Before we discuss some of the dangers of drinking cow’s milk, first, it is important to mention that I am not completely anti-milk. I personally do not drink unless it is seed or nut milk but in its pure form, it is not necessarily dangerous.

Yet, due to the extreme processes that milk undergoes, as well as the high amounts of antibiotics, hormones, and genetically-modified substances that cows are continually exposed to, I can, with much certainty, say that there are real and eminent dangers associated with drinking milk from cows. All cows release toxins through their milk, as milk is a natural exit-portal for substances that the body cannot use.

List of “Ingredients” Added to Cow’s Milk

Here are just a few of the artificially-engineered components found in the average glass of non organic pasteurized and homogenized milk on the American dinner table:

• A Veritable Hormone Cocktail: including pituitary, steroid, hypothalamic, and thyroid hormones (remember most cows are extremely stressed)
• Gastrointestinal Peptides:
  Nerve and epidermal growth factors, and the growth inhibitors MDGI and MAF
• rBGH (Recombinant Bovine Growth Hormone): a genetically engineered hormone directly linked to breast, colon and prostrate cancer. This is injected into cows to increase milk production.^[1]
• Pus: National averages show at least 322 million cell-counts of pus per glass!^[2] This is well-above the human limit for pus-intake, and has been directly linked to paratuberculosis bacteria, as well as Crohn’s disease. The pus comes from infected udders on the cows known as mastitis.
• Blood Cells: The USDA allows up to 1.5 million white blood cells per milliliter of commonly-sold milk.^[3] Yes, you are drinking cows blood in the milk and the USDA allows this!
• Antibiotics: Currently, cows are in such a state of disease and mistreatment that they are continually being injected with antibiotic medicines, and rubbed down with chemical-laden ointments to deal with their chronic infections. Currently, regulating committees only test for 4 of the 85 drugs in dairy cows. This means that the other 81 drugs in cow’s milk are coming directly into your glasses and bodies. Estimates show that 38% of milk in the U.S. is “contaminated with sulfa drugs or other antibiotics,” according to a study by the Centre for Science in the Public Interest and published in the Wall Street Journal on December 29, 1989. A study from the FDA data showed that over half of all milk was laden with traces of pharmaceuticals yet nothing has been done to control this.

How Does This Affect the Cows?

Furthermore, not only are people drinking in these toxins, we are also taking in the energetic effects of the life of the cow.

Studies show that many cows are infected with incredibly painful inflammatory infections such as mastitis. Due to over-milking, artificial hormones, bacteria and medications, cow’s udders can become chronically inflamed, thus altering the color and taste of the milk.

Over time, this bacterial invasion causes harm to the cow’s mammary gland, reeking havoc on the milk being produced. From parasitic worms to cancerous tumors, these diseases are often passed along to the next generation of cows, and more often, into the milk we drink.

Even more, the conditions in which cows live, as well as the rigorous milking regimes, cause dairy cattle to live in a permanent state of sympathetic (stress) response, as well as adrenal over-load. When our adrenal glands are overworked for long periods of time, there is a overload of cortisol in the blood. When we drink this milk, we are then exposed to the millions of stress-response cells in the milk of cows. It is no wonder that we are a chronically-stressed society!

How To Avoid Dangers Related to Cow’s Milk

In conclusion, it might be a good idea to take a cleansing break from dairy. Here are some ways to avoid the dangers associated with cow’s milk:

• Replace cow’s milk with healthy natural substitutes: rice milk, almond milk, raw goat’s milk or my favorite – hemp milk.
• If you do insist on drinking cow’s milk, make sure to buy only the non-genetically modified, range fed, organic raw versions. Even better, talk to your local organic farmer to make sure the cow’s are treated kindly.
• Eat less cheese and always buy organic versions. Goat’s cheese is the best for you!

Source : globalhealingcenter.com

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And, perhaps surprisingly, people aged between 18 and 34 years are most likely to hold that view, not those from the older, and more traditional, generation.

However, the majority, or 74 percent, of those polled believe a woman’s place is certainly not at home.

“Over the past century, women, collectively, have made great gains not only in terms of societal participation – from politics to the workplace to sports and the media and to intellectual pursuit – but there are still barriers to many,” said John Wright, senior vice president of market research company Ipsos.

“This poll has a fundamental expression embraced by a full majority that women, individually or otherwise, should have the ability to choose to do what and where they believe they can make their greatest contribution” he said.
In countries where most people believed women should stay at home, or where the majority held the opposite view, there was little difference between the sexes, the survey showed. For example, in India, the country where more than half of those polled said women should stay home, an almost equal number of men and women held this view.

The following results table from the survey conducted between November and January begins with the countries where citizens are most likely to agree that “a women’s place is in the home.” All figures are percentages.

“A woman’s place is in the home”
Agree Disagree

India 54 46
Turkey 52 48
pan 48 52
China 34 66
Russia 34 66
Hungary 34 66
South Korea 33 67
Czech Republic 28 72
Australia 25 75
United States 25 75
Great Britain 22 78
Netherlands 20 80
Canada 20 80
Italy 19 81
Poland 18 82
Belgium 16 84
Germany 14 86
Spain 12 88
Brazil 10 90
Sweden 10 90
Mexico 9 91
France 9 91
Argentina 9 91

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In one of the case study, a 14-year-old girl had big clumps of hair falling off in the shower a year following the process. Her hair started breaking 2 months after the hair rebounding treatment. Then another case when a woman is suing her hairdresser for bald patches on her head after a similar hair rebounding treatment. Her scalp started stinging during the process itself and hair fell off in clumps soon after.
Hair rebounding is a process where the chemical bonds in your hair are broken, rearranged and bonded back again enduringly using very strong chemicals. It is one of the most destructive things you can do to your hair.
During rebounding, perming lotion is added to soften the hair and break down its bonds. After this is washed off, hair is placed amid 2 metal plates of an electric styling device, which uses heat to pull the hair rod-straight. A neutralizer is then applied to reset the bonds and even out the hair.

Hair is permanently altered after the perming process. Chemically-treated hair shafts are weaker and fracture more effortlessly. Hair rebounding can lead to hair loss.

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The buzz words right now could be “respect with style”.
Internationally famous designers and the desire of Muslim women to be fashion-conscious yet maintain the dignity afforded by traditional dress are driving a fascinating and significant cultural transformation.

Islam has at times had a strained relationship with the world of fashion. The veil, often identified as a political statement, a mark of religion or a symbol of subservience has indeed been the subject of considerable public debate. Yet Eastern and Islamic clothing styles have been influential in the development of international fashion for many years. Today Islamic fashion has become recognised and admired and is in its own right a stand-alone market with a potential customer base of hundreds of millions across the globe.

The wardrobe of the 1970s Western woman was underpinned by Lycra and ornamented by the platform boot, hot pants and all things disco-chic. It was this fashionable ‘corruption’ that spurred Iran’s then Supreme Leader, the Ayatollah Khomeini, to launch a corrective mission against the West.

“When veiling was imposed upon the women in my community there was great upset,” remembers Fereidoun Kolahi, 51, who spent the first 30 years of his life in Iran. “After the religious government came into power in the late 1970s no woman was allowed out without wearing the hijab and the abaya.”

In the broader sense the hijab is known as a head covering, but the term is also a reference to a modest way of dressing. The abaya is the long outer garment, usually black, which covers indoor clothing. The purpose is to conceal the female face and figure from men outside the family. Although for some women in secular states Islamic religious dress is a personal choice, worn to fulfill their duty as a Muslim.

Fereidoun, who is now a businessman in the UK, left Iran the year the religious government took over. His decision was based in part on the changes which took place in his country at that time. He recalls how ‘vigilante fashion police’ would patrol the cities of Iran in search of women who were uncovered.

It is perhaps this distinctive, uniform style of dress, so alien to Western notions of fashion and freedom, that outsiders recognise as characterising Muslim women.

Dress has the power to associate or disassociate its wearer with, amongst other things, a particular place or religion. But to define a set ‘Islamic style’ would be impossible. Diversity is clearly present when looking at Islam both locally and globally. In traveling to Pakistan and Dubai as a follower of Islam, Nadiya Khan, 24, has come to the belief that interpretations of modesty vary according to location and background. “In Pakistan I would never dress the way I do in England! I would be stared at and looked down upon,” she exclaims. “Islam requires that all men and women dress modestly when they go out – that means to an extent, all Muslims must be fully covered.”Nadiya describes reports of the treatment of Muslim women in Afghanistan. “They risk torture by forming secret Book Clubs or attending underground beauty parlours. These are women forbidden from displaying any more than their eyes in public. They cannot use cosmetics, wear trousers or ride a bicycle.”

Indeed the Islamic concept of modesty does not seem to sit well with the diverse and fast-paced nature of the fashion industry. Certainly it is an industry which has been criticised for promoting materialism and over-sexualisation. Even for those who do not favour fashion, as an aspiration or valuable institution, evading it altogether proves to be difficult. “The clothing styles on the streets of Pakistan are far from consistent,” says Nadiya. “I am seeing much less of the traditional black abaya. You will find that clothing styles vary between generations, classes and occasions, as with all fashion.”

The austerity of the Islamic dress code may not seem to leave much scope for the development of new styles. But it is not unusual for Muslim women to actively participate in fashion. After all, being fashionable does necessarily equate to a compromise of sexual modesty. Experimentation with accessories, layering of hijab scarves and veils are common practice among many young Muslim women. “I will buy and alter items of fashionable clothing to ensure they adhere to my Islamic beliefs,” says Nadiya, who lists shopping and travelling as her favourite pastimes. “Most girls today want to look good and dress well, regardless of their faith.”

It appears that the internationalisation of the fashion industry has begun to blur the line of distinction between Eastern and Western clothing styles. In 2009, it was the harem trouser and the turban that featured on the runways of the fashion elite, from Ralph Lauren to Yves Saint Laurent. “Eastern designs are always replicated in Western fashions,” explains Bangladesh-born Shamiya Mohammed, 20, who studies law in the UK. “In shops like Monsoon you will find handbags and earrings with a strong Eastern influence.”

Today Islamic fashion has become an distinctive style in itself. “Modesty is the only stipulation for most Islamic fashion designers,” says Caroline Hume, 23, who worked as a fashion model in the UAE. “Popular labels such as Arabesque and Abaya Couture take their inspiration from intercontinental trends. Their creations are elegant and refined. They could be worn by any woman.”

Designers catering for the Islamic consumer culture have sprung from both Muslim and non-Muslim backgrounds. In a recent interview with the Associated Press Dania Tarhini, who is the general manager of Saks Fifth Avenue in Saudi Arabia, spoke of her desire for her Muslim customers to feel good in their religious dress, “it is an obligation to wear the abaya there, but let them feel good about it.” By engaging a host of high-end designers such as John Galliano and Nina Ricci to rework the abaya she set out to create true style. The end result – contemporary and stylish garments, which adhere to Islamic stipulations.

“It may take some time for Islamic Fashion to make the transition between the luxury and the mainstream markets,” says Caroline Hume. “However designers are beginning to address the desire of Muslim women to be fashionable.”

Laura Beaney

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The minimum percent bodyfat considered safe for good health is 12% for females. The average adult body fat is closer to 22%-25% for women. Athletes tend to be at low end of this scale due to the increased lean weight (muscle mass) of top athletes. While low levels of bodyfat seem to be related to improved performance, body composition alone is not a great predictor of sports success. A linebacker needs to have enough body mass (lean and fat weight) to generate high forces and avoid injury. Bodyfat among elite athletes vary largely by sport. There is little evidence benefit when women drop under 14% bodyfat. Women athletes who lose too much fat risk injury, decreased performance and health issues.

Just as too little body fat can cause physiological complications, too much body fat is also harmful. For women over 32% fat, there is a dramatic correlation with illness and disease. Obesity has become a serious health threat for women at every stage of life.

Body Fat Content Chart for Women

Body Type Female
Athlete <17%
Lean 17-22%
Normal 22-25%
Above Average 25-29%
Overfat 29-35%
Obese 35+%

How to determine body fat percentage?

There are several ways to find out your body fat percentage. Unfortunately, the more accurate the method, the more of a hassle and/or expensive it tends to be.

DEXA scan – full body X-ray scan of the same type used for bone density. Very accurate.
Hydrostatic Weighing – Weighing under water (completely submerged, with all air blown out of lungs) – Very accurate when done professionally.

Skin-fold calipers (“pinch test”) – Simple, but needs to be done by someone who is trained, and you can’t do it on yourself. Wide variations in accuracy for people without training.

Bioelectrical Impedance (BIA) – These are scales and hand-held devises that run low-level (and painless) electrical current through you. They can be accurate, although the accuracy varies according to the specific device and how it is used. Best results are obtained first thing in the morning with no alcohol consumed for 2 days prior, and no exercise the night before.

Navy tape measure method – This is a formula based on several body measurements taken with a tape measure. It can be quite accurate (it is used by the military), but it does depend upon your ability to accurately measure. Using centimeters rather than inches is the best, but using inches within ¼ of an inch works. To be sure, measure yourself 3 times and take the average. It is especially useful for tracking yourself over time.

Managing body fat

Each living cell of the body requires energy to survive. Losing muscle mass or possessing low muscle composition causes fat-burning fires to die down much more rapidly, compared with getting older or losing fitness.

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Scientific studies show that obesity and overweight are far less prevalent in populations following a plant-based diet. In a recent study of more than 55,000 Swedish women, Tufts University researcher P. Kirstin Newby and her colleagues found that 40% of meat-eaters were overweight or obese while only 25 to 29% of vegetarians and vegans were. Worldwide, vegetarian populations experience lower rates of heart disease, diabetes, high blood pressure, and other life-threatening diseases.

A vegetarian diet generally contains less total fat, saturated fat and cholesterol and includes more dietary fiber. Those following the vegan diet enjoy unlimited servings of fruits, vegetables, whole grains, and other healthful foods which enable them to lose weight without feeling hungry.

A Vegetarian Diet
Vegetarians don’t eat meat, chicken and fish. Their diets consist mostly of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Vegetarians fall into groups defined by the types of animal-based foods they eat:

* Lacto-ovo vegetarians omit red meat, fish and poultry but eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods.
* Lacto-vegetarians eat milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.
* Vegans eliminate all foods from animals, including meat, poultry, fish, milk, eggs and cheese. They eat only plant-based foods.

People who follow a vegan diet may need to find alternatives for eggs and dairy products. Try these suggestions when meal planning or cooking:

* Milk. Drink soymilk, rice milk or almond milk in place of cow’s milk.
* Butter. When sautéing, use water, vegetable broth, wine or nonfat cooking spray instead of butter. In baked goods, use canola oil.
* Cheese. Use soy cheese or nutritional yeast flakes, which are available in health food stores.

* Eggs. In baked goods, try commercial egg replacers — a dry product made mostly of potato starch. Or use 1 tablespoon milled flaxseed and 3 tablespoons water to replace each egg. For an egg-free omelet try using tofu instead of eggs.

Advice for losing weight

* Cut down on fats – so try to avoid fried foods, spread fats thinly on bread, and replace high fat snacks with fresh fruit.
* Fill up on plenty of fresh fruit and vegetables, pasta, potatoes, rice and other cereals.
* Make sure you eat regularly, and try to start the day with a high fibre breakfast (missing meals can cause you to eat more to compensate).
* Finally, you could look at increasing your activity level – walking being one of the best exercise.

Although adopting a vegan diet won’t necessarily lead to an instant weight reduction (especially if the individual has spent a large proportion of her life as a meat eater or vegetarian, or if she has a metabolic disorder), research has shown that a well-balanced vegan diet is generally healthier than both a vegetarian and a meat-based diet, so a change to veganism will certainly bring positive health benefits.

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Not sleeping enough seems to be associated with metabolic changes that can lead to overeating and obesity. Studies where sleep restriction in the laboratory was done, subjects tended to have metabolic changes and alterations of glucose metabolism that might lead to their becoming obese in the future. Sleeping too little can also contribute to weight gain by putting undue stress on the body. The body sees sleep deprivation as a state of stress; cortisol is the stress hormone. Cortisol causes, in turn, the release of insulin and insulin is a storage hormone that promotes fat storage.

Also as we age, our sleep patterns change significantly and most of us find we sleep less and less, almost by nearly a half an hour per decade. The drop in slow wave sleep from young adulthood to midlife accompanied a similar drop in growth hormone levels. Growth hormone is lipolytic (breaks down fat) and acts to reduce and redistribute body fat. Besides sleep loss can affect many biological processes, including thyroid function and levels of the stress hormone cortisol, which was abnormally high in the evening in the sleep-deprived individuals.
Poor and inadequate sleep can affect many aspects of your quality of life: athletic performance, work productivity, immune response and well-being.

Tips for a better nap:

* If you have difficulty sleeping at night, don’t nap during the day.
* Maintain a regular exercise schedule,- but don’t work out within three hours of going to bed- In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset.. Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.
* Avoid caffeine, nicotine and alcohol – in the late afternoon and evening because they can either delay or interrupt your sleep.- Caffeine and Nicotine are a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality. Consuming alcohol leads to a night of less restful sleep.
* Drink fewer fluids before bedtime.
* Avoid heavy meals before going to sleep – Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night..
* Eat smaller meals
* Don’t go to bed hungry – Try a carbohydrate snack 30 minutes before bed. In addition, milk or dairy products have been shown to be sleep inducing. Milk has L-tryptophan, which has been shown to help people go to sleep. So skim milk and a low-fat snack may be a good nighttime treat.
* Don’t smoke – Having a smoke before bed, although it feels relaxing, is actually putting a stimulant into your bloodstream. Recent research has shown that if you must smoke, take long, slow drags and pause between puffs, as this method produces the least stimulating effects, as opposed to short, quick puffs.. Also, cut back before bed — have fewer cigarettes during the four hours before bed, and don’t have any 30-45 minutes before bed.
* Unwind in a warm bath – or find some other ritual to relax you before going to bed.
* Go to bed and wake up at regular times every day – The sleep-wake cycle is regulated by a “circadian clock” in our brain and the body’s need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.
* If you find yourself tossing and turning, get up and read or listen to relaxing music before trying again. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. It may be helpful to learn relaxation therapy from a trained professional.
* Avoid looking at the clock -If you wake up in the middle of the night. It can cause anxiety.

Keep pets off the bed. Does your pet sleep with you? This, too, may cause you to awaken during the night, either from allergies or pet movements. Fido and Fluffy might be better off on the floor than on your sheets.
A good night’s sleep is important to weight management, appetite and hunger control. You need to awaken refreshed so you can plan healthy eating and exercise for each day.

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Many of these holiday goodies pose a direct challenge to the healthy eating plan that you have tried to adhere to for the last eleven months. Whether you are at home, a friend’s house or at the office holiday party, the temptation to overeat is lurking at nearly every table you pass.

According to recent research by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), the average weight gain is approximately one pound.

These findings suggest that developing ways to avoid holiday weight gain may be extremely important for preventing obesity and the diseases associated with it.

Trimming down the calories :
Many traditional holiday foods are loaded with fat and calories. This doesn’t mean that all of your favorite foods are off limits. Look for ways to make them healthier, by trimming some of their fat and calories.

Check out some simple ways slow down fat consumption from holiday foods:

* Begin your day with a substantial breakfast that includes protein. Protein takes longer to digest and helps you to feel full for much longer.
* Never arrive to a party on an empty stomach. Eat a small salad or other low-fat snack before leaving. This will help you from overeating at the buffet table once you are at the party.
* Sugar cravings is on the rise around this time making you consume more sugary carbohydrates, which makes you crave more sugar. To avoid this vicious carbohydrate craving cycle, eat foods that are low on the glycemic index. By consuming only complex carbohydrates, the cravings will disappear and satiety levels will rise.
* The extra demands at this time of year can be very taxing and those time crunches make it easy to grab for the wrong foods. Keeping a well-stocked pantry with favorite protein bars, MRPs and whey protein provide sound nutritional choices when time is short.
* Never drink alcohol on an empty stomach. Always have food with your drink. Avoid drinking in excess as well, as alcohol has a tendency to loosen inhibitions, which may encourage you to overeat
* Aim at eating skinless white-meat turkey instead of dark meat.
* Above all try to maintain a nutrition journal where you write everything down. Most of you will be surprised at how quickly those little tastes and bites add up to an extra 500-1000 calories per day. Three holiday cookies each day for a week equals 1.5 extra pounds. Think about how hard you’ll need to work in January to get those extra pounds off. Is the cookie really worth the effort?

The holidays are not an ideal time to try to start a diet. Rather, your goal should be to maintain your weight during this time frame. If you should decide to indulge in a piece of chocolate fudge or some other decadent dessert, don’t berate yourself. Simply cut back on calories elsewhere during the rest of the day or spend a few extra minutes on the treadmill during your workout routine.
Try to Strike a balance- Dietitians suggest that for every day of splurging, you need to figure on 2 days of careful eating. So, if you eat too many sweets at your office’s holiday party, just eat carefully for the next couple of days.

Cooking tips :

* Cut the fat and calories in gravy by passing it through a skimmer before serving.
* Cook the stuffing outside the turkey. It contains fewer calories and fat than stuffing cooked inside the bird and reduces the risk of bacteria contamination.
* Serve some items that are very low in calories and fat, such as a fresh fruit salad or steamed vegetables topped with lemon juice and herbs.
* Substitute baked potatoes instead of candied yams.
* Top vegetables with light margarine or reduced-fat sour cream instead of butter.
* Serve an apple pie topped with fat free frozen yogurt instead of pecan pie.
* If you will be eating sandwiches, use mustard instead of mayonnaise.
* Serve pretzels and low-fat snack mixes instead of potato chips.

Use exercise To Relieve Stress:
Extra shopping and holiday social events will strain an already overloaded schedule. Indulge yourself with stress-free time where the focus is on your workout. Your workout and/or cardio session will release endorphins that are a natural mood elevator. Malls are wonderful places to walk, out of the elements and climate controlled. If time is limited try to park as far from your stop as you can.

Besides, the gyms are quiet at this time of year so you will be able to get in and out quickly. Make the most of this period of uninterrupted solitude and focus on creating a legendary physique for the spring season.

Follow these simple tips through this holiday season, and start the New Year without the gift of unwanted pounds. Remember, Sticking to a solid nutrition and exercise program enhances mood, reduces stress and improves overall health.

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Quick weight loss is inspiring, but it is important to think ahead too: you need to retrain your palate and eating habits and reassess your physical activity so that you can lose weight and weight and stay slim. You cannot expect to achieve miracles in a few days, but you will see a difference within three or four weeks if you eat properly and exercise regularly. Losing weight successfully is like getting fitter: you need a horizon – or goal – ahead of you to help spur you on.

HOW MUCH WEIGHT CAN I LOSE?

To lose weight you have to eat fewer calories than your body burns up every day, but the amount varies from person to person. The exact amount depends on your personal composition – how much fat your body has, your metabolism, and the amount you weigh to begin with. As a rule of thumb though, the heavier you are when you start slimming, the more weight you are likely to lose within 21 days or a month. When you lose weight it comes off all areas of your body, but it can take longer to shift from certain areas, such as your arms and legs. This is where exercise is particularly helpful: working on specific trouble spots will encourage the weight to come off more quickly.

EATING OUT – AND STAYING ON COURSE

* The best way to get around the problem of dining out without lapsing – without drawing attention to yourself and still being able to enjoy yourself – is as follows:
* Order a salad starter.
* Skip bread or breadsticks, or eat a piece of bread without butter – it can be just as delicious.
* Drink one glass of wine, and lots of water.
* Choose a simple main course, something like grilled fish or chicken; avoid anything that is drenched in a rich sauce or in lots of butter.
* Choose a simple low fat dessert: a sorbet is ideal.
* Finish with herbal tea (peppermint is very refreshing and settles your stomach after eating); or, if you have to have a coffee, choose espresso or black coffee, not cappuccino.
ABSOLUTELY AVOID
Chocolate, biscuits, doughnuts, fizzy drinks, cakes, ice cream, sugared cereals – in fact anything that contains refined sugar, it’s just empty calories: a confectionary bar, for instance, has 230 calories and has absolutely no food value.

SLIMMER’S TIPS

* If you can, eat more at the start of the day to give you energy and time to burn off the calories.
* Eat little and often to stop hunger pangs.
* Drink lots of water.
* If you want to snack, keep a supply of raw fruit, vegetables, and raisins nearby.
* Don’t be tempted to take slimming pills, diuretics, or laxatives to speed up weight loss; they upset the body’s natural equilibrium – something that can take considerable time to rebalance.
* Exercise regularly; extra activity uses up calories, and this is essential to weight loss.
* Don’t give up if you lapse: it is quite normal to veer off track every so often, and as long as you get back on course as soon as you can, all your hard work will not be ruined.

If I Stop Smoking Will I Gain Weight?
You may well put on a small amount of weight at first but if you are serious about getting fitter you have absolutely no choice but to kick smoking. Tobacco is toxic. If you are a smoker, stopping is the biggest leap you can make towards living a healthier lifestyle; if you are following a straightforward weight-loss diet and think that kicking the habit will make you pick at food all day, keep lots of raw vegetables and raisins on hand to munch on.

Do not be tempted to skip meals. Skipping meals makes you crave, overeat at the next meal, and it slows down your metabolism, which ultimately hinders weight loss. If you only have a small amount to lose and you cut your calorie intake by 1000 from the recommended 2300 calories per day, you will lose weight; if you are aiming to lose a significant amount, stick to 1200 calories a day and you will get there.

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