Sensible Diet TipsWritten by Jay Harris
Start your diet with a food diary, record everything you eat, what you were doing at time, and how you felt. That tells you about yourself, your temptation, emotional states that encourage you to snack and may help you lose once you see how much you eat.Instead of eating forbidden piece of candy, brush your teeth. If you're about to cheat, allow yourself a treat, then eat only half a bite and throw other half away. When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened foods tend to make you crave more. Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls appetite by giving you that "full feeling." Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person. Substitute activity for eating. When cravings hit, go to "Y" or health club if possible; or dust, or walk around block. This is especially helpful if you eat out of anger. If pie on counter is just too great a temptation and you don't want to throw it away, freeze it. If you're a late-night eater, have a carbohydrate, such as a slice of bread of a cracker, before bedtime to cut down on cravings. Keep an orange slice or a glass of water by your bed to quiet hunger pangs that wake you up. If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward. Write down everything you eat - - everything - including what you taste when you cook. If you monitor what you eat, you can't go off your diet.
| | Lactose Intolerant?Written by Kim Beardsmore
Do you know anyone who can't consume milk or milk-based products? The condition is not uncommon and these people are classified as lactose intolerant.Lactose is main carbohydrate or sugar found in milk, and in varying quantities in dairy products made from milk including yoghurt, ice cream, soft cheeses and butter. Lactose (milk sugar) intolerance results from an inability to digest lactose in small intestine. Back in cave-days, only time a person would ever ingest lactose would be when they were infants getting milk from their mothers. During their adult lives milk was never consumed. Only with invention of agriculture has milk become readily available to adults. Lactose is unique in that only in milk does it exist as a free form, unattached to other molecules. What causes lactose intolerance? Lactose is digested in small intestine by an enzyme called lactase. This enzyme allows body to break down lactose into two simple sugars, glucose and galactose. These are quickly absorbed by intestine and provide energy for body. The level of lactase enzyme varies between individuals, as does severity of symptoms caused by lactose intolerance. What are symptoms of lactose intolerance? Symptoms range from milk abdominal discomfort, bloating and excessive wind to sever abdominal cramps and diarrhoea. Substitutes for lactose-containing foods Lactose intolerance generally isn't serious and can be controlled by some simple changes in your diet. The dietary changes for lactose intolerance should include exclusion of those foods highest in lactose. There is now a wide range of fresh soy milks, yoghurts and ice creams which are lactose free and calcium enriched. Many dairy foods actually have little or no lactose so you can continue to enjoy them.
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