Flattering Your Figure, No Matter Your Size

Appearances matter.

Roberta Gruber says her job wouldn't be a good fit for her if she didn't believe that.

Says the fashion design professor at Drexel University in Philadelphia and director of design and merchandising with the university's College of Media Arts and Design, "You walk through any door and, whether you like it or not, you're judged first based on appearance."

And, she says, whether we like it or not, clothes do "make the man," or woman as the case might be. "The right clothes can certainly make someone more attractive," Gruber says. And a wasted opportunity to make a good first impression could lose someone a job, or a second date.

Camouflaging Figure Flaws
Fabric, fabric, fabric — it's to clothes what location is to a home. "Better-quality fabric usually means a better fit," says Gruber, who adds that a savvy shopper with an eye out for bargains needn't pay top dollar for top-of-the-line material.
But even the best fabrics can spell fashion faux pas if they're not right for your body type. Gruber calls Lycra "one of the best fabrics around," but mixed with a knit, it can contribute to what she pinpoints as people's biggest fashion mistake: wearing clothes that are too tight-fitting. Mix lycra with a denim, she says, and it's a flattering fabric "that doesn't accentuate every lump and bump."
It's best to choose clothing that skims the body and follows the silhouette without being too tight, Gruber advises, particularly for plus-size women. As for the pattern, a dress can be a solid color or an all-over print to best hide figure flaws, but shouldn't be "chopped in half" with the top different from the bottom.

Size 16's, Don't Despair
World-renowned plus-size model Emme has experience looking for figure-flattering dresses (at the right price). "I know women of all sizes have the same anxieties, but it seems an unusually troubling challenge for us full-figured women," she writes in her book True Beauty.
On material, Emme recommends in her book, "Stay away from fabrics that love static cling!" She likes these fabrics instead: Viscose; wool and cotton gabardine blends; charmeuse; georgette; washable silk; cotton; crepes; and cotton and wool knits.
The size 14-to-16 model, whose style rivals the sophistication of skinnier size 6es', offers this additional clothes-buying advice to plus-size women trying to accentuate the positive:

*Know the image you want to project and what clothes reflect your personality.
*Keep patterns small, as a rule, so they won't overwhelm you.
*Don't over accessorize. Consider wearing simple earrings and a pearl necklace, for example. *Forget the muumuu! "We don't have to wear a tent to cover our frames. There are choices, women!"

Emme chooses to wear high-waisted wool gabardine black palazzo pants; a flat, A-line skirt, worn 1 to 2 inches above her knees; or a pair of jeans, worn with a classic white shirt with French cuffs and a simple blazer.
And for a sexy night at home, Emme enjoys lounging in her lingerie. "Sometimes, when I stand in front of a mirror (or in front of my husband), looking voluptuous in a sexy new outfit," she writes, "I'll think to myself, 'Yeah, I'd like to see that girl from the jeans ad wear one of these.'"

If the Shirt Fits ...
Today!Finally, says Emme, buy clothes that fit you now: "Don't fall into the trap of buying for what you might look like after 'the diet,'" she says. "Shop for the person you are."

Emme accepts herself at her now-size 14/16 but emphasizes that she still walks at least 30 minutes several times a week to feel fit and energized. "Real changes take real time. And action. And buying a too-small bathing suit is not an action with an effective result."

A Better Body Can Improve Your Sex Life

Want to shape up your sex life? Studies show that taking it off at the waistline can up lovemaking stamina and boost confidence to help conquer sexual inhibitions.

The healthier you are, the healthier your sex life will be, according to the American Council on Exercise. Experts' explanation for the improved sex: A strengthened cardiovascular system and souped-up circulation.

Consider this evidence that men and women alike can get sex benefits from visiting the gym:

* Researchers at the University of California, San Diego, found that three to four one-hour workouts a week helped men achieve more steady, satisfying sex sessions.

* In a Harvard School of Public Health study, men who worked out vigorously for 20 to 30 minutes could halve their chance of erection problems.

* At the University of Texas at Austin, researchers found that women's genital blood flow after watching an X-rated film was much greater after exercising than it was without the workout.

Personal trainer Darryl Bronson doesn't need sex studies to convince him of the benefits of being stronger and going longer. He credits his fitness level for his ability to keep up with his wife. "When she's feeling fit, her sex drive increases so she wants to have sex almost every day," he says, adding with a laugh: "I tell her it's a good thing I'm working out 'cause she would kill any other guy."

As for Bronson's clients, as they lose weight they feel less stressed-out and sexier — two legs up for libido. Some begin to wear tight shorts or bikinis where before they wore loose jeans and covered their bodies at the beach.

Confidence is the key to a fiery love life, psychology experts agree, because a mate can sense when you're feeling sensual.

With all of exercise's benefits — for sex and general health — don't overdo a good thing. As with diet and exercise, moderation is best in this arena, too because a too-strenuous workout can decrease testosterone levels and, scientists warn, sink the sex drive instead of spiking it.

The Eating - well way to boost brain power

"The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not"

Say No to Cravings That Can CrazeWhat explains the mood-food connection? Balanced brain functioning relies on healthy production of chemicals called neurotransmitters, such as serotonin, dopamine, and norepinephrine, which enable the brain's nerve cells to communicate and control our emotions and thoughts.

Poor eating habits can thwart the neurotransmitters and contribute to mental disorders—problems like anxiety and depression—and might also foster the growth of memory-destroying toxins in the brain. So registered dietitian Amy Tuttle recommends: "Eat well enough, regularly enough, so you don't generate mood swings."

Some foods referred to as "anti-nutrients" can be especially bad for the brain. By depleting the body of vitamins and minerals, they can contribute to depression, anxiety, and fatigue, says Barnet Meltzer, M.D., in his book Food Swings.

Anti-nutrients include:
Simple Carbohydrates: like refined sugar and flour. Glucose fuels the brain into a short-lived sugar high, but expect that to be followed by a fatigue-defined "crash."

Processed and Saturated Fats: A good first step to enhanced thinking is to use olive oil or safflower oil (which are high in unsaturated rather than saturated fats) in place of butter or hydrogenated margarine or oils. In one recent Canadian study, rats fed a diet high in saturated fat (40 percent, similar to the diet of many Americans) showed impairment in memory, spatial ability, and rule-learning. Instead of saturated fat, eat more fish, flaxseed oil, green leafy vegetables and walnuts—they're high in Omega-3 fatty acids which can enhance brain function and help fight against emotional disorders such as depression.

Caffeine: Too much caffeine over-stimulates nerves, creating a quick rush of nervous energy that can be followed by a dive into depression or irritability. Try to limit yourself to that one morning cup to perk you up.

Alcohol: Alcohol depletes the body of tryptophan, an amino acid that converts to mood-lifting serotonin. By lowering serotonin levels, alcohol can lead to depression. Forego excessive alcohol in favor of high-tryptophan foods: beans, peanut butter or spinach, for example. Tyrosine, another amino acid, is converted into mood-enhancing norepinephrine and dopamine. Tyrosine is found in apples, carrots and soybean products, among other foods.

Ephedra: Evaluating the Evidence
Get-Smart FoodsFeeling glum? Go for a plum. Indeed, fruits, vegetables and whole grains, which are rich in complex carbohydrates, supply the brain with a steady glucose dose for a calming effect and brain power for problem-solving and memory.

For a truly smart meal, combine complex carbohydrates with proteins like those in meat and eggs, along with antioxidants, which are known not only for their disease-fighting potential, but for their ability to foster clear thinking.

Look for foods with the following antioxidants and other healthful go-to nutrients to power up your brain:
Vitamin C: Found in foods like broccoli, legumes, oranges, potatoes, and strawberries.

Vitamin E: Found in almonds, corn oil, sunflower oil, walnuts, and whole-grain flour.

Betacarotene: Found in apricots, carrots, cantaloupe, pumpkin, spinach, and sweet potatoes.

Folic acid: Found in beans, fruits, green leafy vegetables, lentils, and whole wheat cereals.

Zinc: Found in bran, brazil nuts, oats, peanuts, sunflower seeds, and whole wheat grains.

B Vitamins: (especially B-1, B-2, B-3, B-6, B-12). Found in avocados, bananas, beets,
brewer's yeast, brown rice, chicken, dairy products, fish, and turkey.

Selenium: Found in cabbage, celery, cucumbers, garlic, mushrooms, and onions.

Magnesium: Found in almonds, avocados, brown rice, carrots, citrus fruits, and sesame seeds

Supplemental Smarts
Some people turn to dietary supplements to complete their eat-smart, think-smart regimen. Choline supplements, for instance, are converted into acetylcholine, a neurotransmitter in the brain that aids in memory and learning. And ginseng and ginkgo biloba are thought by some to improve memory and concentration by increasing blood flow to the brain.

Using a dose of common sense in choosing healthful foods might be your best bet for mental wellness. Charting eating habits is one helpful way to understand your mood-food relationship.

And finally, if you find that stress is driving you to the cookie jar, heed these words of advice: "Experience your craving, but don't indulge it. It will pass," says Meltzer. Succumbing could spin you into a vicious cycle of bad mood — bad food — bad mood that is hard to shake — not to mention that it will make you gain weight.

Weightloss Tips From Successful Dieters

Never let a night at the buffet be the end of your diet. Jump back on the wagon and tell yourself it's okay to have a treat every now and then.

Don't deprive yourself of any treats that you love. Instead, learn to eat low-cal, low-fat versions of them, or enjoy them in moderation.

Get a support network. Tell people you're dieting and that you need their help to stay focused on the goal of exercising and eating right.

Find someone to exercise with ... anybody — your spouse, a friend, a trainer (if you can afford one), the dog. It's much more fun and more motivating to exercise with another person.

Make a realistic game plan. Don't expect to drop five sizes and 40 pounds in one month. It's not realistic, and it's not healthy.

Don't keep junk food around the house. This unhealthy stuff inhabits the center aisles of the grocery store. When grocery shopping, keep to the outer aisles where fish, chicken, fruits and veggies live.

Keep healthy snacks ready to go in case you feel the munchies coming on. Peel carrots, wash grapes, cook some chicken breasts, and munch on those when the urge arises.

Don't overdo the exercise. Work into your routine slowly so that you don't hurt yourself or fatigue your muscles to the point where you can't exercise for a few days.

You don't need a gym membership to get into shape. You can do cardio indoors or out. Jump rope, walk the dog, or swim in a pool. For weight training, buy inexpensive hand weights. It's important to weight train because this is what tones and tightens. Plus, muscle burns calories. Fat just wants you to feed it more junk.

Dieting should be as fun as possible. People will begin to notice your accomplishments, and that will really fuel your fire. Be proud of every little milestone, and brag, share and shout from the mountaintops to anyone who will listen, because this is what will keep you going.

Weigh yourself every day. It's a gentle reminder, as long as you keep your expectations realistic.

Don't expect a quick weight loss. Slow and steady is the way to go. It took me years to put the weight on. Just know the reward is a lifetime of looking good.

Don't beat yourself up if you have a bad day and pig out. The emphasis should be on developing healthy long-range eating habits.

Don't eliminate foods. Just reduce your intake of your food vices. After all, some bad is good!

Have a great support system in place. Without the support of my wife, kids, relatives, peers, etc., it would have been a lot tougher when I felt like giving up.

Make time to exercise! I used to spend all my time doing something for others. Do yourself a big favor: Be a "little" selfish and EXERCISE.

Realize that good eating and exercise are habits that can be learned. Do both often and enough and they will become a habit — not something you have to force yourself to do.

Believe that old dogs can learn new tricks! Hey, even this old guy did. It's never too late. Get started today!

Believe in yourself, and turn that belief into action. And guess what? You will succeed. Sounds like a commercial, but it's true!

Don't weigh yourself daily. You will only get frustrated and drive yourself crazy.

Stay away from fried foods. Those will kick your butt the most.

Eat five to six meals a day. Healthy snacks between breakfast, lunch and dinner will keep your metabolism working 24/7.

Eat more carbs in the morning and afternoon for energy, and more protein at night.

Try to do cardio exercises five times a week and weight training at least twice a week.

Workouts can become repetitive, so have fun. Be creative. Do all kinds of exercise for at least 40 minutes.

Don't starve yourself. You may think that helps in the short term, but in the long-term, you're only hurting yourself.

Maintain a slow and steady weight loss. That's key. Think one to two pounds a week. That's the healthy way to lose weight. (Do the math: 2 pounds a week x 8 weeks = a 16-pound weight loss).

Stick to a healthy diet and exercise plan. If you do, you will feel great about yourself.

Don't be too hard on yourself. You will makes mistakes. Don't quit, keep working hard and enjoy life, but in moderation!

Avoiding holiday weight gain

Are you trying to watch your weight this holiday season? Then you need a game plan! Without one, you run the risk of giving in to temptation. I suggest that you follow my top five tips for avoiding weight gain this season:

Don't be shy. Ask how your entree or side dishes are prepared if you're eating out or at a friend's house. You'll want to avoid dishes that are fried or covered in heavy cream sauces. Don't use the excuse "I didn't know this was made with whole cream!"

Limit portion sizes. Rather than totally eliminating the wonderful things you love to eat at holiday times, put reasonable portions on your plate — and don't go back for seconds on the high-fat items. When dining out, share large portion meals and side items (like baked potatoes) with a friend. Four to 6 ounces of fish, chicken or lean red meat are plenty. No one who's consciously attempting to keep their heart and waistline healthy needs the 8 to 10 ounces of meat that most restaurants serve!

Bring your own dish. It's best to surround yourself with people who support your lifestyle and eating habits, but sometimes that's not possible. If you're going to a holiday gathering and you're unsure whether the cook is preparing healthy food, bring your own entree and side dishes!

Limit your alcohol intake. Alcoholic beverages, especially creamy drinks and beer, are loaded with "empty" calories.

Exercise. You don't have to go to a gym, but make sure to exercise every day. You can walk up and down the stairs, take evening walks after dinner, or exercise along with a videotape. Whatever you prefer, just be sure that you don't neglect your exercise over the coming weeks. Exercise helps to keep your metabolism revved up and in a calorie- burning mode.