Index to more 10 Commandments
... for Shaping Up (for Women)
- Don't buy into the body image promoted by television, the
fashion industry, Hollywood, toy companies and diet supplement producers. Part of
their job is to make you dissatisfied with yourself so you will buy their products.
In addition, men are often intimidated by women-- by their biology and their needs--
as well by their own expectations and shortcomings. A woman's
"helplessness" gives some false confidence and a sense of power they lack
elsewhere in their lives. This is why many males are attracted to small, young,
weak, delicate women, female clothing that binds or inhibits activity, long hair that gets
in our way and high heels that prevent us from running away. The fashion industry
has promoted this idea for its own benefit. Strong, independent,
self-confident men don't need this, nor do strong, independent, self-confident women (or
those trying to be).
Most of us have sturdy waists, wide hips for childbearing, thick thighs and ankles to
carry us through, strong arms to embrace life, big feet to plant firmly on the ground, and
enough extra body fat to tide us over when the game animals have migrated south.
What's really important is what's in your heart and mind, your attitude, your interest in
and love for others, what abilities you posses, and that you have a healthy body.
Rejoice in your strength!
- Never say you "can't lose weight" or "can't
stop smoking". If you were shipwrecked on a desert island with only enough
resources to keep you alive, you would lose weight and stop smoking, right? You
can lose weight; you just have to find the right way to do it. So create the
right mental and physical environent, set reasonable goals and believe in
- Unless you must reduce quickly because of a life- or
health-threatening disease, don't buy into weight-loss hysteria. Instead of
restricting and decreasing your food intake, improve your overall diet.
- Keep fattening foods and nutritionally empty ones out of the
house; if it's not there, it can't call your name. This includes most fake
fat, artificially sweetened and sugar-laden "fat-free" treats. Don't sabotage
- Invest in good quality, non-stick cookware and the utensils
you need to use with them, and get in the habit of cooking with lower heat; this lets you
cut excess fat. Use cooking spray. Learn to roast, grill, broil, steam, poach,
marinate and season.
- Make sure you always have healthy foods on hand.
A stock of delicious,
nutritious, low-calorie munchies will keep you away from things you shouldn't
eat. Eat lots and lots of veggies; they're lower calorie and rich in nutrition.
Eat extra cruciferous veggies,
squash, pumpkin, and all kinds of greens. Learn what the power foods
- Get lots of fiber. Whole grains,
vegetable and fruit fiber, flaxseed, dried fruits such as prunes, added oat,
rice or wheat bran and other such foods fill you up, carry some fat and cholesterol out of
the body and speed up elimination of wastes.
- Drink fluids - at least 8 glasses a day, and preferably
twice that. Many times when you think you are hungry, you're actually
thirsty. Water fills you up, too; try a glass of water before a meal.
Or start a meal with a first course of broth-based (not cream-based) soup. Coffee and sodas don't count;
they work in the opposite direction as far as keeping you hydrated. Add an
extra glass of fluid to your intake for each cup of coffee or can of soda you drink (even
diet soda). Add to your nutrition by drinking only healthy beverages.
- Drink green
tea. Research shows that green tea intake helps you lose weight
Your appetite is pre-set for a time before the wheel, when human beings
walked or ran everywhere, ground their grain and washed their clothes by
hand, toted babies and small children a lot of the time, carried water and
other burdens daily and were physically very active. Not only does
exercise maintain muscle strength, bone density and vascular health, it
helps to firm you up and keep your weight in check.