It can be difficult to feel safe during the holiday eating season.



Holiday Eating Temptations?

By Joan Kent

Most of us want to feel safe, maybe even more so at holiday time. If you have food addictions, though, it can be difficult to feel safe during the holiday eating season.

Everyone knows the holiday eating brings food temptations. It’s simply accepted that we’ll eat those foods, gain weight, and set the same weight-loss resolution we set last year and the year before.

Making this worse is how constant the temptations are – every day, all day, even more than usual. Seasonal stresses don’t help, either: long lines, crowds everywhere, parties, the financial pressure of holiday gifts, lots more.

These stresses can – and do – lead to emotional eating. And if we feel we about give in to emotional cues, the tempting foods are right there.



The Worst Holiday Stress?


Family pressures may be the worst. Who’s the “food pusher” in your family?

A client of mine had food battles with her mother all season long. Mom would make the holiday eating treats she knew her daughter loved.

My client told her mother she didn’t want the treats because she was trying to lose weight. She told mom not to have them, either, because they were unhealthy.

Well, mom never changed her behavior and kept pushing the homemade treats. My client never developed better arguments. It took me a while to realize my client wanted to lose the battle. It was her “victim” excuse to eat holiday foods.



What Can You Do Instead?


Let’s assume you want to win this holiday eating season. Here are suggestions to help you feel safer.

  • Set your health goals right now – weight loss, health, better moods, more energy. Make December your Health Month.
  • Refuse to eat junk that will sabotage those goals.
  • Exercise every day. I use effective 10- to 12-minute high-intensity interval (HIIT) workouts that anyone can fit into a busy day.
  • Don’t take food home from holiday eating parties, even if it’s offered repeatedly.
  • If you can’t refuse the food, stop at the nearest trash can on the way home and toss it. DON’T take it home and pretend you won’t eat it.
  • If you go to a potluck, bring a healthful dish – salad, roasted veggies, fresh fruit and nuts for dessert.
  • Focus on family and friends. Make others feel safe for the holidays. Send prayers of healing and love to all you meet.



Yes, this will take discipline. BUT!


Temptations will tempt you less because you set solid goals. December will feel safe. And you’ll feel safe.

“Every day you push a little harder, eat a little better, maybe go to bed a little earlier.” – Jonathan Horton, gymnast

Worried about the holiday eating and your health? I’d love to help. Just visit and grab your free Empowered Eating Consult. Discover how easy it can be to make small changes that bring huge results.

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar: 7 Simple Steps to Defeat Sugar Addiction, Lift Your Mood and Transform Your Health.





Most Common Mistakes Made While Losing Weight.Image result for Most Common Mistakes Made While Losing Weight.

By Jackie Tay


The moment you want to lose weight. You know that it is necessary to eat healthier and exercise more. You start full of energy and discipline, but it is always more difficult than you initially thought.

That belly just gets in the way and the pounds don’t fly off at lightning speed. Keeping up with your new lifestyle demands a lot from you. How can you continue to maintain this and prevent the most common mistakes while losing weight?



The most common mistakes made during weight loss.


The first mistake during weight loss that many people make is counting calories. Most people see losing weight as a punishment. Which means they can eat fewer calories. It even goes so far that most people write down what they eat; and how many calories are in it.

In a strict food diary, you keep track of what you ate for breakfast, lunch, and snacks.

The snacks are not allowed, so write them down as little as possible.

The problem with this kind of food diaries is that it doesn’t really work to lose weight. It only makes you aware and maybe even stressed about what you eat in a day. Or during the holiday eating extravaganza.



Eat fewer calories.


The big problem with reducing calories is that in the long term. It is impossible to get less than 1200 calories. Just like holding your breath, lowering your calories cannot be sustained.

It is also not realistic to lose weight. Because it is necessary to avoid the right calories from your food. You need a balance of the right nutrients before you can lose weight successfully.



Fat-free food.


We get to see the same message again and again in different advertisements. Fat is unhealthy and therefore we must eat low-fat foods. Fats cause the veins to sit up and increase the risk of cardiovascular disease.

The unhealthy fat that you eat is immediately converted into body fat. This reasoning is wrong. The above story seems very logical but that is not the case.

It may sound silly, but it is perhaps the most important nutrient during weight loss. Fat may contain 9 calories per gram, but it is better for your body than sugar.

Fat does not disturb your hunger mechanism. By eating fats your body will become fuller faster and you will eat less. In addition, low-fat meals are tasteless. Food producers add sugar to give it more flavor. Sugar is a real fat thickener that makes you eat more. Low-fat or fat-free food does not help you lose weight.





In every magazine about health and weight loss, there are several articles about the many benefits of running. Running is healthy and will help you fight disease and help you get a tighter body.

That is of course true. By exercising you speed up the heartbeat, this is healthy because it strengthens your heart and blood vessels. However, when losing weight, running is not recommended due to the following reasons.

  • By making the same movement every day you increase the risk of hurting your joints. Especially if you must carry a heavyweight, this is very bad for your joints.
  • By exercising your body makes a stress hormone, cortisol. If you exercise for a long time, your body will produce a high level of cortisol. This high cortisol reduces your fat burning.
  • By running for a long time, your blood sugar level is greatly reduced. After exercise, it is so low that it is necessary to supplement it quickly. The quickest way to supplement this is to take a sugar-rich drink or eat something sweet.

This is the reason that you always feel like eating sweet things after exercise. Exercising is healthy for your body.But the best sports are short intensive sports of around half an hour.



Carbohydrate-rich food.


The products that you should avoid when you lose weight are carbohydrate-rich products. It is not the only food that makes us overweight.

But we eat too many carbohydrates a day. Carbohydrates are found in bread, rice, potatoes, pasta, noodles, rusks, crackers and crackers.

These carbohydrates are processed into sugars in your body, these sugars increase your blood sugar levels enormously.

Your body produces the hormone insulin through these sugars. This hormone processes the sugar from your blood. This process causes a sugar crash. After your body has processed this you get hungry again and the circle starts again.

If your body makes this circle too often, your body cannot make it anymore. This will ensure that your insulin becomes resistant.

This insulin resistance is the cause of type 2 diabetes and prevalence. So, avoid carbohydrates as much as possible.



Start at the right moment.


When we start something we always want to do well. We are waiting for the right moment. If this moment comes, you know for sure that you are going to do it right. The problem with these kinds of intentions is that there is no right moment. It never comes true.

It can sometimes take weeks, months or years before you take steps. It’s okay to enjoy it once at a birthday or party. These are no reasons not to start a healthy lifestyle today. Just start today and discover how far you get.



Start losing weight today.


If you wait for a perfect moment you will never act. If you just start, you will see that you are going much further than you initially thought.

Do not wait for the right motivation, trust that if you start today. You will automatically develop this motivation.

Successful weight loss is choosing a good program, developing a healthy lifestyle. And continuing this until it becomes normal to eat this way.

Always choose a program or method that you trust and just go for it. Start today and make no more mistakes while losing weight. And ensure a slim, fit and healthy body.

If I could show you a way how to lose 5 pounds in 12 days. Would get better at using a revolutionary new diet system. That not only guarantees to help you lose weight. And promises to help you lose more weight faster. Then anything else you’ve ever tried, would you be interested to find out more?






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Don’t Allow Guilt to Sabotage Your Weight Loss

By Ann Musico


I do not believe there are “good” and “bad” foods. There are foods that are good for you. Specifically, in that, they nourish you and agree with your make up. And there are choices that are better for you than others.

But I don’t believe in demonizing any foods or making any foods off-limits. That’s a sure way to make them irresistible.

In her book, Today is Still the Day. I talk about using the right words to help you make the best choices. Instead of saying “I can’t eat that” I suggest you say, “I don’t eat that.” Or “I choose not to eat that now.” That immediately empowers you. By putting the power in your hands and it makes a huge difference.

I also believe if you eat as clean as possible, choosing the highest quality. One-ingredient foods that agree with your specific. Makeup 80-90% of the time, the other 10-20% will not make a difference. So that brings us to the subject of guilt, an extremely powerful and toxic emotion.

We all eat the cake and cookies occasionally. When you have a day or two of indulgence, like over Thanksgiving or Christmas.

Do you eat those special treats with gusto and relish every bite; or do you feel guilty with every mouthful? It makes a difference as to how those foods affect your body.



All food is neutral –


Neither good nor bad. And you have permission to enjoy any and all foods, in moderation, without beating yourself up. Each choice is yours alone and those labels often; do more harm than good in the long run.

This research found people who associated chocolate cake with guilt vs. celebration reported less healthy eating habits. And lower levels of perceived behavioral control. Over healthy eating when under stress. They were also not found to have a positive attitude toward healthy holiday eating.

Guilty feelings related to certain foods. May cause people to eat more than they would want to in higher-stress situations.

Therefore, changing your mindset toward food may help with your weight-loss goals. Your mindset about the food you eat affects how well it nourishes your body.

Enjoyment of your food prompts the parasympathetic nervous system. To trigger the relaxation response.

This also relaxes the muscles in the gastrointestinal tract. And increases digestive juices, which improve your ability to digest fully.

Food is fuel and nutrition, but it is also meant to be savored and enjoyed. It shouldn’t cause guilt and anxiety.


Do certain foods cause you to feel guilty when eating them?


Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a “3-D Living Program.” To assist her in coaching clients in achieving vibrant health and wholeness – spirit, soul, and body.

Visit her website at  To learn more about the “3-D Living Program,” her book. Today is Still the Day, as well as the coaching packages she offers. Subscribe for her free monthly newsletter; and weekly email messages.







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The Top 6 Phytochemicals Found in Food

By Bonnie R Giller


There’s quite a bit of buzz around phytochemicals in food. Phytochemicals, also known as phytonutrients. Are naturally occurring chemicals found in plants (hence the Phyto-).

They are the compounds that give fruits and vegetables their vibrant variety of colors. Smells, and tastes. With the rainbow of vegetables, you see regularly, you can imagine. How many types of phytochemicals there are!



Phytochemical Basics.

There are literally thousands of phytochemicals out there. And scientists are busy studying their potential benefits. Since you aren’t a plant, the only way to reap the benefits of phytochemicals. Is to eat a diet full of a variety of types of fruits and vegetables.



There are 6 phytochemicals scientists have spent the most effort researching:


  1. BETA CAROTENE is found in orange-colored and dark green leafy vegetables. Beta-carotene is critical for eye health and plays a key role. In maintaining a healthy and strong immune system.
  2. LYCOPENE is the red pigment found in tomatoes, pink grapefruit, watermelon, raspberries, and strawberries. It’s a powerful antioxidant and is linked to reduced prostate cancer risk. Lycopene is better absorbed after it’s been cooked, such as in tomato sauce.                                                                                                                                 
  3. LUTEIN is found in green leafy vegetables. Such as kale and spinach, as well as in cruciferous vegetables. Such as Brussel sprouts and broccoli. Like beta-carotene, lutein is critical for eye health. And may help prevent macular degeneration.               
  4. RESVERATROL has been making the news with its antioxidant properties. For the prevention of cardiovascular disease. And decreasing overall systemic inflammation. Have you heard how dark chocolate and red wine are healthy? That’s because they’re good sources of resveratrol.                                                                                    
  5. ISOFLAVONES block estrogen from entering cells. Possibly lowering the risk of ovarian and breast cancer, as well as protecting against heart disease. By reducing blood clotting and cholesterol levels. Soy foods are high in isoflavones, but they’re also found in other legumes.                                                                                                      
  6. ANTHOCYANIDINS are the deep red and blue-purple pigments in blueberries. Blackberries, red onions, and radishes, to name just a few. Anthocyanidins help maintain a healthy circulatory system.



Some lesser-known phytochemicals include:


  • Saponins: Interfere with DNA replication, preventing cancer cells from multiplying. Found in beans, legumes, garlic, oats, and asparagus.
  • Flavonoids: Inhibit the aggregation and adhesion of platelets in the blood; inhibits the oxidation of LDL. Found in orange and grapefruit juice, tea, onions, soy, and red wine.
  • Allyl sulfides: Stimulate enzymes that detoxify cancer-causing substances; cholesterol-lowering and anti-hypertensive heart health functions. Found in vegetables in the onion family, such as onions, garlic, leeks, chives, and shallots.
  • Indoles: Increase the conversion of estrogen to its inactive form, possibly reducing breast cancer risk. Found in brassica vegetables: broccoli, cauliflower, kale, Brussels sprouts, cabbage, kohlrabi.
  • Quercetin: Acts as an anti-inflammatory and can relieve allergies and fight infection. Found in tomatoes, oregano, apples, onions, and lettuce.



In Conclusion.


You probably don’t need even more scientific research. To tell you a diet rich in a variety of fruits, vegetables. And legumes are the best bet for good health, but phytochemicals are another reason.

To ensure you’re holiday eating spree has a wide variety of different foods. So, get out there and feed your body with phytochemicals!

Bonnie R. Giller helps chronic dieters and people with medical conditions. Like diabetes break free from diets and food rules. So, they can make peace with food. And change their relationship with food and their bodies forever.

She does this by creating a tailored solution. That combines three essential ingredients, a healthy mindset; caring support and nutrition education.

Bonnie is a registered and certified dietitian nutritionist. Certified diabetes educator and certified intuitive eating counselor. Learn more about Bonnie and her nutrition services at 





Dating Tips for Women in Their 40s, Starting a New Relationship.



Dating Tips for Women in Their 40s.

By April Braswell


If you’re a single woman in her 40s and you’ve recently started dating. A great guy who you think might be the man for you, congratulations!

You’ve successfully navigated meeting him and going on the first date plus a few more. Perhaps you two have gotten past.

The initial small talk and have started discussing a relationship together. Now what?

First, now that you’re in your 40s, remember, you have all the time in the world. There is no need to race to exclusivity.

Before you commit yourself to a relationship with this great guy, ask yourself, “Am I ready to take myself out of the dating pool?”

Before you remove yourself from the “after 40” dating scene, you want to make sure. You’ve done a few things to be certain about what you’re doing.



How Many Mature Men Have You Considered?


Have you met and dated at least 10 men in the past year or so? If you’re close to that number, that’s OK. 10 is just a guideline. It is not a strict requirement.



What Types of Men Over 40 Have You Dated?


Also, have you allowed yourself to consider some very different men? That you’ve dated when you were in your 20s and early 30s? Now that you’re in your 40s, some of your husband’s requirements.

It might still be the same as they were when you were younger. However, their order of priority might be different.

Let me give you an example. If now you’re a divorced and single mom, then you are not looking for great potential father material. Your children, hopefully, still have their father.

What you’re looking for now is a man who would be a good stepdad. A good stepdad is typically more of a part-time job than a full-time job.

Unless your children’s dad is no longer around. This is just to illustrate how your life is different now than in your 20s.



Does Your Man Have Time to Share with You?


Also, by now that you’re in your 40s, you have an established career. You might not be looking for a man with massive earning potential. Because now you have that financial security and status yourself!

What does that mean for you now for your after 40 mate selection? Naturally, you want a man who is financially stable.

You also want a man who has enough time and outside interests. To share himself with you and be an interesting life companion, right?

Now that you’ve considered what you want in a relationship. And if you are saying yes to most of these questions, then, yes agree to become exclusive!

As the two of you start a relationship, remember to share both fun date nights going out. As well as the daily activities of life, like grocery shopping together. Have fun and let me know how it’s going.



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How to Be Attractive in Your 50s.

By April Braswell




Did you just celebrate your 50th birthday? Congratulations! You are now in your 50s. A whole different world of dating and internet dating sites have opened to you.

When you’re “single and looking” in your 50s. Several the same dating etiquette rules and guidelines.

Apply to senior love as they did when you were younger. One of those is that whether you are a mature man or lady, you want to look your best.

The problem is when you’re 25 years old. All you need to do is roll out of bed, shower, brush your teeth and comb your hair, and you look terrific.

Now that you’re single and in your 50s, you can still look great and be attractive. It’s just that now in your 50s to be attractive, you need to apply a little more concerted effort.

First, good basic grooming still applies. Yes, that means showering and shaving.



For the Gentlemen in their 50s:


Several men in their 50s often want to skip shaving at least a few days a week. A little beard stubble can be attractive to a man in his 50s.

However, gentlemen, do talk to your barber and be sure to groom your stubble. It might grow unevenly. You can sport a modern stubble look, just do keep it trimmed and tidy.

Secondarily, do try some aftershaves to discover what you like. Some men can use just a touch of a masculine scent by simply using a scented deodorant. When it comes to scent, just do remember, less is more. Keep it light.

Lastly, do spiff up a bit when you’re going on a date. Ladies still love it when a man wears a navy blazer. Sure, you can be casual in the modern age of digital dating and just pair it with an open collar shirt.

If the occasion is a little dressier, then do plan to wear a tie, also. She will love it. If the situation is more casual, a nice and clean tropical print shirt. That is not too colorful can be just fine. It depends on where you live in the country.



For the Ladies in Their 50s:


Ladies, you want to keep some of the same ideas in mind. Do keep your personal grooming standards up.

Some of you may have attracted a first husband in your 20s without having worn any make-up. However, now that you over 50 years old, you likely would benefit from using some light make-up.

Before you head over to the make-up area department, keep it simple and light. First swing by the local drug store.

Try out a light powder foundation paired with a little mascara to enhance your eyes. Do add a little lip color whether it is in a tinted lip gloss or sheer lipstick.

When it comes to how you dress. A cute pair of jeans paired with heels is a fun feminine look. Men still love seeing women wearing a skirt or a dress, so wear those when you can.

Once you’re looking great, you’ll be flirting. With the mature men showing up at the coffee shops and the bagel store for lunch.

Once you’re flirting, go ahead and ask for the date! Now that you’re being attractive after 50, the dates are sure to line up.

What are the mature dating challenges you’re finding? Where do want some help? Chime in the comment section here, and I’ll be sure to address them in future articles.




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Tips for Staying Attractive in Your 50s

By April Braswell




Boomers and Gen X generations are both known for their great love of being physically fit. These are the generations who made jogging, aerobics, and gym membership popular!

Now that you’re in your 50s, it’s no time to stop being active. Most midlife singles like you want a mature mate who’s physically active to feel attraction.

However, now in your 50s, you want to be sure to pursue physical exercise. Activities that won’t stress your joints.

What are some of your options? Maybe it’s time to do low-impact aerobics or join a yoga class. Check with your doctor about the condition of your joints getting stressed. If you still want to keep jogging.

Staying active in your fifties is not just about your look attractive. For mature singles, it’s about your being attractive. They are attracted to mature singles who enjoy and seek to share.

Their active lifestyles with a potential mate. You might be a jogger, but your senior date might bicycle or enjoy moderate hikes.



Mature Midlife Mate.


In order to find and attract a physically active mature midlife mate. You’ll want to look in a few different places.

In addition to online dating, you’ll want to go to venues and activities. Where you’re likely to meet mature singles with an active lifestyle.

Seek out for local activity groups. Engage in activities that are not exactly the ones that you regularly pursue. To stretch yourself and meet active singles with complementary interests to yours.

In addition to going to the gym when mature singles might be there. It means you want to attend things like dance classes.

Sure, there’s ballroom dancing. They’re great fun. But many of them cannot provide you with a regular dance partner. Plus, it’s at least a 6-week commitment which might not yield any potential dates.



Dances with Mixers.


Instead, aim for dances with mixers. Like English Folk Dances and Contra Dances. Unlike some other dance types, both folk-dance styles. Often start their dance nights with a mini class.

So, if you’re new to the dance style, show up early. Now, of course, if you’re a smart single in your 50s. Even, if you’re already skilled in the dance style, show up early, so you can meet the new dancers that night!

Also, they’re getting to partner with someone like you who is more skilled. Really helps and supports them as a new dancer.

While not every dance did that evening will be a mixer. Not all the dances will be with one partner either. Invariably, you’ll have the opportunity to dance briefly. With many of the other dancers there and meet them all.

Then during the breaks, hang out by the food and water area. Why? Because after dancing, everyone will be drinking lots of water. You can easily chat up with the other dancers!



Stay attractive.


Do keep active to stay attractive in your 50s, and while you’re doing so, who knows who’ll you meet? Maybe your next midlife mate!

Be sure to grab your FREE copy of her Quick Start Guide: 10 Secrets to Jump Start Love go now and enter your name and email address:

It includes easy detailed lessons equipping you for how to chat up strangers!

Dating Coach April Braswell empowers singles after 50 to find lasting love again. Enjoy tons of free senior dating experts. Advice and explore her coaching services at her award-winning blog: Midlife Dating Coach.

Looking for a fun, helpful, and engaging speaker for the next meeting. Of your professional association, church, temple, singles. Or Meet Up group? Then please do contact April at her website email.