Prevent Stress Eating

How to Prevent Stress Eating

Many people respond to stress by turning to their favorite comfort foods, oftentimes making unhealthy food choices. You already know that certain tempting foods (processed chips and other fried fare, sugary pastries, candy, and so on) can easily derail your weight-loss goals. An easy solution? Learn what your food triggers are ahead of time so you’ll be prepared before stress eating kicks in. Here are four easy ways to stop stress eating in its tracks:

1. Stick with our healthy eating plan. If you follow a healthy regime you'll be less likely to have cravings and, as a result, you'll be less likely to make a wrong turn when you encounter stress.  Healthy snacks are encouraged, so you won't feel hungry or deprived.
2. Don’t use food as a go-to activity. Find something else to do besides reaching for food when you have downtime. Keep the daily crossword puzzle nearby, knock off some chores, cleanout your closet,  distract yourself by calling or e-mailing your friends or family.
3. Stock your kitchen. Make sure you've got a supply of crunchy vegetables like celery sticks, green and red bell-pepper strips, and cauliflower and broccoli florets on hand, cut up and stashed in resealable bags in your refrigerator veggie drawer. Feel the urge to dip? Try hummus. Or enjoy your veggies with some spreadable low-fat cheese. Also, stock your cupboards and desk drawers with nonperishable  foods like nuts  and high-fiber, whole-grain crackers and cereals.
4. Work out. Exercise is not only a great way to stay fit and manage your weight, it's also a good way to keep your mind off food during stressful times. If going to the gym isn't your thing, take a brisk walk around the neighborhood.

        5. Read.   Pick up a good book (LOST AND FOUND: LOVE, a book of love poems -www.victoryp.com) or go to your 

             friends blog site "Poetry for the Soul"  and catch up reading past blogs!

      'DRUTHERS'

If I had my 'druthers' 

And if I had a pen

I'd start out to be a poet

And re-live my life again.

But that would be a cop-out

An excuse for avoiding life.

To play at changing what has been

Is like playing with a knife !

You may cut a dashing figure 

Or even 'slice' a dream or two.

But chances are far better

It will bring no joy to you.

My love was teaching children

numbers one through ten

the basic three-R’s, science

and reading, The Little Red Hen.

I loved to see their aha moment,

light up so bright as well,

with looks of dissappointment

at the ring of the recess bell.

Teaching was my sugar and spice,

now writing has taken its place

although teaching was quite nice

being a poet put smiles on my face

So keep on with the "As it is"

And to add a touch of spice ...

I Just pretend to be a poet 

And let the reader pay the price!  

From the Book "Awakening Love"

Written by Yolanda Pacheco Garcia

www.victoryp.com

Hair Loss and Its Causes

What is the normal cycle of hair growth and loss?

The normal cycle of hair growth lasts for 2 to 3 years. Each hair grows approximately 1 centimeter per month during this phase. About 90 percent of the hair on your scalp is growing at any one time. About 10 percent of the hair on your scalp, at any one time, is in a resting phase. After 3 to 4 months, the resting hair falls out and new hair starts to grow in its place.

It is normal to shed some hair each day as part of this cycle. However, some people may experience excessive  hair loss. Hair loss of this type can affect men, women and children.

What causes excessive hair loss?

A number of things can cause excessive hair loss. For example, about 3 or 4 months after an illness or a major surgery, you may suddenly lose a large amount of hair. This hair loss is related to the stress of the illness and is temporary.

Hormonal problems may cause hair loss. If your thyroid gland is overactive or underactive, your hair may fall out. This hair loss usually can be helped by treatment thyroid disease. Hair loss may occur if male or female hormones, known as androgens and estrogens, are out of balance. Correcting the hormone imbalance may stop your hair loss.

Many women notice hair loss about 3 months after they've had a baby. This loss is also related to hormones. During pregnancy, high levels of certain hormones cause the body to keep hair that would normally fall out. When the hormones return to pre-pregnancy levels, that hair falls out and the normal cycle of growth and loss starts again.

Some medicines can cause hair loss. This type of hair loss improves when you stop taking the medicine. Medicines that can cause hair loss include blood thinners (also called anticoagulants), medicines used for gout, high blood pressure or heart problems, vitamin A (if too much is taken), birth control pills and antidepressants.

Certain infections can cause hair loss. Fungal infections of the scalp can cause hair loss in children. The infection is easily treated with antifungal medicines.

Finally, hair loss may occur as part of an underlying disease, such as lupus or diabetes. Since hair loss may be an early sign of a disease, it is important to find the cause so that it can be treated.

Can certain hairstyles or treatments cause hair loss?

Yes. If you wear pigtails or cornrows or use tight hair rollers, the pull on your hair can cause a type of hair loss called traction alopecia (say: al-oh-pee-sha). If the pulling is stopped before scarring of the scalp develops, your hair will grow back normally. However, scarring can cause permanent hair loss. Hot oil hair treatments or chemicals used in permanents (also called "perms") may cause inflammation (swelling) of the hair follicle, which can result in scarring and hair loss.

What is common baldness?

"Common baldness" usually means male-pattern baldness, or permanent-pattern baldness. It is also called androgenetic alopecia. Male-pattern baldness is the most common cause of hair loss in men. Men who have this type of hair loss usually have inherited the trait. Men who start losing their hair at an early age tend to develop more extensive baldness. In male-pattern baldness, hair loss typically results in a receding hair line and baldness on the top of the head.

Women may develop female-pattern baldness. In this form of hair loss, the hair can become thin over the entire scalp.

Can my doctor do something to stop hair loss?

Perhaps. Your doctor will probably ask you some questions about your diet, any medicines you're taking, whether you've had a recent illness and how you take care of your hair. If you're a woman, your doctor may ask questions about your menstrual cycle, pregnancies and menopause. Your doctor may want to do a physical exam to look for other causes of hair loss. Finally, blood tests or a biopsy (taking a small sample of cells to examine under a microscope) of your scalp may be needed.

Is there any treatment for hair loss?

Depending on your type of hair loss, treatments are available. If a medicine is causing your hair loss, your doctor may be able to prescribe a different medicine. Recognizing and treating an infection may help stop the hair loss. Correcting a hormone imbalance may prevent further hair loss.

Medicines may also help slow or prevent the development of common baldness. One medicine, minoxidil (brand name: Rogaine), is available without a prescription. It is applied to the scalp. Both men and women can use it. Another medicine, finasteride, is available with a prescription. It comes in pills and is only for men. It may take up to 6 months before you can tell if one of these medicines is working.

If adequate treatment is not available for your type of hair loss, you may consider trying different hairstyles or wigs, hairpieces, hair weaves or artificial hair replacement.

Another Birthday!

When I look in my mirror, something strange I see

I don't recognize that person looking back at me.

I see brown eyes, that I knew I had,

I see light colored hair, and I feel glad.

But things are changing, wrinkles are showing 

the body is sagging,  am I still glowing?

Now I know that many a year has passed,

And I know I’m losing my hair real fast.

Most things don't stay the same,

But gee, do I have to play this game?

Do I have to have it thrown in my face

In my house, and all over the place?

That things are not as they used to be?

Who is this person looking back at me?

Why can’t I see what other's see

 a heart of gold and ivory.

Even though my mirror is not my friend

I will love myself anyway, until the end.

©Yolanda Pacheco Garcia

www.victoryp.com

Eating on a date

Dating is fun, but it comes along with a whole set of stressors: What should I wear? What should I talk about? What should I eat? And that third question can be really loaded.

You don’t want to starve yourself so much that you can’t think about anything but food. On the other hand, eating too much or eating the wrong foods could make you feel lethargic or even self-conscious. Luckily, Marisa Moore, a registered dietitian, American Dietetic Association national spokesperson and president of the Dietetic Association, was able to give us some pointers for a smooth dinner date.

Garlic & Onions
We know these foods can give us foul breath, and that’s more than enough reason to avoid them on a date. “They’re notorious offenders for causing bad breath because the oils that come from garlic and onions get into the bloodstream and hang out,” she says. “They can linger for two to three days.” So if you eat a garlic-heavy meal two days before the big night, your breath could still have a hint of garlic when your date picks you up. To top it off, garlic and onions are difficult to digest, so if you eat them on your date, you may suffer a little stomach trouble.  And you definately won't get kissed!

Beans
“Beans, beans, they’re good for your heart…” Anyone who finished second grade can fill in the rest. Says Moore, “If you eat beans on a regular basis, you can have them without gas or bloating, but if you’re not a regular bean eater, you might not want to have them on a date,” Moore say, adding encouragingly that they’re “a little better stewed or in a soup.”

Mashed Potatoes

A baked potato won’t necessarily cause a problem, but Moore recommends skipping the mashed variety when you go out to dinner. “They’re usually loaded with heavy cream or milk,” Moore says, noting that while this can spell disaster for lactose-intolerant diners, it can also make even milk-lovers feel a little bloated. If you’re dying for a potato on a date, it’s best to stick to the baked variety.

Pasta
What isn’t wrong with this on a date? Spaghetti and linguine can be quite messy, and the last thing you want is to get food on yourself (or the guy sitting across from you). While plain pasta shouldn’t make you feel too lethargic, heavy pasta sauces like alfredo and Bolognese will weigh you down.  Moore has one more reason to skip pasta on a date: “When we eat out, pasta is served on a huge plate, so we may have a tendency to overeat.” (And don’t even think about asking for a doggie bag. When you’re just getting to know your date, that’s plain tacky.)

Cheese
Can’t get enough cheese? You might want to pass – at least if you’re early in the dating game. Aside from the fact that fatty cheeses can be heavy, the dairy product won’t do any favors for your breath. “Some cheeses just have a stronger odor, like bleu or aged parmesan,” Moore notes. That odor can leave a bad taste in your mouth. Santa Cruz-based food blogger Damaris of kitchencorners.comrecommends skipping dairy in general on dates. “Dairy is something that people should definitely stay away from,” Damaris says. “You wouldn’t be able to notice it offhand unless you’re kissing someone, but since a lot of dates end up with a smooch, I would recommend staying away from dairy for sure.”

A lot of these rules fly out the window once you’re in a serious relationship (who wants to avoid fettucine alfredo forever?), but when it’s still early in the dating game, it’s best to save these foods for solo meals.

In the meantime, there are a few ways you can avoid the pitfalls of heavy or bloat-inducing foods. “Make sure that you stay hydrated – it keeps you feeling alert,” Moore says. “It can [also] keep your tummy full so you don’t eat so much food.” And what if you notice your breath feeling less-than-fresh after a meal? You don’t necessarily need to chomp on gum or mints. “You can always finish the meal with a hot tea,” Moore says. “And a wedge of lemon or lime will also help to get rid of bad breath.”

Other than that, she suggests you stay within your culinary comfort zone while you’re on a date. 

Dinner 

Succulent and soft

yet big balls

covered and textured

hidden underneath

the main attraction.

Colorful blend 

of savory delights

awaken the palate

as they burst out,

“I am tantilizing

and delightful--

eat me!”

Spaggetti and

meatballs for dinner...

tonight!

Written by Yolanda Pacheco Garcia

from the book Awakening Love

www.victoryp.com

What is Love?

As you know there are many types of love. In my quest to find out about love, I sought the help from Wikkopedia, our online encyclopedia and learned some new terms.   Unrequited love refers to those feelings of love that are not reciprocated. Interpersonal love is most closely associated with interpersonal relationships. Such love might exist between family members, friends, and couples.

Love should not be confused with Lust, which  is the initial passionate sexual desire that promotes mating, and involves the increased release of chemicals such as testosterone and estrogen. These effects rarely last more than a few weeks or months.  Lust is a momentary itch, whereas Love never lets you go. Attraction is the more individualized and romantic desire for a specific candidate for mating, which develops out of lust as commitment to an individual mate forms. Recent studies in neuroscience have indicated that as people fall in love, the brain consistently releases a certain set of chemicals, including pheromones, dopamine, norepinephrine, and serotonin, which act in a manner similar to amphetamines, stimulating the brain’s pleasure center and leading to side effects such as increased heart rate, loss of appetite and sleep, and an intense feeling of excitement. Research has indicated that this stage generally lasts from one and a half to three years.

Since the lust and attraction stages are both considered temporary, a third stage is needed to account for long-term relationships. Attachment is the bonding that promotes relationships lasting for many years and even decades. The (love) Attachment is generally based on commitments such as marriage and children, or on mutual friendship based on things like shared interests. It has been linked to higher levels of the chemicals oxytocin and vasopressin to a greater degree than short-term relationships.

“Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, and always perseveres.” (1 Cor. 13:4–7, The Bible – NIV) (Excellent book– I highly recommend it.)

There is the internal (self-love) component that for some reason determines or limits the amount of love that you are willing to accept from others (external). According to some you can only accept love on a level that you are willing and able to extend to yourself.

I have always thought that the true measure of love is the degree someone is willing to put their wishes and desires to the side in favour of the one they love.  When  your heart flows in love, you naturally feel happier. In the (very good) book, Happy for No Reason, by Marci Shimoff, she states, "You can start your heart's flow by sending lovingkindness to anyone and everyone you see.  It does not have to be dramatic."  Something as simple as wishing others well generates love in the heart.  You begin by creating a strong current of love and happiness because a heart overflowing in love is continually being filled with more love.  Choosing to feel love and think positively cultivates more happiness and love in your life. Love is the master key that opens the gates of happiness. 

So, is Love floating on air? butterflies in your stomach? riding on cloud nine? a bouquet of flowers?  

Love is...

Love is not a look or

Something felt at first sight.

Love is not a kiss

Or a hug so tight.

Love is not a word 

Romancing the moon

Or something absurd.

Love is a series of 

Memories shared

Someone to do for

Someone that cares.

Love is the compatibility

Of two through

the good and the bad.

Someone to laugh with and

Someone that wipes 

The tears when you are sad

Love is YOU!

Written by Yolanda Pacheco Garcia from

Lost and Found : LOVE, a book of Love Poems

Purchase your copy at:

www.victoryp.com

Sexy at Any Size

I have had to deal with this problem my entire life.  However, I  have just discovered a new book that all of us full figured ladies need to read. Stella Ellis is the author of SIZE SEXY, How to Look Good, Feel Good, and Be Happy – at Any Size. Stella Ellis was born in Israel, speaks eight languages, has lived, studied and worked abroad and in the United States – and has resided there for over 20 years. She has worked in the fashion industry, TV and modeling.

Stella has gathered some great tips for women of all sizes.  It is time that we dispell  myths about full-figured women, and all head out to the pool with our girlfriends, to the beach with a cute date or to work,despite the scorching heat. 

The important thing is that we accept ourselves. When we accept ourselves, the rest of the world will too. Or they won’t – but that will be their problem. Throughout my entire life, I have been a full figured gal. I will never be a size 4,10, or even a 12, but that does not stop me from looking my best. As the weather heats up, we must grab the opportunity to wear sexy clothing, break out  great summer accessories, and flaunt, with class, our figure in yet another season.

To dress well, we first have to understand our body’s curves and shape–and then learn what looks most flattering on us. Most women are shaped like Apples, Pears, or Hourglasses. Assess your body in a full length mirror and then select a wardrobe that flatters your assets and minimizes the areas that are less trim. Yes, skinny girls have the same problems with accentuating the best and camouflaging the rest.

Be feminine, confident, sexy, and glamorous! To own our style we must remember self-acceptance and a positive attitude makes us unique, confident, and happy. We are not all born to be or look like super models, but we are all just as sexy beautiful and fabulous.

It is time that full-figured women rule!   There is more of us to love!   We will talk about exercise later.


(A Note to the Men:  The eyes are the windows of the soul.  In them you will see a beautiful woman.  Honest, sincere, an incurable romantic and dreamer, believing  that beauty is in the eye of the beholder and is within the person, beyond the skin.  Please do not be fooled, a woman with the perfect body is not everything!)

A POEM TO US

Here is a poem

i just wrote today

not much of a poem

but this I will say:

Funny how we met

online is what we'll say

when friends ask how 

this is what I’ll say:

I wrote him a poem

simple as its seems

the man of her life

the man of her dreams

We shall see

if dreams do come true

but for now my dear

this poem I give you:

I may not be skinny, 

petite or bold

but with my curves 

you have more to hold.

I may not eat like a hummingbird

but I dont eat in the closet,

that is just too absurd.

I will kiss you and hold you

and show you I care

I will love you always

 beyond compare.

So I hope you will see

what’s inside of me.

I have a lot to offer

I’m sure you’ll agree.

Written by Yolanda Pacheco Garcia

www.victoryp.com

Healthy Heart = Happy Heart

Most of us think of heart health as an exclusively physiological matter.  If we don’t smoke, eat right and exercise enough, we’ll be able to avoid serious and even fatal diseases.  And there’s no doubt that the heart, which circulations about 2,000 gallons of blood daily throughout the body,  is crucial to an healthy and efficiently functioning system.  Says Ballard F. Smith, M.D. of the Bradenton Cardiology Center in Bradenton, Florida, “The circulatory system does not just carry oxygen, it acts as an exchange system where oxygen is given, and waste products are removed ,via the kidney, liver and lungs. Without a healthy heart, this system fails.”

But there’s another reason to get your heart pumping productively:  It will make you feel better emotionally.  Exercise, a key component of a healthy lifestyle, is not only good for your heart, it’s good  for your mind. Experts have found that exercise improves your mood, helps relieve stress, lowers blood pressure, and keeps your energy at a high level throughout the day.

Researchers have even discovered that exercise may be more of a preventive factor than weight in heart disease. A study conducted by Nicole Bairey Merz, M.D., of Cedars Sinai Medical Center, found that a sedentary lifestyle, no matter what weight you are, is a significant risk factor in getting heart disease.

In general, Dr.Smith of the Bradenton Cardiology Center recommends 30 minutes of “moderate physical activity” every day. Of course, you should check with your doctor about what level of activity is exactly right for you and how much of each type of exercise—warmup; aerobic or cardiovascular; strengthening—you should do.

 

Overall, you’ll feel better while you’re exercising (and after you finish!) if you keep an eye on what you eat throughout the day. Dr. Smith recommends eating nutrient-rich foods. Fresh fruits and vegetables, plus sources of lean protein like chicken, will keep you going throughout the day and, unlike high-fat foods, will prevent you from feeling sluggish. (Have you ever had the urge to walk a mile or two after eating the Megaton Combo #3 at your local fast-food joint?  We didn’t think so.) Keep an eye out, too,  for  “empty calories” -foods like potatoe chips, sugary sports drinks that supply a lot of sugar but almost no nutrients. 

                                                                        Plain water is always best.

If you’re like most people, you’ll find it difficult to keep to your new lifestyle at first. Find an exercise and nutrition buddy – the two of you can keep each other on track. And when your exercise seems hard or your food tastes bland, remember how good you’ll look and feel if you stick with it.

That should make you—and your heart—very happy.  (And your partner too!)

Heart Aglow

 The world is full of wonder,

 Of beauty, mirth and whim;

 And I must surely say I know 

 You're definitely one of them!

 You fill my head with happy thoughts,

 My heart with such delight;

 My stomach's full of butterflies,

 Your love fills my soul with light.

 I'm so glad to have you in my life,

 I thought that you should know;

 Just the simple thought of you

 Will set my heart aglow.

From the upcoming  book "Awakening Love"

written by Yolanda Pacheco Garcia 2010

Men-Seeking Someone Special

They say that all men are alike.  They only have different faces so we can tell them apart. There are lots of words to describe men - strong, caring, loving -they could all be wrong, but you can still use them.  However, I do believe that there is one out there that may have all these traits and more, just where though, the Lord only knows!  Mars perhaps?  

© Personal Ad...

Hopeful woman 

and 

optimist who believes in love,

is looking for her prince charming.

I know you are out there somewhere,

Let’s harmonize feelings and

show that we care.

I am tired of kissing a lot of frogs...

© I am looking for

someone to talk to and discuss daily news

someone to walk with and check out the views 

someone who is honest and will not lie

someone who likes good ole apple pie!                    

someone to love me like there's no tommorrow                      

someone to share all the joys and the sorrow                                                       

someone that will make me laugh day after day                   

someone to be with me to go out and play

someone for dinner and dancing so fine

someone romantic rain or shine

someone to give me a Valentine

someone to ask, "will you be mine?"

I am loving, sincere, patient and kind

I will greet you with joy and let you unwind

I will set you aglow from head to toe

and always be your best friend,  your “amigo”

I am seeking that special someone that will wipe away the blues

I am looking for a special someone is that someone YOU?

©These and many more can be found in my book,  "Awakening Love"

by Yolanda Pacheco Garcia www.victoryp.com