Eating Oatmeal to Promote Weight Loss

Recently, before I went on my diet plan that I mentioned below, I was working in the ICU, and a co-worker and I were talking about dieting and weight loss. I was telling her that I felt rather bloated lately and that someone even asked me if I was pregnant! NOT A GOOD QUESTION TO ASK SOMEONE, FOLKS, BY THE WAY! Anyways, she started encouraging me to eat oatmeal to promote better overall health and regularity....so, I did. And now I want to share the benefits with you. Oatmeal is actually a really delicious way to help you lose weight. Research has proven that people who eat oatmeal with moderate exercise LOSE WEIGHT. Here are some added benefits of eating oatmeal daily:

1. Oatmeal is high in protein, about 7 grams per serving. Research has proven that protein helps to give you a feeling of fullness and also promotes lean muscle mass.
2. Oatmeal is high in fiber about 6 grams per serving. Fiber is important in maintaining regularity and also promotes weight loss. Fiber also gives you a feeling of fullness and satisfaction so you tend to eat less.
3. Oatmeal is an excellent source of whole grain. For overall health, you should have at least three servings of whole grains per day. Research has shown that those who eat a diet rich in whole grains tend to weigh less.

So, I have to say, I have been eating oatmeal now for breakfast every morning. I tend to like the flavored packets, they are quick, easy and taste great. I must say that I do feel more regular and less bloated since I have been doing this and it feels great! For more information about weight control, weight management tips and oatmeal, visit www.quakeroatmeal.com.

Lifestyle Modifications that Can Prevent Disease

Most of us do not make changes in our lives unless something prompts us to do so, perhaps an unexpected illness, accident or emotional upset. Let's face it, we do NOT like to change. We are comfortable where we are at! Right! Being a nurse and working in the ICU, I frequently encounter people when it is too late. For these individuals, disease process has set in and for many of them, lifestyle changes at this point are ineffective. As a nurse, I am also an educator. No matter how sick the individual is, they do not leave my ICU without education. Most of the time, it is on lifestyle modifications necessary to keep them from coming back to the hosptial. Ultimately, they must change their ways. Their old behavior is what brought them to the hospital in the first place: ie; smoking, drinking, overeating, sedentary lifestyle, you name it, they have done it and that is why they are flat on their backs having nurses clean them, turn them, suction them, whatever! The bottom line is, if they were able to make one or two small changes in their daily lives, it could dramatically improve their overall health and ultimately help to prevent future hospitalizations. So, with that said, let's review some lifestyle modifications that you can make to improve your health and prevent disease so that I don't have to see you in my ICU!

1. Stop drinking.....if you drink too much, either stop or cut down. Alcohol contributes to a long list of illnesses, including cirrhosis of the liver, esophageal varices, GI bleeding, ulcers, pancreatitis, depression, obesity, and the list goes on and on.
2. Stop smoking.....if you smoke, either stop or cut down. Smoking is another huge risk factor for many illnesses, including heart attack, stroke, peripheral vascular disease, emphysema, COPD, and yes, guys, I hate to tell you this, but IMPOTENCE. Stop smoking people, it smells bad and makes you really sick!
3. Increase your physical activity.....If you live a sedentary life, you need to GET MOVING NOW. Inactivity contributes to obesity which is a risk factor for disease, such as heart attack and stroke and diabetes. Inactivity makes you depressed and feel really bad about yourself. If you don't have time to exercise, then increase your steps or daily movements. You can do this in many different ways. Why not park in a spot farthest from the entrance to where you are going, and not waiting for the closest parking spot. Take the stairs instead of the elevator. Instead of sitting on the couch after work and watching TV, sit on the floor and watch TV while doing Yoga, or stretching. MOVE IT OR LOSE IT IS WHAT I AM TRYING TO TELL YOU FOLKS!
4. Once again, drink plenty of water. Take a bottle of water with you EVERYWHERE YOU GO, unless of course it is contraindicated. Water hydrates and flushes the body of all the junk we put into it. Water is a natural diuretic. Water increases your metabolism. Drink 8 eight ounce glasses per day for optimal health.
5. Eat a well balanced diet.....I am not saying go on a diet. I am saying if you drink soda, cut it out. Drink water instead. If you eat potato chips in front of the tube after work, try popcorn, unbuttered instead. If you eat 5 slices of pizza on pizza night, cut it down to 2. Include a combo of 5 fruits and vegetables in your daily diet. Don't binge eat. Eating 6 small meals a day increases your metabolism and actually helps you lose weight. Don't skip meals. Always eat breakfast. If you simply modify your diet, instead of going on one, you will be more apt to stick to your lifestyle changes and see better results in the long run.
6. Meditate daily.....take time for the emotional you! Take time to breathe, to enjoy the sunshine, each and every day. Even if it is only for 5 minutes, sit down, do some deep breathing exercises, stretch and just think about how grateful you are for being alive, for all of your blessings. DESTRESS yourself to a better you. For more tips on how to meditate Click Here!

Now, I guarantee you, if you follow the simple steps above to lifestyle modifications, you will change your life and I will not be seeing you in my ICU!

Avoid Overeating for the Holidays

Well, folks, the holidays are approaching and we are all looking forward to the tasty delights that await us during those special holiday dinners. Maybe a delicious, savory honey glazed ham, sliced to perfection paired with golden, Gulliver Cream Style Corn and Sweet Potato Casserole will adorn your holiday table. Or perhaps you prefer a tryptophan loaded, Golden Brown Turkey filled with Roasted Chestnut Stuffing and tangy Orange Cranberry Sauce on the side. Whatever your pleasure may be, most of us ultimately overeat during the holiday season and end up gaining a few extra, unwanted pounds. To avoid having to commit to yet another weight loss program for the New Year, try these simple tips that will help you make better choices in the long run and avoid overeating for the holidays.

1. Whatever you do, don't starve yourself all day before attending your holiday dinner parties. This is a holiday no-no which will definitely cause you to overeat at the holiday mealtime. Make sure to eat a healthy, well balanced breakfast and lunch prior to attending any holiday party.
2. Drink plenty of H2O, (water that is folks). In fact, drink a full glass of water before sitting down to the holiday dinner. Drinking water gives you a feeling of fullness and also ultimately increases your metabolic rate. This will help you burn those extra holiday calories. It is recommended that you follow the 8x8 rule, meaning drink 8, eight ounce glasses of water per day.
3. Eat an apple before you sit down to your holiday meal. Studies have found that those who eat an apple before a meal consumed 187 fewer calories in comparison to those who don't. Eating an apple before your meal will also give you a feeling of fullness, which will help you to avoid overeating.
4. Exercise, exercise, exercise. Plain and simple, your weight is determined by how many calories you consume minus how many calories you burn. So, if you consume more calories, as is often the case during the holiday season, then simply exercise more to balance out the excessive caloric intake. Adding an additional 15 to 30 minutes to your exercise regime will not only help you avoid excess holiday pounds, but it will cause you to be more conscious about what you are putting into your body during the holiday season. We cannot say enough about exercise!
5. Take along healthy snacks to your holiday affairs. Yogurt, nuts, fruit, protein bars, whatever your favorite healthy snack may be, having a snack before the big, sit down can help you avoid extra or excessive portions.
6. Limit your alcohol consumption. Alcohol erodes your committment to portion control and making careful food choices. Alcohol adds calories to an already calorie-overloaded holiday dinner. If you must have a drink, then limit yourself to 1 and you will thank yourself in the long run. Remember, it is unsafe to drink and drive and it is also unsafe to drink and diet!

We all want to enjoy the holidays without the additional stress of worrying about gaining weight. RN Online hopes the above information will keep the holiday pounds off, and the holiday smiles abundant!