6 Steps to Breaking Bad Eating Habits

As you know, habits are difficult to break. This is because habits are formed by a complex combination of emotions, actions, biology, and relationships. Here are 6 simple steps to breaking your bad habits.

Step #1: Identify the Problem Behaviors


We think we are aware of our eating patterns, but we're not. Research studies show that 30% of normal weight people significantly under-report what they eat and 60% of over-weight people under- report what they eat.


The best way to identify behaviors is to keep a daily record. Do this for 2 weeks and then begin to make changes. Record:

o Time/ Situation

o Feelings/ Mood

o What you ate and where you ate it

o Nutritional value

o How you felt afterwards

Step #2: Regulate your environment


The idea is to make it more difficult to carry out you habits. Here are some steps to take to gain control over your environment.

1. Eliminate junk foods from your house. If it is not there, it is much easier not to eat it, right?

2. Keep controlled portions on hand. You can do this by buying food and then dividing it up, freezing some in Tupperware, and placing some in plastic baggies.

3. Sit down. People overeat while standing because they eat on the go and don't realize how much they eat. As a rule, it is better to sit, but if you overeat while sitting, try to break the cycle by standing sometimes.

4. Slow down. If you are a quick eater (not a good thing for losing weight!) try to play some slow music, take smaller bites, and turn down the lights.

5. Keep great portion-controlled healthy snacks on hand. The best snacks are ones that are in portions, such as individually wrapped string cheese, small bags of nuts, little bags of mini carrots, or fruit.

Step #3: Changing Emotional Eating

Any emotion can lead to unhealthy eating. End this by coming up with a list of alternative activities to do which will help you manage any negative emotions. The best activities are ones that are actually opposite to how you are feeling.


It may feel unnatural or counterintuitive, but it helps you to figure out what to do differently. For instance, if I feel sad and want to lie on the couch with a pint of Ben & Jerry's, I know that what I really need to do is the opposite of this: Get out, get active, and eat something that makes me feel good.

Step #4: Turn Excuses into Strategies

What excuses come up for you? I recently found that I say, "I don't have time to...go grocery shopping, go to the gym, to prepare a healthy dinner..." My common excuse is time.


Our excuses are often based in reality. I don't have much extra time. Question your excuses and use them to find solutions.

Let's take my first one: I don't have time to go grocery shopping. Instead I go out to eat several times per week. I go to a deli for lunch 4 days per week. This takes 25 minutes per day or over 1.5 hours a week just for lunch. It takes about an hour to go to the grocery store and buy some healthy organic frozen meals. The time is less and the nutritional value is much better when I prepare my own meals.

Step #5: Partially Gratify Urges

If your habit is to sit and snack for a long period of time, find something that is healthy and slow to eat, such as grapes, mini carrot sticks, non-fat or low-fat popcorn, or blueberries one by one. You gratify your urge to snack for fifteen minutes but do so with few calories.


You can also use this strategy for fulfilling cravings with healthier options. For instance, if you crave something salty, go for some lightly salted vegetables or pretzels. If you crave chocolate, have a few chocolate covered raisins or soybeans. Over time your urges for the higher fat and calorie items will diminish because you've broken the connection between the urge an eating those things.

Step #6: Hang Out With People with the Eating Habits You Want


If someone close to you eats healthily, you're more likely to eat healthy. Being around healthy eaters will reduce temptations and sense of deprivation. Ask others for support--when someone gives you encouragement or praise for your healthy choices, it serves as positive reinforcement, making you more likely to choose smart options in the future.

Use these 6 steps consistently and over time your bad habits will be replaced with healthy ones!

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Литвин подписал скандальный закон о языках

Председатель Верховной Рады Украины Владимир Литвин подписал скандальный закон о языках. Об этом сообщают украинские СМИ. Документ передан на подпись Президенту Виктору Януковичу.

Спикер пояснил, что должен был поставить подпись под документом еще 30 июля. Ранее Литвин заявлял, что он обязан это сделать согласно Конституции и регламенту Рады, поскольку его предложения были отклонены.

Напомним, ранее менно принципиальная позиция Владимира Литвина заставила «регионалов» на время приостановить легитимизацию скандального документа, вызвавшего негативную реакцию в украинском обществе.

Кстати, ранее мы сообщали о том, что 51% выступают против введения в Украине второго государственного языка, что фактически предлагает закон о языках «регионалов».

Reference to the source лода бобенчик дудик

Российский банк Ренесcанс уверенный проект на рынке онлайн кредитов

Этот банковский проект не требует в многочисленной похвале – его тарифы открыты и прозрачны. Каждый заёмщик банка сможет Кредит в банках наличными и убедиться в этом, обратившись в отделение банка, а так же Ренесcанс предоставляет значительный выбор продуктов для обратившихся потребителей, это и онлайн банкинг, и уведомления смс, и техническая служба клиентов с помощью круглосуточной тех службы сервиса. Также, с помощью банка Ренесcанс вы получите возможность оформить микрозайма через интернет, что очень экономит ваше время. Заявку можно заполнить прямо на странице банка. Написав свои сведения и определив условия вы можете быть уверенным, что в минимальное время с вами свяжется специалист банка и расскажет вам, как использовать долгожданный вам кредит. Обьем кредита банка Ренесcанс колеблится и доходят до 500 тысяч рублей. % приятно разница от многих рекламируемых другими банками, еще к этому имеется возможность перерасчета ежегодного % на остаток денег, поэтому оформлять счет в этом банке еще и выгодно. Положительным моментом для клиента станет возможность оформить кредит с без процентной ставкой по кредиту на срок до 1,5 месяцев – для многих это является значительным аргументом. Ведь если вы получаете кредит на маленький срок и ожидаете принятия ваших финансовых потоков, которыми планируете выплатить займ – лишние траты вам совершенно ни к чему. Ваша карта банка будет выпущенна практически за считанные минуты, а для заполнения договора необходим лишь паспорт. В далекое прошлое ушли поиски созаемщика, банк выдаёт запрошенную денежную сумму именно вам, а незначительный процент сделает ваше сотрудничество интеренсым и комфортным. Кстати, обслуживание кредитки также будет без оплаты, что экономически лучше отделяет Банк Ренесcанс от многих других банков, предлагающих микрозаймы. Здесь вы сможете осуществить депозит под проценты, оформить ипотечный кредит, открыть счет, сделать платёж в другое государство или населенный пункт, в общем, банк обладает широким выбором услуг для каждого человека. Управлять своим счетом возможно из другой точки земного шара, благодаря сети Интернет вы сами регулируете все действия по мониторингу средств, не имеет значения, находитесь ли вы на работе или в путешествии. Погашение кредита можно осуществить многими путями – это и банкоматы, и Почтамп вашего населенного пункта и оператор Рапида, переводом из какого угодно другого банка, а также через бухгалтерию по месту службы. Партнерство с банком Ренесcанс – практично и удобно в каждой ситуации. Подготовлено сайтом http://kreditocenka.ru/

Recognizing the Four Stages of Hypertension

Of all the chronic illnesses that Americans suffer from, high blood pressure is the most pervasive. Over 25% of all U.S. citizens have it with more getting it every year. Since high blood pressure or hypertension has very few symptoms, at least until it is in it's advanced stages, many people with it are walking around without knowing that they have it.

But what is high blood pressure or hypertension? And why is it so dangerous?

Hypertension is a condition in which the amount of pressure necessary for blood to pass through the body's arterial vessels becomes so dangerously high that if impacts other organs in the body. It is usually defined as a systolic blood pressure greater than 140/90 - where the first figure is the systolic blood pressure and the second is the diastolic blood pressure.

The average adult human body has about 10 to 11 pints of blood coursing through their body as any one time. In order for it to flow through the arterial vessels, a certain amount of force or pressure is required. This is what is commonly referred to as the blood pressure. Too low of a force and you'll typically suffer from being tired, light-headed, woozy, and so on. Chronic low blood pressure, or hypotension, is rare.

If the force against the arterial walls is too high, however, even though you'll rarely experience physical symptoms, your body's internal organs may very well begin to suffer damage from the excessive force.

There are Four stages of hypertension - stage 1, stage 2, stage 3, and stage 4.

Stage 1 - Most people, three out of every four people with hypertension, have stage 1 hypertension - the least severe. If you have a reading of 140/90 to 159/99 you have stage 1. This stage is easily controllable usually through a combination of diuretics, prescription drug medicines, and lifestyle changes

Stage 2 - One out of every five people with hypertension have stage 2. If your blood pressure reading is 160/100 to 180/110, you probably fall into this category. This is a more dangerous stage than stage 1 and will normally require multiple medicines to quickly get the readings down into a normal and safe range.

Stage 3 - Fewer than 5% of people with hypertension fall into the stage 3 category. If your blood pressure reading is 180/110 to 210/125, you probably fall into this very dangerous category.

Stage 4 - This is the most severe of the stages. If your hypertension reading is 210/130 to 230+/ 140+ or higher, you probably fall into this category and should seek immediate help.

Note that hypertension readings are not perfect, and can actually change wildly from morning to night, day to day, or between various readings. That's why it's important to take a series of blood pressure readings over time to form a reliable consensus of what your average blood pressure actually is.

It's important to note that hypertension, by itself, is not a fatal disease. Hypertension, if treated in time, can be successfully controlled. If left untreated, however, it can unnecessarily lead to kidney failure, stroke, hardening of the arteries, and heart attacks.

Beat Hypertension With Hypertension Elimination Exercises

We have all heard how important it is to get exercise into our daily lives. However, if you are one of the 75 percent in the United States who suffers from hypertension, you may be worried that hypertension exercises may increase your blood pressure to critical levels.

There are some clues you can watch for to know if your exercising is going to cause you any problems. For example, while it is true that exercising may cause your blood pressure to rise for a short time, normally it will it will return to normal when you are finished exercising. The more physically fit you are the quicker your blood pressure will return to normal.

The following is a list of hypertension elimination exercises that are not only good for overall health, but will also help reduce hypertension symptoms and lower high blood pressure.

Walking and Jogging: Taking a brisk walk for 30 minutes every day is one of the best hypertension elimination exercises that most anyone can do. The benefits of walking are many and include improved blood circulation and help in widening the arteries.

Strength Training: A more advanced form of hypertension elimination exercises is strength training. Be careful though, any lifting of weights or other strength type exercising should be done carefully and moderately at first. Go too hard too fast and it could raise blood pressure levels dangerously high.

Cardiovascular Exercises: These hypertension elimination exercises get you breathing and your heart pumping and are very good for your cardiovascular system in general. Exercises in this category include cycling, swimming, and using treadmills or rowing machines.

Today there is an overall higher awareness of the importance of exercising, and with a little planning and commitment it can become one of the most beneficial and enjoyable activities of your day. Consistent exercise and utilizing these hypertension elimination exercises will help you to lower your body fat and look and feel better as well.

How much exercise should you do? As usual it is recommended that you consult your doctor before you begin any exercise program. However, most people do fine with light to moderate exercise and the benefits will be substantial. If your blood pressure is too high, your doctor may even recommend medications to bring it down before you begin exercising.

Hypertension does affect millions of people in the United States, but through the use of hypertension elimination exercises you can get a handle on your hypertension and enjoy many other health benefits as well.

Бюджетная Испания.

У нас было настроение для 2х недельной поездки, в которой нам хотелось совместить 2 главных составляющих- море и путешествия. То есть , и позагорать немного, и посмотреть красивую средневековую Испанию.Для последних, кстати, есть соседний городок- Лорет де Мар, местный аналог Ибицы ;

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