Materials from Education Week 2007

Making the Most of Your Appearance
2007 Fall Fashion Trends
Great Hairstyles
Color Pallette
The 8-10 Formula
Scarf Tying

 

Barbara's Tips

Lipstick:
LipSense by SeneGence
Contact: Spybaby, Marie, 315-471-1710		 Cleanser:
Cetaphil Cleanser
Available in stores
Mascara:
L¹Oreal Double Extend
Available in stores		 Hair growth:
Rogaine for Women
Available in stores
Pre-Foundation:
Velvet Veil
Contact: Joseph Cozza Salon, San Francisco
415-433-3030		 Salon Recommendation:
Remedez Salon
University Mall, Orem, UT
801-227-0011

Moisturisers:
Mary Kay Advanced moisture Renewal (Day)
www.marykay.com

Este-Lauder Resilient Lift Overnite (Night)
Available in stores

Mediterranean Spa Cocoa Butter Body Butter
Hamptonct.com

Meal Replacement/Supplements:
Advocare: Meal Replacement Shakes and Fiber 10
Contact: Dr. Paula Hall 707-433-0306

Lean Body for Her
www.advantagesupplements.com

Sunblock:
50 SPF Any brand. Available in stores.
Eye Care:
Olay Age Defying Revitalizing Eye Gel
Available in stores

PEVONIA Botanica Ligne Lavandou
www.pevonia.com		  

 

Cindy's Tips
35 Tips for Maintaining a Healthy Weight

  • Desire.  Before you can accomplish anything, you have to have a desire to do so. I compare it to turning the key on to start the car and then you're off!

  • Design your own program.  Set your own rules. There is nothing for you to rebel against and no reason to cheat. We're all different.

  • Remind yourself  that you are making these changes because you are a wonderful person, not in order to become one.

  • Develop a plan and set goals.  How much weight do you need to lose? What changes are you willing to make in your eating or lifestyle to accomplish your goals? Write everything down. Keep track of what you eat, your exercise, how much water you drink, vitamins, etc.

  • Bite and write.  An eating diary is the foundation for success. Read your diary to find out more about what, how much, when, where you eat, why (your emotions), and note your progress so you can start taking charge.

  • Avoid all or nothing thinking.  If you take a bit of candy, don't feel you've blown your program. Don't create a catastrophe out of a simple mistake.

  • If you "slip-up"  and eat something you had not planned on eating, don't feel guilty, simply analyze what made you slip, and make necessary changes so it won't happen again. Be persistent and learn from experience.

  • Enjoy good self-talk.  "Cindy, you've done well today." Focus on all the things you did right. Start with your hardest goal first.

  • PMA  Positive Mental Attitude

  • Think in terms of one day at a time.  Don't look at the pounds you have to lose. Say, "today I will eat things that give me energy", or "today I will exercise". (I had to start with one hour at a time. So start with where you are.)

  • I rarely weigh myself.  I wear clothes with zippers and buttons so I know.

  • Cut calories.  Yes, you've heard it before, but this classic technique is easier than ever because we have labels to read. It does matter where calories come from. Calories from fatty foods are more likely to be stored as fat than those from protein or carbohydrates. A doughnut is more likely to settle on your hips than two slices of whole wheat bread.

  • Learn to eat link a thin person.  Eat when you're hungry, and stop eating when your hunger is satisfied. Easy enough. Take smaller portions. Calories do add up.

  • Start small.  If you always finish what's in front of you, start with half the amount of food you usually eat. You may find a smaller serving just as satisfying. To make less food seem like more, serve your main coarse on a salad or dessert plate. Enjoy every bit. Cut food as you eat it rather than all at once, chew and taste more thoroughly, and set utensils down periodically.

  • No seconds!

  • Eat slowly.  Savoring each flavor and texture can boost satisfaction. It also takes about 20 minutes for your brain to receive the signal you're full.

  • When you eat,  don't do anything else but eat. (No TV, no studying)

  • Don't eat just  because the people around you are eating. If you aren't hungry, nurse some sparkling water.

  • There is some evidence  that eating your larger meal at breakfast and/or lunch and a light meal at dinner can help on weight loss efforts. ("Eat like a queen at breakfast, a princess at lunch and a pauper at dinner.")

  • Keep attractively prepared  low-calorie foods on hand at all times. (Fresh fruit, vegetables)

  • Keep food out of sight.  "De-fat" your house.

  • No sampling  while cooking. Put a piece of gum in your mouth while you cook. Drink ice water out of a special goblet.

  • Forget frying.  Steam, boil, bake, grill or roast your food.

  • Substitute low-fat  foods for high-fat ones. From high fat cakes to angel food cakes, from doughnuts to bagels, and from chips to pretzels. Also add more complex carbohydrates to your diet, including potatoes, rice and pasta. My whole family has lost weight since I changed our eating habits.

  • Make changes gradually.  Don't try to reshape your body all at once; you may hurt yourself or give up in frustration. Instead, set manageable, short-term goals. Don't make too many resolutions. Concentrate on one or two areas you want to improve. Take on more, as you are able. Baby steps. Keep your goals realistic. Make "bite-sized" goals.

  • Make exercise time a priority in your life.

  • Exercise aerobically.  A regular workout, three to five times a week, is still one of the best ways to burn off body fat, lose weight, and boost energy. High-impact aerobics can wear out joints over time, so go for the low-impact choices. If you haven't been exercising regularly, start off slowly to reduce risk of injury. Don't work out to make up for overeating. You'll resent exercise and stop doing it.

  • Ride out the urge.  Cravings generally pass within minutes—maybe even seconds. Busy yourself with an activity unrelated to food until the desire to eat passes. For a good distraction, exercise. Ride the wave.

  • Reward yourself for small success with something other than food. You set your own goals and rewards. It can be every five pounds, every time you are able to increase your exercise by five minutes, every week you are able to continue your lifestyle change.

  • Whenever you start losing motivation, try on one of your old loose "fatty outfits" and laugh. See how far you've come.

  • Lift how much you've lost.  Lifting a five pound bag of oranges, a ten pound sack of potatoes, or a 20 pound frozen turkey will give you an idea of how much weight you've lost; try it when your motivation starts slipping.

  • Never go to a restaurant, buffet, or party "famished".  Have a glass of non-fat milk or a piece of fruit before leaving home.

  • Find a hobby.  Research shows that most resilient people discover some small skill or special hobby—something they can do well. No one can do it all by herself, so build your own support network.

  • Try, try and try again.  The people who succeed stick to trial-and-error methods until they find a plan that will work for them.

  • Make it a rule  to never put anything in your mouth after 6:30 p.m.