Six Things You Have To Do To Keep The Weight Off
There are many methods out there to lose weight and many of us have tried most of them. No matter what plan you choose, these 6 habits are proven to help you keep it off:
1. Set Realistic Goals
While losing 25 lbs. in one month might sound amazing, it is simply not a realistic and healthy goal. In any area of life, including fitness, successful people will always set realistic goals.
For your weight loss journey you can start by having the goal of losing 4 lbs. each month. It may not sound like a lot, but it is definitely a realistic goal that can be easily achieved by any person, no matter their age and previous experience in fitness. The numbers will differ from one person to another, and many people (especially obese people) will lose much more than 4 lbs. in the first month. 3 years ago I weighed 211 lbs! I lost 65 lbs. in a little less than two years, and I've kept it off.
2. Measure Everything
Successful people keep track of their progress and carefully measure different aspects over time. They don't just settle with measuring their weight. They also measure the percentage of body fat and muscle mass, measure their waste or thighs over time and take before and after photos. Most people focus way too much on their actual weight. You can judge weight loss by how your clothes fit, without ever getting on the scales.
3. Have Patience
Patience is one of the key elements when it comes to losing weight. A successful person will have patience and will keep on going no matter what. Like everyone else you will also have moments of disappointment, but continue the journey and don’t stop until you reach your goal. You didn't gain that weight overnight and it's not going to come off overnight.
4. Don’t Feel Guilty
No matter how strong you are mentally, your body will not enjoy severe calorie restriction and will crave any kind of food, especially high-calorie junk food. (Not to mention all the temptations that are around and all the people who will innocently try to sabotage you.)
It may happen that you will have a slip once in a while, but you need to know and BELIEVE that it’s not the end of the world and that you can easily fix this in a few days. Don’t feel guilty about a pizza or a piece of cake on a special occasion. Keep sticking to your diet 90% of the time. Actually, it’s even recommended to have a cheat day once in a while to keep your metabolism revving. As long as you eat clean most of the time, don’t feel guilty about the occasional slip-ups. Sometimes I just HAVE to have a Hershey bar (or two). I absolutely love pizza. Let's not even talk about chocolate gelato!
5. Feel Proud and Confident
No matter what everyone around you tells you, be proud of your progress so far and confident that you can reach your goal and the body you have always wanted. Even if Mom says that you look just fine and you don’t need to lose any more weight, keep on going and stick to the original plan. Be proud of how far you’ve come and don’t hesitate to share your achievement with everyone around you.
6. Help Others
Someone who is proud of their weight loss journey will gladly help others and offer them information and support. They won’t hesitate to share their diet or their workout plan and they will try to take as many people as possible along on their journey to a fit body and a healthy life. Even if they get a lot of turn-downs, they will still continue to preach their new lifestyle and help others whenever they need it. My office manager talks to anyone who will listen about how she lost her weight and has kept it off. It has consisted simply of healthy eating and walking. I try to get anyone I can into running. It releases endorphins, and builds a sense of teamwork and is a great way to socialize.
Hang in there. Don't be too hard on yourself, but make sure there is SOME self discipline there. Anyone can lose weight quickly, but you have to do the things listed above to do it right and KEEP it off.
6 simple eating tips to treat or avoid acne!!
Acne is a common nuisance that affects about 85% of teenagers and about 50% of adults. Waking up and finding a big, red pimple on your face can really put a damper on your day. There is overwhelming evidence for the role of diet in acne and skin health, but most people have no idea just how powerful a healthy diet can be at improving skin health. Now don't get me wrong....Obagi's Clenziderm system and tretinoin or Jan Marini's Duality MD are fabulous products for treating acne before you have to move on to antibiotics and Accutane, but you can help those products along by following some of these diet tips.
1. Reduce your refined sugar intake. Duh, you knew that, but more importantly, there are things you can do to curb that sweet tooth.....
High sugar diets are a big problem we face as a society, even "healthy" beverages have a lot more sugar than you think they do. It plays a big part in a bunch of diseases, especially diabetes, obesity and heart disease. Sugar is an often unrecognized factor in acne. High sugar intake results in an increase in insulin activity, leading to an increase in the production of both fat and androgen hormones (testosterone). The increase in these two cause an increase in the excretion of sebum from oil glands, making people more prone to acne. Refined sugar can be a challenge to remove from your diet, but not impossible. Studies say that In as little as a few days of removing sugar, cravings will subside, making it easier for you to stick to your guns. Me? I never have gotten past craving Hershey kisses. So if you're like me and still craving something sweet after a meal, fruit smoothies can be a great way to both satisfy your sweet tooth and meet your daily fruit requirements! I personally like fresh berries and Cool Whip.
2. Eat more fruits and veggies, but do so by adding more creative plant-based meals into your daily diet, rather than, y'know, just a side of spinach!
We know that fruits and vegetables are important for good health, yet the majority of us don't get enough. Fruits and vegetables are high in many important nutrients, phytochemicals, fiber and antioxidants that make them superior for promoting healthy skin. The antioxidant content in plants, for example vitamin C, E and beta-carotene, are excellent at fighting free radicals. By reducing free radicals, fruits and vegetables effectively reduce signs of aging and acne. They are also great for improving insulin sensitivity, further contributing to both diabetes and acne prevention.
3. Try Ginger and Turmeric.....
Both ginger and turmeric have long been used for an array of health benefits. They are both extremely effective at reducing inflammation, as well as acting as an anti-bacterial, making them great for maintaining clear and glowing skin. Ginger has a pungent and fresh taste that works great in many recipes. It can be grated on many dishes to give them a nice 'kick'. Like smoothies? Try adding a slice of ginger to your next one. Another way to use ginger is by making fresh ginger tea: grate ginger into boiling water, steep for about 10 minutes, add lemon and agave and enjoy! Turmeric on the other hand has a distinctly peppery flavor and mustard like smell, making it a great addition to curry dishes. By also incorporating pepper with turmeric, you can amp up the health benefits associated with consuming turmeric.
4. Drink Green Tea! Cook with Green Tea!
You've all heard about the great health benefits of green tea including improvements in oral health, odor, arthritis, cancer risk, diabetes, heart disease, weight control and blood pressure. Green tea is also excellent at boosting skin health, with documented effectiveness at reducing risk for skin cancer, managing psoriasis and eczema, reducing inflammation, slowing the signs of aging and reducing the incidence and severity of breakouts. Most of these impressive health benefits come from the polyphenols, catechins, which are found in high concentrations in the leaves of green tea. These catechins are powerful antioxidants that are useful weapons against free radicals.
5. Drink More Water! Ok fine, this is definitely a Duh.
Water is essential for life, but most of us don't drink nearly enough. Water is important for the health of every cell and organ in the human body, skin included. This can be easily seen in dehydrated individuals, who tend to have less elastic, more wrinkle prone and dull skin. By drinking more water your skin will be more vibrant, elastic and healthy all-around. I find the best way to ensure I'm getting enough water is to drink a tall glass with each meal and to carry a water bottle with me for the rest of the day. Don't like plain water? Give your drink a healthy boost by adding orange, lemon or cucumber slices. Remember 64 oz per day!
6. Cut down on Dairy Products! Dairy is full of the perfect balance of fat, protein, and hormones to help a baby cow gain 300 pounds in a year, which is great for a baby cow, but not so great for us humans. The hormones (the most powerful of these hormones is called insulin-like growth factor-1 or IGF-1) in dairy (even natural, unprocessed dairy) have been strongly linked with a variety of hormone-related illnesses in humans, including acne.
The famous Nurse's Health Study examining health habits of 47,000 nurses found that those who drank more milk as teenagers had much higher rates of severe acne than those who had little or no milk as teenagers. What's even more shocking is that it wasn't the fat in milk, but skim milk that had the strongest risk for acne.
In addition, milk and dairy products cause an insulin spike in humans that cause the liver to produce even more IGF-1, leading to even more acne! Don't get me wrong, milk had Calcium and Vitamin D, and all the good things we've always heard about. You just need to limit your intake of dairy products, especially if you are prone to acne.
1. Reduce your refined sugar intake. Duh, you knew that, but more importantly, there are things you can do to curb that sweet tooth.....
High sugar diets are a big problem we face as a society, even "healthy" beverages have a lot more sugar than you think they do. It plays a big part in a bunch of diseases, especially diabetes, obesity and heart disease. Sugar is an often unrecognized factor in acne. High sugar intake results in an increase in insulin activity, leading to an increase in the production of both fat and androgen hormones (testosterone). The increase in these two cause an increase in the excretion of sebum from oil glands, making people more prone to acne. Refined sugar can be a challenge to remove from your diet, but not impossible. Studies say that In as little as a few days of removing sugar, cravings will subside, making it easier for you to stick to your guns. Me? I never have gotten past craving Hershey kisses. So if you're like me and still craving something sweet after a meal, fruit smoothies can be a great way to both satisfy your sweet tooth and meet your daily fruit requirements! I personally like fresh berries and Cool Whip.
2. Eat more fruits and veggies, but do so by adding more creative plant-based meals into your daily diet, rather than, y'know, just a side of spinach!
We know that fruits and vegetables are important for good health, yet the majority of us don't get enough. Fruits and vegetables are high in many important nutrients, phytochemicals, fiber and antioxidants that make them superior for promoting healthy skin. The antioxidant content in plants, for example vitamin C, E and beta-carotene, are excellent at fighting free radicals. By reducing free radicals, fruits and vegetables effectively reduce signs of aging and acne. They are also great for improving insulin sensitivity, further contributing to both diabetes and acne prevention.
3. Try Ginger and Turmeric.....
Both ginger and turmeric have long been used for an array of health benefits. They are both extremely effective at reducing inflammation, as well as acting as an anti-bacterial, making them great for maintaining clear and glowing skin. Ginger has a pungent and fresh taste that works great in many recipes. It can be grated on many dishes to give them a nice 'kick'. Like smoothies? Try adding a slice of ginger to your next one. Another way to use ginger is by making fresh ginger tea: grate ginger into boiling water, steep for about 10 minutes, add lemon and agave and enjoy! Turmeric on the other hand has a distinctly peppery flavor and mustard like smell, making it a great addition to curry dishes. By also incorporating pepper with turmeric, you can amp up the health benefits associated with consuming turmeric.
4. Drink Green Tea! Cook with Green Tea!
You've all heard about the great health benefits of green tea including improvements in oral health, odor, arthritis, cancer risk, diabetes, heart disease, weight control and blood pressure. Green tea is also excellent at boosting skin health, with documented effectiveness at reducing risk for skin cancer, managing psoriasis and eczema, reducing inflammation, slowing the signs of aging and reducing the incidence and severity of breakouts. Most of these impressive health benefits come from the polyphenols, catechins, which are found in high concentrations in the leaves of green tea. These catechins are powerful antioxidants that are useful weapons against free radicals.
5. Drink More Water! Ok fine, this is definitely a Duh.
Water is essential for life, but most of us don't drink nearly enough. Water is important for the health of every cell and organ in the human body, skin included. This can be easily seen in dehydrated individuals, who tend to have less elastic, more wrinkle prone and dull skin. By drinking more water your skin will be more vibrant, elastic and healthy all-around. I find the best way to ensure I'm getting enough water is to drink a tall glass with each meal and to carry a water bottle with me for the rest of the day. Don't like plain water? Give your drink a healthy boost by adding orange, lemon or cucumber slices. Remember 64 oz per day!
6. Cut down on Dairy Products! Dairy is full of the perfect balance of fat, protein, and hormones to help a baby cow gain 300 pounds in a year, which is great for a baby cow, but not so great for us humans. The hormones (the most powerful of these hormones is called insulin-like growth factor-1 or IGF-1) in dairy (even natural, unprocessed dairy) have been strongly linked with a variety of hormone-related illnesses in humans, including acne.
The famous Nurse's Health Study examining health habits of 47,000 nurses found that those who drank more milk as teenagers had much higher rates of severe acne than those who had little or no milk as teenagers. What's even more shocking is that it wasn't the fat in milk, but skim milk that had the strongest risk for acne.
In addition, milk and dairy products cause an insulin spike in humans that cause the liver to produce even more IGF-1, leading to even more acne! Don't get me wrong, milk had Calcium and Vitamin D, and all the good things we've always heard about. You just need to limit your intake of dairy products, especially if you are prone to acne.
Summer Newsletter 2013
Hoping my summer newsletter finds all of you enjoying the lake, the beach, and family vacations. It's important to take time for a movie, family night, or a Travs game. Kids grow up so fast. I can't believe I'll have two in college next year and two in junior high! It's equally important to take time for yourself. Relax, refresh, renew, and rejuvenate! You'll be more productive at work and more relaxed at home.
To help you do that, we have some specials this summer! All Jan Marini skin care products are 20% off this month. This includes our most popular Marini Lash in a 2 month or 1 year supply. Jan Marini makes products for normal skin that just needs maintenance; aging skin with fine lines; adult acne, plus skin rejuvenation for the face, hands and body. Offer is good through the end of August.
I am also offering $100 off each syringe of Radiesse purchased through the end of August! For those of you not familiar with Radiesse, it is a calcium hydroxyapetite based filler. I can fill in smile lines; replace fat loss in the cheeks; fix downturned corners of your mouth and smooth out your jaw line. Results last 10-14 months. This will be the only time this year I discount the Radiesse. So call today to get on the schedule.
Last but not least is our massage special! Yes.....we have a massage therapist again! Misty has 7+ years of experience and is certified in Soft Tissue Massage, Pain Free Deep Tissue Massage, Cranio Sacral therapy, plus upper and lower back pain relief. If you're currently benefiting from Lipo-Ex treatments, enhance those results with a lymphatic massage. Is someone you know pregnant (and miserable) in this heat? Give her a gift certificate for a massage! It will relieve her low back pain and help those swollen legs. Massage prices range from $65-$85/hour. Misty is offering 10% off all massages through the end of August.
Call us today and let us help you with a little “Me Time”
Anne R Trussell MD
owner/physician
Sei Bella Med Spa
?? Edible SPF ??
As I always preach....WEAR SUNSCREEN! However, it turns out your diet can also protect your skin!
Strawberries.......a cupful a day may offer a good, healthy dose of anthocyanins, powerful antioxidants.
Chocolate......... everybody loves chocolate and strawberries! 3.5 oz of dark chocolate is high in antioxidants called flavanols.
Tomatoes......... rich in the antioxidant lycopene. For the highest dose, choose cooked tomatoes, like in tomato paste. One study showed that people who ate 5 tablespoons of tomato paste every day for 12 weeks, suffered significantly less sunburn than the placebo group.
Fish..................In another study, people took four grams of omega-3 (which is about one and a half portions of salmon) everyday for 3 months. The other group took placebo. Then they were all exposed to low level UV radiation. The omega-3 group had doubled their immune protection against the UV rays.
Leafy greens..... I love my spinach!! Leafy greens are a rich source of beta carotene. If you quick-cook the greens and toss them in olive oil, the cooking and olive oil will both help you absorb the beta carotene quicker.
Still, the best protection from the sun, is to stay out of the sun. If you are going to be in the sun, please wear sunscreen, a cap and glasses. Reapply your sunscreen every 1 1/2 to 2 hours. And you might as well pack some strawberries and dark chocolate in the cooler to snack on. And grill a few salmon and tomatoes to eat with your spinach salad......
Strawberries.......a cupful a day may offer a good, healthy dose of anthocyanins, powerful antioxidants.
Chocolate......... everybody loves chocolate and strawberries! 3.5 oz of dark chocolate is high in antioxidants called flavanols.
Tomatoes......... rich in the antioxidant lycopene. For the highest dose, choose cooked tomatoes, like in tomato paste. One study showed that people who ate 5 tablespoons of tomato paste every day for 12 weeks, suffered significantly less sunburn than the placebo group.
Fish..................In another study, people took four grams of omega-3 (which is about one and a half portions of salmon) everyday for 3 months. The other group took placebo. Then they were all exposed to low level UV radiation. The omega-3 group had doubled their immune protection against the UV rays.
Leafy greens..... I love my spinach!! Leafy greens are a rich source of beta carotene. If you quick-cook the greens and toss them in olive oil, the cooking and olive oil will both help you absorb the beta carotene quicker.
Still, the best protection from the sun, is to stay out of the sun. If you are going to be in the sun, please wear sunscreen, a cap and glasses. Reapply your sunscreen every 1 1/2 to 2 hours. And you might as well pack some strawberries and dark chocolate in the cooler to snack on. And grill a few salmon and tomatoes to eat with your spinach salad......
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Sunscreen for Anti-aging....not just cancer prevention.
Anti-wrinkle creams are packed with antioxidants and cosmeceuticals to keep your skin looking young, but a new study suggests that you may be better off smoothing on sunscreen. This is the first large study, published in the Annals of Internal Medicine, to demonstrate that sunscreen not only slows skin aging, but may also reverse it. Researchers compared photoaging in 900 men and women from Australia over a four year period between 1992 and 1996. Photoaging is associated with coarser and looser skin, increased wrinkling and dryness, an increase in visible small blood vessels and white and blackheads on the face.
The adults, who were all under age 55, were randomly assigned to two groups.One group was told to apply an SPF 15+ sunscreen every day. They were instructed to apply it to their head, neck, arms and hands every morning, and to reapply after heavy sweating, swimming, or spending more than a few hours outdoors. A second group could use sunscreen at their discretion. The adults were also randomized to take either a beta-carotene supplement, which some believe protects against photoaging, or a placebo supplement. Their skin was assessed at the start and finish of the study.
By the end of the study, 77 percent of the participants told to use sunscreen every day were applying sunscreen at least 3 to 4 days per week, compared to 33 percent of discretionary users. Compared with discretionary sunscreen users, those assigned to daily sunscreen use were 24 percent less likely to show increased aging. The skin-saving effect of sunscreen was observed in all daily-use participants, regardless of age. At the beginning of the study, 58 percent of participants had moderate photoaging, but by the end of the study, that number dropped to 49 percent, suggesting a decrease in photoaging in some of the participants. There was no difference in photoaging among those taking carotene supplement and those taking the placebo. However, the authors said that they could not rule out a small increase or decrease in skin aging as a result of carotene supplementation.
Though it was widely believed that sunscreen could delay aging, there has been little evidence of this until now. Notably, an increase in photoaging is also significantly associated with an increased risk of actinic keratoses (thick patches of skin) and skin cancer. Regularly applying sunscreen can prevent cosmetic changes and reduce the risk of skin cancer as well, the authors wrote.
To protect your face from aging, apply a daily moisturizer with an SPF 15 or greater.
Read more: http://www.foxnews.com/health/2013/06/03/sunscreen-slows-skin-aging-study-shows/#ixzz2VFo5g2sf
At Sei Bella we have the Sonya Dakar Ultraluxe sunscreen with artificial snake venom that works doubly hard to prevent and reverse fine lines and wrinkles. I'll have samples if the new Obagi sunscreen in the next couple weeks as well!
Belotero
Finally! We have Belotero! Our newest filler. It is made of hyaluronic acid much like Juvederm, but it has completely different uses. Beletero is not injected as deeply as Radiesse or Juvederm and it is for the lines around your mouth and nasolabial folds. If you've ever had Radiesse or Juvedem in your smile lines and the volume loss is corrected, but you still have the lines on the surface of your skin, Belotero can correct that. Belotero has unique properties that allow it to adapt within the skin. I had some done on Friday and love it! I only had one tiny bruise which I easily covered with concealer. As an introductory special, Belotero is $450 for the month of June 2013.......Starting July 1st, the price will be $500....Call us today and we will let you prepay and use it whenever you want.......
Individual Results May Vary
Individual Results May Vary