November 2015 - Wellness Katie

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How To Lose 10 Pounds in 3 Days

According to one of my gym instructors the perfect body is 70% food and only 30% exercise - I know that you should eat three healthy meals a day and everything in moderation but that doesn't work with me because I love to gorge, booze and eat naughty things - sometimes many times throughout the day!

How To Lose 10 Pounds in 3 Days

The best thing is it is not particularly far as diets go...and I have done quite a few in my time - the south beach diet, the juice diet, the Dukan, Atkins, starvation, .....the list is endless.

This diet is similar to the military diet but it's not exactly the same.

Diet instructions:

Note - Drink water throughout the day!

First Day:

Black coffee or tea, 1/2 grapefruit, 1 slice of toast with 2 tablespoons of peanut butter

1/2 cup of tuna, 1 slice toast, coffee or tea

2 slices of any type of meat (3 ounces) 1 cup of string beans, 1 cup of beets, 1 small apple, 1 cup of vanilla ice cream

Second Day:

1 egg, 1 slice toast, 1/2 banana, coffee or tea

1 cup cottage cheese, 5 saltine crackers

2 hotdogs, 1 cup broccoli, 1/2 cup carrots, 1/2 banana, 1/2 cup vanilla ice cream

Third Day:

5 saltine crackers, 1 slice cheddar cheese, 1 small apple, black coffee or tea

1 hard boiled egg, 1 slice toast

1 cup tuna, 1 cup beets, 1 cup cauliflower, 1/2 cantaloupe, 1/2 cup vanilla ice cream

"Diet works on chemical breakdown and is proven. Do not vary or substitute any of the above foods. Salt and pepper may be used, no other seasonings. This diet is to be used 3 days at a time.

In 3 days you will lose 10 pounds, after 3 days of dieting you can eat your normal foods, but do not overeat. After your normal days of eating, start back on your three days. You can lose up to 40 pounds a month if you stick to this diet.

It is a safe diet!!!! Remember do not snack between meals."

How To Lose 10 Pounds in 3 Days

Acne is a very common disease. People who have it tend to have similar kinds of questions about it and its treatment. This section addresses some of the common questions asked by people with acne. Please remember that your dermatologist is always the best source of specific information about your individual health issues, including acne.

Questions and Answer does follows:

1. What causes acne?

The causes of acne are linked to the changes that take place as young people mature from childhood to adolescence (puberty). The hormones that cause physical maturation also cause the sebaceous (oil) glands of the skin to produce more sebum (oil). The hormones with the greatest effect on sebaceous glands are androgens (male hormones), which are present in females as well as males, but in higher amounts in males.

Sebaceous glands are found together with a hair shaft in a unit called a sebaceous follicle. During puberty, the cells of the skin that line the follicle begin to shed more rapidly. In people who develop acne, cells shed and stick together more so than in people who do not develop acne. When cells mix with the increased amount of sebum being produced, they can plug the opening of the follicle. Meanwhile, the sebaceous glands continue to produce sebum, and the follicle swells up with sebum.

In addition, a normal skin bacteria called P. acnes, begins to multiply rapidly in the clogged hair follicle. In the process, these bacteria produce irritating substances that can cause inflammation. Sometimes, the wall of the follicle bursts, spreading inflammation to the surrounding skin. This is the process by which acne lesions, from blackheads to pimples to nodules, are formed.

2. I wash my face several times a day. Why do I still get acne?

Many people still believe that acne is caused by dirty skin. The truth is, washing alone will not clear up or prevent acne. Washing does, however, help remove excess surface oils and dead skin cells. Many people use all kinds of products, including alcohol-based cleansers, and scrub vigorously, only to irritate the skin further and worsen their acne. Washing the skin twice a day gently with water and a mild soap is usually all that is required. However, acne is actually caused by a variety of biologic factors that are beyond the control of washing. For that reason, you should use appropriate acne treatments for the acne.

3. Does stress cause acne?

Stress is commonly blamed for the development of acne. Stress can have many physiologic effects on the body, including changes in hormones that may theoretically lead to acne. In some cases the stress may actually be caused by the acne lesions, not the other way around! If the acne is being treated effectively, stress is not likely to have much impact on the majority of people.

4. I never had acne as a teenager. Why am I now getting acne as an adult?

Usually, acne begins at puberty and is gone by the early 20s. In some cases, acne may persist into adulthood. Such types of acne include severe forms that affect the body as well as the face (which afflict males more than females) and acne associated with the menstrual cycle in women. In other cases, acne may not present itself until adulthood. Such acne is more likely to affect females than males.

There are several reasons for this. As females get older, the pattern of changes in hormones may itself change, disposing sebaceous glands to develop acne. Ovarian cysts and pregnancy may also cause hormonal changes that lead to acne. Some women get acne when they discontinue birth control pills that have been keeping acne at bay. Sometimes young women may wear cosmetics that are comedogenic-that is, they can set up conditions that cause comedones to form.

5. What role does diet play in acne?

Acne is not caused by food. Following a strict diet will not, clear your skin. While some people feel that their acne is aggravated by certain foods, particularly chocolate, colas, peanuts, shellfish and some fatty foods, there is no scientific evidence that suggests food causes or influences acne. Avoid any foods which seem to worsen your acne and, for your overall health, eat a balanced diet-but diet shouldn't really matter if the acne is being appropriately treated.

6. Does the sun help acne?

Many patients feel that sunlight improves their acne lesions and go to great lengths to find sources of ultraviolet light. There is no proven effect of sunlight on acne. In addition, ultraviolet light in sunlight increases the risk of skin cancer and early aging of the skin. It is, therefore, not a recommended technique of acne management, especially since there are many other proven forms of treatment for acne. Moreover, many acne treatments increase the skin's sensitivity to ultraviolet light, making the risk of ultraviolet light exposure all the worse.

7. What is the best way to treat acne?

Everyone's acne must be treated individually. If you have not gotten good results from the acne products you have tried, consider seeing a dermatologist. Your dermatologist will decide which treatments are best for you. For more information about the types of acne treatments that are available, and for basic acne treatment guidelines, please see Acne Treatments in the main part of AcneNet.

8. What kind of cosmetics and cleansers can an acne patient use?

Look for "noncomedogenic" cosmetics and toiletries. These products have been formulated so that they will not cause acne.

Some acne medications cause irritation or pronounced dryness particularly during the early weeks of therapy, and some cosmetics and cleansers can actually worsen this effect. The choice of cosmetics and cleansers should be made with your dermatologist or pharmacist.

Heavy foundation makeup should be avoided. Most acne patients should select powder blushes and eye shadow over cream products because they are less irritating and noncomedogenic. Camouflaging techniques can be used effectively by applying a green undercover cosmetic over red acne lesions to promote color blending.

9. Is it harmful to squeeze my blemishes?

Yes. In general, acne lesions should not be picked or squeezed by the patient. In particular, inflammatory acne lesions should never be squeezed. Squeezing forces infected material deeper into the skin, causing additional inflammation and possible scarring.

10. Can anything be done about scarring caused by acne?

Scarring is best prevented by getting rid of the acne. Dermatologists can use various methods to improve the scarring caused by acne. The treatment must always be individualized for the specific patient. Chemical peels may be used in some patients, while dermabrasion or laser abrasion may benefit others. It is important that the acne be well controlled before any procedure is used to alleviate scarring.

11. How long before I see a visible result from using my acne medication?

The time for improvement depends upon the product being used, but in almost all cases it is more a matter of weeks or months instead of days. Most dermatologists would recommend the use of a medication or combination of medications daily for 4 to 8 weeks before they would change the treatment. It is very important for patients to be aware of this time frame so they do not become discouraged and discontinue their medications. Conversely, if you see no change whatsoever, you might want to check with your dermatologist regarding the need to change treatments.

12. Would using my medication more frequently than prescribed speed up the clearing of my acne?

No-always use your medication exactly as your dermatologist instructed. Using topical medications more often than prescribed may actually induce more irritation of the skin, redness and follicular plugging, which can delay clearing time. If oral medications are taken more frequently than prescribed, they won't work any better, but there is a greater chance of side effects.

13. My topical treatment seems to work on the spots I treat, but I keep getting new acne blemishes. What should I do?

Topical acne medications are made to be used on all acne-prone areas, not just individual lesions. Part of the goal is to treat the skin before lesions can form and to prevent formation, not just to treat existing lesions. Patients are generally advised to treat all of the areas (forehead, cheeks, chin and nose) that tend to break out rather than just individual lesions.

14. My face is clear! Can I stop taking my medication now?

If your dermatologist says you can stop, then stop-but follow your dermatologist's instructions. Many times patients will stop their medication suddenly only to have their acne flare up several weeks later. If you are using multiple products, it may be advisable to discontinue one medication at a time and judge results before discontinuing them all at once. Ask your dermatologist before you stop using any of your medications.

15. Does it matter what time I use my medication?

Check with your dermatologist or pharmacist. If you were taking one dose a day of an antibiotic, you could probably take it in the morning, at midday or in the evening, although you should pick one time of day and stay with it throughout your treatment. With oral medications prescribed twice a day or three times a day, you should try your best to spread out the doses evenly. Some antibiotics should be taken on an empty or nearly empty stomach. For optimal results with topical treatments, you should strictly follow your dermatologist's recommendations. For example, if instructed to apply benzoyl peroxide in the morning and a topical retinoid at bedtime, it is important to follow these directions strictly. If the two were applied together at bedtime, for example, you could decrease the efficacy of the treatment because of chemical reactions that make them less effective.

16. I have trouble remembering to take my oral medication every day. What's a good way to remember? What should I do if I forget a dose?

This is a common problem. Many patients try to associate taking their medication with a routine daily event such as brushing teeth or applying makeup. It also helps to keep the medication close to the area where the reminder activity is carried out.

In most cases, if you miss a day of your oral treatment, do not double up the next day; rather, get back to your daily regimen as soon as possible-but there may be different instructions for different oral medications. Ask your dermatologist or pharmacist about what to do if you miss a dose of your particular medication.

17. I have been using topical benzoyl peroxide and an oral antibiotic for my acne and have noticed blue-black and brown marks developing on my face and some discoloration on my body. The marks are especially noticeable around acne scars and recently healed lesions. Is this a side effect of medication and is it permanent?

It is not possible to make general statements about side effects of medications that apply to individual cases. A dermatologist should be consulted. The facial marks and body discoloration described by the patient in this case do fall within the range of side effects of some antibiotics.

Unique patterns of pigmentation are sometimes seen in acne patients treated with certain oral antibiotics-particularly minocycline. The pigmentation patterns that appear may include:
* Localized blue-black or brown marks in and around acne scars and in areas of previous acne inflammation

* A "muddy skin" appearance that may cover much of the body

* Diffuse brownish pigmentation of the feet and lower legs.

The pigmentation side effect gradually disappears after the therapy is discontinued.

Any side effect of a medication should be noted by the patient and brought to the attention of the physician. While most side effects are temporary they should be discussed with the physician and monitored.

18. My doctor is prescribing a topical retinoid for my acne. He said a retinoid is a substance related to vitamin A. If the drug is related to vitamin A, shouldn't vitamin A dietary supplements be helpful in getting rid of acne?

Dietary vitamin A is essential to good health, especially vision. It has healthful effects in the skin. Large doses of vitamin A for the treatment of acne is not recommended on grounds of safety. The retinoids and retinoid-like substances used as topical treatments for acne are prepared especially for their potent effect on the shedding of cell lining in the sebaceous follicle. Their use should be monitored by a dermatologist.

Dietary vitamin A has multiple health effects in the human body. Vitamin A is essential for good vision. Extreme vitamin A deficiency can result in blindness, usually accompanied by dry, scaly skin. Vitamin A overdose that far exceeds the Recommended Dietary Allowance (RDA) of 5,000 IU can have effects nearly as catastrophic. Extreme vitamin A overdose can cause the skin to blister and peel-an effect first seen in early North Pole explorers who nearly died after eating polar bear liver that has an extraordinarily high vitamin A content.

Topical retinoids are usually prescribed as a treatment for moderate to severe acne. Side effects are chiefly dermatologic, including redness, scaling and dryness of the skin, itching and burning. These side effects can usually be managed by adjustment of the amount and timing of retinoid applied to the skin. Dose adjustment must be discussed with the dermatologist who prescribed the treatment.

19. Are there any acne treatments specifically for people with dark skin? Are there any treatments specifically harmful to dark skin?

There are no acne treatments specifically for use on dark skin. Acne treatments are generally as safe and effective on dark skin as on light skin. Some treatments for acne scars may cause temporary lightening of dark skin.

Acne is a common skin disease that has the same causes and follows the same course in all colors of skin.

Very dark or black skin may be less well-moisturized than lighter skin. Topical anti-acne agents such as benzoyl peroxide that have a drying effect on the skin should be used under the supervision of a dermatologist. Benzoyl peroxide also is a strong bleach and therefore must be applied carefully to avoid inadvertent decolorization of a patch of hair, towels or clothing.

Darker skin has a tendency to develop post-inflammatory hyperpigmentation (excessive skin darkening at places where the skin was inflamed). Severe inflammatory acne may result in dark spots. The spots resolve over time; a dermatologist may be able to recommend cosmetic measures to make the spots less apparent until they resolve. Some acne treatments, such as topical retinoids and azelaic acid, may also help fade the discoloration.

Removal of acne scars by dermabrasion or chemical peeling may cause temporary lightening or darkening of dark skin in the areas of treatment. Scar treatment should be discussed with a dermatologist or dermatologic surgeon before it is undertaken.

Alterations of melanin (dark pigments that give the skin its color) pigmentation such as vitiligo and melasma are not related to acne, but they may be present simultaneously with acne. The diagnosis and treatment of melanin pigmentation disorders such as vitiligo requires a dermatologist with knowledge and experience in treating these conditions.

20. Is acne that appears for the first time in adulthood different from acne that appears in adolescence?

Acne has a specific definition as a disease of sebaceous follicles. This definition applies to acne that occurs at any age. However, it may be important to look for an underlying cause of acne that occurs for the first time in adulthood.

Current understanding of the causes of acne vulgaris is described in the Main Text section Why and how acne happens. In brief summary, acne vulgaris develops when excessive sebum production and abnormal growth and death of cells in the sebaceous follicle result in plugging of follicles with a mixture of sebum and cellular debris and formation of comedones (blackheads and whiteheads). Bacteria in the follicles-chiefly Propionibacterium acnes, the most common bacterial colonist of sebaceous follicles-may contribute to the inflammation of acne by release of metabolic products that cause inflammatory reaction. The pathogenic events, which cause disease, in the sebaceous follicle are believed to be due in large degree to changes in levels of androgenic (male) hormones in the body-a circumstance usually associated with growth and development between ages 12 and

21. Some acne investigators believe that although this understanding is generally correct, there is more yet to be learned about the causes of acne vulgaris.

Acne that appears after the age of 25-30 years is (1) a recurrence of acne that cleared up after adolescence, (2) a flare-up of acne after a period of relative quiet-for example, during pregnancy, or (3) acne that occurs for the first time in a person who had never previously had acne.

Acne that occurs in adulthood may be difficult to treat if there are multiple recurrences. Some patients with severe recurrent acne have undergone repeated courses of treatment with the potent systemic drug isotretinoin.

Acne flares in association with pregnancy or menstruation are due to changes in hormonal patterns.

Acne that appears for the first time in adulthood should be investigated for any underlying cause. Drugs that can induce acne include anabolic steroids (sometimes used illegally by athletes to "bulk up"), some anti-epileptic drugs, the anti-tuberculosis drugs isoniazid and rifampin, lithium, and iodine-containing drugs. Chlorinated industrial chemicals may induce the occupational skin disorder known as chloracne. Chronic physical pressure on the skin-for example, by a backpack and its straps, or a violin tucked against the angle of the jaw and chin-may induce so-called acne mechanica. Some metabolic conditions may cause changes in hormonal balance that can induce acne.

Some lesions that appear to be acne may be another skin disorder such as folliculitis-infection and inflammation of hair follicles-that require different treatment than acne. Acne that appears for the first time in adulthood should be examined and treated by a dermatologist.

22. My 15-year-old daughter has what I would describe as a very mild case of acne. She has made it much worse by constant picking and squeezing. She looks in the mirror for hours, looking for some blackhead or blemish she can pick or squeeze. Does she need psychological counseling?

Excessive picking and squeezing of otherwise mild acne is a condition called excoriated acne, seen most often in young women. A dermatologist may provide effective counseling.

The typical person with excoriated acne is a person-often a young women-who is so distressed with her appearance due to acne that she literally tries to "squeeze the acne out of existence." The acne is often very mild, but the person's face may constantly be covered with red marks from squeezing, and open sores where lesions have been picked open.

The word excoriate means to scratch or abrade the skin. Excoriated acne is a medically recognized condition that should be discussed with a dermatologist. Occasionally giving in to a temptation to squeeze a blackhead is not defined as excoriated acne. Hours in front of a mirror, squeezing and picking every blemish, is a definition of excoriated acne. A dermatologist may be able to counsel the patient regarding a course of treatment in which the patient can participate, but keep "hands off."

23. Can the rate of secretion or the composition of sebum be altered by diet? If it can, shouldn't alteration of diet be considered a treatment for acne?

Diet has never been proven to have a role in the cause or treatment of acne. Dietary manipulation may have a role in the treatment of some scaling diseases of the skin, but not in the treatment of acne.

Dietary cause is one of the most persistent myths about acne. Foods, such as chocolate or greasy foods, do not cause acne, but certain foods seem to make some people's acne worse. The following can bring on or worsen it:

  • Hereditary factors
  • An increase in male hormones found in both males and females
  • Menstruation
  • Emotional stress
  • Oil and grease from cosmetics, work environment

No food has been shown to be effective in preventing or treating acne. A healthy diet is, of course, necessary for good general health.

24. Shouldn't I just try to eliminate sebum from my body?

No. When it isn't blocked in your pores, sebum helps keep your skin healthy.

25. Why does acne usually start at puberty?

No one knows for certain. What is known is that the sebaceous glands that produce sebum get much larger at puberty than they were before.

26. Why does the skin around a pimple turn red?

This redness is caused by the body's inflammatory response. Inflammation is a sign that your immune system is working to fight an infection. However, the inflammatory response doesn't always work perfectly, and can even be the cause of scarring.

27. If my skin turns red, does that mean that I'm going to have scars?

Usually, no. Even when there will be no permanent scar, the aftereffects of the inflammatory response can leave the skin red for months, sometimes for more than a year.

28. What are free radicals?

Free radicals are byproducts of oxidation in your body. We all need oxidation to occur as part of our life process, but there is concern that the buildup of unrecycled free radicals contributes to many conditions, including skin damage. Antioxidants, including several of the active ingredients in Acuzine, help prevent the buildup of free radicals.

Jesica Bacalla writes for Acne Article [] for more info visit []

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Frequently Asked Questions About Acne

It's November which means the Christmas count down is on!

It is nearly the time of year when we can eat and drink as much as we like and have the best times and laughs spent with loved ones.

hynotherapy weight loss

After all the fuss of Christmas being over all the hype goes to the New Year and people thinking about what New Year resolutions they can make. The biggest one I hear every year is to lose weight, of course this is because someone has eaten one too many mince pies over the holidays!

January has got to be a great financial month for gyms hasn't it, everyone joining up to get fit and healthy but the whole novelty of it wears off after a month or so.

Rather than spending money on a gym membership and paying a monthly cost when your not using it, it could be a good idea to invest in to something more useful and productive for losing weight.

Why not try hynotherapy.

A hynotherapist can do more for you than a gym can. They will get in to your head and help you mentally. They will guide you in the right direction for losing weight and be like a little voice in your head telling you you've had enough or saying no to anymore, so technically a hypnotherapist can help you like a gym because once we get in your head this is when the pounds will begin to fall off.

Although Christmas is a time of year where the majority of people gain weight and want to lose weight, a hypnotherapist can help you all year round.

Maybe you have had weight problems all your life and just don't know what to do anymore, by seeing a hypnotherapist they can help you find the root of the problem then set up a type of treatment that is focused on you to solely help you to lose weight.

  • Underlying problems for weight loss may be:
  • Low Self-esteem
  • Inaccurate, negative, self-image of themselves
  • Issues with stress
  • Issues of boredom
  • A sense of loneliness
  • A lack of exercise
  • A certain obliviousness with the amount of food or drink consumed

If you can relate to any of the above problems concerning your weight loss maybe it's time for you to get in touch with a professional hypnotherapist and let them work their expertise on you.

You can exercise all you want but if you can't control your eating it's a waste of time.

Look for a hypnotherapist near you and seek for their help.

Let 2016 be your year so you don't have to make a resolution of losing weight for 2017.

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Getting Into Tip Top Shape For 2016

Taking the time out to style your hair from your busy routine is not an easy time. Women have jobs, families and homes to take care of and taking an hour or more out every day to style your hair can prove to be difficult. However, this difficult can be easily resolved if you like short and medium length hairstyles. With a quick blow dry every morning, you can have perfectly stylish and trendy hair in a matter of minutes.

Short and Cropped Pixie:

A short pixie hairstyle is not only easy to style but it also looks great and trendy. As recently seen on Robin Wright in House of Cards, the short pixie gives an edgy and sophisticated look with the minimum effort - especially if you have naturally short hair. The sides and back are cut very short so you can just blow dry them straight without any brush. The front is slightly longer so you have the option of styling it back or to the side, depending on your mood. If you want to make it even trendier, go for some highlights.

Upward Styled Pixie:

Upward Styled Pixie

Another great way to style a pixie haircut is to blow dry the crown upwards, just like Tamron Hall does from time to time - the national correspondent for NBC. All you have to do is use some gel or other styling product that suits you and blow dry upwards. Blow dry the back and side hair straight for a minimalistic yet chic look. This style is perfect for wavy hair as it provides a little texture and volume.

Classic Wavy Bob:

Classic Wavy Bob

One of the simplest and easy to style haircuts is the classic bob with waves. If you have wavy hair, you need no styling at all. Just use some wave enhancing hair product and let your hair air dry. You can look up pictures of celebrities who wear this haircut with style and elegance such as Kate Hudson, Charlize Theron, Selena Gomez, Reese Witherspoon, and Emma Watson.

Loose Waves: 

Loose Waves

If you have wavy hair, you can just keep it shoulder length or even lower and then style it simply by using any hair product that defines your curls. You don't have to blow dry at all. Just apply the hair product to towel dry hair and let it dry naturally. You will have loose, dreamy waves that give a casual yet very stylish appearance. Many actresses have been sporting this look recently including Rihanna, Khloe Kardashian, and Zoe Saldana.

Messy Bun:

Messy Bun

While you don't want to go with tied hair every day, once in a while a messy bun can give you a whole new look and it is very easy to make. A little bit of back combing in the crown area will help you create the much-needed volume. Tie your hair into a rough bun and use hair spray to keep it in place. Don't pull all your hair back though; a messy bun looks great with a few stray strands of hair framing your face nicely.

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Easy to Style Hairstyles

Why You Can't Lose Weight - How To Break The Habits That Hold You Back
Do you wonder why you can get so enthusiastic about weight loss one day, and then completely abandon your goal the next? Are you painfully aware of what your horrible eating habits are doing to your health, yet find it impossible to go one day without diet sabotage?

There is a very real tug-of-war that goes on within each and every one of us. The war rages between your conscious and subconscious mind. Your conscious mind knows all the reasons you MUST change. Your subconscious mind has gotten used to the way things are and resists change.

You can continue to try forcing change, but don't expect a new outcome. The better way is to create change. Let's take a look at how it is done.

Why habits are hard to change:

Habits are a mechanism your brain has created to save brain power. Habits run on autopilot freeing up your brain to deal with other issues.

Consider learning how to drive.

When you first got behind the wheel of a car at the age of 16, you noticed everything about that car. It took a long time to adjust the seat, adjust the mirror, and figure out where the turn signal was. And, your mind was ever vigilant as your eyes constantly moved from the speedometer to the road.

If you had to keep this level of consciousness every time you got behind the wheel of a car, driving would be a maddening and all-consuming activity.

Instead, your brain started putting driving tasks together, and driving became a subconscious activity. How many times have you driven from "Point A" to "Point B" and remembered little about the drive?

Like driving, your eating has become a subconscious habit. So if you try to force yourself to change by turning your life upside down and going cold turkey on all of your old eating habits, your body and mind will feel very uncomfortable... too uncomfortable and you will quit.

How to break old habits and create new ones:

To break the habits of the old you, you need to create change by working with your body and mind at the same time.

To change your body, you need a strategic approach to changing the foods you are eating. Instead of trying to change everything about your diet overnight, ease into change over a 7 day period by methodically replacing junk foods with healthy foods. By doing this you give your body time to adapt, and you avoid overwhelm.

To change your mind, you need to focus on why life will be better when you are eating a healthy diet. What will it be like walking into your church or social function at a spry 125 pounds? How would it feel to try on new clothes at your ideal weight?

Focusing on what is wrong with the current you will keep you locked in your old destructive habits. Focusing on the new you naturally pulls you to new and healthy habits.

Would you like to know how to strategically change the foods you are eating to avoid overwhelm? You can follow the Free 7 Day Plan. This plan has evolved from my work as a professor of health and wellness courses for two universities. It gives you the exact foods to eat to move from a junk food diet to a super foods diet in one week.

Here's How To Follow The 7 Day Junk Foods To Super Foods Challenge:

Think ADD before SUBTRACT:

DAY 1: Add 1 pound of non-starchy vegetables. Don’t worry. I show you how and it’s easier than you think! No need to change anything else.

DAY 2: Add 3 pieces (servings) of fruit to your typical diet.

DAY 3: Add 1 cup of beans to your typical diet

DAY 4: Add up to 3 Tbsp. of raw nuts/seeds and 3 Tbsp. of dried fruit to your typical diet.

DAY 5: Subtract refined carbs and sugars (i.e. avoid white foods). Limit whole grains and starchy vegetables to 1 cup (combined total).

DAY 6: Subtract red meat. Limit poultry, eggs, fish & shellfish to 4 ounces.

DAY 7: Subtract dairy products.

Throughout the week you may add oil, butter and/or salad dressing in moderation.

You may also have water, coffee and unsweetened tea throughout the week without limitation. Drink diet soda in moderation, but avoid juice and alcohol.

I recommend starting on a Friday to give yourself the most freedom on the weekend.

I also recommend that you weigh yourself on the first day of the challenge and the day after the 7 Day Challenge. If you weigh yourself during the week you will find yourself making eating decisions based on your weight, not on your natural hunger.

Are you interested in changing your mind so you can stop the internal tug-of-war that keeps you locked in your old habits?

Here's how to change your habits:

Your habits were created by you based on past thoughts and actions. So, you can create new, more beneficial habits in the same way.

Therefore, you need to conjure up a very clear image of what you want to accomplish and then feel the great feelings that come with reaching your goal. You then want to run this mind movie through your head many times a day. I recommend a minimum of five times and that you do it with feeling.

If I have not yet lost you because this sounds way to silly, then I congratulate you. Listen, I am as scientific-minded as they come and this all sounded a bit ridiculous to me when I first heard the concept. Then I gave it a shot and here is the story of how I used this exact technique to finish my first marathon with an unbelievable result.

How Could This Happen? [Real-Life Example]

I had made a pact with myself that I would run a marathon by the time I turned 40. In my 39th year I knew it was now or never, but I was not sure I could do it. After all, 26.2 miles is a long way.

So I went about training not only my body, but also my mind.

To get my body in shape I followed a four month training plan.

To get my mind in shape I came up with a mantra that I repeated to myself a minimum of 5 times a day every day for the four months leading up to the marathon.

The marathon was named the Flying Pig Marathon, so my mantra was this:

“I am absolutely certain in my ability to run the Flying Pig Marathon in 4:44.”

Why I choose to focus on running the marathon in 4 hours and 44 minutes, I do not know. It just felt right.

Speaking of feeling, I did not just repeat this phrase over and over again with a bland “get-it-done” attitude. I put emotion into it.

If I was in my house I would stand in front of a mirror and look myself in the eye while I said my phrase.

If I was out on a training run I would finish the last 50 feet with this phrase running through my head and a very clear image of me crossing the finish line, arms in the air and happy beyond belief as I looked up at the race clock in my imagination that read 4:44.

This image was so vivid in my mind that my arms would fly up in the air and tears would come to my eyes.

What happened?

On race day I got to the start line, battled through grueling muscle cramps and unexpected heat and as I closed in on the finish line I looked up and saw 4:44 on the race clock. My body had matched what I created in my mind.

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Why You Can't Lose Weight - How To Break The Habits That Hold You Back

Drop 5 Pounds in a WeekCosmo has come up with a fat-torching plan that really will subtract up to 5 pounds from your bod in seven days without starvation, bizarre supplements, or cutting out entire food groups. How? It's all about small sacrifices combined with specific techniques. And rather than giving you a one-size-fits-all regimen, we figure you're more likely to stick with the plan if you pick the eating and exercise strategies that fit your lifestyle.

So choose at least four of the nutritionist- and fitness expert-backed tips that follow, and vow to work them into your schedule for seven days straight. If you feel ambitious, tack on a few more. The more you pick, the more weight you'll lose. If you start now, by this time next week, you'll look and feel way lighter.

Drink Mainly Water

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don't satisfy you the way 100 calories of food does, so they're a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it's just too boring, add lemon wedges or mint leaves.

Ban White Bread and Pasta

Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. "Simple carbohydrates wreak havoc on your weight because they're digested very quickly, leaving you hungry and more likely to overeat later," says Jana Klauer, M.D., author of The Park Avenue Nutritionist's Plan.

To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

Do Cardio 30 Minutes a Day

Any workout that gets your heart rate up will burn calories. But you'll use more calories if you pick a cardio routine that engages multiple muscles simultaneously, says Wendy Larkin, personal-training manager at Crunch's Polk Street gym, in San Francisco.

Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

You'll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren't sure why it works, but trainers swear by it.

Drink Coffee an Hour Before Working Out
This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout, explains Dr. Klauer. "You'll burn more calories without realizing you're pushing yourself harder."

Have Nightly You-on-Top Sex

Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.

Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.

Do 36 Push-Ups and Lunges Every Other Day

These gym-class staples will help sculpt muscle, so you'll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. "Push-ups target your upper body, while lunges work your butt, hips, and thighs," says Larkin. Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it'll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

Sleep 30 Minutes More a Night

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won't feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz's equals better muscle tone.

Make One Food Sacrifice

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab, says Blum. "Your body won't even notice their absence."

Don't Let the Camera Add Pounds

Push your chin forward, hold your arms away from your body, and turn slightly sideways from the camera with one foot in front of the other.


Really. These slenderizing effects may not be permanent, but they'll help you look hotter in your skinniest jeans on very short notice.

Eat Salmon for Lunch

It's packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn't matter how it's cooked) may immediately make your face look a bit more contoured.

Stand Up Straight

Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

Do Squats and Sit-Ups

Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

Pop an Antigas Pill

Take one of these chewable tablets, sold over-the-counter at drugstores, to relieve bloating in your abdomen and break up gas bubbles in your digestive track, leaving you with a flatter tummy.


Drop 5 Pounds in a Week