and your pet can face together. Research suggests people who exercise with their dogs are more likely to stick to a fitness program. The key is finding activities you both enjoy.

Get Firmer Muscles the Easy Way

Building muscle doesn’t require a lot of heavy lifting, just a lot of light weight lifting, a new study indicates.

Straining to lift very heavy weights isn’t the only way to pump up muscles, say researchers at McMaster University in Hamilton, Ontario. Similar results can be achieved, they say, by lifting light weights a greater number of times.

Tasty Weight Loss Recipes

Looking for healthy recipes that also taste great? Browse dozens of good-for-you recipes from WebMD and Eating Well magazine. Our collection includes everything from heart-healthy dinner recipes to sugar-free desserts.

From Fitness Magazine

Burn 130 Calories In 15 Minutes

Short on time? This fun medicine ball workout burns 130 calories while toning major muscles in just 15 minutes.

The Ultimate Lunch-Hour Workout

Fight fat in just 18 minutes and be back at your desk before your boss even knows you’re gone.

Fight Arm Flab in 10 Minutes

Sculpt sexy arms (back, shoulders, and abs too) with these 5 jiggle-proofing moves.

Boost Energy, Blast Fat, Fast!

Burn 130 calories (and boost your energy) in just 15 minutes with this fun, do-anywhere cardio express routine.

From Mens Health

10 Ways to Save at the Supermarket

The average American spends just under 10 percent of his or her income on food every year. When money’s tight, it’s tempting to sacrifice quality to save a few bucks, especially since junk food prices are on the decline.

The good news: you don’t have to. Smart shopping can actually save you money.

Eat More Food, Lose More Fat

For some people, life is sadly predictable. Think: Extra winter pounds, holiday binges, and the 3 o’clock slump. But even if these scenarios describe your life perfectly, they don’t have to be your destiny. Our solution: These simple guidelines that will allow you to eat more often and lose more fat—while feeling better than ever.

The Truth About Energy Bars

One word describes what Americans want from their diet these days: Convenience. So stock the supermarket with compact “energy-on-the-go” food touted to fight fatigue, fuel muscle growth, or help you lose weight and it’s guaranteed to fly off the shelves.

That’s why sales of energy bars have seen incredible growth over the last decade, with more than $700 million in sales, according to research in Dietitian’s Edge.

14 Instant Appetizers

Whether for a crowd of hungry guests or a single rumbling stomach, you’re never more than 10 minutes away from a satisfying small bite.

Hope you enjoyed reading these hopefully going to do this on a regular basis enjoy.

50 Meditation & Mind Control Techniques for Weight Loss

This post is republished by kind permission of Ken Martin from Nursing Schools original post here

As a nurse, you know there is no magic way to shed pounds or become fit. The only way to get there is through hard work and eating right. Yet you can give yourself a leg up in the process by changing how you think about food, weight loss and eating healthy.

By changing how you think, you’ll also change how you act and hopefully impact your health for the better.

Here are 50 tips to help you learn some tricks to get your mind ripe and ready for weight loss.

General

These general tips will help you learn to adapt your thoughts to healthy weight loss.

1. Be patient. Losing weight in any kind of healthy way is going to take time. Give yourself a break and relax, and the weight will come off.
2. Don’t stress. Stressing about weight loss will likely only make it harder to lose.
3. Be realistic Setting unrealistic goals for your weight loss isn’t healthy for your body or mind. Get your mind set on more realistic accomplishments and you’ll be happier and healthier.
4. Create a routine. Success with any weight loss program requires creating a routine and sticking to it in what you eat, when you work out and how you think about your progress.
5. Listen to your body. It will tell you when you aren’t eating enough, you’re eating too much, or you’re pushing yourself too hard.
6. Use your imagination. Our imaginations are powerful things and you can use yours to picture your body and your life the way you really want it to be.
7. Take it slow. You cannot expect to change your mindset or your body overnight. Take the process slow and steady for the best results.
8. Be honest with yourself. Being honest might be more difficult or more painful, but you cannot move forward in changing your body or how you think about it without facing some hard truths about yourself.
9. Find out what you truly want. The reality is that you might not be ready to lose weight or commit yourself to the work that it takes. Find out what you truly want in your life. Knowing that you really, really want to lose weight can be a huge factor in motivating you.

Mindset

Learn how to change your mindset with these tips.

1. Always be accountable. There is no one else who is responsible for you losing weight. You have to be accountable for what you eat and how often you work out.
2. Break the cycle of excuses. We all make excuses to try to justify our behavior, but these kinds of excuses aren’t doing you any favors when it comes to weight loss. Force yourself to accept your failures and work to improve them.
3. Deal with your emotions. For many people, food is an emotional thing and a coping mechanism for other things that aren’t right in their lives. If you want to change your mindset about your body, you’ll first have to deal with these powerful emotions.
4. Make the decision to be thinner. Sometimes all it takes is a firm resolution to make a change in your life. If you want to lose weight, make the choice to do so and let your actions follow suit.
5. Take responsibility. No one is forcing food down your throat or keeping you from the gym. Once you realize that and can take responsibility for your own actions regarding your health and fitness, you’ll be one step closer to meeting your goals.
6. Think clearly. Weight loss, body image and personal health can be emotionally charged issues. When you think about these things it it important to separate them as best you can from your emotions and make logical, thoughtful decisions about what is best. For instance, our emotions might tell us we need a piece of cake after a hard day, but our logical thinking would tell us it will only make you feel worse about yourself.
7. Change your programming. Many of us have programmed our brains to think we are fat, unhealthy and will never look or feel like we want to. Thinking this way is often a self-fulfilling prophecy, but by changing your mental programming, you’ll change what you’re capable of in weight loss.
8. Stay positive. There is no upside to negative thinking when it comes to losing weight. Staying positive will help you feel better about yourself, keep you motivated and reduce stress — all of which will help you lose more weight.
9. Train your mind to think in your best interest. If you want to lose weight, focus on replacing your unhealthy thoughts with healthy ones. After a while, you will think less unhealthy thoughts and be a step ahead in reaching your goals.

Motivation

Give your mind some motivation with these ideas.

1. Pick out a motivational photograph. Whether you want to look more like you did 20 years ago or have the physique of someone else you admire, choose a photograph you can look at when you’re struggling to help keep yourself motivated.
2. Set smaller daily goals. While your larger goals are important, focusing on smaller, individual goals will give you more of a sense of accomplishment and change your mindset on a daily basis.
3. Use support from friends. There are few things that can change how you feel about yourself and your progress like motivation from friends around you.
4. Reward yourself. When you’ve worked really hard for something it’s only fair to reward yourself. Give yourself an indulgence, though not a food-related one, that you’ve really been wanting.
5. Tell yourself you can do it. Change your mindset about weight loss by constantly reminding yourself that no matter how hard it is that you can and will do it.
6. Never stop thinking about your goals. Keeping your goals in mind throughout the day will help motivate you and keep you on the right track.
7. Surround yourself with good role models. You won’t do yourself any favors when you’re trying to lose weight if you surround yourself with people who practice bad habits and influence you to do so as well. Spend time with friends who motivate you to be healthy instead.
8. Have a mantra. Finding your own personal weight loss mantra can be a great way to help keep yourself positive and focused on your goals.
9. Look at the bright side. Setbacks don’t have to ruin your motivation for weight loss. Instead, think of them as a chance to work harder and prove your commitment to your goals.
10. Create a map to your health and happiness. Spending some time laying out your goals, collecting photos that motivate you, and planning out your steps along the way can help make process easier, more real and something you’re more motivated to do every day.

Food

Change your relationship with food by changing your thoughts using this advice.

1. Think yourself out of bad habits. Bad habits with food don’t have to take down your weight loss goals. Instead, use the power of your mind to fight these bad habits. It will take some doing but you can overcome them.
2. Look at food differently. Food isn’t your enemy or your friend — it’s neutral. Learn to look at food as a source of nourishment rather than a reward or a way to deal with emotions.
3. Picture what food is doing for your body. When you look at what you’re eating, picture what that food can do for your body and how the nutrients will help you feel.
4. Allow yourself to eat when you’re hungry. Losing weight should never mean starving yourself. Listen to your body and feed yourself when your body tells you it’s hungry. Just make sure it’s actually hunger and not boredom or thirst you’re giving into. Likewise, stop eating when you are full.
5. Eat foods you crave. You can have foods you crave while you’re trying to lose weight if you can do so in moderation. Keeping things totally off limits could cause you to binge.
6. Be conscious. Always be aware of what you’re eating. Eating mindlessly while watching TV can lead to a lot of unwanted and unneeded calories.

Self-Image

How you see yourself can make a big impact in how much weight you lose. Try these solutions to feel good about yourself no matter how much you weigh.

1. Change how you think about your body. If you think you are a fat person, you’ll likely stay that way. Train your mind to see yourself as attractive at any weight and you’ll see more weight loss progress.
2. Get control over your thoughts. When your thoughts are out of control it’s easy to think cruel things about yourself and put yourself down. When you start to feel your thoughts heading in that direction, take the wheel and steer them somewhere positive.
3. Stop looking at the numbers. Weight isn’t everything when it comes to health. Some people look super skinny and feel healthy at one weight while another person might be totally different. We all have our own comfort zone, so listen to your body, not the scale.
4. Focus on how you feel. You might not have met your goal weight yet, but focusing on changes in how you feel can help keep you motivated and feeling good about yourself.
5. Stop berating yourself. Negative thoughts aren’t going to help you lose weight. If you have a misstep or aren’t progressing as fast as you’d like, never berate yourself. Simply get up the next day and start again from a positive standpoint.
6. Fill yourself with love. If you want to get the most out of your weight loss journey, make part of the process learning to truly love yourself. No one is perfect so get a handle on accepting and appreciating your faults.
7. Take pride in your appearance.It doesn’t matter how much you weigh, you can look good and feel good about yourself. Shower, put on a fragrance, style your hair, and wear your favorite clothes. It will change how you see yourself and how others see you as well.

Meditation

Learn how to turn your meditation practice into a reflection on your personal weight loss goals with these tips.

1. Imagine yourself eating like you should be. The more you imagine it, the more likely it will become reality.
2. Picture yourself thin. If you believe that you can and will be thin, then you give yourself the motivation and drive to actually make it happen.
3. Think about activities you’ll do when you’re thin. If you’re too overweight to do things you love right now, picture yourself doing those things as the new, thinner you.
4. Relax. You can’t take control over your thoughts and your mind if you’re stressed out and distracted. Simply relax and let go the problems of the day.
5. Picture yourself wearing something you’ve always wanted to wear. A big reason many people want to lose weight is to fit into the clothes and style that they love and admire. Get a mental picture of how you’ll look sporting something you’ve always wanted to wear to give you some motivation.
6. Imagine that you love to exercise. Rely on the power of imagination to help give yourself the initiative you need to get fit and in shape.
7. Don’t let negative thoughts interfere. It’s easy to think negative thoughts about yourself when you’re tackling a big and difficult obstacle like losing weight, but you have to make sure to keep these kinds of thoughts out during your meditation. Replace them with happy, supportive ones instead.
8. Kick all unhealthy habits and foods out of visualization. Don’t let your mental fantasies include unhealthy foods and behaviors. You might really crave them but the purpose is to retrain your mind to let them go.
9. Breathe deeply and calm yourself. Once you’re calm, relaxed, and in control of your mind and body, you’ll be able to start thinking clearly about who and where you want to be.

100 Best Twitter Feeds for Following Your Diet

This post is republished by kind permission from Penny Thomas of  How To Become A Physical Therapist

If the only thing more addicting than the latest diet news is your Twitter account, you’re in luck. Far from just celebrity and the gossip surrounding them, Twitter has millions of users micro-blogging on everything from the latest news headlines to the most fashionable wear in doggie vests.

For those needing a little dietary inspiration, new frame of mind, or back to basics, there are loads of resources.

In fact, we were able to find the 100 best Twitter feeds for following your diet and sort them mostly by largest number of current followers. With options for vegans, gluten free, foodies, and even dessert, make room on your plate and Twitter time.

Best Twitter Feeds for Following Your Organic Diet

No matter what your diet calls for, organic meats, produce, grains, and dairy are sure to come up. Learn more with these Twitter users.

1. Whole Foods : Based in Austin, TX, they have chains all across the country. In addition to posts on the benefits of adding organic foods to any diet, they also have ideas for meals, specials, and much more. Also a standout choice for answering the questions of their nearly two million followers.

2. Real Food Media : They believe in traditional, slow food. This involves mostly organic foods that are from small farms and contain nutrient defense.

3. GHC Health : This center is located in Houston and believes in natural health and organic diets. New happenings at the center and in the news are focused on.

4. Cheese Slave : Can cholesterol be good for you? CS thinks so and buys food such as butter, bacon, and raw milk from organic farms. She tweets about why she does it and the benefits.

5. Organic Food Bar : See how this one bar can make all the difference in a diet. Customer reviews and links to organic foods are often shared.

6. Mister Natural : From Southwest Florida, he is interested in all things natural including organic farming, seeds, gardening, and food. Tweets generally focus in diet-building through healthy foods.

Best Twitter Feeds for Following Your Foodie Diet

If looking to expand your palette with your diet, these are the Twitter feeds for you.

7. The Moment : Tweeting from New York, this account is where “style meets culture.” Increasing your food I.Q. is just one of the many purposes of visiting.

8. Able Grape : Doug Cook is from San Francisco where he is a self-described computer techie turned wine geek. Learn more about both with a visit.

9. Zagat Buzz : Don’t spoil your diet when you go out to eat. Zagat has all the reviews you need to make the most of your dining out experience.

10. Denver Food Guy : You don’t have to live in Denver to get cuisine tips, but it doesn’t hurt. He recently even tweeted on how to make an interesting thing called Oyakodon.

11. Gail Simmons : This “always hungry” foodie discusses the best of both food and wine. Rants and raves are often the topic of conversation.

12. Rick Bakas : Branding is one of the extras you get when checking out this food and wine Twitter feed. He also links to items of related interest.

13. Slashfood : The focus of the site and Twitter feed is to be everywhere delicious. See what they are sampling this week, which can include anything from South American wines to Baskin Robbins ice cream.

14. Wine Dine TV : Join these two ladies as they sample food and wine from across the globe. Travel and lifestyle are also featured.

15. Chi Restaurant : Get the best of Chicago restaurants with a visit here. A good stop if looking for food related deals in the area.

Best Twitter Feeds for Following Your Diet from a Cook

Up your kitchen game with the help of these Twitter feeds from food preparation professionals.

16. Tyler Florence : A chef, restaurateur, and wine maker, he is based in San Francisco. Tweets can be on a new innovation, recipe, restaurant recommendation from anywhere on the globe, and more.

17. Paula Deen : If your diet involves a lot or a little down home cooking, this is the Twitter feed for you. Paula is one of the many chefs featured on the Food Network and tweets recipes in addition to daily life.

18. Rick Bayless : He is the chef and owner of the Frontera restaurant in Chicago. His specialty is Mexican food and he even hosts a related show.

19. Rocco Dispirito : From New York, he is a chef, author, and former reality television star. Check out what he is up to by following him.

20. Al Primo Canto : Based in Chicago, these chefs prepare Brazilian food at its finest. See what they are cooking up this week with a visit.

21. Beard Foundation : James Beard’s focus is to celebrate and nurture American cuisine. See how you can join in with a look at his recipes, reviews, and more.

22. Ron Barber : From Napa Valley, he is a freelance chef. Topics tweeted include weight loss, recipes, and even inspiration.

23. Grilled Cheese Truck : If you think neither is very gourmet, check out this Twitter feed to hear different. These guys specialize in sharing “how they roll.”

24. Love to Cook : This chef cooks as a hobby yet posts loads on how to do it right. She even welcomes feedback from her followers.

Best News Twitter Feeds for Following Your Diet

Because food makes headlines too, check out these Twitter feeds.

25. Foodimentary : Visit here for the only Twitter user guaranteed to “pepper your day with fun food facts.” Tidbits such as the history of lollipops and food related philosophical quotes are featured regularly.

26. Gourmet Food News : This Twitter feed provides just what the name says: headlines regarding news. A lasagna sandwich, redlove era apples, and others are just some of the topics tweeted on.

27. L.A. Times Food : News, recipes, and reviews are just some of the items offered by the staff in the food division of the “L.A. Times.” Followers are even encouraged to send in their own picks and pans.

28. Serious Eats : Find, watch, eat, and talk are just some of the things promised by the Twitter feed. You can also sort lists on items such as chefs and food media.

29. Epicurious : Tanya Steel and the rest of the Epicurious editorial staff bring you this Twitter feed. Updates, tips, and more are just some of the things they focus on.

30. The Food Section : Editor Josh Friedland brings you the “talk of the taste buds.” Subjects broached include dining etiquette, champagne, and even how science relates to food.

31. Gourmet News : The latest happenings in gourmet cooking are featured here. Randy tweets about new innovations, recipes, giveaways, and more.

32. Amanda Rose : Is there such a thing as food politics? Amanda tweets all about it in addition to gardening and depression.

33. Bay Area Bites : Based in San Francisco, this is the public blog of radio station KQED. Recent entries are on processed vegetarian foods and the market scene.

34. Sam Sifton : He brings you the latest food news from his dining desk at “The New York Times.” See how to dine in the big city with his help.

Best Twitter Feeds for Following Your Healthy Diet

Healthy eating and cooking are even easier with the help of these Twitter feeds.

35. Steamy Kitchen : Jaden also authors a blog of the same name. Both accounts focus on food discovery, healthy eating, and other recommendations.

36. Healthy Happy Life : Visit here for another Twitter feed of a blogger who enjoys the healthier style of food. They also offer wellness tips, vegan recipes, trends, and more.

37. Cooking Light : This leading magazine joins in the Twitter craze with loads of useful links. Tips, stretching your budget, while decreasing your waist are all shared.

38. ADA : If managing or avoiding diabetes is part of your healthy diet, stop here for the Twitter feed from the American Diabetes Association. The latest news surrounding the disease and food tips are shared.

39. Earth Eats : Learn about foods that are good for you and the Earth here. Recent tweets are on local farmers and raw milk.

40. Delicious Cooking : Organic food and social media are featured here. Recipes and cooking tips are boasted to be at over one million.

41. Allrecipes : Choose from just the healthy ones or get them all here. Sure to help you “stir things up.”

42. Culinate : This is the online food magazine for those who want to eat better. Tips include local food, baking, and even a show called Table Talk.

43. No Meat Athlete : Matt is training for a marathon on Maryland. See how he does it without the help of meat here.

44. Healthy Cook Dude : Low fat and low carb is the sort of dieting information you will find here. He often links to items of interest.

Best Vitamin Twitter Feeds for Following Your Diet

Get the latest news and information on how vitamins, minerals, supplements, and more can jump start a diet below.

45. Pure Genesis Pure : The Twitter feed focuses mostly on how lack of certain vitamins can cause hazardous health problems. The latest include breast cancer and IVF.

46. Nutrition : All tips related to nutrition are featured here. A scoring system and Jamie Oliver were the topics of recent tweets.

47. Troptraditions : See how coconut oil can aid your diet here. They also have soy free eggs, grass fed meat, and other products.

48. Pete Zdanis : From Pennsylvania, he is an entrepreneur in health and nutrition. He also tweets on social networking and marketing.

49. iHerb Inc : Natural and legal products are the focus here. Answers to what their products can do for you are also shared.

50. Swanson Vitamins : This account tweets about health, organics, and vitamins. Learn more about the products and even specials with a look.

51. Doctor’s Choice : Dr. Dennis Sandler has loads to say on supplements and vitamins. He also has a quote from an early Roman author greeting all.

52. Lucky Vitamin : With over 30,000 items available over the net, make time for this account. You can also get the latest news and deals.

53. J. Brad Str. : John Bradstreet is from Massachusetts. His Twitter feed focuses mostly on news concerning pharmaceuticals, supplements, and related items.

54. Purity Products : Scientific research and nutrition combine here. Best sellers, blog updates, and specials are often the topic of choice.

55. 911 Health Beauty : Want products from the Canadian side? Then visit here for remedies, supplements, and other products for healing and wellness.

Best Vegan/Vegetarian Twitter Feeds for Following Your Diet

If meat and/or dairy isn’t part of your diet, these are the Twitter feeds to help you not even miss them.

56. 101 Cookbooks : Heidi Swanson’s cookbook collection is actually larger than the title suggests. However, the Twitter feed stands out for bringing the best and the healthiest to one place.

57. The Veggie Grill : CEO Kevin Boylan owns a company of the same name. If looking to maintain a veggies only diet, this is the stop for tips, daily life, and more.

58. Healthy Happy Life : A vegan minded lunch is the topic of this Twitter feed. Vegan faves and recipes often top the list of tweets.

59. Vegimentary : Get one of Twitter’s best veggie fact tweeters here. Facts, myth, and even trivia for vegans are featured.

60. Your Daily Vegan : If vegan is more a way of life than diet, click here. The account is run by unapologetic vegans on a mission to bring the vegan life to the masses.

61. Veggie Chef Mayra : Vegan tips from a professional chef are shared here. You can even get links to shows and recipes from her.

62. Veganacious : Barbara is a vegan from Texas who has lots to say on the subject. She also connects with followers through personal messages.

63. Vegan Treats : Get vegan ideas for the best part of the diet, dessert, here. Pictures of their creations are often featured.

64. Veggie Tweets : Get provoking veggie quotes, facts, and links for the lifestyle. Links to items of interest are often shared.

Best Weight Loss Twitter Feeds for Following Your Diet

If looking to shed a few pounds with your new diet, the below can be of great hellp

65. Lose Weight 123 : Click here for a one stop resource on the latest advice, tools, and resources to lose weight. Retweets are often featured.

66. Diane Gilabert : From San Diego, she tweets healthy weight loss and fitness tips. The latest include eating a variety of plant foods for protein.

67. Hungry Girl : If appetite is the reason your diet doesn’t stick, stop here. Lisa gives loads of useful tips for curbing appetites, snacking, and everything in between.

68. Eat This Not That : Learn which foods to avoid with the help of this leading site. Also authoring many books of the same name, this is a must read for just about any diet.

69. Elise Bauer : Because prepackaged food are such a leading cause of being overweight, stop here for simple recipes. Learn to make things at home such as BBQ sauce and others.

70. Diva on a Diet : From Atlanta, she tweets on dieting with a diva point of view. Topics of discussion include Weight Watchers items, recipes, products, joys, and sorrows.

71. Diabetes Mine : Learn everything a blogger an sufferer of diabetes has to share. The blog is one of the most popular on the subject, in addition to weight loss, and has more.

72. SparkPeople : This leading site connects people who want to lose weight and get healthier. The Twitter account links to the latest news items with more.

73. A Merry Life : Mary Thompson is on a quest to lose 100 pounds. See how she maintains her sanity and weight in the Twitter feed.

Best International Twitter Feeds for Following Your Diet

Expand your horizons while following your diet with a look at the below.

74. Chez Pim : Pin Te travels across the globe to bring you the most exotic in food. She recently visited France and tweets all about it.

75. Food Network CA : This Twitter feed is especially for those living in Canada. It includes food recipes, news, and even the occasional giveaway.

76. Rick Griffin : He is the co-host of the Midlife Road Trip Show. Travel and food are just some of the things discovered here.

77. BBC Good Food : Go behind the scenes with the help of the U.K.’s number one food magazine and website. They often link to the latest in food related items.

78. The Klutzy Cook : This Twitter user is from Australia where she shares all things cooking. Comfort foods, soup, and desserts were just some of the latest topics.

79. Filipino Food : Expand your knowledge of Asian cuisine by learning about Filipino food. The account even shares recipes followers have sent in.

80. Gourmet Traveller : Australia’s leading food magazine stops here to tweet on all things gourmet. This includes chocolate, roasts, baking, and much more.

81. Master Chef Australia : Another entry from the land down under, he often tweets on kitchen creations. He also links to items that interest him.

82. Time Out Eat Drink : Visit here for “bite sized” updates from London’s food and drink team. Daily updates are often the topic of tweets.

Best Twitter Feeds for Following Your Gluten Free Diet

If you have, or suspect you have, an allergy to wheat, try out these dieting Twitter feeds.

83. Gluten Free 101 : Dr. Tatiana DiDonato learned all about Celiac disease when her husband contracted it. She now gives expert tips on living with the condition and diet.

84. Gluten Free Dude : Chad Hines runs this social network for loads of people on a gluten free diet. Links to items of interest are often shared.

85. Karina Allrich : She is a photographer in addition to “gluten free goddess.” She also follows a vegan diet, with a few raw products.

86. Guaranteed GF : Stacy LaRoche is from Manhattan where she believes gluten free should be more than a prescriptive diet. She believes in the diet’s ability to heal.

87. Gluten Free Fox : Kristen Campbell is the founder of a gluten free search engine. Get tips and links to all sorts of gluten free items with a visit.

88. Jens Gluten Free : If having a gluten free diet involves kids, click here. Jennifer does it from Florida, with six kids of her own.

89. Miss Amy O : Think gluten free means no cupcakes? Then think again as Amy prepares cupcakes in a traditional gluten free way.

90. Delight GF : This magazine focuses on gluten free for foodies and other dieters. Also a good choice for those with Celiac disease, gluten intolerance, and other food allergies.

91. Gluten Free Dee : She is a public speaker and founder of a gluten free food bank. Inspirational quotes are often featured.

Best Twitter Feeds for Following Your Dessert Diet

The last part of the meal doesn’t have to be left out with the help of these Twitter feeds.

92. Cake Wrecks : Cake gone wrong is the focus of Jen’s Twitter feed. With a show of the same name, pictures, commentary, and more are just some of the reasons she has over one million followers.

93. Humphrys Locombe : Get ice cream with attitude from this San Francisco vendor. New flavors, innovations, and more are featured.

94. Dunkin Donuts : With over 50,000 followers, this leading doughnut seller is doing something right. Other products include gourmet coffee, healthy breakfast sandwiches, and they often answer questions.

95. Chocolate and Cheese : With a focus on each, you can get useful tips for before and after a meal here. They also have facts and inspirations involving both delicacies.

96. David Lebovitz : A chef from Paris, his focus is pastries. With a warning of “unfollow me now or forever hold your peace,” he can jeopardize just about any diet.

97. B&W Cookie Co. : If you remember the “look to the cookie” line in Seinfeld, then you might already be a fan of the black and white cookie. Stop here to see how they improve the world one cookie at a time.

98. Bakespace : Get tweets from Babette, the founder of a website of the same name. Tips and recipes are featured in addition to feedback.

99. Champion Donuts : This Twitter user doesn’t make doughnuts, just loves them. The rounded dessert is usually the focus of tweets.

100. The Cheesecake Restaurants : Also a traditional restaurant, they are famous for what they promise in the title. Latest happenings are often tweeted on.

Be sure and consult your family doctor before beginning one of the diets featured in the above 100 best Twitter feeds for following your diet. If you suspect you have a food allergy, be sure to ask.

5 Ways Exercise Makes Your Life Better

There are many reasons to include exercise in your life and make it a part of your regular schedule, not the least of them being good health and a strong body. Without exercise, your limbs and joints stop working as they should and you find that they atrophy faster even without the onset of age.

Without exercise, you find that it’s hard to avoid those unseemly bulges and lumps of flesh that make you look and feel ugly. And without exercise, there’s no way you can stave off disease and keep death from knocking too early on your door. There’s no doubt that exercise makes your life better by giving you a.

Great body: If you see someone thin and toned, you know at once that they don’t go very far from their regular workouts. Exercise helps you reduce unnecessary weight, it makes you fit and tones your muscles, it provides you with stamina and makes you stronger, and it boosts your energy and keeps you going without allowing fatigue to take over.It keeps diseases away and prevents you from falling sick. You look great, your clothes fit perfectly, and no matter how old you are, you feel young and healthy.

Relaxed mind: When you exercise regularly, your body is filled with endorphins or feel-good chemicals that cause you to feel happy and relaxed. You get rid of the stress that plagues both your professional and personal lives, and you’re not prone to depression or any other more serious mental illness. Exercise is the best way to get rid of frustration, anger and other negative emotions. When you sweat it out at the gym or outdoors, you feel your body and mind being uplifted and rejuvenated.

Great sex life: It’s no secret that exercise makes you look and feel good about yourself – in short, with that great body and in form-fitting clothes (or without them), you feel sexy. Add to this the facts that your heart is healthier when you exercise and your stamina improves when you’re fit, your performance in bed is bound to be impressive. Exercise also puts you in the right mood for a healthy and happy sex life.

More organized life: People who work out regularly are disciplined; they generally stick to their routines and try hard not to break them. They don’t offer excuses for not working out, and if they’re pressed for time, they wake up earlier and squeeze an extra hour into the day. This automatically makes the more organized in every other aspect of their lives; they reduce clutter, they plan their day, and they don’t fall apart when things don’t go as planned.

More confident outlook towards life: Looking good and feeling great are just the medicines you need to boost your confidence sky-high and make you a positive person. When you exercise regularly, you have a body to flaunt and a mind that’s razor sharp, reasons enough to feel good about yourself and your life.

This guest post is contributed by Paul Hench, he writes on the topic of masters in public health. He welcomes your comments at his email id: paul.23hench@gmail.com.