Best Weight Loss Program THE BEST WEIGHT LOSS PROGRAM IN THE WORLD An Aliveguide for Every Woman

& Man Who Wants a Body That Feels & Look Great By Jed Diamond

Introduction page 1

Copyright 2008 by Jed Diamond All Rights Reserved

Best Weight Loss Program

Please Note: The recommendations made in this Aliveguide are generic and are not meant to replace formal medical treatment. Individuals with medical problems should consult with their physicians about the appropriateness of following the program and discuss appropriate modifications relevant to their unique circumstances and conditions. Introduction page 2

Best Weight Loss Program
“You’ve tried the rest, now lose with the best.” This program is: 1. 2. 3. 4. 5. Best Best Best Best Best for for for for for losing weight. keeping it off. your health. the rest of humanity. the environment. 5. Sweet (i.e. “A word used to express pleasure, excellence, exaltation, approval, awe, or reverence. When used individually, the level of satisfaction expressed is most often directly proportionate to the duration of the vowel sound.” Urban Dictionary. Dinner with friends. Sweet. “I lost 40 pounds using this Guide and feel wonderful. Sweeeeet! Meet Jed Diamond: Audio clip 1: Jed GRAPHIC: PHOTO OF JED DIAMOND

This program works because it is: 1. 2. 3. 4. Simple. Safe. Scientific. Specific.

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Introduction (cont.)
For most of us, we have tried to lose weight before. We are usually successful and take off some weight, only to see it return pound by ugly pound. This program works because it is not a diet. It is not designed for quick, short-term weight loss. (If you just want to lose weight so you’ll look good in your swim-suit this summer or to fit in your clothes for your high-school reunion, this program is not for you.) This Guide offers a way of life that will not only keep your weight down, but is healthy for you, helpful to others, and good for the planet. It is designed to address the specific areas that are of most concern to you. We all know that it has taken us a long time to get to the weight we are at. We didn’t become overweight overnight. This is not a “quick fix” plan (we know they never work, even though we keep trying them). On the other hand, this is not a plan that takes forever to succeed. Follow the steps and you will begin to see positive results within weeks. Stay with it and you will love how you look and feel, now and forever. We have all put on weight “bite by bite.” We will lose the weight “byte by byte.” What is a byte? In computer language a byte is a unit of information. We’ll use this play on words to add to our knowledge and change the way we eat. You’ll also be given “a bit of science” and “a bit of wisdom.” In computer language a “bit” is the smallest unit of information (a number of bits make up a byte). Science bits will give you small, useful results from research on weight loss. Wisdom bits will give you little sayings to guide your weight loss program. Look for them throughout the Guide. Bit of Wisdom: The difference between try & triumph is just a little umph! --Marvin Phillips

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Aliveworld Change Cycle
We’ve all experienced programs that give us important information, but don’t focus on how to help us bring about needed changes. What’s unique about this Aliveguide is that it gives you the information you need to know about the problem, but moves beyond understanding to help you put needed changes into action. As you go through this Aliveguide, you’ll notice it’s structured in simple steps we call “Bytes.” At the end of important steps, you’ll be given the choice to continue to the next one or to stop if you’ve reached your goals and go on the maintenance program. Within each Byte you’ll be generally taken through a cycle of activities. I’ll first give you guidance about a topic—what it is and what you can do about it. Then you’ll: • • • • Explore the topic by looking into how it affects you personally. Plan changes you want to make. Act to put those changes into effect. Review and reflect on those changes to make sure they stick.

It’s actually quite simple—but very powerful. So let’s start!

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Byte 1: Your Weight, Our Weight, and The Weight of the World
It doesn’t take much scientific study for us to recognize the world is overweight. But it is good to remind ourselves of some facts:

Belly fat is more dangerous to health than fat stored in other parts of the body. According to the National Institute of Health, “If you carry fat mainly around your waist, you are more likely to develop health problems than if you carry fat mainly in your hips and thighs.” The obesity epidemic is not restricted to industrialized societies; this increase is often faster in developing countries than in the developed world. The World Health Organization (WHO) points out that since 1980 there has been a three-fold or more increase in obesity rates in the United Kingdom, Australasia, China, Eastern Europe, the Middle East, and Pacific Islands.

According to the U.S. National Institute of Health, 65.1 million men (67.2 percent) and 64.5 million women (61.9 percent) are overweight. A new U.S. study finds that over the long haul 9 out of 10 men and 7 out of 10 women will become overweight. According to the World Health Organization (WHO), “Obesity has reached epidemic proportions globally. More than 1 billion adults are overweight and obesity is a major contributor to the global burden of chronic disease and disability.”

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• There are close to 1 billion people in the world who are undernourished. It is a tragedy that the excess calories that are killing 1,000,000,000 overweight people could nourish 1,000,000,000 others in need of life-giving calories. Numerous scientific studies show that a diet based on consumption of animal products causes weight gain, is less healthy, is more polluting, contributes to global warming, and causes suffering to animals raised in factory farms. Obesity is the most important public health issue of the 21st century and has been shown to be a greater contributor to health problems than smoking, problem drinking, or poverty. • Our adult eating practices affect our children. Obesity is on the rise in children and it is estimated that 1 out of 3 children will eventually develop diabetes. The Center for Disease Control estimates that the total yearly cost of overweight and obesity in the U.S. is $117 billion and Americans spend $33 billion annually on weight-loss products and services. Clearly what we are doing is not working. We need a program that can be truly helpful for people worldwide.

Think about the above statistics. Which ones particularly resonate with you? Click the button below and write them down. What the Statistics Mean to You [NEW IDEA]

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Reasons You Want to Lose Weight
Here are the reasons people tell me they would like to lose weight. Please rate each of them from 1=not very important to 10=absolutely important. 1. I’ll look better. 2. I’ll feel better. 3. I’ll be healthier. 4. I’ll feel more attractive. 5. I’ll look younger. 6. My clothes will fit better. 7. I’ll have more energy. 8. I’ll feel sexier. 9. I’ll live longer. 10. I’ll be a better role model for those I love. 11. I’ll feel I accomplished something important. 12. I’ll feel more in control of my life. 13. Add your own___________________________. 14. Add your own___________________________. Write down the three most important reasons you want to lose weight. Review them regularly. They will help motivate you when times get tough. Reasons To Lose Weight [NEW IDEA]

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Negative Beliefs About Weight Loss
Many people sabotage themselves before they even begin. Most of us have a whole lot of negative beliefs rattling around in our mind such as: • • • • • • I’ll never lose weight. I’ve tried diets before and nothing really works. I’ve always been heavy and I always will. Even if I lose weight, I’ll just put it all on again. If I do lose weight, I’ll have to forgo all the things I love to eat. Other negative beliefs you have.

Goal Setting
Most people who are ready to lose weight approach it with a general sense of goal setting. “I want to lose weight” is a good beginning, but we want to focus our goals more specifically. Weight loss is important, but we’ve found that where you lose weight may be even more important. The weight we carry around the middle is weight that is most dangerous for our health. So we want to focus both on weight loss and waist loss. There are two ways to set reasonable goals about how much weight we want to lose and how much we want to reduce our waist size. The first is to compare our own weight and waist with a large group of healthy males and females in the general population. This is the scientific approach. The second is to compare our current figures to where we were when we were at our best. This is the personal approach. Both can help us set goals that are right for us.

Write down the negative beliefs you have about losing weight. Print it out, burn the paper and let the negative beliefs go forever. Follow this program and you will lose weight and keep it off. I guarantee it. Negative Beliefs [NEW IDEA]

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Bit of Science: How Popular Diets Weigh-in Researchers at Tufts University compared weight loss in overweight and obese men and women assigned at random to the Atkins, Ornish, Weight Watchers, or Zone diets. Over a period of one year, the average weight loss was similar in each group (about 5 or 6 pounds). The percentage of participants who stayed on their diet for the whole year was somewhat lower (about half) for the Atkins and Ornish diets compared with the other diets. -- Journal of the American Medical Association, Janaury 5, 2005. Takeaway: Different diets work for different people. Find an approach that works for you and stick with it. (in inches). The healthiest range for BMI is between 18.5 & 25. A number of sites will automatically calculate your BMI in U.S. or metric measures and show you what your weight range should be, given how tall you are. Here’s a link to such a site:

Scientific Approach to Goal Setting
Body mass index, or BMI, is the most common way of determining a person’s ideal body weight relative to his or her height. It is calculated by multiplying your weight (in pounds) by 703 and dividing by your height (in inches) times your height

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Here’s the full BMI chart.
You are considered overweight if your BMI is greater than/equal to 25; obesity is defined as a BMI greater than/equal to 30. Note: This chart is for adults 20 years and older.

Waist measurement is simple: Generally men are healthiest when their waist measurement is below 36 inches and women are healthiest when their waist measurement is 32 inches or less. Bit of Wisdom: My scale is only a tool to measure my progress. It is not a measure of who I am. --Weight Watchers

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Personal Approach to Goal Setting
Think back at a time when you felt you were at your best (often when we are in our 20s or at a time when we had little stress, weren’t worried about food, and got plenty of exercise). What was your weight range then? What was your waist range? The idea isn’t for you to look like you did when you were 20 when you’re past 50. We do change and it’s OK to put on a few pounds and have a bit more of a belly as we age. But neither is it right to believe that getting fat and out of shape is just a normal part of aging. So based on the scientific range and your personal sense of what is right for you, set a realistic goal of what you’d like to weigh and what you’d like your waist to be. It’s always better to set a healthy range rather than a strict number you try to adhere to. My goal, for instance, is to keep my waist measurement between 34 and 35 inches and my weight range between 140 and 145.

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Note: Waist and Weight Monitoring In order to see progress you must keep an accurate record of your waist measurement and weight. Pick a day and time to do this once a week. It should be at the same time of day, on the same day of the week, on the same scale, wearing the same clothes. For your waist measurement, take a tape measure and hold it around your waist at belly button level parallel to the floor. The tape should be against your skin without clothing in the way. Be relaxed (don’t push your belly out orsuck it in). Record your waist and weight each week. Expect that it will fluctuate. Some weeks may gain a little. Other weeks you’ll lose. There may be weeks where you plateau and you don’t see a change. However, as you progress week after week you will see the pounds drop off and the inches shrink away. Persevere! Keep with the program and you’ll be successful. We guarantee it. Click here to learn more about dealing with weight loss plateaus. In order to move ahead you need to take an honest look at where you are and where you’d like to be. Present weight (No shoes, clothes)_________________________ with normal

Present waist-measurement (Tape measurement at bellybutton)____________ The weight range you target____________________ would you like to

The waist size you would like to target___________________ Click the button below to set up a weekly practice of measuring your weight and waist size. Weekly Weight and Waist Measurement [NEW PRACTICE]

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How Fast Should I Lose Weight?
Most of us would like to lose our excess weight as quickly as possible. That’s why we get attracted to “crash diet” programs that promise to take off the weight fast. There are two problems with quick weight loss programs. First, it isn’t healthy to lose weight fast. Second, quick weight loss usually leads to putting back that weight again. The best rate to lose weight is about 1-2 pounds a week, but not more than 3 pounds per week. Some will lose more some weeks, some will lose less, but shooting for a 1-2 pound weight loss average per week is a safe and effective way to meet your goals. Some people will lose more at the beginning of the program. Make "slow and steady" your diet mantra. If you really don't believe that one to two pounds amounts to much weight loss, lift two pounds of butter the next time you're at the supermarket. You'll realize how well you're doing.

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Byte 2: Why Do We Put on Weight?
Hundreds of books and thousands of articles are written each year with complicated descriptions of why we put on weight. Understanding why we gain weight is actually rather simple. We gain weight when we take in more calories than we expend. Gaining and losing weight come down to a simple formula: Calories in – calories out = weight change. “Calories in” is what you eat. “Calories out” is what you burn. Note: From the point of view of weight loss, the kind of calories you consume really makes no difference. Fat calories, carbohydrate calories, protein calories—they’re all calories. However, fat has 9 calories per gram, while protein and carbohydrates each have 4 calories per gram. Key Bit of Weight Loss Wisdom: According to Dr. Barry Popkin, director of the Interdisciplinary Center for Obesity, “The human body regulates appetite based on the volume of food consumed rather than the number of calories in a meal.” Eating vegetables, fruits, legumes, and whole grains have more volume per calorie than foods with high fat and sugar content. Eating them will help us lose weight and stay healthy.

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The Forces That Keep Us Fat
Most of us believe that the reason we are overweight is that we don’t have enough will-power to stick to a healthy diet. That simply isn’t true. Losing weight won’t be accomplished by blaming and shaming yourself. The fact that more and more people all over the world are getting fat makes it clear that this is more than a personal problem. We wouldn’t be projecting that 70% to 90% of us will eventually become overweight if weight gain was solely the result of our personal inability to eat right. Clearly there are larger social forces involved. We need a better understanding of the reasons so many of us are overweight if we’re going to change things for the better. Here are some key facts emerging from the scientific study of why the world is getting fat (at least the 1 billion overweight people in the world): • There is no single cause for over-weight. Genetics can be an influence, though the main causes have to do with our fat-producing environment and fattening lifestyle practices. The main causes of overweight are too much food (mainly driven by high fat content) and too little energy expenditure (mainly physical inactivity). Other factors such as drugs, genetics, age, and gender influence weight through either or both of these processes. Increased availability of high fat content “fast foods” and energy-saving technology that allows us to get our food without expending much energy are at the core of our problem. Fat in foods is the main dietary cause of weight gain in modern society. Portion size is also important.

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• Large gains and losses of weight (usually resulting from crash diets or fasting) make it more difficult (physiologically and psychologically) to lose weight. Stress makes us fat. When stress hits, different brain chemicals are released to help our bodies handle the physical response. One of those chemicals, cortisol, is a powerful appetite "trigger." Certain psychological factors (e.g., negative early experiences, trauma, social pressure to be thin) can cause weight gain through binge eating, crash dieting, and comfort eating. Our genes evolved during the 4 million years in which our ancestors survived in an environment where food was scarce and sweets and fatty foods were rare, lifesaving commodities. Byte 3 page 17 • Our evolutionary programming tells us “Whenever there are life-saving fats or sweets anywhere around, seek them out, eat as much as you can, you never know when you might find them again.” The corporate driven food industry knows what we crave. With little care for our long-term health, they sell us more and more calorie-rich, high fat, processed foods.

Review the above facts about weight-gain world-wide. Which ones do you think have the greatest impact on you? Click below and write down your thoughts. Forces That Keep Us Fat [NEW IDEA]

Best Weight Loss Program
Forces That Keep Us Fat (cont.)
In order to be successful we have to accept what we are up against. Here are our main adversaries: 1. 4 million year-old genes that programmed our survival in a world where food was scarce and we had to expend a lot of energy to get it. 2. A stressed-out world. For most of us, overeating is triggered by some variety of emotional distress. 3. An affluent society where food is everywhere and we don’t need to move much in order to get it. 4. A corporate culture that makes a lot of money encouraging our cravings through ads that make us want to buy foods that make us fat. Most programs try and convince you that what you’re asked to do is easy. I won’t lie to you. I promise you that his program is simple, safe, specific to your needs, scientific, and sweet. I also promise that losing weight and keeping it off will be the most difficult thing you will ever do in your life. It will also be the most satisfying thing you will ever do in your life.

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Are you up for the challenge?
This program is not for those who want false promises for an easy solution to life-long weight-loss and health. It is not for those who want to kid themselves about what they are up against. It’s not for those who think they can do it alone. Let’s face it, the forces that are pushing us to be fat are formidable. We must deal with our genes that are programmed to keep us alive in an environment where sweets and fats were scarce. We must deal with the increasing stresses we face from global warming, peak oil, population pressures, and our own personal challenges, Corporations will continue to promote products that are most profitable, even those that are unhealthy. Here’s the picture: Have a graphic of a balance scale. In one pan are the four adversaries noted above: Genes, Stress, Affluence, Corporate Culture. In the other pan is you, me, and the Aliveworld Team. Our team wants us to lose weight, keep it off, and live healthy, productive lives. The truth is that if we work together we are stronger than the other team. Armed with good information, our own strong motivation, and support we can achieve our goals.

A Note About Community:

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Food is our most intimate connection with both the natural world and our fellow human-beings. Through most of human history we all ate the same foods, shared the same beliefs about the sacredness of all life, and went through good times and bad times together. The fact that studies project 70% to 90% of us will become overweight in our lives tells us that the world in which we live is out of balance. No one will be successful losing weight alone. There is too much aligned against us. Our only hope is to join with others who share our journey. So, joining the Aliveworld Weight Loss Community and developing support where you live is very important. Further, encouraging others to join you will make it easier for us all. We are all influenced by people in our environment. Right now, most people in our culture are overweight, 1 billion people in the world. Every overweight person we encounter makes it more difficult for us to stay on a healthy program. Every person we can add to our support group takes one person out of the “fat” pool and puts them in the “healthy-eating” pool. Think what it will be like when we have all our family and friends eating well. Think what it will be like when most of the people in your community are eating well. Think what it will be like when there are 100 people in our program, 1,000 people, 1,000,000 people. The truth is we didn’t get fat on our own and we won’t get thin on our own either. We’re all in this together. Let’s share our experiences and wisdom about what is working. Let’s share our triumphs & our difficult times. Let’s be there for each other. Visit Aliveworld Weight Loss Community Bit of Wisdom: Never, never, never give up. --Winston Churchill

What Am I Eating?

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To begin getting an idea of how this works, you’ll need to keep track of what you eat for the next week. Don’t worry about whether you gain or lose any weight. Don’t try to change anything. We just want to get a reading of what your eating patterns actually are. The key here is to write down EVERYTHING. We have a tendency to eat unconsciously. So keep track of everything that goes into your mouth. Write down what you eat and approximately how much. The easiest way to do this is to have a little notebook with you and write down what you eat after each meal or snack. If we don’t write it down immediately, we have a tendency to forget. Open the What Am I Eating? practice when you get to your computer and For instance one man wrote: For breakfast I ate a bowl of cereal with berries and low-fat milk, with a piece of wheat toast with butter and jelly on top.For lunch I had a bean and vegetable burrito, a small salad, and glass of apple juice. I had a snack in the afternoon: A slice of pepperoni pizza. For dinner I had 2 lamp chops, a baked potato, string beans, a beer, and a slice of pumpkin pie for dessert. I had a snack before going to bed: A large bowl of ice cream with nuts on top. Schedule a review for the end of the week. You should have 7 entries, one for each day with everything you ate for the week. Answer these questions: • • • • How accurate were you in keeping track of everything you ate? How difficult or easy was it for you to do this for a week? How typical was this week for how you have been eating in recent months? As you look over what you actually have been eating, what does it tell you about why you may be overweight?

What I Am Eating? [NEW PRACTICE]

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Byte 3: The Program That Will Keep Us Healthy and Thin
When it comes to losing weight it seems that everyone has an opinion on what we should do. I put the term “weight loss” into a Google search and came up with 96,200,000 entries. Weight loss has become a very large industry these days and it’s no wonder since there are so many of us who are trying to lose weight. However, most studies indicate that people who try to lose weight eventually put back what they have lost and then some. In Step 2, I discussed what we are up against and also the support we have on our side to combat the forces that would keep us fat. When most of us think of weight loss, we think of all the things we have to give up. We also think “this is going to be a struggle and I know I’m not going to like it.” I’ve found that the best way to lose weight is to eat more (that’s right, eat more) of the right things, change old habits that cause us to gain weight, and get the support we need to put what we know into practice. Remember this program is simple, safe, scientific, specific, and sweet. As you read through the plan you’ll see there are 4 main sections: 1. What You Eat 2. How You Eat 3. Active Support for Weight Loss 4. Breaking Food Addictions Most weight-loss programs focus on what to eat (or more commonly what not to eat). This program is unique in also focusing on the three other important areas for weight loss.

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Introduction: Weight Loss Quiz and Practices
You are about to take a quiz that will ask you to answer questions about your current practices in each of these 4 areas: what you eat, how you eat, your weight-loss activities, and your food addictions. Under each section there are a number of areas of focus, each with three choices that give 0, 1, or 2 points. The program is designed so that the more points you get, the easier it will be for you to lose weight naturally and easily. There are 28 questions in all. Your scores will give you a good idea of the changes you need to make in order to lose the weight you want. If you answer all the questions as honestly as you can, you will have useful information that will guide your weight loss program. Each question corresponds to simple practices you will be able to do to get your program going, keep it on the right track, and develop healthy habits that will last forever. Remember, losing weight comes down to a simple formula: Calories out (what you burn) – Calories in (what you eat) = weight loss. Burn more energy than you take in and you will lose weight. No ifs, ands, or buts. (And yes, you will have a smaller butt, as well as less fat everywhere else on your body.) Taking the quiz and engaging the practices that follow will enable you to put this formula into action.

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Weight Loss Quiz
Check off the statement under each question that best describes your current practices.

3. Whole Grains and Whole Grain Products • • • • • • Fewer than 5 servings a week. 0 One serving a day. 1 More than one serving a day. 2

1. Variety of Vegetables • • • • • • Fewer than 5 servings a week. 0 5 to 10 servings a week. 1 3 or more servings a day. 2

4. Healthy Fats Zero or hardly any. 0 Olive oil and other healthy oils, nuts, flax, and/or avocado a few times a week. 1 Olive oil and other healthy oils, nuts, flax, and/or avocado a few times a day .2

2. Fresh Fruit Fewer than 5 servings a week. 0 5 to 10 servings a week. 1 2 or more servings a day. 2

Bit of Wisdom: Your goals, minus your doubts, equal your reality. --Ralph Marston

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5. Good Protein • • • 6. • • • All or most from fatty meat and full-fat dairy. 0 All or most from lean meat, fish poultry, eggs, low-fat dairy. 1 All or most from non-animal sources including legumes, whole grains, nuts, and other vegetable sources. 2 Get enough fiber I don’t know much about fiber and probably eat very little. 0 I know that fiber is important and eat some high fiber foods. 1 Fiber is very important and I get at least 40 grams a day.2 Bonus Points - For each additional serving of these (beyond your first 3 vegetables on any given day): Add 1 point per serving; 2 points if prepared with olive oil. • • • Cooked green vegetables (1/2 cup serving). 1 or 2 Tomatoes, raw or cooked (1/2 cup serving). 1 or 2 Salad greens, especially deeply colored ones, like romaine, spinach, or arugula (1-cup serving). 1 or 2

Minus Points— Subtract 2 points every time per day you eat a serving of white bread, white rice, potatoes (other than sweet potatoes and yams), or processed snack foods. Subtract 2 pints for every serving per day of a sugar-sweetened beverage (including sodas, energy drinks, and fruit drinks).

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II. HOW YOU EAT 7. Fast or Slow • • • • I tend to eat very quickly. 0 I manage to make my meals least for an average of 5 to 10 minutes. 1 I stretch most meals to at least 15 minutes. 2 • • 9. Tuned Out or Attentive • I don’t think about my food when eating it, and don’t remember much about it. 0 I notice and enjoy some of what I eat and remember some of it. 1 I pay full attention each time I eat, tasting and enjoying my food, and remember it well. 2

8. Up or Down I tend to eat while standing, walking around the house, driving, talking on the phone, or in front of a TV or computer. 0 I mostly eat while sitting and reading. 1 I eat while sitting and relaxing – alone, or with others. 2

10. Cover Pain or Eat Joyfully • • • I eat mostly because I feel bored, lonely, sad, or tired. 0 I usually eat because it is mealtime. 1 I eat because it is mealtime and I am hungry and really looking forward to eating. 2

• •

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11. Stressed Or Relaxed • • • I eat more food and more unhealthy food when I am overstressed. 0 I do occasionally practice some kind of stress relief. 1 I understand that stress builds up every day and I do specific stress release practice every day. 2. 13. Avoid Breakfast or Eat a Good One • • • • • • I eat no breakfast to speak of (except perhaps a bagel or pastry on some days, with or without coffee). 0 I eat a few bites of something healthy on most days. 1 I eat a full, healthy breakfast every day. 2

14. Snack on Junk or Snack Healthy I snack indiscriminately and for no particular reason, and can’t really say what I eat or how much. 0 I have a few healthy snacks and a few “empty” ones. 1 I snack when hungry on healthy items (raw or roasted vegetables, fresh fruit, nuts or nut butter, bean dips, low-sugar yogurt, whole grain crackers, etc.). 2

12. Skip Meals or Three Squares a Day • • • I skip meals here and there. 0 I eat 3 meals each day, but they are of varying quality and not all of them were balanced. 1 I eat 3 balanced meals of top quality each day. 2

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15. Late Night Eating or Stop with Dinner • • • I ingest major calories between dinner and bedtime. 0 I have a light, healthy snack or a glass of low-fat milk once in a while between dinner and bedtime. 1 I have nothing after dinner in anticipation of my good breakfast the next morning. 2 17. Conflicted Feelings or Eat with Gratitude • • • I’m very conflicted when I eat. I often feel guilty, angry, worried. 0 I appreciate having food to eat and give a blessing with each meal. 1 I give thanks to the plants and animals that gave their lives so that I can be alive. I eat every meal with love and gratitude. 2

16. Buy Whatever or Shop with Purpose • • • I don’t do any focused grocery shopping or cooking at all. 0 I spend a little time on focused shopping and did a little cooking. 1 I make a point to shop well, spending time in the produce department and other healthy food venues, and enjoy several sessions of simple cooking. 2

Bonus Points: Add 2 points for additional stress-reduction exercises you do each day (e.g. meditation, yoga, breath work). Bit of Wisdom: Rule your mind or it will rule you. --Horace

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III. ACTIVE SUPPORT FOR WEIGHT LOSS 18. Aerobic Exercise • • • I don’t do any. 0 I do some decent moving around on most days. 1 I do sustained brisk movement (walking, jogging, cycling, aerobic machines, swimming, etc.) for at least 30 minutes at least 3 days during the week. 2

20. Flexibility Exercise. • • • I don’t do any. 0 I do a little stretching now and again. I stretch before doing more vigorous exercise. 1 I engage in a regular exercise program that focuses on flexibility such as yoga. 2

21. Drink Water • • • I drink only a few sips once in a while. 0 I drink a few glasses on most days. 1 I drink at least six 8-ounce glasses every day. 2

19. Resistance Exercise • • • I resist. 0 I do a few chin-ups, pull-ups, push-ups – or a little weight-lifting a few times here and there. 1 I do 20 minutes or more of chin-ups, pull-ups, push-ups – or a little weightlifting at least every other day. 2

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22. Sleep and Relax • • • I am generally sleep-deprived and can’t seem to catch up or find time to rest. 0 I sleep fairly well most nights and find some additional time to relax some of the time. 1 I sleep as much as I need and make additional time to relax regularly. 2

Bonus Points: • Add 2 extra points if you do at least 30 minutes of aerobic exercise more than three times per week. (Within reason: make sure your doctor approves!) Add 2 extra points if you do resistance exercise for at least 5 minutes more than the minimum of 20 minutes 3 times a week. Add 2 extra points if you do flexibility exercises for at least 10 minutes at least 3 times a week.

23. Take a daily Multivitamin • • • None 0 Some days 1 Every day 2

Bit of Wisdom: You must begin to think of yourself as becoming the person you want to be. --David Viscott

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• IV. BREAKING FOOD ADDICTIONS • 24. Sugar • • • I am a compulsive eater of these kinds of foods: sugar, honey, corn syrup, candy, donuts, soft drinks, etc. 0 I know these foods can be a problem for me and I generally stay away from them. 1 I know these foods can get me “hooked” and I have eliminated them from my diet. 2 25. Chocolate • I’m a chocoholic. I love anything chocolate and can’t stay away from it even when I know I should. 0 • • • I know chocolate can cause problems and I generally stay away from it. 1 I know chocolate can get me “hooked” and I have eliminated it from my diet. 2. 26. Cheese I crave cheesy foods such as pizza, cheese sandwiches, fondue, etc. 0 I know cheese can be a problem for me and generally avoid it. 1 Cheese is like a drug for me and I have eliminated it from my diet. 2

Bit of Wisdom: Do not give up what you want most for what you want at the moment. --Weight Watchers

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• 27. Meat • • • I love the sizzle of a steak, think burgers are great, and can’t limit my meat consumption even when I try. 0 I eat low-fat meat such as chicken and turkey and eat deep-water fish such as salmon. 1 I am a vegetarian and have eliminated animal products from my diet. 2 28. Bread and other baked goods. • • I am a compulsive eater of these kinds of foods: bread, muffins, pastries, cookies, cake, bagels, etc. 0 I know these foods can be a problem for me and I generally stay away from them. When I eat bread, it is whole grain, and I limit the amount I eat. 1 I know these foods can get me “hooked” and I have eliminated them from my diet. 2.

Bonus points: My Achilles heel “time bombs” We’ve all got them. They are unique vulnerabilities that can sabotage our weight-loss program. We’re sailing along losing weight and doing well and all of a sudden we are blind-sided by one of our Achilles heel time bombs. These can be things lke the following:
• • • • •

Just before my period I crave sweets and lose whatever resolve I have to watch what I eat. When I’m around other people who are snacking on junk, I can’t stop from joining in. Whenver I go to a potluck dinner, I want to try everything and always overeat. Once I fall off my program, I give up and start eating fat food like crazy. When I feel lonely and unloved I want to fill up on food.

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Score yourself on how you deal with your Achilles Heel vulnerabilities: • • • There are a number of unhealthy practices I do without really thinking about them. They just sneak up on me. 0 I am aware of where I am vulnerable and I do my best to keep from getting caught. 1 I know the things that can get me in trouble and I treat them like time bombs or land-mines. I’m always aware that they can blow up my program and plan every day to avoid them. 2 • • • Part III—Active Support for Weight Loss score________. (0-18): Your Your

Part IV—Breaking Food Addictions (0-14): score______. Write down your total score here_________.

In order to lose weight you need to be within the range of 35 to 60. If you’re already at 35 or above, congratulations. You’re doing well. Keep up the good work, and try to raise your score as much as you can. A score of 60 or more means you’re doing all the right things. Remember: The higher your score, the more weight you’ll lose, and the better you’ll feel as your health and state of mind improve! This Guide is set up so that you can focus on the areas that are of most concern to you and you can get started right away. Eventually you will address all the areas, but you can do that at your own pace and in your own time. Byte 3 page 33

Now add up your scores for each of the four parts. Be sure and be as honest as you can about the way you eat now. • • Part I—What You Eat (range 0-18): Your score______. Part II—How You Eat (range 0-22): Your score____.

Best Weight Loss Program
Make a Commitment!
Write out how you feel about making a commitment to joining this program? What are your greatest hopes? What are your greatest fears? What personal strengths do you bring to this endeavor? Make a Commitment [NEW IDEA]

Where Should You Begin?
The quiz you just took focuses on 28 different areas of action. Reflect on the ones that seem most important for you to address initially. For many people the most difficult part of the program is “getting started.” We have failed in the past to lose weight and keep it off. Even though we know this is a new beginning, we still have our doubts. Once you see that the program will work, your success will help motivate you. Where Should You Begin? [NEW IDEA] Bit of Wisdom: Losing weight: It’s not just a job. adventure. I’m joining today! --Weight Watchers It’s an

A Contract with Yourself

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This program will be successful if we all commit to it and we all help each other to make it work in our lives. Make a pledge to and contract with yourself: I, (fill in our name), am committing myself to the Diamond Aliveguide Program for healthy and permanent weight loss. The three most important reasons I want to lose weight are (1)___________(2)____________ and (3)_________________. I know that I am up against powerful forces including my genes, increasing levels of stress in my life, easy to obtain high fat foods, and a corporate culture that is more interested in profits than in my health. I also know that I’m not alone. With support and my own strong desire for health I will be successful. Contract with Yourself [NEW INTENTION] Discuss Making a Commitment Bit of Science: Group Support Helps People Maintain Weight Loss A study of men and women who were involved in a weight-loss program found that continuing-care treatment and group support contributed to their weight-loss success. The high ratings given to continuing care and group support strategies indicate the acceptability of supportive self-help treatment for obesity administered over the long term. The findings suggest that continuing care and group support should be made available to participants in the self-help treatment of obesity. --Obesity, March, 2006. Takeaway: Get as much support as you can, both from professionals and also from your support community.

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Bytes 4 and Up: Specific Focus for My Weight Loss Program
The main part of your weight loss program will be structured into a series of Bytes of three weeks each. In each Byte, you will focus on four weight loss practices. Three weeks is the time it takes to begin to change old habits. Eating habits are some of the most difficult to break. However, science is on our side. According to Neal Bernard, M.D., “One of the most surprising discoveries in the science of appetite is that tastes require maintenance. Two or three weeks is all it takes for our taste cells to forget the taste of unhealthy foods and to become accustomed to healthy ones.” You’ve reflected on what the most important weight loss practices might be. Look at these again by clicking below. Where Should You Begin? [EDIT IDEA] You begin by picking four practices to address during the first three-week period. You want to start with those that you believe will be most helpful in losing weight, but ones that you feel some confidence you can be successful achieving. Take a look at your scores on the 28 question quiz. You’ll want to pick practices where you scored 0 or 1 (indicating you could use some improvement). If you scored a two on any practice in the quiz, it means you are already doing well on this aspect of the program and would only need to address it directly if you began to slip into unhealthy practices. After you have finished with this group of four, you can reevaluate your weight goals. Most people find that even though they are focused on changing only four practices at a time, without effort they are eating more healthily in other ways as well. Along the way, you will be continuing with your weekly practice of taking your weight and waist measurement.

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At the end of each three-week Byte, review your progress carefully and then re-take the quiz. You will then fill out the following chart: Date you began the program: Initial Weight: Initial Waist measurement: Initial Goal Weight: Initial Goal Waist measurement: Top three reasons you want to lose weight: Initial Score on The Program That Will Keep Us Thin: Date you completed round: Present Weight: Present Waist measurement: The 4 practices you completed in this round: Current score on The Program That Will Keep Us Thin: Your comments about how you’re doing and what your next goals are: Chart Your Progress [NEW PRACTICE] At the end of this and every three-week Byte you have three options: 1. If you are satisfied with your weight goals you can stop and begin the maintenance phase. 2. You can repeat the Byte for another three weeks. 3. You can move on to the next Byte If you pick option 3, you might decide to pick four entirely new practices. Or you might want to continue focusing on one or more of the practices from the previous Byte. For instance,

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you might decide to pick two new practices and continue focusing on two current ones. It’s important to note that you will not stop doing the practices you have mastered during any given Byte. When a practice has become second nature, you’ll simply maintain it while moving on to new focus areas. For the greatest benefit and best total weight loss you’ll eventually want to address all the areas you might improve upon. Some people will address all 28 areas at some time in the program. On the following page, you’ll find a list of all 28 weight-loss practices. Click on the title of a practice and you’ll be taken to an in-depth explanation and an interactive means of setting up the practice.

Bit of Wisdom: Nothing tastes as good as being thin makes you feel. --Jean Nidetch, Weight Watchers Founder I.What II.How III.Support IV.Addictions Byte Four & Up page 38

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1.Vegetables 2.Fresh Fruit 3.Grains

7.Fast or Slow 18.Aerobics 8.Up or Down 9.Attentive? 19.Resistance 20.Flexibility 21.Water 22.Sleep 23.Multivitamin

24.Sugar 25.Chocolate 26.Cheese 27.Meat 28.Bread

4.Healthy Fats 10.Pain? 5.Protein 6.Fiber 11.Stressed? 12.Skip? 13.Breakfast? 14.Junk? 15.Late? 16.Shopping 17.Conflicted?

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Last Byte: Maintenance
Congratulations. You’ve met your weight-loss goals and want to insure that you maintain the program that has enabled you to be successful. If you’re like most people I’ve worked with, the goal you achieved may be different from the one you initially set. When people begin a weight-loss program they are usually pretty out of touch with their mind/body/spirit and what we really need to be healthy. Sometimes people have unrealistic expectations of what they should weigh and what waist size is best for them. We think we should look like we looked (or how we think we should have looked) when we were in our 20s. Now, if we’re lucky, we have a more realistic acceptance of how much we should weigh and what our waist size should be. Other people shoot too low. They projected a desired weight and waist size they find later is too pessimistic. They find they can act to feel healthier and look better than they ever imagined. Whatever level you have achieved, you have done well. Celebrate a bit. Share your success with your support group, with your family and friends. The good news is that you made it. The bad news is that you will begin slipping back into negative patterns because of the forces that are still present in your life. • • • • You still have genes that tell you to eat all the fat and sweets you can find. You still have stresses in your life that will make you want to eat. You still have unhealthy food everywhere available waiting to tempt you back to your old habits. You still have a corporate culture that makes more money selling you junk food than healthy food.

Remember, too, that big corporations also own many of popular weight-loss programs and “diet” foods you can buy in the stores. They’ll try and get you at both ends. Sell you food to make you

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fat, then sell food to make you thin, then sell you food to make you fat. You get the picture. To them it’s just business as usual. So what must you do if you want to maintain your weight? 1. Recognize that the forces aligned against you are still there and they don’t rest. They are like a powerful stream pulling you away from your best weight. 2. In order to resist their pull, you have to keep your motivation high. Review the reasons you wanted to lose weight. Write down all the ones that are important now. Read them every day. Reasons to Lose Weight [EDIT IDEA] 3. Continue to be active in the Aliveworld community. Helping others achieve their goals will help keep you on the right path. Further, the more people we get in the program, the less pull those negative forces will have on our lives. 4. Invite others to join. We don’t have to be heavy-handed about it. We just need to be open to sharing what has worked for us. We can encourage those who are overweight and would like to lose weight to join the program. 5. Each month, review the quiz and add up your points. Keep your points as high as you can. If you begin to slip in some areas, address them directly and “get back on program.” Monthly Weight Loss Quiz [NEW PRACTICE] 6. Accept that you may have setbacks. There are times that life’s stresses can overwhelm us and cause us to cause us to eat more of the wrong kinds of foods. Be gentle with yourself. Be kind. Last Byte page 41

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7. Reach out for support. Support others. Keep coming back. Discuss Weight Loss Maintenance Bit of wisdom: There are only two choice: Make progress or make excuses. --Ellen Mikesell Click here to learn more about successful weight-loss maintenance. Click here for weight-loss resources. Click here for good Web weight-loss resources.

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1. Vegetables
Best bet vegetables. You want to eat at least three servings of vegetables a day, but more is better. Eat as much as you want of the following vegetables. Eat them raw, plain or sensibly sautéed. Start with the ones you like and branch out to develop new favorites: Broccoli Cabbage Cauliflower Asparagus All dark greens (spinach, kale, collards, chard, mustard, etc.) Green beans Squash (zucchini, spaghetti squash, etc) Bell peppers Carrots Celery Cucumbers Edible-pod peas Salad greens Bok choy Brussels sprouts Radishes Mushrooms Tomatoes Artichokes Click here for next page Practices page 43

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Eggplant Jicama Beets Vegetables higher in carbohydrates. Healthy, but higher in calories, so limit to one or two servings per day. Sweet potatoes Pumpkin Artichokes Turnips Rutabagas Water chestnuts Parsnips.

Vegetables [NEW PRACTICE] Discuss Vegetables Practice

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2. Fruits
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Best bet fruits: These fruits are low in sugar and calories. Eat them freely for breakfast, dessert, and snacks. You want at least 2 servings a day. Apples All berries (strawberries, blackberries, blueberries, etc.) Kiwi Grapefruit Melons Nectarines Peaches Plums Papaya Fruits higher in sugar and calories. Limit to one or two servings a day. Apricots Bananas Cherries Grapes Mangoes Pineapple Pears Fruits [NEW PRACTICE] Discuss Fruits Practice

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3. Whole Grains
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Whole grains include brown rice, wild rice, oats, barley, quinoa, millet, buckwheat, amaranth, spelt, and kamut. Whole grain foods are made with significant amounts of whole grains. Excellent for cereals and breads, but make sure the word “whole” is at or near the top of the ingredient list (as in “whole” wheat, “whole” oats, “whole” rye, etc.) Eat one to three servings a day. Which whole grains will you add to your diet? Whole Grains [NEW PRACTICE]

Discuss Whole Grains Practice Click here to return to main Aliveguide.

4. Good Fats
Click here to find out why fiber found in vegetables, fruits, grains, etc. will help take off pounds and inches.

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Many people who want to lose weight are under the mistaken belief that the best way to do that is to eliminate all fat from the diet. This isn’t true. There are some fats, such as olive oil, that are very good for you. So we don’t want to eliminate fat from the diet, but rather to replace bad fats with good ones. Eat more of the following fats. Monounsaturated fats: • • • • • Olives and olive oil. Nuts such as cashews, almonds, peanuts, and peanut butter. Avocados. • Salmon and tuna.

Note: Don’t overdo these healthy fats if you want to lose weight. 1 or 2 servings a day will keep you in good shape. It’s easy to eat too much of these good fats so remember to check for portion size. Eat less or eliminate the following waturated fats. • • Whole-fat dairy products, including whole milk, cream, butter, cheese, full-fat yogurt, and ice cream. Red meat.

Click here for next page.

Polyunsaturated fats: Vegetable oils, including corn, soybean, and safflower. Legumes including soybeans and soy products. Eliminate the following trans fats: • Margarine not labeled as trans-fat-free.

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• • • • • Vegetable shortening. Partially hydrogenated vegetable oil. Chips and other deep fried foods. Most fast foods, including French fries. Most commercial baked goods. (Whole grain breads are an exception, but things like muffins, tarts, and cinnamon rolls usually have trans fats.) Discuss Good Fats Practice

Consider the following: • • • Which fat-containing foods will you eat more of? Which fat-containing foods will you each less of? Which fat-containing foods will you eliminate? Click here to return to main Aliveguide.

5. High Quality Protein

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Many people believe that we need a lot of protein in order to be strong and healthy. They also believe that meat is the best protein available and that the meat we buy in the stores is the kind of protein our body requires. Here is what the experts say: “The average woman needs about 50 grams of protein a day. The average man needs about 65. Because protein is abundant in so many of the foods that we normally eat, you can hit that goal pretty easily.” --Walter Willett, M.D. “There is plenty of protein—and all the essential amino acids you’ll need—in beans, grains, vegetables, and fruits. There is no reason to consume animal protein, and you’re better off without it.” —Neal Bernard, M.D. Based on results from the China Study, the most comprehensive study of nutrition ever conducted, the following conclusion was drawn. “People who ate the most animal-based foods got the most chronic disease. People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. The vast majority of all cancers, cardiovascular diseases, and other forms of degenerative illness can be prevented simply by adopting a plant-based diet.” --Dr. T. Colin Campbell. “Unlike today’s meat that comes from domesticated animals and is high in saturated fat, the meat our hunter-gatherer ancestors ate was only wild game which is low in fat (4 percent fat versus 25 to 30 percent in domesticated meat).” –Elizabeth Somer, M.A., R.D. “Methane is 21 times more powerful a greenhouse gas than C02. The number one source of methane world-wide is animal agriculture. Methane cycles out of the atmosphere in just 8 years, so reducing meat consumption quickly translates into cooling of the earth.” --John Robbins and EarthSave.

Click here for next page.

Eat more of the following proteins:

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Food Tempeh, cooked Protein (grams/serving) 21 Almonds, dry roasted Soy milk Seitan Tofu, firm Tofu, silken Split peas, cooked Lentils, cooked Edamame soybeans) (boiled 30 20 7 8 9 green 11 Click here for next page. Whole-wheat bread Brown rice, cooked Broccoli, cooked 6 7 6 5 4

Kidney beans, cooked Peanuts, dry roasted

8 8

If you choose to eat animal protein, limit the amount, and when possible eat local, free range animals:

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Food Roasted chicken Cheddar cheese Cottage cheese, 1% butterfat Fish Beefsteak, broiled Lean hamburger (10% fat) Egg Protein (grams/serving) 42 7 28 41 32 32 6 Discuss High Quality Protein Practice

Click here for next page. Note: Many people are addicted to cheese,and meat. You may want to check out Section 4: Breaking Food Addictions High Quality Protein [NEW PRACTICE] Bit of Science: New scientific Review Shows Vegetarian Diets Cause Healthy Weight Loss

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A recent study shows that a vegetarian diet is highly effective for weight loss. Vegetarian populations tend to be slimmer than meat-eaters, and they experience lower rates of heart disease, diabetes, high blood pressure, and other lifethreatening conditions linked to overweight and obesity. The new review, compiling data from 87 previous studies, shows the weight-loss effect does not depend on exercise or caloriecounting, and it occurs at a rate of approximately 1 pound per week. --Nutrition Reviews, April, 2006 Takeaway: “If you want to lose weight and try out a vegetarian life-style this may be the time to give it a try. The research reveals that people can enjoy unlimited portions of high-fiber foods such as fruits, vegetables, and whole grains to achieve or maintain a healthy body weight without feeling hungry," says Dr. Susan Berkow, the lead author. Bit of Science: The Internet Proves Effective in Weight-Loss Support Research increasingly supports the conclusion that welldesigned programs delivered over the Internet can produce significant weight loss compared to randomized controlled conditions. In this study a total of 2311 members enrolled. Analyses revealed that personalized mailings produced higher enrollment rates than member newsletters and that members with diabetes or heart disease were more likely to enroll than those without these diagnoses. Receiving a personal letter was helpful in getting people enrolled. --Journal of Medical Internet Research, May 9, 2007 Takeaway: Getting involved in an on-line weight-loss program can help you lose weight and stay healthy.

Click here to return to main Aliveguide.

6. Get Enough Fiber

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Fiber is what makes food filling without being fattening. The word itself simply means plant roughage: The brown covering of a grain of brown rice, the chewy part of oats, or the skin of an apple. Bottom line: • • • • • A generous tablespoon full of a fat or oil contains about 135 calories. The same amount of carbohydrates or protein packs about 60 calories. But that same amount of fiber has essentially 0 calories. According to Neal Bernard, M.D., “An extra 14 grams of fiber in your diet each day cuts your calorie intake by a full 10 percent.” Some of my high-fiber favorites include: Asparagus Broccoli Brussels sprouts Carrots Peas Sweet potatoes Black beans Low-fat bran muffins Click here for next page. Appples

It doesn’t take a scientist to do the math. Also consider: Plant foods such as fruits, vegetables, grains, beans, etc. have lots of fiber. Animal products (meat, dairy, eggs, etc) have no fiber.

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Apricots Pears Raspberries Strawberries
Apple, with skin Strawberries Peaches, dried Orange 1 medium 1 cup 3 halves 1 medium 10 halves 1.5-ounce box Serving size 3.3 3.3 3.2 3.1 2.6 1.6 Total (grams) 6.3 5.1 fiber

Here are some popular foods and their fiber content:
Serving size Total (grams) 5.1 3.7 fiber

Apricots, dried Raisins Grains, cereal & pasta

Pear Figs, dried Blueberries

1 medium 2 medium 1 cup

Spaghetti, whole-wheat 3.5 Bran flakes

1 cup 3/4 cup

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Oatmeal Bread, rye Bread, whole-wheat Bread, mixed-grain Bread, cracked-wheat Legumes, nuts & seeds 1 cup 1 slice 1 slice 1 slice 1 slice Serving size 4.0 1.9 1.9 1.7 1.4 Total (grams) 15.6 15.0 13.2 fiber Baked beans, canned Almonds Pistachio nuts Peanuts Cashews Vegetables 1 cup 24 nuts 47 nuts 28 nuts 18 nuts Serving size 10.4 3.3 2.9 2.3 0.9 Total (grams) 8.8 6.5 6.4 fiber

Lentils Black beans Lima beans

1 cup 1 cup 1 cup

Peas Artichoke, cooked Brussels sprouts

1 cup 1 medium 1 cup

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Turnip greens, boiled Potato, baked with skin Corn Popcorn, air-popped Tomato paste 1 cup 1 medium 1 cup 3 cups 1/4 cup 5.0 4.4 4.2 3.6 3.0

Dr. Andrew Weil recommends that we eat 40 grams of fiber a day, which isn't hard to achieve if you eat the kinds of foods listed above. If you haven’t eaten much fiber in the past, add more slowly to avoid problems with gas. You never feel hungry when you eat high fiber foods such as fruits and vegetables because they literally fill you up. Remember there is no fiber in animal products such as meat, milk, eggs, and cheese. Make a practice of eating more foods with fiber until you’re eating 40 grams a day. Fiber [NEW PRACTICE] Discuss Fiber Practice Click here to return to main Aliveguide.

Fiber bonus: Fiber acts as an appetite suppressant. Fiber food absorbs water, causing it to swell. This gives a nice feeling of fullness. Fiber food can actually impair the ability of the body to absorb sugars and fats. This means you can actually consume these foods occasionally and still lose weight by keeping insulin low and allowing the body to continue the fat-burning process.

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7. Fast or Slow
In our high-speed world, we tend to do everything fast, including eating fast. Studies show that when we eat fast the brain centers that register that we’re full don’t have time to give us feedback. One of the best things you can do to lose weight is to eat more slowly. An added bonus is that you’ll enjoy your food a lot more when you savor each bite. For the next 3 weeks, make it a point to: Eat slowly. Chew fully. Enjoy each bite. Here are two simple practices I have found will help you slow down and enjoy your food: 1. Take a bite of your food. Put your fork down. Chew each bite fully, savoring the taste. After you have finished, raise your fork again and take another bite, and repeat. 2. Eat with your other hand. If you are right-handed, eat with your left hand. Try it for one meal a day. The change will slow you down and force you to focus on what you are eating. For many of us, we are so used to eating fast, these practices will feel painfully slow, but try it and you’ll find you will fill up faster, eat less, and lose weight. To learn more about the effects of stress on weight, click here.


Discuss Eat Slowly Practice

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8. Up or Down
Many of us eat on the run. We grab our food and eat while we’re driving or eat a hotdog from a street vendor while we’re hurrying to our next appointment. Change these patterns. Make a plan to eat in a comfortable setting. For the next three weeks, sit when you eat, and relax and enjoy your food. Here’s a simple practice that will help you settle and enjoy your meals more fully, and in the process, lose weight. Eat with others. Try getting the whole family to eat together a few times a week. Invite a colleague or friend to have lunch with you. For most of human history, eating involved socializing with friends and family. Practice taking time to enjoy your meals with others. To learn more about the effects of stress on weight, click here. Click here to return to main Aliveguide. Sit Down & Eat [NEW PRACTICE] Discuss Sit Down & Eat Practice

9. Tuned Out or Attentive

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We often eat unconsciously. Our minds are on other things. We’re thinking about work or what we’re going to do next. When we’re not conscious of our eating, we tend to eat too much of the wrong kinds of food. During the next three weeks, when you’re eating, pay attention and focus on your food, its nourishment and your enjoyment. Try this simple practice to raise your consciousness about the food you are eating. Before you begin to eat, say a blessing and appreciate all those who were instrumental in bringing this meal to you. Thank those who prepared the food, those who delivered the food to the stores, and those who grew the food. To learn more about the effects of stress on weight, click here. Click here to return to main Aliveguide. Focus on Eating [NEW PRACTICE] Discuss Focus on Eating Practice

10. Cover Pain or Eat Joyfully

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The purpose of eating is to nourish our bodies, our minds, and our souls. Too often we eat when we are stressed or to reward ourselves when we’re feeling over-extended. We eat when we’re depressed or when we’re lonely. Eating snacks usually has more to do with attempts to “comfort” ourselves than to nourish ourselves. This is your chance to focus on the real reasons to eat. During the next three weeks, eat at mealtimes when you’re hungry and look forward to eating good, nourishing food. Try this practice to get in touch with the underlying reasons you are eating: When you are about to eat something, stop and ask yourself, “What am really trying to fill? Is it my hunger I’m satisfying, or am I eating because I feel lonely, worried, tired, or angry. Am I eating ‘comfort foods’ when what I really need is a comforting hug or words of support?” Try getting your comfort in other ways and enjoy eating for nourishment and enjoyment. To learn more about the effects of stress on weight, click here. Eat Joyfully [NEW PRACTICE]

Discuss Eat Joyfully Practice Bit of Wisdom: Do it for yourself, not for others. --Weight Watchers Click here to return to main Aliveguide.

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11. Stressed Or Relaxed
Stress is at the root of a lot of our modern problems. There are so many things in our lives that cause us to feel overwhelmed and worried. Much of our over-eating is stress-related. During this three week period, remember that stress can cause you to want to eat unhealthy foods. Instead, remember to eat some healthy carbohydrates and practice a stress-reduction exercise. Here’s a simple, stress reduction exercise that will help you relax and also keep stress from putting pounds around your middle. Audio clip (breath counting) Breath Counting: Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary. To begin the exercise, count "one" to yourself as you exhale. The next time you exhale, count "two," and so on up to "five." Then begin a new cycle, counting "one" on the next exhalation. Never count higher than "five," and count only when you exhale. You will know your attention has wandered when you find yourself up to "eight," "12," even "19." Try to do 10 minutes of this form of meditation. To learn more about the effects of stress on weight, click here. Breath Counting [NEW PRACTICE] Discuss Breath Counting Practice Click here to return to main Aliveguide.

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12. Skip Meals or Three Squares a Day
Many people skip meals because they are stressed and don’t take time to eat. People also skip meals because they think it will help them lose weight. The truth is that when we skip meals it throws our systems out of balance and we over-eat later. During the next three weeks, don’t skip meals, but eat 3 balanced meals of top quality food each day. To learn more about the effects of stress on weight, click here. Three Meals [NEW PRACTICE] Discuss Three Meals Practice

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13. Avoid Breakfast or Eat a Good One
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Studies show that those who are overweight often skip breakfast or eat a meal that is unhealthy in the morning. Since breakfast is the first food we eat after awakening, it is important that it be healthy. Eating breakfast sets the tone for the day. People who skip breakfast usually eat more food later in the day. During the next three weeks, I will eat a full, healthy breakfast each day. To learn more about the effects of stress on weight, click here. Healthy Breakfast [NEW PRACTICE]

Discuss Healthy Breakfast Practice Click here to return to main Aliveguide.

14. Snack on Junk or Snack Healthy
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Most people who want to lose weight tell themselves they shouldn’t eat between meals. As a result they rarely have healthy foods on-hand. Their resolve often falters and they grab whatever is at hand. Usually it is not a healthy choice. Prepare to have a healthy snack between meals and you’ll keep your weight down. During the next three weeks, if you get hungry between meals, snack on healthy items (raw or roasted vegetables, fresh fruit, nuts or nut butter, bean dips, whole grain crackers, etc.) Click here to find out more about the kinds of snacks you should avoid—and why. To learn more about the effects of stress on weight, click here. Discuss Healthy Snacks Practice

Click here to return to main Aliveguide. Healthy Snacks [NEW PRACTICE]

15. Late Night Eating or Stop with Dinner
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For many people, eating after dinner is our downfall. Television commercials don’t help. They tempt us with highfat junk foods right at the time we are most vulnerable. Evening is often a time when we feel lonely or feel the stresses of the day. We want a “goody” to keep us company. Don’t give in to the temptation. During the next three weeks, eat nothing after dinner and anticipate a wonderful breakfast in the morning. Here’s a practice that will help. If you watch T.V. in the evening, during the commercials, get up and do some simple exercise instead of watching. If you don’t watch T.V., take periodic breaks. Do a few push-ups or sits-ups, walk around the house. Do some yoga or simple stretches. You’ll find that movement will break the cycle of sitting and nibbling. You’ll find you’re eating less and losing more. To learn more about the effects of stress on weight, click here. Stop with Dinner [NEW PRACTICE] Discuss Stop with Dinner Practice

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16. Buy Whatever or Shop with Purpose

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With big business doing everything it can to induce us to eat the high-calorie, low nutrition food that is so profitable, we must put extra effort to plan what, when, where, and how we will eat. During the next three weeks, make a point to plan your meals, shop well for healthy food, and have healthy snacks with you so you’re not tempted to eat junk food. Here’s a good practice to help with this step: Always make a list before you shop and buy nothing that is not on the list. Think about the foods that are healthy that you plan to buy. When you’re in the market, notice the many enticements that are meant to get you to “buy on impulse.” Smile when you outsmart each one and buy only the healthy foods on your list. And don’t go food shopping when you’re hungry! To learn more about the effects of stress on weight, click here. Shop with Purpose [NEW PRACTICE] Discuss Shop with Purpose Practice Practices page 66 Click here to return to main Aliveguide.

17. Conflicted Feelings or Eat with Gratitude

Best Weight Loss Program
Through most of human history we hunted and gathered our food and recognized the spiritual connection we had with all of nature. Taking time to truly remember the great gift we are given every time we eat can make our meals more pleasurable and peaceful. For the next three weeks, at each meal give thanks to the plants and animals that gave their lives so that you can be alive. Eat every meal with love and gratitude. Practice a simple blessing each time you prepare to eat. Think of each of the foods as living beings. Think about where they lived and the spirit that they embody. As you eat each bite, think how lucky you are to be able to partake of the nourishment each provides. To learn more about the effects of stress on weight, click here. Eat with Gratitude [NEW PRACTICE] Discuss Eat with Gratitude Practice Practices page 67 Click here to return to main Aliveguide.

18. Aerobic Exercise

Best Weight Loss Program
For most of human history we had to move in order to get our food. There was a natural process for expending energy in order to nourish ourselves. We no longer need to walk long distances and chase wild animals in order to get our dinner. We simply walk to the refrigerator or order take out. Most of us recognize that we must expend more energy if we are going to lose weight. Engage in sustained brisk movement (walking, jogging, cycling, aerobic machines, swimming, etc.) for at least 30 minutes at least 3 days during the week. To find out more about exercise and weight, click here. To find out how to get on an aerobic program, click here. Aerobic Exercise [NEW PRACTICE] Discuss Aerobic Exercise Practice Click here to return to main Aliveguide.

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19. Resistance Exercise
One of the great weight loss secrets that few people know is that muscle burns more calories than fat. Having more muscle allows you to burn calories 24 hours a day, even when you’re sleeping. Not only will you feel and look better: when you exercise you will be helping your body lose weight more easily. Do 20 minutes or more of chin-ups, pull-ups, push-ups – or a little weightlifting at least every other day. To find out more about exercise and weight, click here. To find out how to get on a resistance exercise program, click here. Resistance Exercise [NEW PRACTICE]

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20. Flexibility Exercise
In addition to aerobic and strength exercises we need to keep our bodies flexible. There’s nothing that will make us feel less like moving than having a sore back or achy joints. I’ve found that flexibility exercises can make a huge difference in how we feel, particularly as we get older. Engage in a regular exercise program that focuses on flexibility such as yoga or simple stretching at least 3 days a week. To find out more about exercise and weight, click here. To find out how to get on a flexibility program, click here. Flexibility Exercise [NEW PRACTICE]

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21. Water
I first learned about the benefits of drinking water to lose weight when I was in high school. One of the girls in my class always looked beautiful and slim and I asked her how she did it. “Water,” she told me. “The secret is drinking water.” Through most of human history water was the primary liquid we drank each day. Our bodies adapted to taking in 0 calories with this beverage. In modern times we have begun drinking high calorie liquids such as soft drinks, fruit drinks, and other calorie added beverages. Since our body doesn’t register these drinks as “food with calories,” but as “0 calorie water” we tend to eat the same amount of calories in our food, and take in “extra calories” in our drinks. Researchers estimate that putting sweeteners into beverages added 137 calories to the average American’s daily diet between 1997 and 2006. Over a year this surplus can cause a weight gain of about 14.2 pounds. Getting back to the liquid we were built to consume, water, will help us lose weight and improve our health. Water Bonus: Eat soup, lose weight. Dr. Barbara Rolls and her team have been conducting research at Penn State University on how food volume affects appetite. She and her students performed a study in which the same foods — chicken and rice — could be served in three different forms: as a chicken rice casserole, as a chicken rice soup, and as a chicken rice casserole served with a 10-ounce glass of water. The soup-eaters ate 26 percent less during the subsequent meal than either of the other two groups, Rolls found, even though the types and amounts of ingredients in the soup matched those of the water-casserole combination exactly. Click here for next page.

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"Water in food is chemically different than water taken as a beverage," says Rolls. "It leaves the stomach more slowly." And added water may also help people feel fuller because they are conditioned to judge the "appropriateness" of portion sizes. "The serving of soup just looks bigger," Rolls says, "so the brain, as well as the stomach, is satisfied." Over the next three weeks, drink at least six 8-ounce glasses every day and add soup (with broth, not milk or creamyou’re your regular diet. To find out more about the weight-loss and health-giving properties of water, click here. Drink More Water [NEW PRACTICE]

Discuss Drink More Water Practice Click here to return to main Aliveguide. Practices page 72

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22. Sleep and Relaxation
Lack of sleep is significantly associated with weight gain, according to a recent scientific study. The findings represent a prospective analysis of 68,183 women, followed over 16 years, from the Nurses’ Health Study. Over 16 years, women who had 5 or fewer hours of sleep per night gained, on average, 1.04 kg (2.3 pounds) more than those getting at least 7 hours. Women sleeping only 6 hours gained 0.68 kg (1.5 pounds) more than those who slept 7 or more hours per night. According to lead researcher Sanjay R. Patel, M.D., of Case Western Reserve University, “Obtaining an adequate amount of sleep should be considered an integral part of a healthy lifestyle, just as much as eating healthy and exercising regularly.” Click here for next page.

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Here are some things you can do to ensure a good night’s sleep: 4. Do your best to go to bed at the same time each night (even on the weekends) and get up at the same time. Being on a regular schedule will help your body naturally get sleepy at the same time each night. During this time, do things that will help you relax. 5. Don't lie in bed for over 20 minutes without sleeping. Instead, get up and do something that may make you feel sleepy. Take a shower or warm bath, read a book. DON'T get online. Browsing the web is way too stimulating. You'll find yourself hopping from site to site and never getting sleepy. 6. If your mind races with thoughts while you are trying to go to sleep, get up and write down your thoughts. If possible, keep the lights dimmed so that the light doesn't keep you alert. Keep writing until your thoughts stop. If it helps, make a list of things to do in the next few days that will address your racing thoughts. Click here for next page.

1. Turn the lights down in your house an hour or so before you want to go to bed. Turn off the TV and computer at least 30 minutes before you want to go to sleep. Lights, television, and the computer keep you stimulated. Turning these items off will help your body slow down and relax. 2. Make your bedroom a comfortable place to be. Make sure the temperature is right for you, the blinds block out the light, and there's not too much clutter. Even though you don't see the clutter when your eyes are closed, your body senses the clutter or closed in feeling that could keep your senses more alert. 3. While some say that you shouldn't eat before going to bed, a light snack can help some people. The seratonin found in carbohydrate-rich foods can help you get drowsy.

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7. Avoid caffeine, nicotine, and alcohol after noon. They can inhibit your sleep. You may find your sensitivity to these can change over time. In our 20s and 30s we might have been able to drink lots of coffee and alcohol and still sleep through the night. In our 40s, 50s, and 60s, even a small amount of these substances may keep us awake. If sleeplessness persists, you should see a doctor or a sleep specialist. Sleep disorders are quite common and generally responsive to good treatment. Over the next three weeks, get as much sleep as you need (7-8 hours) and make additional time to relax regularly. Enough Sleep [NEW PRACTICE] Discuss Enough Sleep Practice Click here to return to main Aliveguide. Practices page 75

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23. Multivitamin
Most nutrition experts now agree that taking a multivitamin each day will help keep us healthy. Theoretically we can get all our nutrition needs met by eating well. However, as our soils get worse and the quality of our food declines, making sure we get all that we need by taking a supplement is good insurance. Plus, new evidence shows that the calcium you get in a good supplement (along with eating well) can actually help remove tfat from your body. ake a good multivitamin once a day. To find out more about what multivitamin you should take, click here. Multivitamin [NEW PRACTICE] Click here to return to main Aliveguide.

Discuss Multivitamin Practice

24. Sugar

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Many of us find that we crave foods with extra sugar. Food manufacturers know that and go out of their way to get us hooked. If you find you have a hard time staying away from candy, soft drinks, donuts, etc. you may need to eliminate them for awhile in order to break the habit. Eliminate sugar, honey, corn syrup, candy, jelly, soft drinks, donuts, etc. from your diet for three weeks. At the end of three weeks, evaluate the experience: Ask yourself the following questions: • • • • Which foods did I easily eliminate? Which ones were difficult to stop eating? What did you learn about your level of addiction? Do you feel it would be better to eliminate these foods permanently? (If not, keep an eye on how your relationship with sugar evolves over time. If you find Click here to return to main Aliveguide. Discuss Eliminate Sugar Practice you can’t stop when you want, if you binge on sugarladen foods, if sugar interferes with your ability to lose weight and keep it off, you may want to consider eliminating it in the future.)

Eliminate Sugar [NEW PRACTICE]

25. Chocolate

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Many of us can’t resist anything chocolate. We may be eating well, but are overcome with a craving for chocolate ice-cream, some tasty fudge, or a slice of chocolate cake. If you think you are hooked on chocolate you may want to eliminate it from your diet for a time and evaluate how it affects you. Eliminate chocolate from your diet for 3 weeks. At the end of 3 weeks, evaluate the experience: Ask yourself the following questions: • • • Was it easy to stop eating chocolate or was it very difficult? What did you learn about your level of addiction? Do you feel it would be better to eliminate chocolate permanently? (If not, keep an eye on how your relationship with chocolate evolves over time. If you find you can’t stop when you want, if you binge on chocolate-laden foods, if chocolate interferes with your Click here to return to main Aliveguide. Discuss Eliminate Chocolate Practice ability to lose weight and keep it off, you may want to consider eliminating it in the future.)

Eliminate Chocolate [NEW PRACTICE]

26. Cheese

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Most of us grew up believing that cheese was good for us. We were raised on grilled cheese sandwiches and when pizza was invented it seemed like a gift sent from heaven. Now we recognize that cheese can be addictive. If you think cheese may be a problem for you, try eliminating it for a time and evaluate how you feel. Eliminate cheese from your diet for 3 weeks. At the end of three weeks evaluate the experience: Ask yourself the following questions: • • • Was it easy to stop eating cheese or was it very difficult? What did you learn about your level of addiction? Do you feel it would be better to eliminate cheese permanently? (If not, keep an eye on how your relationship with cheese evolves over time. If you find you can’t stop when you want, if you binge on cheesy Click here to return to main Aliveguide. Discuss Eliminate Cheese Practice foods, if cheese interferes with your ability to lose weight and keep it off, you may want to consider eliminating it in the future.)

Eliminate Cheese [NEW PRACTICE]

27. Meat

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Meat is another food we were told was essential to our well being. It’s difficult to believe that we could actually get addicted to hamburgers, fried chicken, or pork chops. Meat is so much a part of many people’s diets that they can’t imagine living without it. Whether you feel you are hooked or not, it may be good to try taking a break for a short time and see how you feel. When I eliminated meat from my diet I was amazed that the “stuffed” feeling I always had wasn’t natural, but was caused by all the meat I was eating. Action: Eliminate meat (beef, chicken, pork, lamb, etc.) from your diet for 3 weeks. At the end of 3 weeks, evaluate the experience. Ask yourself the following questions: • • Was it easy to stop eating meat or was it very difficult? Are there some types of meat you seem to crave over others (i.e. steak, chicken, pork, etc.)? • • What did you learn about your level of addiction? Do you feel it would be better to eliminate meat permanently? (If not, keep an eye on how your relationship with meat evolves over time. If you find you can’t stop when you want, if you binge on certain meats, if eating meat interferes with your ability to lose weight and keep it off, you may want to consider eliminating it in the future. )

Eliminate Meat [NEW PRACTICE] Discuss Eliminate Meat Practice Click here to return to main Aliveguide.

28. Bread and Other Bakery Goods

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For me baked goods were my downfall. I couldn’t pass a bakery without going in to see what was good. I couldn’t imagine anything better than eating a huge cinnamon roll and would usually have a second or a third. I’d sometimes buy a loaf of freshly baked bread and eat the whole thing on my way home. If bakery goods are your downfall you may want to take a break and evaluate how you feel. Eliminate bakery goods (bread, muffins, pastries, cookies, cake, bagels,) from your diet for 3 weeks. At the end of 3 weeks, ask yourself the following questions: • • Was it easy to stop eating bread and other bakery products or was it very difficult? Are there some types of baked goods you seem to crave over others (i.e. bread, muffins, pastries, cakes, bagels, etc.)? What did you learn about your level of addiction? • Do you feel it would be better to eliminate baked goods permanently? (If not, keep an eye on how your relationship with baked goods evolves over time. If you find you can’t stop when you want, if you binge on breads, muffins, pastry, cookies, if eating them interferes with your ability to lose weight and keep it off, you may want to consider eliminating them in the future.)

Eliminate Bakery Goods [NEW PRACTICE]

Discuss Eliminate Bakery Goods Practice

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Section 1: What You Eat
Most of us have a general idea of what we should eat, but often need more specific information that is simple, straightforward, and easy to remember. In this section you’ll learn about the best vegetables, fruits, whole grains, healthy fats, proteins, and fiber you need to eat. You’ll also learn about the most common foods you should stay away from.

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Section 2:

How You Eat

Many people don’t realize that how you eat is as important as what you eat. For instance, when we eat in a hurry we often eat the wrong kinds of foods or over-eat foods that may be healthy but can add extra weight when we eat too much. Skipping breakfast, eating late at night, using food to feed our emotional hunger are all ways we eat that can add to our weight problem. In this section you’ll learn to identify and develop healthy eating practices. To learn more about the effects of stress on weight, click here.

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Section 3: Active Support for Weight Loss
In this section you’ll learn about activities you can engage that will help you lose weight and stay healthy. You’ll learn about the three kinds of exercises that are best for weight-loss. You will find out why water is so important to weight loss and why an inexpensive multivitamin can be the best health insurance you can acquire. Finally, you’ll learn why getting enough sleep can help you lose unwanted pounds. To find out more about exercise and weight, click here.

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Section 4: Breaking Food Addictions
Most people who have tried to lose weight find that there are certain kinds of foods that they continue eating even though they know it makes them fat. For some it is ice cream, chocolate, or pastries. For others it is pizza, pies, or creamy pasta. In this section you’ll learn about the science of food addictions and learn why people can get hooked on sugar, chocolate, cheese, meat, and baked goods. More importantly you’ll learn how to break these addictions so that your weight-loss program isn’t sabotaged. Click here to return to main Aliveguide.

Resources: Weight-Loss Experts and Books

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The following experts can give you additional information on losing weight and staying healthy. Many offer specific guidance on food choices, recipes, and exercise programs that will be helpful to you as you go through this guide. 1. Neal Barnard, M.D., is one of America’s leading advocates for health, nutrition, and higher standards in research. Dr. Barnard is founder and president of the Physicians Committee for Responsible Medicine (PCRM). He is also president of The Cancer Project, a nonprofit organization advancing cancer prevention and survival through nutrition education and research. Called by Dr. Andrew Weil, “one of the most responsible and authoritative voices in American medicine today,” Dr. Barnard is the author of 9 books, including Breaking the Food Seduction and Dr. Neal Barnard’s Program for Reversing Diabetes. Professor Emeritus of Nutritional Biochemistry at Cornell University. He is the author of The China Study: Startling Implications for Diet, Weight Loss and Long-term Health. Called the most comprehensive study of nutrition ever conducted, The China Study was the culmination of a twenty-year partnership of Cornell University, Oxford University and the Chinese Academy of Preventive Medicine. 3. Garry Egger, Ph.D., M.P.H., is an Adjunct Professor of Health Sciences at Deakin University and the originator and Scientific Director of the GutBusters men’s “waist loss” program. He was part of the Australian Government’s Strategy Development Team for “Acting on Australia’s Weight Problem” and is the author of the National Guidelines for Physical Activity and National Clinical Guidelines for Weight Control and Obesity Click here to go to next supplemental page.

2. Dr. T. Colin Campbell has been at the forefront of nutrition research for more than 40 years. He is Jacob Gould Schurman

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Resources: Weight-Loss Experts and Books (cont.)
Management. He has written 25 books and over 100 scientific publications on weight management and health. He is also the co-author, with Dr. Andrew Binns, of The Experts’ Weight Loss Guide. 4. Larrian Gillespie, M.D., is an expert on dietary information for men and women going through the change of life. Known for her ability to relay complicated medical information in a patient and friendly manner, she has appeared on Good Morning America, CNN, and many other national programs. She is the author of The Goddess Diet, The Gladiator Diet, and You’re Not Crazy, It’s Your Hormones. 5. John A. McDougall, M.D., is the founder and medical director of the nationally renowned McDougall Program, a ten-day residential program located in Santa Rosa, California. Dr. McDougall has been studying, writing and "speaking out" about the effects of nutrition on disease for over 30 years. He has developed a nourishing low-fat, starch-based diet that not only promotes a broad range of dramatic and lasting health benefits such as weight (fat) loss, but most importantly can also reverse serious illness, such as heart disease, without drugs. Dr. McDougall is the author of numerous best-selling books including: 12 Days to Dynamic Health, The McDougall Program for Maximum Weight Loss, and The McDougall Program for Women. 6. Dr. Marion Nestle is professor and chair of the Department of Nutrition, Food Studies and Public Health at New York University, and editor of the 1988 Surgeon General’s Report on Nutrition and Health. Her degrees include a Ph.D. in molecular biology and an M.P.H. in public health nutrition, both from the University of California, Berkeley. Her research focuses on the politics of food with an emphasis on the role of food marketing as a determinant of dietary choice. She is the author of Food Politics and What to Eat Click here to go to next supplemental page.

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9. John Robbins is considered one of the world’s leading experts on the dietary link between the environment and health. He is the author of the million-copy best-seller Diet for a New America and Healthy at 100. He is the founder of EarthSave International, a nonprofit organization dedicated to healthy food choices, preservation of the environment, and a more compassionate world. 10. Michael F. Roizen, M.D., is a professor of anesthesiology and internal medicine and chair of the Division of Anesthesiology, Critical Care Medicine, and Comprehensive Pain Management at the Cleveland Clinic. Author of Real Age: Are You as Young as You Can Be? and co-author with Dr. Mehmet C. Oz, M.D., of You on A Diet: The Owner’s Manual For Waist Management. 11. Elizabeth Somer, M.A., R.D., is a nationally recognized nutrition expert and award-winning writer. She is former consultant to Good Morning America, a contributing editor to both Shape and Eating Well magazines, and the author of nine

Resources: Weight-Loss Experts and Books (cont.)
7. Mehmet C. Oz., M.D., is a professor and vice chairman of surgery as well as director of the Cardiovascular Institute and Integrated Medical Center, New York Presbyterian-Columbia University. Dr. Oz is the author of over 350 original publications, book chapters, abstracts, and books. He has received several patents. He is co-author with Dr. Michael F. Roizen of You on a Diet: The Owner’s Manual For Waist Management. 8. Pamela Peeke, M.D., M.P.H., is a nationally recognized physician, scientist and expert in the fields of nutrition, metabolism, stress and fitness. She is Assistant Clinical Professor of Medicine at the University of Maryland School of Medicine. She devoted three years to investigating the link between stress and fat at the National Institutes of Health as a senior research fellow. She is author of Fight Fat After Forty and Fit to Live.

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Click here to go to next supplemental page. to Healthy Eating and co-author with Mollie Katzen of Eat, Drink, & Weigh Less. 14. Judith J. Wurtman, Ph.D., is a Research Scientist at Massachusetts Institute of Technology (MIT), the founder and director of Harvard University's TRIAD Weight Management Center and a co-founder of Adara Weight Management and Back Bay Scientific. Dr. Wurtman received her Ph.D. in cell biology from George Washington University, took additional training as an NIH Postdoctoral Fellow in nutrition/obesity, and then established a research career on these topics becoming a recognized authority on the causes and treatments of various types of obesity. She is the author of The Serotonin Solution: The Potent Brain Chemical That Can Help You Stop Bingeing, Lose Weight, and Feel Great.

books on nutrition and weight loss, including The Origin Diet: How Eating Like Our Stone Age Ancestors Will Maximize Your 12. Andrew Weil, M.D., is a graduate of Harvard Medical School. He is Clinical Professor of Medicine at the University of Arizona and director of the Program in Integrative Medicine at that institution. He is one of the world’s leading experts on optimal health. He is the author of many books including Healthy Aging, The Healthy Kitchen, and Eating Well for Optimum Health: The Essential Guide to Food, Diet, and Nutrition. 13. Walter Willett, M.D. is professor of epidemiology and nutrition at the Harvard School of Public Health and professor of medicine at Harvard Medical School. He is a member of the Institute of Medicine of the National Academy of Sciences, and one of the world’s leading experts on nutrition. He is the author of Eat, Drink & Be Healthy: The Harvard Medical School Guide

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behavior, urban planning, health economics, physiology, psychology, genetics, and clinical medicine.

On-Line Weight-Loss Resources
1. Center for Science in the Public Interest. Since 1971, the Center for Science in the Public Interest has been a strong advocate for nutrition and health, food safety, alcohol policy, and sound science. Its award-winning newsletter, Nutrition Action Healthletter, with some 900,000 subscribers in the United States and Canada, is the largestcirculation health newsletter in North America. Link: 2. Interdisciplinary Obesity Center Directed by Dr. Barry M. Popkin, author of The World is Fat, the Inter-Disciplinary Obestity Center engages researchers from vantages such as nutrition, epidemiology, health

Link: 3. Nutrition Source Nutrition Source is a web site maintained by the Department of Nutrition at the Harvard School of Public Health. A lot of confusing information about nutrition gets batted about in the media and certain health circles, making it very hard to know what to eat. The Nutrition Source cuts through all that, providing clear tips for healthy eating and dispelling a few nutrition myths along the way. Link: 4. Obesity in America

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This is a project of Endocrine Society, which is the world’s largest and most active professional organization of endocrinologist. Founded in 1916, the Society is internationally Click here to go to next supplemental page.

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On-Line Weight-Loss Resources (cont.)
known as the leading source of state-of-the-art research and clinical advancements in endocrinology and metabolism. Link: 5. Physicians Committee for Responsible Medicine Founded in 1985, the Physicians Committee for Responsible Medicine (PCRM) is a nonprofit organization that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in research. Link:

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What is a Processed Snack Food Anyway?
With so much corporate hype it’s difficult to know what kinds of snacks we should stay away from. So what is a snack food? A snack food is seen in Western culture as a type of food not meant to be eaten as a main meal of the day, but one that is intended rather to assuage a person's hunger between these meals, providing a brief supply of energy for the body, or as a food item consumed between meals purely for the enjoyment of its taste. What is a processed snack food? Food processing takes raw ingredients and transforms them into a product that generally costs more and is less healthy. Think potatoes into potato chips and French fries. Think corn into corn chips and corn sweeteners. Examples of processed snacks to avoid include:



Other snack foods

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In the past many nutrition experts told us that we didn’t need to take vitamins. If we ate the right foods we would get all the nutrients we needed. However, things have changed in the last few years. Now, the health experts recommend that we take a daily multi-vitamin to insure that we get the nutrients we need to stay healthy. “Even a healthy, richly varied diet may not provide enough of some nutrients in amounts that help protect us against illness,” says Dr. Andrew Weil. “Though we used to think of vitamins and minerals as important in preventing deficiency diseases such as scurvy (from too little vitamin C), today we know that certain vitamins can help protect us from cancer and cardiovascular problems. I recommend a good daily multivitamin.” Walter Willett, M.D., professor of epidemiology and nutrition at the Harvard School of Public Health agrees. “For about a dime a day,” he says, “you can enjoy the benefits of some pretty decent health insurance. It comes in a pill form—as a

• • •

cheese puffs/chees e curls pretzels potato chips pork rinds

• • • •

chocolate bars jelly beans gumdrops hard candy

• • • •

jerky crackers cookies/biscuits doughnuts

• tortilla chips Healthy, unprocessed snacks include fruit, vegetables, whole grains, nuts, etc.

We’ve grown so accustomed to thinking “snacks” as processed foods, it’s difficult to think of snacks as healthy, whole foods that come directly from the ground to our bellies. Click here to return to main Aliveguide.

Why We Need a Daily Multi-Vitamin

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multivitamin. He goes on to say that vitamins are not a replacement for healthy eating. “But a vitamin supplement can be a reliable backup plan—a way to fill any nutrient gaps that can show up from time to time, even in a healthy diet.” With so many vitamins on the market, how is one supposed to decide which ones to take? Fortunately the answer is simple. “Don’t be taken in by fancy labels and promises of ‘megadoses’ or ‘all natural’ sources,” says Dr., Willett. He says that any RDA multivitamin (that is, any multivitamin that contains the Recommended Dietary Allowances of the vitamins and minerals we need) is sufficient. Even inexpensive store brands will give us most of what we need. One exception is likely to be vitamin D. The RDA is only 400 international units (IU) per day, but recent research indicates that most people would be better off with at least 1,000 (IU) Click here to go to next supplemental page. per day. So you may want to take some extra D with your multivitamin to make up the difference. There will undoubtedly be new research coming out on specific vitamins, but taking a good multivitamin, along with eating well, will keep you healthy until there is clear evidence that you need more.

Bit of Wisdom: Take care of your body. It’s the only place you have to live. --Jim Rohn

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Why We Need a Daily Multi-Vitamin (cont.)

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If you’ve ever tried to lose weight you know that you can be doing well, feeling wonderful that the pounds are coming off and what you are doing is working. Then you get on the scale and there is no change. You wonder if you’re doing something wrong. (Well, sometimes you’ve slipped back into old patterns and you have to get back on track.) Or you begin to think that the program isn’t working and you want to toss it out and try something new. (There are always “new” programs trying to get you to try their approach.) What few people really understand is that weight loss is never linear, no matter what you do. It makes perfect sense if you think about it. Our bodies evolved during a period where food was scarce and we had to be sure we wouldn’t starve. Holding on to some extra fat could mean the difference between life and death during a famine. When we start to lose weight, our bodies adjust by changing things like our hunger level, the rate at which we burn energy, and our metabolism. When we lose weight, these changes come

Why Did I Stop Losing Weight: Dealing With Plateaus

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into play to act against us. Plateaus are nature’s say of being sure we don’t waste away. Weight loss plateaus are universal. Even someone starving to death will hit spots where weight loss stops for a while as the body adjusts to what is going on. For those of us who wish to lose weight, plateaus can be discouraging, but if we understand them they won’t throw us off. According to Dr. Garry Egger, one of the world’s leading experts on weight loss, plateaus can occur at the beginning of a weight loss program, in the middle, or near the end. Everyone is different. But the key to getting through the inevitable plateaus where we don’t seem to be losing weight is to change our current patterns. Based on years of experience here are Dr. Egger’s best suggestions: Click here to go to next supplemental page.

Why Did I Stop Losing Weight: Dealing With Plateaus (cont.)

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General • Take a holiday • Go to bed earlier • Get up later • Go camping • Go walking • Try a different sexual experience Energy intake • Try new foods • Change eating patterns • Try different drinks • Eat different foods Click here to go to next supplemental page. • Go low carb (for a while) • Change drinks Energy expenditure • Try different exercises • Add weights to exercise • Increase speed • Walk a different route • Walk backwards • Stand for longer

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Bit of Science: Obesity May Be Contagious Having a spouse, friend, or family member who becomes obese may raise your risk of putting on weight yourself. An analysis of 32 years’ worth of obesity data on more than 12,000 people suggests that someone’s chance of becoming obese increased by 57 percent if he or she has a friend who becomes obese, 40 percent if it’s a sibling, and 37 percent if it’s a spouse. Researchers also found that when someone lost weight and was no longer obese, friends and family tended to lose weight too. --New England Journal of Medicine, July 26, 2007 Takeaway: Getting your friends and family to lose weight with you benefits everyone. The National Weight Control Registry (NWCR), established in 1994 by Rena Wing, Ph.D., from Brown Medical School, and James O. Hill, Ph.D., from the University of Colorado, is conducting the largest investigation of long-term successful weight-loss maintenance in the country. Given the prevailing belief that few individuals succeed at long-term weight loss, the NWCR was developed to identify and investigate the characteristics of individuals who have succeeded at long-term weight loss. The NWCR is tracking over 5,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. All those in the program have lost at least 30 pounds and kept them off for at least a year. Many have lost much more—the average is a 70-pound weight loss maintained for six years. “If you look at how they lost weight, there’s no commonality at all, Hill says. “But if you look at how they kept it off, there’s a lot of commonality.” Here’s what successful people have done to maintain their weight loss:

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Wisdom from Those Who Have Experienced Long-Term Success

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• Movement. People in the registry get an average of an hour of physical activity every day, with some exercising as much as 90 minutes a day. Fat reduction. They also keep the fat in their diet relatively low, at about 25 percent of their calorie intake. Eat breakfast. Nearly all of the men and women in the registry eat a good breakfast every day. Weigh regularly. Most all of them weigh themselves regularly. This offers continuous feedback and helps prevent relapse. • Watch less T.V. The most successful men and women who maintained their weight loss over many years watched less than 10 hours of T.V. a week. Accept their program as a way of life. They accept that the way they live improves their state of mind. “They tell us two things,” Hill says. “The quality of life is higher—life is better than before.” And “they get to the point with physical activity where they don’t say they love it, but they say ‘it’s part of my life.’”

• •

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Bit of Wisdom: Ultimately the only power to which man should aspire is that which he exercises over himself. --Elie Wiesel

Wisdom from Those Who Have Experienced Long-Term Success (cont.)

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What To Do When We Lapse, Relapse, or Collapse
The reality of healthy weight loss is that we’re never going to be consistently successful all the time. As in skiing, falling down is part of the process. We will all take many spills during our lives. In our program to maintain a healthy weight throughout our lives there are three kinds of spills: (1) Lapses, (2) Relapses, (3) Total collapse. A Lapse: There are times when we are doing well. We feel we are doing the right things and avoiding the wrong things. We are proud of our progress. Then, we have a lapse in judgment. It may be eating that piece of chocolate cake we swore we’d avoid. It could be missing our exercise class simply because we didn’t feel like doing it that day. Click here to return to main Aliveguide. A lapse is a short-term fall from program. The key to a lapse is not to let it turn into a relapse. When you have a lapse, review

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the reasons you wanted to lose weight. Check in with yourself to see what may have caused the lapse and get back on program. A Relapse: A relapse is a more global fall from the program. If a lapse is a small slip, a relapse is a major fall. A relapse usually occurs when there are major stressors going on in our lives. We may be experiencing work stresses, family problems, or an emotional meltdown. Whatever the cause, we find we are eating in old, unhealthy ways or have stopped doing our exercise program for a week or more. The key to dealing with a relapse is to avoid a total collapse. Don’t get down on yourself (feeling ashamed and guilty just feeds our hunger for unhealthy food). Don’t give up. Go back and review your reasons for wanting to lose weight. Update them if necessary. Talk to friends and family. Look closely at Click here to go to next supplemental page.

What To Do When We Lapse, Relapse, or Collapse (cont.)
what kind of life-change or stresses may have caused the relapse. Address them directly and re-commit to your program. A relapse is only a disaster if you give up your program. Get back on board as soon as you can. Click here to learn more about stress and weight control. A Collapse: Some people will experience a total collapse. Life overwhelms us and we turn to food for comfort and support. We lose our motivation to lose weight and become discouraged at the possibility of success. We may balloon back to where we were or even surpass our previous weight. In order to recover from a collapse we may need serious intervention. Talk to your doctor or counselor. Find out what caused the collapse. You may need to take care of some life issues before you are ready to start your program again.

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Remember, when we began the program we told you it wouldn’t be easy. There are many forces in the society that can pull as away from our program. If you have collapsed, it may be that the forces surrounding you were just too strong. The only way you can fail after a collapse if you refuse to get up and try again. Relapse Practice Bit of Wisdom: It’s not whether you get knocked down; it’s whether you get up. --Vince Lombardi When you’re ready, get back on program. Many people feel awful about starting over after they’ve been doing OK. Believe me you’re not the only one that begins again. It happened to me and it happens to many people. The truth is we never really start over. Everything we have learned and all our experiences, including the negative ones will help us to do better next time. Click here to go to next supplemental page. Given what we are up against, most of us will relapse at some time. No matter how hard we work and how effective our program is, the forces of fat will impinge upon us and we will relapse. Here is a practice to do when that happens. 1. Release guilt and shame.

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Whenever we fall short of our goals we automatically fall into shame and guilt. Imagine that you are on a bridge over a beautiful stream. Imagine that you take any guilt and shame you feel and throw it off the bridge. Let the stream gently carry it away. 2. Go back and re-read the reasons you wanted to lose weight in the first place. Are they still important to you now? If you answer "yes," as I expect you will, go on to #3. 3. Think of every relapse as a teacher, rather than an indicator that you are bad. Ask yourself what does this relapse have to teach me? For some it will be that we need more support from our community. For others, it might teach us that we can't eat just a little piece of chocolate cake. Whatever the lesson, take it in and learn from it. Click here to go to next supplemental page. 4. With your new information in mind, make a new commitment to your program. You may need to go back and take on earlier steps that you had once completed. That doesn't mean you have failed. It simply means you need to deepen your practice so that you won't get derailed the next time a temptation comes your way.

5. Give yourself a big pat on the back for recommitting to your program. Many people use a relapse as an excuse for giving up. "What's the use," they say. "I knew this wasn't going to work." Successful people use relapse as a spring board to the next level of success. Click here to return to main Aliveguide.

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Every program that talks about what foods we should eat and how much tells us that we should eat a certain number of servings. We are told to limit ourselves to one or two servings a day of some food we would like to eat a whole lot of. Or we should eat 5-7 servings of something we’re not sure we can eat one of. And what is a serving anyway? Most weight loss programs aren’t very helpful. They tell us that a serving is so many ounces, grams, or cups. But who carries measuring devices around with them? In our “super-size” world, we’ve come to think of a serving as more than it actually is. That can work against us if we’re trying to limit the amount we eat (like meat or cheese). However, it can work for us when we’re told to eat more servings of fruits and vegetables. When you find out how much a serving of fruit or vegetables actually is, you’ll find it’s easy to eat lots of servings. Here are some simple ways of measuring a serving:

What is a Serving?

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1. Make a fist: That’s about 1 serving of rice, pasta, fruit, or vegetable (Most apples are bigger than your fist, so you’re getting more than 1 serving. Same with vegetables. It doesn’t take a lot of vegetables to get a fist-size portion.) 2. Look at your palm: A portion of meat, fish, or poultry will fit there. (Have a big steak or prime rib and you may be eating 2 or 3 portions.) 3. Hold up your thumb: That’s about (1oz) of cheese. 4. A hand-full (between fingers and thumb pad): 1 portion nuts. 5. Tip of thumb: A portion of cooking oil, mayonnaise, dressing, butter, sugar. Hint: We know salads are good ways to get those veggies in. Many pour a lot of fattening dressing over the salad and ruin things. A trick I learned in Weight-Watchers was to dip your fork in the dressing, spear your salad. You’ll get the taste and use very little dressing. Click here to return to main Aliveguide.

Why Stress makes Us Fat and What We Can Do to Stay Thin
Bit of Science: Stress Can Make You Fat Stress can be defined as a state of threatened homeostasis or disharmony. Recent data indicate that chronic stress is associated with disruption of metabolic homeostasis that contributes to the clinical presentation of visceral obesity, type 2 diabetes, atherosclerosis and metabolic syndrome. Notably, indices of stress in the modern western societies correlate with the increasing incidence of both obesity and the metabolic syndrome which have reached epidemic proportions over the past decades. --Hormone and Metabolic Research, June, 2007. Takeaway: Reducing stress in your life and help you lose weight and keep it off.

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Why Stress makes Us Fat and What We Can Do to Stay Thin (cont.)
So the more stress in our lives, the more cortisol is released, the hungrier we get and the more we eat. If that weren’t bad enough, the weight we gain from stress eating accumulates around our waists, the most dangerous place to put on weight. Too much fat on your thighs or buttocks may result in mental pain, but adding fat around the waist is associated with increased risk of heart disease, diabetes, and cancer. Another piece of the puzzle of why stress makes us fat was discovered by Dr. Judith Wurtman at the Massachusetts Institute of Technology. “It is apparent,” says Dr. Wurtman, “that stress-induced overeating is not a problem of lack of willpower or restraint, but is caused by changes in the brain system that regulate our mood and our appetite. I call this system the stress-management system. The key to it is the brain chemical serotonin. Serotonin’s activity keeps our emotions and eating under control. When serotonin is not able

We all know that stress can make us frazzled and depressed, and we are now finding that stress can make us sick. But did you also know that stress can make you fat? And keep you fat. It's a scientific fact. According to Pamela Peeke, M.D., one of the world’s experts on stress and weight-loss, “When stress hits, various brain chemicals are released to help the body handle its physical response. One of those chemicals is a powerful appetite trigger.” Recent scientific studies show that high levels of cortisol caused by chronic stress have a deleterious effect on the body and can also give us a raging appetite. As Dr. Peeke has found, “It appears that one of cortisol’s major roles is to help refuel the body after each stress episode,” says Dr. Peeke. “Uncontrolled or Toxic Stress keeps the refueling appetite on, thus inducing stress eating and weight gain.” Click here to go to next supplemental page.

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to function normally due to stress, the result is often an uncontrolled emotional state and binging.” Contrary to what many of us have been taught to believe, a carbohydrate-rich diet is the key to keeping serotonin levels up. "Eating carbohydrates had a profound and dramatic effect in improving mood," Dr. Wurtman noted. "I'm talking about anger, irritability, depression, difficulty concentrating, mental fuzziness. We found that you could reverse those mood changes with carbohydrate-rich foods in about 30 minutes." The reason may be very simple, she notes: the body uses carbohydrates to manufacture serotonin. "When you eat carbohydrates and make more serotonin, mood disturbances that you may have been suffering can go away," she says. There is one caveat, though: Eating a fatty food along with the carbs slows down digestion and inhibits this feel-good response. Fats actually block our emotional response and cause us to feel numb. Click here to go to next supplemental page. So the bottom line is this. In order to lose weight, we have to control stress. One way to do that is through a diet rich in complex carbohydrates such as those found in vegetables, whole grains, and beans. Another way is by engaging specific stress-reduction exercises.

Bit of Wisdom: FOOD IS FUEL. It is NOT love. It is NOT comfort. It is NOT reward. It is NOT entertainment. FOOD IS FUEL. --Weight Watchers

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The core practices of the third section of this weight-loss program have to do with movement and returning to the healthy practices for which our bodies were built. Exercise has been a part of our lives since humans first walked the savannas of Africa hunting and gathering the necessities required for life. In their book The Paleolithic Prescription, authors S. Boyd Eaton, M.D., Marjorie Shostak, Ph.D, and Melvin Konner, M.D., Ph.D., tell us about the importance of exercise in maintaining an irritability-free and healthy lifestyle. "Our genetic constitution has been selected to operate within a milieu of vigorous, daily, and lifelong physical exertion," they say. "The exercise boom is not just a fad; it is a return to 'natural' activity—the kind for which our bodies are engineered and which facilitates the proper function of our biochemistry and physiology." Click here to return to main Aliveguide. During our Paleolithic past, we got all the necessary exercise we needed just going about our daily lives. However, in a

Exercise and Weight Loss

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world where our exercise involves hitting keys on the computer, lifting our cell phone to our ear, thumbing the remote for the T.V. and walking to the refrigerator for a snack and a beer, we need to go out of our way to build exercise into our lives. I have found that a complete program for physical fitness involves three main components: 1. Cardiorespiratory (aerobic), 2. Strength, and 3. Flexibility. Good cardiorespiratory endurance means that activities requiring stamina (such as soccer, swimming, running, and basketball) can be maintained for relatively prolonged periods. Building muscle not only keeps us fit, but muscle burns more calories than fat so we lose weight even when we’re sleeping. Flexibility keeps all the parts working well and protects against the “creakiness” of old age. Click here to go to next supplemental page. Bit of Science: Diet & Exercise Together Is Best for Weight Loss & Health A meta-analysis of 32 randomised controlled trials involving obese patients showed that moderate and well-balanced calorie restriction is more effective than any other diet, resulting in an average weight loss of about 5 kg after one year. A meta-analysis of 35 randomised controlled trials involving obese patients showed that a combination of dieting and increased exercise is more effective than either measure alone. Increasing physical activity also helps to maintain weight loss. --Prescrire International, August 16, 2007. Takeaway: Slow, steady weight loss and enjoyable physical activity are the keys to losing weight and keeping it off.

Exercise and Weight Loss

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Eaton, Shostak, and Konner remind us that "People who do systematic exercise significantly improve their aerobic fitness, reduce their percentage of body fat, lower their blood pressure and pulse, lower their 'bad' LDL-cholesterol values, increase their proportion of ‘good’ HDL-cholesterol, lower their blood sugar and insulin levels, and lower their level of serum triglycerides." Here are some guidelines I have found helpful in beginning an exercise program: 1. Realize it’s never too late to begin. Whether you have never exercised in your life or you were a world-class athlete who hasn’t done anything for years, you can begin now. Studies have shown that even those who begin exercising in their 70s and 80s soon gain endurance, strength, and flexibility. Click here to go to next supplemental page.

2. Take the first step. The first step is the hardest. But do it. Start now and move ahead one step at a time. Once you get going you will find the benefits you feel will make you want to continue. 3. Movement is the key to losing weight. If you’re not the kind of person who likes to “exercise” or go to the gym, don’t worry. Think of ways to move more. Walking is one of the best ways to lose weight. You can do it most anywhere; it doesn’t require special equipment; and it’s nice to do with a friend. 4. Make the early steps small ones.

Exercise and Weight Loss (cont.)

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The key to developing an exercise program is to see it as a lifelong practice. Start slow and work up. Find movement that is enjoyable. Remember the saying, “It’s hard by the yard, but a cinch by the inch.” Start by walking a short distance, begin some easy stretches, or do a few easy pushups. Add more slowly. 5. Gradually build up to a basic health level. What is a basic health level? According to the World Health Organization (WHO) and the World Association of Sports, “Adults should engage in moderate physical activity for at least 30 minutes every day, e.g. walking at a fast pace, hiking, or climbing stairs.” If you enjoy going to a gym, find one that provides a variety of activities. If you like doing it on your own, develop a program that you can enjoy every day. Click here to go to next supplemental page.

Exercise and Weight Loss (cont.)
6. Find a balance between aerobic exercise, strength training, and flexibility. Most of us tend to be drawn more toward one type of exercise than the others. Some enjoy lifting weights. Others are more drawn towards the flexibility benefits of yoga. Some enjoy feeling their heart and lungs expanding as they jog through the country. Wherever you are drawn initially start there. Then add in the other types of exercises as you go. 7. Do your workouts with a friend. It’s so much easier to stay on a regular program of exercise if you do it with a friend. You have the social interaction that has its own benefits. You rely on each other’s presence so you avoid finding reasons you can’t do your workout. The good

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feelings that come from movement are reinforced when you both feel the benefits. Don’t limit it to two. Many people find that a group of friends makes it even more enjoyable. 8. Be sure to warm up. We often feel we don’t have enough time to get everything done. Once we begin an exercise program, we want to get through it as quickly as possible. We may see the benefits of exercise, but we still feel we have to “get back to work.” Remember that movement may be the most important “work” you’ll ever do. Take your time. Warming up before you begin can insure that you don’t get injured. Once you get hooked on exercise you won’t want to miss it.

Exercise and Weight Loss (cont.)
9. When you’re tired and don’t want to move, exercise. Many of us don’t exercise because we just feel too tired. After a long day at work, the last thing we want to do is go out and exercise (exercising in the morning may help that). I’ve found that this is just the time when I need exercise the most. Our fatigue is more often mental than physical. Getting some movement in, even if it is less than usual, will often energize us. I almost always feel less tired and more relaxed after I exercise. Bit of Wisdom: You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She’s 97 today and we don’t know where the hell she is.

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--Ellen DeGeneres

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Aerobic Exercise
10. Look for ways to build movement into your life. Our hunter-gatherer ancestors never thought about exercise. They just lived their lives. The more we can build exercise into our life, the easier it is. Here are some ideas. Add your own:
• • • • • •

Calories Burned in One Hour of Exercise If you are an exercise enthusiast or exercise to manage your weight, you probably wonder how many calories you burn. This chart, developed by the Mayo Clinic, shows the estimated number of calories burned while performing a variety of exercises for one hour. The estimated numbers represent a moderate-intensity exercise level. For both lighter and heavier body weights, you can calculate the approximate number of calories burned by selecting the maximum number of calories used from the column for a 170to 180-pound person. Multiply this figure by your weight and divide by 175. For example, if you weigh 220 pounds, jogging uses: 656 175 x 220 = 825 calories an hour

Do knee bends while brushing your teeth in the morning and evening. Don’t use elevators. Take the stairs. Find reasons to walk instead of driving short distances. Do stretches while you’re waiting for your computer to download information. Alternate sit-ups and push-ups during T.V. commercials. When walking to the mall, the market, doing errands, take the long way around.

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Activity duration) (one-hour Calories burned 140to person Aerobic dancing Backpacking Badminton Bicycling (outdoor) Bicycling (stationary) Bowling Canoeing Dancing Gardening Golfing (carrying bag) Hiking Jogging, 5 mph 416-442 448-476 288-306 512-544 448-476 192-204 224-238 288-306 256-272 288-306 384-408 512-544 150-pound 170- to 180-pound person 501-533 539-574 347-369 616-656 539-574 231-246 270-287 347-369 308-328 347-369 462-492 616-656

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Racquetball Rope jumping Running, 8 mph Skating (ice- or roller-) Skiing (cross-country) Skiing (downhill) Stair climbing Swimming Tennis Volleyball Walking, 2 mph Walking, 3.5 mph 448-476 640-680 864-918 448-476 512-544 384-408 576-612 384-408 448-476 192-204 160-170 243-258 539-574 770-820 1,040-1,107 539-574 616-656 462-492 693-738 462-492 539-574 231-246 193-205 293-312

Choosing the Right Aerobic Exercise There are many forms of exercise, and each type of exercise has its advantages and disadvantages. For example, walking is relatively easy on the joints; during walking, at least one foot is on the ground at all times, so the force with which the foot strikes the ground is never much more than the person's weight. However, walking burns fewer calories than does running. Swimming rarely results in muscle tears, because the muscles are supported by the water. However, because swimming is not a weight-bearing exercise, it does not help prevent osteoporosis. Bicycles are pedaled in a smooth circular motion that does not jolt the muscles, but bicycling requires balance, and it is not always possible to enjoy this sport free of traffic and the dangers of cars.

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Bits of wisdom: In the end, the measure of a successful diet is not about how much weight you can lose or whether you can adhere to it for a year; it’s about establishing lifelong behaviors around eating and exercising that lead you to achieve or maintain a healthy weight. --Marla Adams The sovereign invigorator of the body is exercise, and of all the exercises walking is best. --Thomas Jefferson Other choices regarding exercise exist as well. Some people prefer to exercise in a gym or at home, whereas others prefer to exercise outdoors. Some people have a very structured exercise routine, whereas others simply incorporate exercise into their lifestyle, for example, by walking rather than driving. Choosing the right exercise is a matter of finding an activity that is fun, safe, and sustainable. Walking is a well-balanced form of exercise for most people, regardless of age. Many older people are able to keep fit through regular walking programs. However, walking slowly will not make a person very fit. To walk faster, a person can take longer steps in addition to moving the legs faster. Steps can be lengthened by swiveling the hips from side to side so Click here to go to next supplemental page. that the feet can reach further forward. Swiveling the hips

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tends to make the toes point outward when the feet touch the ground, so the toes do not reach as far forward as they would if they were pointed straight ahead. Therefore, a walker should always try to point the toes straight ahead. Moving the arms faster helps the feet move faster. To move the arms faster, a person bends the elbows to shorten the swing and reduce the time the arms take to swing back and forth from the shoulder. People with instability or severe joint injury may find walking difficult. Swimming exercises the whole body—the legs, arms, and back —without stressing the joints and muscles. Often, swimming is recommended for people who have muscle and Click here to go to next supplemental page. joint problems. Swimmers, moving at their own pace and using any stroke, can gradually work up to 30 minutes of continuous swimming. If weight loss is one of the main goals of exercise, however, swimming is not the best choice. Exercise out of water is more effective because air insulates the body, increasing body temperature and metabolism for up to 18 hours. This process burns extra calories after exercise as well as during exercise. In contrast, water conducts heat away from the body, so that body temperature does not rise and metabolism does not remain increased after swimming. Riding a bicycle is good exercise for cardiovascular fitness. Pedaling a bicycle strengthens the upper leg muscles. With a stationary bicycle, the tension on the bicycle wheel should be set so that the rider can pedal at a cadence of 60 rotations per

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minute. As they progress, riders can gradually increase the tension and the cadence up to 90 rotations per minute. A regular bicycle adds the challenges and joys of balance and coping with changes in terrain but adds the dangers of dealing with traffic. However, some people cannot maintain their balance, even on a stationary bicycle, and others will not use one because the pressure of the narrow seat against the pelvis feels uncomfortable. A recumbent stationary bicycle is both secure and with one leg. A recumbent stationary bicycle is a particularly good choice for older people, many of whom have weak upper leg muscles. As a result of having weak upper leg muscles, many older people have difficulty rising from a squatting position, getting up from a chair without using their hands, or walking up stairs without holding on to the railing. Aerobic dancing, a popular type of exercise offered in many communities, exercises the whole body. People can exercise at their own pace with guidance from experienced instructors. Lively music and familiar routines make the workout fun, and committing to a schedule and exercising with friends can improve motivation. Aerobic dancing also can be done at home with videotapes. Low-impact aerobic dancing eliminates the jumping and pounding of regular aerobic dancing, thus

comfortable. It has a contoured chair that even a person who has had a stroke can sit in. Also, if one leg is paralyzed, toe clips can hold both feet in place, so that the person can pedal Click here to go to next supplemental page.

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decreasing stress on the knee and hip joints. However, the benefits of aerobic dancing, especially in terms of weight loss, are proportional to the intensity. Step aerobics stresses primarily the muscles in the front and back of the upper legs (the quadriceps and hamstrings) as a person steps up and down on a raised platform (a step) in a routine set to music at a designated pace. As soon as these muscles start to feel sore, exercisers should stop, do something else, and return to step aerobics a couple of days later. Water aerobics is an excellent choice for older people and for those with weak muscles because it prevents falls on a hard Click here to go to next supplemental page. surface and provides support for the body. It is often used for people with arthritis. Water aerobics involves doing various types of muscle movements or simply walking in waist- to shoulder-deep water. Cross-country skiing exercises the upper body and the legs. Many people enjoy using machines that simulate cross-country skiing, but others find the motions difficult to master. Because using these machines requires more coordination than most types of exercise, a person should try out a machine before buying one. Cross-country skiing outdoors is more enjoyable to some people but adds the challenges of exercising in the cold. Rowing strengthens the large muscles of the legs, shoulders, and back and helps protect a healthy back from injury. More people use rowing machines than row on water, although

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rowing outdoors adds the challenge of coordinating the oars and the joys of spending time in a boat. However, a person who has back problems should not row without a doctor's approval.
Activity Aerobics Biking Cross-country skiing Downhill skiing Golf Riding cart Carrying clubs 198 311 340 277 436 476 125-lb person 283 453 453 340 175-lb person 396 635 635 476

Calories Burned During Exercise
Average Calories Expended in 1 Hour*

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Ice skating In-line skating Running 8-minute mile 12-minute mile Softball Swimming Swing dancing Tae kwon do Tennis (singles) Walking 708 453 283 453 226 283 453 198 992 635 396 635 317 396 635 277 396 283 555 396 Weight lifting Yoga 170 226 238 317

*Calories burned are calculated based on moderate intensity.

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Resistance training is an anaerobic exercise meant to build strength and muscle mass. It is far more effective than other forms of exercise for achieving these goals. Combined with aerobic exercise, resistance training will help you feel good, lose weight, and reduce joint pain. Increased muscle mass will help maintain a lean body weight, because muscle uses more calories than fat. The aerobic component of resistance training can be increased by increasing the repetitions performed at each station and by decreasing the time for rest between each set. Weight lifting carries a higher risk of injury to muscles and joints if exercises are not done properly. Most people who intend to lift weights benefit from initial supervision that includes instruction on how to set the weights and seat levels

Resistance Exercise

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and how to breathe during repetitions (out as one pushes or pulls; in during relaxation). For most people, weights should be set so 10 to 15 repetitions of each exercise can be performed. Weights that are too heavy increase the risk of injury. The part of the body trained should be varied so that a particular body part is not exercised more than every few days. Positive Effects of Resistance Training
• •

• •

Tighten skin to prevent sagging Decrease your BMI

Don’t Worry If You Gain a Few Pounds At First Resistance training is not a substitute for cardio exercise. When combined with cardio exercise, however, the effect is faster weight loss and more inches lost. Since muscle weighs more than fat, you may find you don’t lose weight as quickly when you start weight training. Don’t give up. You will likely see a difference in how your clothes fit and the circumference of your waste, hips and thighs, which is what is really important. Examples of Resistance Training Activities
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Lose weight by burning extra calories every day Reduce your waist size Reduce your risk of diseases related to obesity

• • •

Click here to go to next supplemental page. Reduce risk of injury Develop stronger bones

Water aerobics Using an exercise ball during abdominal exercises

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• • • •

Circuit training Using dumbbells and other free weights to build muscle Using your own body as a tool to build up and slim down Using an elastic exercise band to add resistance to your workout

• • •

Visualize the muscle you are training Increase weights and repetitions as they become easier to do Work only large muscle groups during your weight loss phase Work smaller muscles to tone and tighten your body after weight loss occurs

Tips for Effective Resistance Training
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Seek an expert trainer to get started Always skip a day between resistance workouts to allow muscles to repair themselves Warm up before resistance training and stretch after

Always make your workout about quality over quantity to get effective weight loss results. Resistance training, when done correctly, allows you to lose inches fast, see results almost immediately and boost your metalbolism to burn more fat and calories every day. Click here to return to main Aliveguide.

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Use slow, rhythmic movements for best results

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Flexibility Exercise
The American Academy of Orthopedic Surgeons recommends the following: Preparing the body for exercise is important for persons at any age and fitness level. The key to preventing injuries before exercising is to warm up. One of the best ways to warm up is to do flexibility or stretching exercises. The key to proper stretching lies in the way you perform the exercise. When you are stretching certain parts of your body, you should not feel pain. Staying relaxed is very important to stretching properly. Make sure your body is not tight. Your shoulders, hands and feet should be kept relaxed as you stretch. Breathe slowly. Here are some exercises developed by the American Academy of Orthopedic Surgeons. The exercises will help warm up various parts of your body.

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Lower Back

Tighten your hip muscles and, at the same time, tighten your abdominal muscles to flatten your lower back. Hold for 5 to 8 seconds, then relax. Repeat two or three times. Click here to go to next supplemental page.

Pull your right leg toward your chest. If possible, keep the back of your head on the floor. Try to keep your lower back flat. Hold for 30 seconds. Repeat with your left leg. Hip & Groin

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With arms supplying slight resistance on inside of legs, slowly push down your knees. Hold for 5 to 8 seconds.

Knee & Calf

Place one leg forward, while your knee of the other leg is resting on the floor. Without changing the position of the knee on the floor or the forward leg, lower the front of your hip downward. Hold for 30 seconds.

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Hold the top of your left foot with right hand and gently pull heel toward buttocks. Hold for 30 seconds. Repeat with other leg.

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Stand close to a solid support, and lean on it with your forearms, head resting on hands. Bend one leg and place your foot on the ground in front of you, with the other leg straight behind. Slowly move your hips forward, keeping your lower back flat. Hold for 15 to 30 seconds. Do not bounce. Click here to go to next supplemental page.

In a standing or sitting position, interlace your fingers. With your palms facing upward, push your arms slightly back and up. Hold for 15 seconds.

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With your arms overhead, hold the elbow of one arm with the hand of your other arm. Gently pull the elbow behind your arm. Do slowly. Hold for 15 seconds. Stretch both arms.

Gently pull your elbow across your chest toward your opposite shoulder. Hold for 10 seconds. Repeat with other elbow.

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Drink Water, Lose Weight
Hamstrings Although humans seem solid, more than half of our body weight is actually liquid. That fluid keeps all our body parts in good working order. It cushions and hydrates our cells, tissues, and organs. Water allows the transportation of nutrients and eliminates waste from our body. Really it is only half true to say you are what you eat. You are also what you drink. Here’s the bottom line. We all get thirsty and will drink liquids. The question is, “What should I drink?” When you’re trying to decide, remember drinking water will hydrate without adding calories. Sodas, fruit drinks, beer, wine, etc.: They all have calories. Plus, many beverages are loaded with sugar, whose purpose is to addict you to eating more sugarladen drinks. And don’t be fooled by the latest exotic “bottled water.” Most are simply filtered tap water (Coca-cola’s Dasanti and PepsiCo’s Aquafina are some of the better known). Not only is buying single serving bottles of water a waste of your money,

Sit down and straighten your left leg. The sole of your right foot should rest next to the inside of your straightened leg. Lean slightly forward and touch your foot with your fingers. Keep your left foot upright with the ankle and toes relaxed. Hold for 30 seconds. Repeat with right leg. Click here to return to main Aliveguide.

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the profits ($10.8 billion in 2006) support companies whose primary purpose is to hook you on unhealthy beverages. Plus, the energy used to make all those plastic bottles contributes to global warming and most of the 30 billion plastic bottles produced each year end up in our landfills. If you’ve ever carried a couple of gallons of water around, we know water weighs a lot. That reality can help in our weight loss program. Remember fat has 9 calories per gram; carbohydrates, 4; protein, 4; and water, 0. Dr. Rolls reminds us that water is heavy and doesn’t add calories. Foods that contain a lot of water have low energy densities. One of the best “foods” I learned to enjoy when I went to Weight-Watchers was the Garden Vegetable Soup which had 0 points. It was made with carrots, onions, garlic, green cabbage, green beans, tomato paste, zucchini, herbs, and a base of fatfree broth. Click here to go to next supplemental page.

Drink Water, Lose Weight (cont.)
Bottom, bottom line: Drink 6-8 glasses a day of good water from your sink, save your money, and save the earth. (If you like “filtered water,” get yourself one of the filter pitchers that you fill each day and drink your own pure water). Get additional weight-loss benefits by eating more soup with lots of vegetables.

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Breaking The Food Seduction
Bit of Wisdom: Drink More Water To Lose Weight A study conducted by Dr. Barry Popkin found that people with higher water consumption had healthier diets: they consumed less energy, fewer soft drinks and fewer sweet or salty snacks. The study focused on 4755 people who followed different weight loss diets over a period of one year. The data showed that diets that were relatively higher in drinking water, as opposed to caloric beverages (soft drinks, fruit drinks, lemonade, sweetened powder drinks, etc.) were positively associated with weight loss. --American Journal of Clinical Nutrition, 2006. Takeaway: Drinking water may be an efficient alternative to lower the intake of caloric beverages and help avoid calorie over-consumption, the main cause of obesity. Click here to return to main Aliveguide. Neal Barnard, M.D., is president and founder of the Physicians Committee for Responsible Medicine. According to Dr. Andrew Weil, “Dr. Neal Bernard is one of the most responsible and authoritative voices in American medicine today.” He has done extensive research on the reasons we become addicted to certain foods. Here’s what he has to say: My job is to help you understand food desires and cravings and to help you fight them on the level where they happen: your biochemistry. People are easily seduced by foods that leave them out of shape and often in poor health, and they tend to be the same foods over and over. No one ever told me they just couldn’t get away from radishes or green beans. I never met anyone hooked on spinach, cantaloupe, pears, or romaine lettuce either. The seductions are sugar, chocolate, cheese, baked goods, and meat, mainly. They don’t simply tickle the taste buds. It appears that they actually stimulate the brain in such a way

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that it is easy to get hooked and tough to break free, even if you find yourself gaining weight or lapsing into health problems. Here are some facts worth considering: • Whenever an experience provides more pleasure than expected, your brain releases a bit of dopamine, the brain’s main pleasure-producing chemical. Heroin, cocaine, alcohol, nicotine, and, in fact, all recreational drugs work on the brain’s pleasure center, triggering a greatly exaggerated dopamine response. Chocolate bars, gooey melted cheese, cookies, cakes, donuts, even hamburger—all are capable of stimulating precisely the same part of the brain that responds to heroin, cocaine, or alcohol. • Many people feel they are hooked on “carbohydrates.” They can’t stay away from cookies, cake, bread, potato chips, French fries, ice cream. Etc. Carbohydrates are present in green vegetables, fruits, whole grains, and beans, but no one gets hooked on them. What so-called “carbohydrate addicts” are really hooked on is sugar. Although sugar alone trips the opiate machinery, food manufacturers have found that adding extra fat increases the addictive potential. Bagels, bread, cookies, and cakes a problem? In addition to the sugar and fat they contain, the wheat protein (gluten) breaks apart during the digestive process into compounds that have a variety of mild opiate effects.

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Breaking The Food Seduction (cont.)

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• Chocolate hits the brain and causes habituation that is as real and physical as addiction to narcotics—albeit not so destructive (usually). When volunteers were given an opiate blocker (naloxone), their desire for chocolate fell away almost instantly. Ditto for ice cream, snack foods, cheese and meat. The effects differ from one person to another. Some people don’t care for alcohol, while others cannot function without it. The same is true of foods. Some are hooked on chocolate, cheese, cookies, or sizzling steaks. Others could care less.

Breaking The Food Seduction (cont.)
• Giving people naloxone to help them lose weight is not advised. It is hard on the body if used over long periods of time. A better solution is the program you are engaged in now. For everyone who is susceptible to getting hooked on these products, removing sugar, cheese, chocolate, and meat from the diet for a month can break the cycle. For some people who are truly addicted chocolate, cheese, or meat, having a little alcoholic having an occasional drink. It is eliminate the addictive substance from altogether. to sugar, is like an better to your life

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Note: For many people the thought of eliminating sugar, chocolate, cheese, and meat from our diet can seem overwhelming and unrealistic. As noted, they can become addictive because they stimulate the pleasure centers of the

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brain. It’s difficult to even consider giving up something that brings so much pleasure. Here are some things to keep in mind: 1. If you decide to address your addiction to sugar, chocolate, cheese, baked goods, or meat, focus on one at a time. Breaking an addiction whether to alcohol, drugs, or foods can be difficult. If you find you are addicted to more than one of these (and many people are) take on the one that is causing the most problems first. Then take on the next one until you are free of them all. 2. Start with a good breakfast. Stress is a key to why people get hooked. Researchers have found measurable reductions in stress hormone levels when people have breakfast. 3. Get lots of fiber in your diet early in the day. In a recent research study, after a high-fiber breakfast of bran cereal, Click here to go to next supplemental page. sliced banana, and whole-wheat toast (which had a full 19grams of fiber), subjects snacked 75 percent less than after a bacon-and-eggs breakfast. And they continued to eat much less as the day went on—987 calories less, to be exact. 4. Choose foods that hold your blood sugar level steady. Scientists rate how quickly foods release their natural sugars into the bloodstream using a number called the glycemic index or GI. Foods with lower GI release their sugars slowly and help minimize our cravings. Most fruits, legumes (beans), and vegetables have a low GI. Here are some of the best: Fruits
• • • •

Apples Grapefruit Pears Peaches


Breaking The Food Seduction (cont.)

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• • • •

Black beans Lentils Kidney beans Soybeans

obtained enough nourishment from eating, they release lepin into the blood. First, the leptin travels to your brain to reduce your appetite. Second, along the way it boosts your metabolism. In other words it encourages the cells of your body to burn calories more quickly. So, how do we be sure our leptin levels are high? First, eat regularly. Don’t skip meals thinking it will help you lose weight. When you skip a meal or eat less than you need, your body reduces the amount of leptin in your blood and your appetite can rebound out of control. Second, eating low-fat foods boosts leptin. Third, exercise makes your body respond better to leptin. Break craving cycles. Food cravings often occur in cycles. Some hit every twenty-four hours or so, usually in the evenings. Others, especially chocolate cravings, arrive on a monthly hormonal cycle. There are also seasonal cycles. Here are some things you can do to break craving and binging cycles:

• • • •

Asparagus Broccoli Carrots Spinach

5. Boost appetite-taming leptin. Leptin is a hormone that is critically important in controlling appetite and eliminating cravings. It is made by fat cells and works this way: When your fat cells sense that you have Click here to go to next supplemental page.

Breaking The Food Seduction (cont.)

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• • • • • Change your evening activities. Instead of watching T.V., do something else. If you tend to binge more when you are around certain people, make some changes in whom you are with. Go to bed earlier. Fatigue fuels cravings. Don’t seduce yourself. Don’t buy and store addictive foods. Remember how good it feels to be slim. Keep fat consumption low to control monthly hormonal swings. • Change your attitude and behavior about eating at the end of the year. For most people, we gain the majority of our weight between October and December. We get into a holiday mode beginning with Halloween and carry it through Thanksgiving, Christmas, and New Years. It’s far better to make your “new year’s resolution” about weight-loss in October and avoid gaining weight than on January 1st after you’ve put on an extra 5-10 pounds.

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Breaking The Food Seduction (cont.)

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