The Ezine For Every Woman Struggling For The Body She’s Always Dreamed Of!

March 31, 2003

Issue # 12

**************** Hello,

Thanks for subscribing to the Forever Slim newsletter. I hope you enjoy the reading! If you like this e-zine, please forward it to a friend.

****************

Contents

1.Stop your Back Pain

2.Tofu Gumbo

3.Will Your Plan Lead To Permanent Weight Loss?

****************

If you suffer from low back pain, the crux of the problem may not be in your back. It could be that your abdominal muscles and your hamstrings (muscles in the back of the thigh) are not strong enough to keep your pelvis in proper alignment. After all, the stronger your abs are the less your back will have to do. And the more flexible your hamstrings, the more freely your back can move.

Below are a couple of ab exercises that may really help:

Crunches

And again, keep your hamstrings flexible. When your hamstrings become tight from too much sitting, running, or lifting, your lower back must bend more when you flex forward. This leads to pressure on the very vulnerable discs in your lumbar spine, and also stretches the muscles along the sides of the spine.

Also, when you can, try to get up from your chair as much as possible. For example, when talking on the phone at home or at work, make an effort to get out of your chair and stand during your conversation. Sitting can put as much as three times the pressure on the discs of your spine. If you must sit for an extended period, make an effort to use good posture by sitting up straight and maintain a slight arch in your low back. This helps to "unload" the discs.

And if you must lift something that you know is heavy or awkward, hold your abdominal muscles in slightly, and lift as much as possible with your legs to give you low back support. In addition, get in the habit of holding your head up slightly, like you are looking at the horizon, to decrease pressure on your lumbar spine.

Tofu Gumbo

Makes: 8 servings

Ingredients:
- 2 onions, diced
- 2 cups vegetable stock
- 12 ounces crushed tomatoes
- 2 carrots, diced
- 2 celery stalks, diced
- 1/2 green pepper, chopped
- 1/2 red pepper, chopped
- 1 cup yellow squash, sliced
- 6 ounces corn kernels
- 8 garlic cloves, sliced
- 1 tablespoon Cajun Spice
- 1 teaspoon paprika
- 1/2 teaspoon red pepper flakes
- 10 ounces firm tofu, cut into cubes
- Freshly ground black pepper

Directions:
- Combine the onions, vegetable stock, tomatoes, carrots, and celery in a large saucepan. Bring to a boil, cover and simmer for 10 minutes.
- Add the red and green peppers, squash, corn, garlic, Cajun spice, paprika, and red pepper flakes. Continue simmering, covered, for another 10 minutes.
- Add tofu, cover, and simmer 10 more minutes. Season to taste with pepper.

Nutritional Information:
- Serving size: 1 cup
- Calories: 180
- Fat: 2.5 g
- Cholesterol: 0 mg
- Protein: 14 g
- Carbohydrates: 23 g
- Fiber: 3 g
- Sodium: 150 mg

This is a sample of a GHF Diet Recipe - you'll find others by clicking here

Will Your Plan Lead To Permanent Weight Loss?

One of the things a weight loss plan should have in order to result in long-term weight loss, is the increasing your activity level, or what is commonly referred to as "exercise.” The word "exercise" scares a lot of people who see only pain, sweat, expensive health clubs or equipment whenever they hear of the word. It could be all of that, but it doesn't have to be.

Exercise simply means doing an activity beyond your normal activities of daily living, that will increase your metabolic rate. This is a must for you to succeed in gaining long-term weight loss. (See also www.keywordfocusedcontentpages.com/metabolism.html )

You must increase your activity level as you reduce your intake of calories because of the body's mechanism for controlling weight. The body always wants to maintain your present weight. So when you reduce your intake of calories, the body slows down its metabolism. So, you have to exercise to bring it back up.

The trick is to find a program that is convenient and one you can stick with. The most popular program for those who have succeeded in maintaining long-term weight loss is walking. This is something you can do and does not involve any cost or expensive equipment. If walking is not your thing, find an activity that you enjoy and find a variety of them so that it doesn't become boring. If you can afford to join a gym and or work with trainers, by all means do so.

Working with a trainer and getting professional advice not only shows you the right things to do but you end with somebody who will encourage you and mentor you through the process. The most important thing, however, is to be sure that any program you engage in is one that you can live with based on your life style and the ability to enjoy and maintain that activity.

Dr. David Nganele empowers individuals with the knowledge to take help them take control of their health. His latest ebook is "How to Choose A Weight Loss Plan That Will Work for You.” Learn more at http://www.aboutdietplans.com.

If a friend forwarded this e-zine to you and if you like what your read, please subscribe by visiting: Low Fat Digest.

Comments? Ideas? Feedback? Articles you have written and want to be published? Let me have it, right between the eyes! I’d love to hear from you. Just reply to this e-zine and tell me what you think! Marion