According to Dr. Neill Neill, a Vancouver Island, BC, based psychologist, “neediness is a Psychological, fear-based characteristic. Neediness in relationships, or in would-be relationships is paradoxical. The greater the neediness, the less likely it is for the legitimate wants and needs to be met.”

Neediness can also be defined as clingy, controlling, possessive, and/or demanding behavior, as said by John Gray, the author of “Men Are From Mars Women Are From Venus”. There are certain ways you can tell if you are being needy in a relationship. First of all, your partner may feel that you are unable to please, using words such as “high maintance” or “difficult” to describe you. Many times people who are truly needy have a desire to be the center of attention and often have a hard time putting other people first.

According to a survey done on John Gray’s website, neediness was cited as the number one reason for ending a relationship. This is because with neediness comes a lot of extra hard work into the relationship. Many times in these types of relationships, one partner feels as if they can not and/or do not want to please their partner. While some people are needy by nature, these also exists a scenario when, in a relationship, a person may feel as if their needs are not being met and then begin to act needy in response. What has been found that in these cases, the needy person may begin to repeatedly call their partners or become demanding in their behavior. Neither of these are wise choices of action and will only lead your partner to not even attempt to hear your concerns. It is important to remember is this situation that everyone has different needs, especially in terms of men vs. women, and that our needs may not be the same as our partners needs.

Another problem in the relationship could also be that your partner is not motivated to meet your needs, and this is not a good thing. Relationships can be hard at times, and it is important that we are there for our partners when they need us. If your partner is actually not there for you because they do not want to be, then you should find yourself someone who will put in the effort to give in to your legitimate needs.

When looking at the California State University, Fullerton, website page on healthy relationships, you can learn even more about neediness in relationships. It is vital to remember that there is a difference between loving someone because you need them, and needing someone because you love them. Relationships and love based on neediness usually do not come from a healthy place inside of us, and before a healthy relationship can be created, it is important to seek counseling in order to address the root of the problem. If you do not, you will most likely end up smothering your partner. Basically, what should happen is you find a person and gradually fall in love with them. After the goal of falling in love has been met, you might slowly begin to feel some level of need because of the love, which is healthy.

So how do you stop being needy in a relationship? According to Kristin Meizner, a Brooklyn-based writer whose work has appeared in a number of print, online, and Television media outlets, there are many ways to become less needy. First of all, have your own life. Think back to how you were before you were in the relationship, and make sure to keep up with the friends and hobbies that were part of your life at that time. Not only will you be a happier person, but you will also be more interesting in your partner’s eyes.

Another way to be less needy in a relationship is to schedule things out. For example, having a weekly date night will give you both something to look forward to as well as give you as sense that the relationship is more structured. It is also very important to not let your mind get the best of you. Do not start wondering about possible scenarios that could possibly be happening when you have no proof. For example, if your partner goes out for the night do not drive yourself crazy wondering if they will notice someone more attractive than you. When thoughts like this begin to creep up remember that your partner is in a relationship with you, which is fact rather than a made-up possibility.

Most importantly, always remember what a great person you are. Have confidence in yourself and know your strengths. If your partner did not find you attractive, smart, and fun, they probably would not been with you to begin with. Remind yourself how amazing you are, and allow yourself to feel more secure.

Not in a relationship yet? Want to be? Check out Match.com today and meet your perfect match. We offer you Match.com Coupons so you can find your perfect match, without putting a match to your wallet.

How to Save Money with Your Business Printing Needs

When you’re running a business, you have a lot of financial burdens on your plate, from payroll to office supplies. One of the costs in almost any industry is the cost of printing up marketing materials. Whether your business requires brochures, posters, business cards and more or you simply need to have menus printed for your restaurant, the costs of printing can add up quickly. However, there are ways you can save money on your marketing materials. You just need to think outside the box.

Know How Much Money You Have and Are Willing to Spend

Whether you need invitations to a party or you need business cards because you are an up and coming real estate broker, you want to save money when you are printing something, especially if you need a lot of copies. Search online for your local print shops or invest in a really good printer.

Select the Best Quality Printer You Can Afford

It is a good idea to invest in a good quality printer. Research on the Internet to find different printer specifications. Visit various web sites to comparison shop.

Sell Ad Space on Your Menus

You may have to spend the same amount every week or month on your menus, but when you offer ad space to local businesses on your menu, you can typically cover the costs of printing through the revenue that comes in from the ads. For businesses, your menu is a great place to advertise because people will be looking directly at the menu for a good amount of time. It’s a captive audience!

Get Your Printing in Bulk

Most printing companies charge lower rates the more printing you get done at once. If you know your brochure or business cards won’t be changing for a while, go ahead and order enough for a year or six months. Sure, the upfront cost is more, but in the long run, you’ll save money and you won’t have the added hassle of having to order printed materials every month or two.

Order Your Prints Online

We all want to support local businesses, but they have overhead and printing with them can be much more costly than going online and doing the research to find an affordable printer. Don’t be deterred by high shipping costs either, since you can typically find coupon code for free shipping and other deals. For instance, Uprinting.com often has free shipping codes that can be found online. Whatever online service you use, always go to Google and check for coupon codes, which can often save you from paying any shipping costs, and sometimes get a chunk taken off the final order price too.

Minimize the Amount of Colors Used

The price difference between black printing, two-color printing, three-color printing and full color printing are huge. Each step up brings you into a whole new price range. If your business card is black and red, and you only have blue where your email address is listed, consider how much can be saved by limiting the color range to just two colors.

Stick with the Standards

When designing your business cards, letterhead and brochures, you want to stand out from the rest. However, standing out too much can cost a lot of money. Custom color business cards can be incredibly expensive to have printed and uniquely shaped letterhead or brochures can cost a fortune to have printed. If you stick to one or two standard colors on your business card and letterhead and keep your brochures the standard size, you’ll be able to save a small fortune on printing costs.

Go to a Local Print Shop

Many local print shops know local needs and can offer tailored packages which could help save money on printing costs.

When you implement one or all of these practices within your business, you can save money on your marketing materials, while still getting professional design and quality.

While doing this once in a while may be okay, doing this on a daily basis will definitely cause some serious damage to your diet program. It will not only increase your calorie intake but it will also cause you to eat more than you really should. You will not be able to lose weight and you will definitely have a difficult time achieving your goal.

What you need to do is to remember that being in a rush is no excuse to be careless in what you eat. Everyone is busy and everyone has hectic schedules. And yet, not everyone rushes to the kitchen to eat the first thing they see straight from its container.

If you want to lose weight, you need to realize that portion control is very important if you want to achieve your weight loss goals. And you will not achieve this by eating your food straight out of the container. You need to get the food out of the container and put it on a plate. Eating out of the container or the serving dish is a major mistake as you are not able to properly gauge how much you eat.

When you put your food out on a plate, you will be able to properly assess the correct portions. It is always recommended that you fill half your plate with veggies and salad and then to divide the other half of your plate with foods with contain starch and protein.

Keep the serving dish or the food container out of reach so you do not have easy access to it. It is best that you do not put these on the table in front of you. This way, when you are tempted to have a second serving, you will need to get up to get some. This will often give you ample time to reconsider that second serving. In fact, research studies have shown that people tend to pass up on second servings when the serving dish is not within reach.

In the same manner, you should always resist the temptation of eating your child or spouse’s leftover food. Yes, it is understandable that it is a waste to throw away the food and yet, in the same respect, you also do not want to throw away all your dieting efforts just to be able to save a couple of bites from your child or spouse’s plate. The extra food you will consume from their plates may just be the reason why you are having a difficult time keeping your daily calorie budget.

If you are really feeling bad about throwing out the food, the best way to address this is to remind your children and your spouse to only get as much food as they can finish. For those looking for more health tips and information, make sure to visit Rachael West Designs health section. We have an abundance of helpful tips to help you keep your health on the right track now!

When you take part in the Medifast Diet you are going to be structuring your life and health right from the beginning. Instead of stressing out about what you are going to eat next, this meal replacement diet does all the thinking for you. Now dieting is not only easy, but stress free too. Alongside losing the weight you want, the Medifast Diet will also teach you how to keep the weight off with proper portions and meal plans that you can continue using after you’ve stopped using their diet program.

Get involved with a diet you know you won’t have to stay with forever, but will want too because it is so great! Use Medifast Diet Coupons to save with Medifast Diet.

Thousands of people each year get involved with Medifast and love the results. If you want to lose weight without having to make drastic changes to your lifestyle then you’ll like Medifast. All you need to do is eat the Medifast Meals and exercise a little each day. If you stick to the guidelines behind Medifast then you’ll see the results.

Dieting is something no one truly enjoys because many feel overwhelmed and that they are not getting the progress they were promised. This is something you will avoid with Medifast. The diet plans are designed so that they can easily work into any lifestyle, even the busiest of lifestyles. Medifast is as easy as sitting in the drive thru waiting for unhealthy, high calorie meals that do no good for your health or weight.

If you sat down and worked out how much you pay for all the drive thru meals you eat each and every month you’d be disgusted. You could spend much less on healthy meals from Medifast and feel great as well. Saving money while losing weight, could make anyone happy!

For those that have been affected by the economic declines you’ll be pleased to know we offer Medifast Coupons Codes which will give you a discounted price on your Medifast Meals. There will be many Medifast Coupon Codes for 2011 being offered so don’t feel like you’ll only be able to use them occasionally.

There is always some sort of Medifast Coupon available to help you get a discounted price on your Medifast Meals. Make sure that you check back every time you are submitting your Medifast order and get the latest Medifast Coupon for 2011. You deserve it!

TOMS shoes is built on the one for one company movement. They were founded on one promise that with every pair of shoes purchased, they would then donate a free pair to an underprivileged child in need. What an amazing company that allows us as consumers a part of something special.

Besides for being Vegan shoes and super comfy and adorable, TOMS shoes are special. They are founded on a promise made by Blake Mycoskie. In 2006, Blake traveled to Argentina where he found that the majority of children had no shoes to protect their feet. In poorer and underdeveloped countries, walking is a primary means of transportation. Children walk miles for food, water, shelter and even medical attention. Having shoes allows them to walk distances that just are not possible with bare feet. From walking barefoot the children get sores and cuts on their feet causing them to walk on open wounds.

The leading cause of disease in developing countries is soil-transmitted parasites. These parasites penetrate the skin through open sores which causes disease and often grounds for amputation. Many children cannot even attend school because they don’t have shoes and shoes are a requirement. Therefore, no shoes means no school, which means no education and ultimately no opportunity for a future.

After Blake returned home from Argentina he developed TOMS Shoes where he vowed to donate one pair of shoes to a child for every pair purchased. Later that year he returned to Argentina with over 10,000 pair of shoes already. A great accomplishment he was able to achieve through this customers. As of 2008 he has donated over 150,000 pairs of shoes and hopes to donate over 300,000 pairs of shoes by the end of 2009 all around the world.

TOMS shoes come in endless colors and fabrics for women, men and children. The soles are made from recycled rubber and organic canvas is coming soon. These shoes are so fun and go with anything. They are meant to wear barefoot and are super comfortable! The price averages from $48-$98 (not including using a TOMS Coupon Code) and they now have boots! These boots are the most adorable things that can be worn in cold or warm weather. They come in various colors and are 100% cotton. They’re a wrap boot which means they are ultimately a shoe with a long fabric elastic wrap that extends from the ankle, wrapped around your calve with a velcro closure.

There is a huge selection of TOMS Shoes available so that everyone can find a pair that is perfect for their style. Whether you want some funky shoes or are looking for simple shoes, there is an option available for you. TOMS didn’t want to stick to just one idea, they wanted to cater to everyone, and they’ve done just that.

Next time you’re looking for a cute and comfortable pair of shoes check out TOMS Shoes, and use TOMS Coupons of course, and be a part of a special movement to impact the future and health of a child’s life.

TOMS Shoes also does promotions for various holidays so that its customers can get a special pair of shoes for every holiday. Currently TOMS is promoting TOMS for Moms and also TOMS for Proms. They are great gift ideas and fashionable options for everyone to get involved in the One for One movement. The TOMS for Moms have a unique design that every Mom is bond to love, and the fact you are helping put a pair of shoes on another child’s feet makes them an even better gift. What Mom wouldn’t want to make a difference in the world for another child. Through May and into June TOMS Shoes is also going to do a promotion for TOMS for Dads! Don’t miss out on these shoes for your Dads, they will be a huge hit and something every Dad will want.

Here at Rachael West Designs we are wanting to help promote the greatness behind TOMS Shoes and we’ve teamed up with owners of MommyMatter as well who are also avid TOMS Shoes promoters. You can learn even more about TOMS Shoes at the following page of MommyMatter:

http://www.mommymatter.com/toms-shoes/

You can also find the latest TOMS Coupons on MommyMatter, (http://www.mommymatter.com/toms-shoes-coupons/) the best location for  TOMS Shoes online coupons & discounts and also here on Rachael West Designs.

Latest TOMS Coupons

TOMS Coupon: Check out the NEW Spring Styles at TOMS Shoes!
TOMS Coupon Expiration: Ongoing

TOMS Coupon: Give while you shop! For every pair of shoes you purchase from TOMS Shoes, another pair is given to a child in need. ONE FOR ONE.
TOMS Coupon Expiration: Ongoing

TOMS Coupon: Get TOMS for the Dads or Grads in Your Life. Shop New Summer Styles Today!
TOMS Coupon Expiration: June 21, 2011

Now while We have not done a blog post for quite some time we have been very busy at Rachael West Designs trying to not only correct some things but to continue to create design plans for peoples lives. While it may be uncertain what we do exactly we continue to do what we do because we love doing it. So here is the rundown for anyone looking for some life help.  Rachael West Designs creates life packages that always come with savings. Now we work hard to always get the best discounts to maximize savings for anyone we help. Now if your wondering what our design packages would be like here is a break down, however each package is designed specifically for each person.

• Mental Motivation And Support
• Weight Loss Motivation and Meal Plan
• Tips And Information
• Coaching
• Daily life planning – meals and stress reduction
• Money Management And Special Savings
• Travel Cruises and Tours for needed self reward

These packages are in design for 2011 and hopefully will be available soon to our readers. In the mean time if you are working on your new years resolution and having a struggle or lack of motivation we always recommend using the Medifast Diet as it is one of the best out there. We hope to be doing regular postings very soon and always provide a highly resourceful place for anyone seeking for help.

Stories like this reinforces our belief that anything is possible as long as you put your mind and body into it. With her permission, I have copied the letter below so you too can be inspired with her story.

Dear Rachael West,

I am one of the many people who truly enjoy your site and your blog. I enjoy reading your posts and insights on the complex world of dating, dieting, wedding and relationships. You have also been my source for Medifast coupons and I cannot thank you enough for the savings that you have passed on to me.

I have to admit that at first, I was hesitant to get into the Medifast program. I have tried various programs in the past and have come to the conclusion that all diets on the net are nothing but scams.

About 6 months ago, for some reason, I was encouraged to try the Medifast diet. I had been hearing about it and since you had Medifast coupon codes on your site, I thought I’d give it a try.

When my first Medifast meal package arrived, I have to admit that I was pleasantly surprised to discover that the meals did not taste as bad as the other meal supplements that other diet programs have. Compared to the other meal supplements, the Medifast meals didn’t taste like “diet food” at all.

Since then, I have become a fan of the Medifast diet and have recommended it to people who like me, have lost all hope of every getting our old body back. I am now in the Medifast Maintenance program and have lost a whooping 35 pounds! I am very happy, content and thankful for what I have achieved.

I have to admit that it was not all fun and games. I had bad days too. Days when you feel like giving up. Days when you want to just eat nothing but pizza. Days when you would like to sit all day and watch TV while devouring tubs of ice cream.

Luckily for me, the Medifast team provides you with your own health coach who you can contact during these bad days. They are there to help you out and compared to other health coaches, I would have to say that they are one who can truly understand. They are not the usual health coaches who have been fit and slim all their lives. They have once been in my shoes too and they know how it is to live in my body. As an extra bonus, they too have used the Medifast diet to regain back their health.

So, thank you Rachael West for providing me with all these coupons. You have no idea how much you have helped me achieve my goal at a fraction of the usual price.

Sincerely,
Kiera

Results not typical. Typical weight loss results on the Medifast program are up to 2-5 pounds a week.

When we think diets and diet menu’s we tend to think of mini meals of cardboard.  The truth is that dieting is not all about starvation, it is simply about changing the way you eat.  You no longer have to starve to lose weight, you only need to eat a balanced with that is with in your diet plans requirements.  You will of course have to watch your calories and fat intake however there are a ton of diets out there now days that allow you to eat real food that taste good.  Some of these diets are Medifast, Nutrisystem, eDiets.  These diet plans allow you to eat food an not starve your self to death.

What Can You Expect In A Diet Menu

The following is a sample diet menu from the Medifast Diet plan.  We have found this this diet is not only a safe and effective weight loss plan but the food is pretty good as well!

Diet Menu for Day 1

• Breakfast
  Apple Cinnamon Oatmeal with Green Tea
• Mid-morning
  Cappuccino
• Lunch
  Chicken Noodle Soup
• Afternoon Snack
  Chocolate Snack Bar
• Dinner
  Lean & Green – Grilled Chicken Salad
• Evening Snack
  Chocolate Pudding

Diet Menu for Day 2

• Breakfast
  Maple & Brown Sugar Oatmeal with Green Tea
• Mid-morning
  Banana Creme Shake
• Lunch
  Chicken & Wild Rice with Multigrain crackers (not included in Medifast Meals)
• Afternoon Snack
  Chocolate Mint Bar
• Dinner
  5oz Pork Cutlet with 1 1/2 Cup of Broccoli
• Evening Snack
  French Vanilla Shake with DaVinci Sugar-free Butter Rum Syrup

Diet Menu for Day 3

• Breakfast
  Apple Cinnamon Oatmeal
• Mid-morning
  Green Tea
• Lunch
  Cream of Tomato Soup (add a dash of Tabasco sauce for taste)
• Afternoon Snack
  Lemon Yogurt Bar
• Dinner
  6oz Halibut with 1 1/2 Cup of Green Beans
• Evening Snack
  Dutch Chocolate Shake

Benefits of a Diet Menu

Developing a proper diet menu will help you develop a proper eating habit. When you take the time to manage what you eat, you manage your life more smoothly. There are many benefits of a diet menu, and one of the best is the structure. People have the ability to manage their lives more easily when they plan things out. A diet menu lets you not worry about what you plan on eating next as you already know what you’ll be eating. The menu is already designed to have you know what you’ll be eating.

Most people find themselves eating unhealthy meals because they can’t decide what they want to make or know what to make. Diet menus help you avoid this event. Now you won’t have to deal with the frustration and stress of not knowing what to eat or make.

One thing you will want to ensure is that you change up your diet menu as much as possible. You don’t want to find yourself getting fed up with eating all the same things over and over again. Interchange meals, try new things and make the experience better for you. If you don’t like something, don’t force yourself to eat it. The only way you can experience successful weight loss is enjoying what you are doing for yourself. If you aren’t enjoying yourself and what you are eating then you are limiting your chances at succeeding your diet, and throwing that very useful diet menu out the window.

Weight Loss Tip #1. Start Small
Think about your current lifestyle, then decide on one or two healthier habits you could add into your life. Remember, they ought to be things you can maintain long-term.

Weight Loss Tips

Perhaps you could begin by simply having a healthy breakfast every day, or maybe you could determine that you will only eat when you’re hungry and when sitting at the dinner table. Whatever you choose for weight loss, keep your goals small initially, then add to them as you move forward.

Weight Loss Tip #2. Keep a Journal
This tip has probably been repeated so often that it washes straight over your heard, but it’s a really important one. In fact, many people find it to be the single most important thing that helped them gain control of their weight.

If you haven’t tried it, perhaps now would be a good time to give journalling a go. You’ll want to note down everything you eat, including details of the time, place, cooking methods, and portion size, etc. You could also record your weight weekly in there, and perhaps make a note of any emotional eating, if this is a problem for you too.

Weight Loss Tip #3. Don’t “Diet”
Don’t you hate the word diet? I know I do! The very term itself has such negative connotations.

A fancy weight loss diet isn’t necessary for weight loss. In fact, you’d probably do a lot better if you just stopped dieting, and instead focused on eating fresh, whole foods most of the time.

The problem with maintaining your weight loss on a “diet,” is that most of them don’t teach you what to do after you’ve lost the weight, they’re all about the short-term weight loss.

Also, be realistic about what you want to achieve. This is something else I’ve noticed again and again in the recent Share posts–people want to lose too much weight too quickly. So, try not to set yourself up for a big fall by saying, “I want to lose 30 pounds in two weeks!” Disappointment will sabotage your weight loss efforts, set realistic goals instead.

Weight Loss Tip #4. Try a Portable Motivator
This could be an image of you at your heaviest/lightest/fittest–whatever works best for you.

The idea is that it will motivate you to continue. So, if you begin to notice your resolve slipping a little pull out your portable motivator, and remind yourself of what you’re aiming for.

Weight Loss Tip #5. Stick With It
Successful losers will tell you it gets easier with time.

Studies show that people who have successfully maintained their weight loss for 2-5 years have a much better chance of longer-term success. I know 2-5 years seems like a long time, but weight loss is about change for life, so take it in small baby steps, and you’ll get there.

According to the The National Weight Control Registry, successful losers have reported engaging in:

* High levels of physical activity (approximately 1 hour per day)

* Eating a low-calorie, low-fat diet

* Eating breakfast regularly

* Self-monitoring weight

* Maintaining a consistent eating pattern across weekdays and weekends

Weight Loss Tip #6. Address Weight Gain Early
How many times have you started dieting, been doing really well, then all of a sudden–BANG–you’re back to square one. What on earth happened?

Usually, it’s the result of not monitoring how you’re doing consistently, so you don’t notice things going off a little. To avoid this make sure you keep a consistent check on things, and put the brakes on any weight gain before it gets out of hand again.

Weight Loss Tip #7. Take Regular Exercise
There’s no such thing as “spot reduction.” When you exercise, you use energy produced by burning fat in all parts of your body – not just around the muscles that are doing most of the work. In fact, your genes may dictate that fat disappears from, say, your face or arms before your belly, even if you do endless abdominal exercises. However, working a specific region like the belly can have one site-specific benefit: Strengthening the muscles can make you look thinner by helping you hold in your gut.

The harder you work out, the more calories you’ll burn within a given period and thus the more fat you stand to lose. But how much you sweat does not necessarily reflect how hard you’re working. Some people tend to sweat profusely due to heavy body weight, poor conditioning, or heredity. And everyone sweats more in hot, dry weather or dense clothing than in cool, humid weather or porous clothing. (You may feel as if you’re sweating more in humid weather; but that’s because moist air slows the evaporation of sweat.)

Exercising in extremely hot weather or in a plastic “weight loss” suit will indeed make you sweat heavily and lose weight immediately. But that lost weight is almost entirely water; the pounds will return when you replenish your fluids by drinking after the workout. Further, you could develop heat exhaustion if you push yourself too hard in extreme heat or in plastic clothes. which prevent sweat from evaporating and, in turn, cooling you off.

Additional Fast Weight Loss Tips

1. Enjoy a variety of foods that will provide essential nutrients.
2. Three-quarters of your lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products. Snack on fruits and vegetables. Eat lots of dark green and orange vegetables. Choose whole-grain and enriched products more often.
3. Choose lower fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. Shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese. Eat smaller portions of leaner meats, poultry, and fish; remove visible fat from meat and the skin from poultry. Limit the use of extra fat like butter, margarine, and oil. Choose more peas, beans, and lentils.
4. Limit salt, caffeine, and alcohol. Minimize the consumption of salt. Cut down on added sugar such as jams, etc. Limit beverages with a high caffeine content (tea, sodas, chocolate drinks) and caffeinated coffee to two cups per day. Minimize alcohol to 1-2 drinks per day.
5. Limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. They are high in salt, sugar, fat, and calories, and low in nutritional value.
6. Eat in moderation. If you are not hungry, don’t eat.

If your still  interested in some additional weight loss tips you can view them buy clicking that link.

One Small Fix

Your personal trainer pushes whey shakes, your sister’s suggests you boot dairy from your diet, and a book you picked up on BarnesandNoble.com recommends watercress soup for weight loss. Is it any wonder you’re stymied about what to eat come mealtime? To help you sort through the confusion, we rounded up top nutrition and weight-loss experts to answer your most burning diet questions.

Is there one small diet fix that will help me lose weight?

“Yes. Stop drinking your calories,” says Walter Willett, MD, chairman of the nutrition department at the Harvard School of Public Health and coauthor of Eat, Drink and Be Healthy (Simon & Schuster, 2002). Fruit juices, coffee drinks, and regular soda are liquid calories that don’t yield much satiety, says Dr. Willett. An eight-ounce regular cola contains 103 calories; the same amount of orange juice has 110. “Research also shows that we don’t compensate as well for calories consumed in liquid form,” says Rachel K. Johnson, PhD, RD, a professor of nutrition at the University of Vermont in Burlington. In other words, we’re unlikely to eat less later to make up for these extra calories. If weight loss is your goal, opt for low- or no-calorie beverages like tea, water, seltzer and skim milk.

Control Cravings

Are there any tricks to controlling a craving?

First you need to know what’s causing it. Often, plain old hunger makes us jones for a particular food. “Cravings are a normal and natural response to underfeeding yourself and can be prevented simply by planning and eating enough throughout the day,” says Katherine Tallmadge, RD, author of Diet Simple (Lifeline Press, 2002). To stay satiated, she recommends eating three similarly caloric meals and one or more planned snacks daily. If the craving lingers after making this alteration, it may be emotionally based. Try distracting yourself for 20 minutes (the usual length of a craving) by chatting on the phone or taking a walk around the block, says Lawrence Cheskin, MD, director of the Johns Hopkins Weigh Management Center in Lutherville, Maryland. If distraction doesn’t do the trick, Linda Spangle, author of Life Is Hard, Food Is Easy (Lifeline Press, 2003), says you might have “head hunger.” Identify the food you’re yearning for: Is it chewy/crunchy or smooth/creamy? If it’s the former, there’s a good chance that you’re angry, anxious, frustrated, stressed or resentful. Ask yourself, What do I want to chew on in life right now? Spangle associates a yen for smooth/creamy foods with “empty emotions” like loneliness, sadness or a lack of recognition. Ask, What am I missing in my life at this moment? Whatever the answer, follow up with the bigger question: Will food get me what I need? Once you realize that eating won’t resolve your problem, you can focus on what’s really eating you.

I Love Fast Food

I love fast food, but I’m trying to eat more healthily. What things should I avoid?

Eighty-six the cheeseburgers, fried chicken, fried-fish sandwiches, french fries and meat-topped pizzas, says Michael Jacobson, PhD, executive director of the Center for Science in the Public Interest in Washington, D.C., and coauthor of Restaurant Confidential (Workman, 2002). One slice of Pizza Hut’s Pan Pizza with Italian sausage packs 320 calories and 20 grams of fat; Burger King’s Double Whopper with Cheese weighs in at 1,070 calories and 70 grams of fat. But if, alas, your belly’s aching for the Golden Arches, control your portions by ordering a small grilled sandwich sans the cheese and sauce but with extra lettuce and tomatoes. Can’t live without pizza? “Opt for thin crust and vegetable toppings and you’ll save more than 100 calories,” says Hope Warshaw, RD, author of Eat Out, Eat Right (Surrey Books, 2003).

Salt Habit

Do I need to cut back on salt if I don’t have high blood pressure?

It couldn’t hurt. A high-sodium habit has also been associated with osteoporosis; taking in more than 3,000 milligrams daily may interfere with calcium absorption, which can weaken bones over time. And according to the National Heart, Lung and Blood Institute, most women consume 15 to 40 percent more than the recommended 2,400 milligrams of sodium per day (the equivalent of about one teaspoon of table salt). To limit your intake, cut down on popcorn and cookies, frozen dinners, canned soups and broths and bottled salad dressing.

Lower Triglycerides

My triglycerides were high at my last checkup. How can I lower them?

Triglycerides are simply a form of fat. “They are as important as high cholesterol [another type of fat] in women,” says Noel Bairey Merz, MD, medical director of the Women’s Health Program and Preventive Cardiac Center at Cedars-Sinai Medical Center in Los Angeles. Left unregulated, these fats can contribute to atherosclerosis, a condition in which artery walls become thicker and less elastic. When a blood test indicates that triglyceride levels are high (over 150 mg/dl), it’s a tip-off that they’re hovering in the bloodstream instead of being stored in the body for energy. Losing weight, reducing alcohol consumption, quitting smoking and exercising regularly can all help lower triglyceride levels.

Sweet Cravings

I find it impossible to stop eating a sweet after just a bite or two. Any tips?

Um, pour pepper over the rest and then step on it? Seriously though, willpower is about timing. It’s best to eat treats when you’re full-say, at the end of a meal-so you’ll be less tempted to binge. “Using sweets like chocolate to alleviate hunger can actually create a craving for that food,” says Barbara Rolls, PhD, a nutrition professor at Pennsylvania State University and coauthor of The Volumetrics Weight-Control Plan (Harper Torch, 2003). Your brain gets the message that sweets hit the spot and remembers it the next time you’re hungry.

Organic Nutrition

Are organic foods more nutritious?

Possibly. Whether foods are produced organically (without pesticides, herbicides and chemical fertilizers) or conventionally, “they generally contain the same kinds and amounts of vitamins and minerals,” says Mary Lee Chin, RD, owner of Nutrition Edge Communications in Denver. However, a recent study published in the Journal of Agricultural and Food Chemistry found organic corn and strawberries to have higher levels of phenolic metabolites, or disease-fighting antioxidants. It seems that the fertilizer used to produce conventionally grown foods may be enough to disrupt a plant’s metabolite production.

Restaurant Tricks

Any strategies I can use so I won’t gain weight when I eat out?

Thanks to supersize portions and the liberal use of tasty fats like butter and cream, restaurant meals can wreak havoc on a diet. But you can rein in the calories by developing some ironclad policies, says Cathy Nonas, RD, director of diabetes and obesity programs at North General Hospital in New York City. For instance, you might decide that you’ll eat just half of your entree when you go to American and French restaurants, and a salad and half order of pasta when you’re out for Italian. In Chinese restaurants, your policy might be to share one steamed entree and one other dish with a friend. Other helpful tips: eat two appetizers (one should be low-calorie) instead of an entree, allow yourself a glass of wine if you pass on the bread basket, and always order sauces and dressings on the side. To increase the chances that you’ll adhere to these guidelines, make sure you take into account what’s most important to you. If you really love dessert, for example, your dining-out policy should reflect that.

Foods That Make You Gain Weight

Are there some foods that contribute to weight gain more than others?

No matter where the calories come from, consuming more than you burn will eventually cause you to gain weight. Some foods are easier to overeat, however. High-energy-density foods, those that have a low fiber or water content, take up relatively little stomach space, so you may find yourself consuming greater quantities, says Dr. Cheskin. In this category: white pasta, meats, cheese and cookies. Since some of these foods provide other nutrients, you needn’t purge them from your pantry. Instead, try to concentrate on eating more low-energy-dense foods (fruits, vegetables, broth-based soups, salads and whole-grain cereals with low-fat milk) and you’ll fill up on fewer calories, says Rolls.

Superfoods for Weight Loss

Are there any superfoods I can have that aid weight loss?

“Dairy foods like skim milk and low-fat yogurt top the list,” says Michael Zemel, PhD, a professor of nutrition and medicine at the University of Tennessee in Knoxville. In a study of 34 otherwise healthy obese adults, those who consumed three servings of light yogurt (for a total of 1,100 milligrams of calcium) daily lost 22 percent more weight and 61 percent more body fat than those on a low-dairy (500 milligrams of calcium) diet. Zemel explains that a high-calcium diet-1,200 milligrams per day-inhibits the production of calcitriol, a hormone that “tells” cells to generate more fat. Conversely, more calcitriol is released on a low-calcium diet, resulting in bigger, plumper fat cells. But supplements alone won’t suffice; you need to consume dairy foods. “Bioactive compounds in milk, yogurt and cheese work with calcium to nearly double the effectiveness of fat burning and weight management,” says Zemel.

Diabetes Concerns

Diabetes runs in my family. Should I steer clear of sweets?

If you’re overweight and don’t exercise regularly, yes. Limit your intake of simple carbohydrates, such as cookies, cakes, power drinks and soda, says Fran Kaufman, MD, immediate past president of the American Diabetes Association. These foods can cause blood sugar to rise rapidly and prime the pancreas to release insulin. Over time, the consistent release of this hormone can pave the way for type 2 diabetes, a condition in which the pancreas doesn’t make enough insulin and the body’s cells don’t respond properly to the insulin produced. To prevent or delay the onset of this disease, lose weight if you need to and work out regularly, says Dr. Kaufman. Exercise helps metabolize excess circulating blood glucose; weight loss helps your body use insulin more efficiently.

Caffeine Please

I’m a java junkie! How much caffeine is too much?

Are you feeling jittery or experiencing insomnia or heartburn? If so, you may want to go easy on the joe. “On average, most adults will notice no side effects from caffeine at 300 milligrams or fewer a day,” says Herbert Muncie Jr., MD, chairman of the department of family medicine at the University of Maryland School of Medicine in Baltimore. That’s the caffeine equivalent of roughly 28 ounces (or three and a half cups) of regular coffee. If you’re pregnant or trying to conceive, “reduce your intake to one caffeinated beverage a day,” says Lisa Mazzullo, MD, an assistant professor of obstetrics at Northwestern University Feinberg School of Medicine in Chicago and coauthor of Before Your Pregnancy (Ballantine, 2002). Consuming too much caffeine may increase your risk of low birth weight or miscarriage.