** Cut Down On Calories. by Dr. Robert Osgoodby

** Smiles - Dieter's Psalm

** Trivia

** "An Ounce of Prevention is Worth a Pound of Cure" - A Healthy Lifestyle For The New Year

** Kick Start Your Motivation: An Easy 5-Step Strategy by Dr Jill Ammon-Wexler

** Stress Tips by Dr. Rae Baum

The best gift you can give someone is the gift of health.To help you along your way, visit our Web Site at -http://bestbodyever.com/ .   We have also reworked our "FitnessProgram" and the electronic version which is sent directly toyour email address is now available for just $49.95.

 WARNING!! Always seek the advice of a Medical Doctor beforestarting, or making changes in your diet or exercise program. All previous newsletter are archived at our web site at:http://www.adv-marketing.com/business/bbnewslt.htmIf you haven't already, be sure to stop by our web site at:http://www.bestbodyever.com/

You Can't Change The Laws Of Thermodynamics. If You Want To Lose Weight, Don't Worry About Fats And Carbs, Cut Down On Calories.

Some experts argue that carbohydrate and fat content matter far more than calories – I disagree. Weight loss isn't brain surgery. It boils down to a very simple science. To lose one pound, you must eliminate 3,500 calories either through diet or exercise. If your body needs 2,000 calories a day to maintain your present weight, you would need to create a 500 calorie deficit each day to lose one pound a week. From purely a weight loss standpoint, it doesn't matter if calories come from protein, fat, sugar, or carbohydrates. A calorie is a calorie in terms of weight loss.

The truth is, if you're counting carbs, you are still counting calories. Foods high in carbs such as french fries, cake and cookies are loaded with calories, so eliminating these foods will help you lose weight. If you go on a diet where you eat 1,500 calories a day, it doesn't matter if 10% of your diet consists of carbohydrates, or if 40% of your diet consists of carbohydrates – your weight loss will be the same. Even the low-carb Atkins diet in reality is a low-calorie diet.

If your only goal is weight loss, it doesn't matter if you consume fat calories, protein calories, or carbohydrate calories as long as you are in caloric deficit. Although I don't recommend it, you can lose weight eating 1,500 calories of butter a day. However if you're overeating, you will gain more weight on a diet high in fats than on a diet high in carbohydrates because it takes more energy for your body to convert carbohydrates to body fat than it takes to convert fat to body fat.

Are some fats better than other fats? Yes. Not all fat is created equal. Your body needs healthy fats such as monosaturated fats and polyunsaturated fats which contain essential omega fatty acids. Saturated fat found in butter and beef is considered unhealthy in excess, but your body still needs some of it for normal cellular function. The fat to avoid is trans fat, also called hydrogenated or partially hydrogenated fat, shortening or oil. Trans fats have been linked to cancer and heart disease.

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 Dr. Osgoodby was a finalist in the "EAS Body for Life" Contest. Stop by his web page at bestbodyever.com to see his before and after pictures and subscribe to his monthly newsletter.

Dieter's Psalm
-=-=-=-=-=-=-=-

Strict is my diet.  I must not want.
It maketh me to lie down at night hungry.
It leadeth me past the confectioners.
It trieth my willpower.
It leadeth me in the paths of alteration
        for my figure's sake.
Yea, though I walk through the aisles
        of the pastry department, I will
        buy no sweetrolls for they are
        fattening.
The cakes and the pies, they tempt me.
Before me is a table set with green beans
        and lettuce.
I filleth my stomach with liquids,
My day's quota runneth over.
Surely calorie and weight charts will
        follow me all the days of my life,
And I will dwell in the fear of scales forever.

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A very devout man who was very over weight decided to go on a diet. One of his main problems with eating was that he would stop for donuts every morning on the way to work. So to make things easier for himself, he changed his route to work to avoid the temptation of stopping. As the weeks went by he started losing a lot of weight and was receiving compliments from his friends and co-workers.

Then one morning without thinking, he accidentally turned onto the road which would take him by the donut shop. At first he was going to turn around but then he thought to himself, "maybe the Lord is rewarding me for my efforts". So, he said a short prayer telling the Lord that if this was His true intention let there be an open parking place directly in front of the shop.

And sure enough, on the fifth time around the block there was an open spot right up front.

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Rosey and Nina were best of friends and tried to do everything together. Rosey announced that she was going to start a diet to lose some pounds she had put on recently.

"Good," Nina exclaimed. "I'm ready to start a diet too. We can be dieting buddies and help each other out. And when I feel the urge to drive out and get a burger and fries, I'll call you first."

"Great," Rosey replied. "I'll ride with you to Burger King."

Are you unhappy with the way you look? Would you like to loose weight? Are you interested in toning-up or increasing your muscularity? Would you like to improve your health and quality of life? Are you thin and like to gain weight? If you have answer ed "yes" to any of these questions, We are confident our diet and exercise program will quickly get you to your goals. Your diet and exercise program is tailored to your individual needs and situation. We are here to help you every step of the way. P lease visit our web site at http://www.bestbodyever.com/. There are some great "before and after" pictures on the site that will motivate you to make the decision to improve your health and build your best body ever.

The first medical use of leeches dates back to approximately 2,500 years ago. The leech's saliva contains a property that acts as an anticoagulant for human blood.

A Healthy Lifestyle For The New Year

Over the past few months we did a lot of research, delving into various reports and journals to bring you the best all around advice on how to layout a plan to not only eat better, but so much healthier

We will start off with Balanced Dieting

A healthy well-balanced diet includes grains, legumes, lean meat, fish, and poultry and 5-6 servings of fresh fruits and vegetables. Choose skim and low fat dairy products and limit your fat intake to 25%- 30%.

In a study that appears in the March 1999 issue of The American Journal of Clinical Nutrition, Megan McCrory and her colleagues of the Human Nutrition Research Center on Aging at Tufts University, found that a diet low in vegetable variety contributes to long term increases in weight gain. A diet low in vegetable intake may mean that you are eating a higher percentage of junk food, carbohydrates, or sugary snacks in order to feel full. Be smart. Eat a variety of vegetables, which will provide your body with fiber and will help you feel full naturally. Combine this with drinking 6-8 glasses of water a day and you have a great weight loss strategy.

You sure will enjoy this one, Exercise

Move your body! Move it anyway up or down just do it. Even fidgeting puts your metabolism into gear. In addition to weight loss, 30 to 60 minutes of exercise per day has a variety of other health benefits. These include cardiovascular fitness, stress relief, and the reduction in the risk of heart disease and cancer.

We have mentioned this before, remember? Keeping a food diary.

Making yourself aware of and accountable for what you are eating is a great weight loss tool. You'll also be surprised by how many extra calories end up in your mouth. Nibbling while preparing a meal, mindless snacking, or "just one bite" here and there still add up.

Plan your meals

You are in control of what you eat. Reinforce this by planning all your meals-breakfast, lunch, dinner, snacks, and dessert. You will learn that you have many food choices and that there are many ways to allocate your calories. Planning your meals also will help budget your food allocation monies as well.

Eat Breakfast

Recent studies show that eating breakfast is a smart way to manage your weight. According to a study that appeared in the January 1997 issue of the Journal of Nutrition, researchers found that weight loss is greater when you eat a large morning meal. Not only do you eat less throughout the rest of the day, but you are also giving your body plenty of time to metabolize, or burn off, the calories.

Breakfast on the whole is the meal that almost 49% of the population do not include daily. Your breakfast is the most important meal of the day. Not only for the reasons above but for one major reason. It gives your body the jump-start you need to have a productive day. Think about it, you make the decision.

Plan for temptation

There will be times when you will want chocolate or ice cream. We are only human, and let's face it; these treats are a wonderful indulgence. The key word being indulgence. Have a small portion of whatever you are craving. Better yet, learn to substitute a lower fat, lower calorie version of what you are craving. However, if you end up bingeing, get right back on track immediately. Don't wait until the fictional tomorrow to start eating healthy again. Tomorrow could be a few days, a week, or even months before you make the commitment to eat healthy again. And, painful though it may be, record this binge in your food diary. It will help you see patterns in your eating habits and help you plan better in the future. Honesty is another great weight loss tool.

Have a plan for dining out too!

Going out for a meal should not be an excuse to stop eating healthy. Every cuisine has low fat, low calorie alternatives. If you know you are eating out, allocate a specific number of calories for that meal and eat lightly the rest of the day. Another suggestion would be to utilize the offers from the
eating establishments where doggy bags are made readily available. This way you won't feel guilty for not finishing a meal that could be finished later without suffering or overeating.
 
That's it for this month, stay well and be healthy.

These health tips can only be found in Bob Osgoodby's “Your Best
Body Ever” Newsletter.

If you get frustrated and mentally stressed by your inability to stay motivated when your are pursuing a goal, here's a proven way to kick start your motivation.

In a way -- goal accomplishment can be compared to driving your car.

You can push down on the gas pedal as hard as you wish -- but you won't move forward if your other foot is planted solidly on the brake. To get going, you first need to take your foot off whatever is putting the brakes on your motivation.

You know what it feels like to be "stuck." And you also know that once your motivation weakens, it can be tough to get re-motivated. This is often the "missing link" in goal attainment.

But getting motivated and staying motivated is really only a question of developing a winning strategy. Once you know how, it becomes second nature!

So what can you do when you just can't seem to get yourself in action?

** A Strategy That Works
Here's a strategy I use to deal with heavy work overloads that try to "put the brakes" on my motivation:

1. First, I identify one thing I can do right now. It really doesn't matter how small that one thing is. I just start somewhere -- usually with shortening my "to do" list to a "short list" of five things I *know* I can accomplish today!

Because let's face it: If we start out with a to-do list of tough tasks as long as our arm, we're setting ourselves up for failure.

2. Next I select one thing on my "short list" that I feel capable of starting and completing right now.

Let me give you an example. Every so often I find I have collected such a huge pile of papers, books and notes on my desk that the clutter is driving me to distraction. I can't find anything.

The first thing item on my "short list" is to organize my desk.

I put away any books I'm not actively reading or using. Then I sort those piles of paperwork into three piles: Discard, file, and take action. All the paperwork then goes into the trash can, a "to be filed" folder, or a "hot pile."

I have now started and completed one very important task!

2. Then I tackle item #2 on my short list. This item is usually to organize my "hot pile." My technique is to divide these items into separate folders labeled:

•       Critical
•       High Priority
•       ASAP

As I do this, I always find some items have such low priority they get tossed, or are added to my "to be filed" folder.

This is easy to do, and I always end up with a great sense of accomplishment.

** Try This Simple Approach
If you are feeling overwhelmed with a big project - this strategy works equally well -- and often effectively dissolves stress and frustration. Try these steps:

(1) Pick a task you want completed, but can't seem to get started on because it seems overwhelming.

(2) Ask yourself: "What is the one little thing I CAN do right now? It does not matter how small it seems - because that one thing WILL get you started.

(3) Do it!

(4) Repeat step 2. Again ask yourself: "What is next single thing I CAN do right now?"

(5) Do it, now!

Don't put yourself under pressure. Even a tiny step forward is still a step forward. And each one will move you away from that uncomfortable feeling of overwhelm and motivational paralysis.

** Take It To The Next Level
This same approach can be applied to huge goals. To keep yourself motivated on target, break your goal down into smaller and smaller sub-goals, until you reach a "task level" list of things that can be completed in one day.

There is a very powerful way to dramatically improve your
goal achievement results.

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Come visit the exciting Self Discovery Community. Discover the most interesting, unusual, stimulating and creative methods of self discovery on the web today! Free sizzling weekly ezine, and the web's first Brain Gym ezone. http://www.quantum-self.com
 

You will find this "Stress Tip Message" helpful to stay focused and on purpose. You can put this message to work by reading it often throughout the day.

"Dream lofty dreams, and as you dream, so shall you become. Your vision is the promise of what you shall one day be; your ideal is the prophecy of what you shall at last unveil." ---- James Allen ----

~ Need help with this? Contact The Baum Group at:
mailto:TheBaumGroup@YourStressMatters.com

If you need to lose weight, you must be in caloric deficit. This can be accomplished by cutting down your caloric intake, or
increasing the amount of calories you burn by exercising. I recommend both. Even though a calorie is a calorie when it comes to weight loss, a calorie is not a calorie when it comes to your health. Make sure your daily diet includes several servings of fruit and vegetables and whenever possible, avoid foods that contain trans fat.

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Yours in Health
Bob Osgoodby