I am one of the fortunate few who get to work from a home-office most days of the year. Because of the nature of my work, my physical location is not important to the task at hand. As such, I also have the opportunity to better control my food choices and eating habits during the work day. If you are in this category, be thankful that you are because — for most people — it is much more difficult to eat well during the work day.

Sometimes, however, my work requires my physical presence in the office — often for many days at a time. This week was such a week. Yesterday, as lunch time came and went, the pangs of hunger began to gnaw at me and I finally decided to run over to the local McDonalds for some lunch. Since I was very hungry, I reminded myself to order thoughtfully.

When those of us fighting the Battle of the Bulge are visiting a fast food restaurant, there are some really obvious things that we must do to avoid overeating and/or choosing the wrong kinds of food. These “obvious” things include to not order anything that is “deep fat fried” and to not “super-size” any order. It struck me, though, as I sat there “inhaling” my cheeseburger, that there are many other things that we can do that will also help prevent over-consumption of the wrong kinds of foods.

The first thing to consider is what you drink. Most fast food companies will provide “ice water” at no charge when you are making a food purchase. Not only can you save some money, but you can drink more water (please see the www.weeklyweightlosstips.com archives to read more on drinking water), which is something that you already know to do. Many wise fast food restaurants are also selling your favorite brands of bottled water, which can typically be refilled at the beverage kiosk if you are still thirsty when you finish your meal.

Not only is this important when comparing beverage choices (e.g., soda vs. water), but also when you consider the fact that fast food contains much more salt than what we typically would use on our own food at home. If you have been reading these articles for some time now, you have likely read some compelling reasons why we need to limit our sodium intake. Sodium causes us to retain water (which weighs about seven pounds per gallon) and the only way to safely regulate this (sodium and water retention) is to drink more and more water.

The next thing to consider is the condiments. Many fast food restaurants are suggesting salads as a low-calorie option to their traditional offerings. These are a great way to avoid higher fat, lower fiber alternatives, but with salads the dressing must be scrutinized, or else you may end up not saving calories at all. Dieticians suggest choosing the dressing type wisely, as well they recommend using the smallest amount possible.

If you order items other than salads, the same thing is true. Mayonnaise if a very high-fat food that should be avoided. Most restaurants will allow you to “special order” a small amount of your condiments (”light on the mayo, please…”) or just those that are lower in fat and calories. Mustard is a low fat, low calorie condiment, though it may not be suited to everyone’s individual taste.

The last thing that I would recommend that you keep in mind when visiting a “fast food” restaurant is to not get wrapped up in the “speediness” of the environment. One of the worst dining habits is to eat your meals quickly. The very nature of the fast food shop makes it difficult to slow down and enjoy your meal. Make a conscious effort to sit down, relax, and savor every bite. Don’t allow yourself to get caught up in the hustle and bustle of the surroundings. When you sit down at the table with your food, tell yourself that you are going to eat slowly, savoring your food, or you are likely to eat too quickly and too much.

You may not always be able to avoid eating at a fast food restaurant, so when you must do so, prepare yourself before you get in line to order. Don’t let your hunger cause you to over-order, make wise food and beverage choices, and when you eat, take time to savor your food. Following this advice will keep you on track for a lighter, healthier you!

Michael Callen is the author of the Weekly Weightloss Tips Newsletter (http://www.weeklyweightlosstips.com) and the Chief Technology Officer for WellnessPartners.com (http://www.WellnessPartners.com), an online retailer of dozens of health and wellness products such as conjugated linoleic acid (CLA), r+ alpha lipoic acid (R+ ALA), and green tea extract.

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What are gallstones and how are they affected by dieting? Gallstones are a fairly common condition affecting as many as 1 in 12 Americans. Your gallbladder contains an emulsifying fluid called bile and when one eats, the gallbladder contracts, releasing the bile. The bile is then transported through the common bile duct to the small intestine where it can help break down digested fats.

Now, if one’s bile becomes chemically unbalanced then hardened particles of bile pigments, cholesterol, or calcium salts can form, possibly growing to uncomfortable sizes within a few years. However, not all gallstones are painful and can go unnoticed entirely. There are several possible factors that contribute to gallstone formation.

The first of the contributing factors is having too much cholesterol in the bile. Bile already contains fatty compounds and if it contains more than it should then it becomes supersaturated in a sense and begins to form crystals that can then lead to stones. One point that needs to be noted is that blood cholesterol levels are unrelated to bile cholesterol levels. Another factor that can contribute is incomplete gall bladder emptying. If your gallbladder doesn’t empty frequently enough or incompletely then your bile can become too concentrated and thus form gallstones. The latter factor is directly related to one’s diet. People who eat too infrequently or who commonly skip breakfast will find themselves with gallstone problems since the lack of digestive stimulus fails to trigger contractions from the gall bladder. Even if you do eat a good breakfast every morning, you still might be susceptible to gallstones. There are still other risk factors that need to be addressed before you can most likely be in the clear, so to speak.

First of all, genetics do play a role in gallstones. The do tend to be inherited, but remember, relatives might not be feeling any symptoms. The second determining factor is one’s sex. Women between the ages of 20 and 60 are twice as likely to develop gallstones than men. The reason for this is that estrogen causes for greater cholesterol secretion in the bile. Pregnancy can also raise the risk as well. The third determining factor is body weight. The more overweight one becomes, the greater their chances for developing gallstones. Just like the estrogen, excess fat promotes greater cholesterol secretion in the bile, but to compound matters, it also hinders the gallbladder’s emptying process too.

The next factor that can contribute is one’s diet. Low-calorie, fad diets tend to jar the entire body out of standard procedure, including a disruption of your bile’s chemistry and a reduction in gallbladder contractions. Another factor that can also contribute to gallstone development is age. Simply put, the older you are, the greater your chances become for developing gallstones. And lastly, ethnicity has also been shown to play a role in the development of gallstones. Native Americans have the highest incidence of gallstones and Mexican-Americans also have an elevated incidence rate.

As mentioned earlier, you could be living with gallstones and never realize it, but others are not so lucky. Immediate medical advice needs to be sought when you begin to feel sharp, intense pains in your abdomen accompanied with fever and vomiting. While gallstones are clearly not simple to control and prevent, one should still try manage their weight and avoid any sort of crash diets. Nutritionally speaking, try to find a happy medium and maybe that’ll be enough of a preventative measure to ensure a healthy bile chemistry.

Learn more about which is the best diet for your healthy, safe and permanent weight loss at PhenForum.com, a site providing info on Phentermine and healthy weight loss online! Join our support group to find a weight loss buddy. Learn how to lose weight and keep it off forever.

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Let’s face it….

Losing weight and feeling great isn’t easy.

BUT the journey is well worth it!

Many people commit to their health and well being via a New Year’s resolution. Why not? The New Year is a great time to make a fresh start and commitment to your health.

How do you remain motivated however for an entire year?

The single most important piece of advice I can offer you is this:

Don’t give up, and pick yourself back up when you stumble or fall.

Everyone slips here and there. Just because you had one cheat day doesn’t mean your entire fitness and exercise program needs to be ruined.

On the contrary. Everyone slips now and again.

The key to sticking with a program is to make the slips MUCH less frequent than the days you are firmly committed to your program.

So have that piece of chocolate on occasion and don’t beat yourself up for it.

Here are some additional great ideas for staying motivated throughout the year:

Tip 1

Don’t make a habit of skipping breakfast.

You should never skip breakfast. It is the most important meal of the day, and revs your metabolism to burn calories each and every day.

When you skip breakfast, you are more likely to overeat and then feel guilty later in the day.

Tip 2

Don’t weigh yourself every day. In fact, you should weigh yourself only once a week, and when you do you should do it at the same time wearing nothing.

Why? Your weight actually fluctuates a good 2-5 pounds from day to day.

Much of this is associated with fluid retention, thus has nothing to do with your actual fat gain or loss. Weighing yourself too often can be discouraging rather than encouraging.

Tip 3

Grab a partner in crime.

Find someone that can be your ‘partner in fitness’. Call them when you are feeling unmotivated, and have them do the same.

You are more likely to stay motivated if you have someone to lean on when times get tough.

Tip 4

Don’t skip a workout because you are tired.

Did you know that working out will actually help invigorate you? If you are truly exhausted, consider toning down your workout, but never give it up completely!

Tip 5

Reward yourself on occasion.

All work and no play is not the way to go when it comes to your overall health and well being.

Consider booking yourself for a massage or other pampering treat each month to keep you feeling great mentally and physically.

Last but not least, remember to take small steps.

Don’t set outrageous goals. You won’t lose 10 pounds in one week, but you might lose up to 2.

Over inflated goals will only serve to defeat you in the long run. Set reasonable goals and you will find yourself much more motivated throughout the year!

Article by Beverley Brooke, editor of Health & Finesse - Free health, diet & fitness advice and weekly newsletter http://www.healthandfinesse.com

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