Want to get into better physical shape? If your only focus is on losing weight, you might be setting yourself up for failure. For example, what are the habits in your life that are keeping you from getting healthier? I used a calorie chart (also known as a food log), to discover what I REALLY needed to lose.

In the process I dropped twenty pounds.

What I learned is that a calorie counting chart can open a window inside of us; a way to find out what's driving us — motivating us — to do the things we do. My experience has convinced me that one of the best tools you can use when you get serious about improving your health is a calorie chart or food log. Why? Because these simple tools don't lie. If you put accurate information into your calorie chart, it will give you accurate data back. Data you can use to improve your life one tiny bit at a time.

As it turns out, that's all it takes to win the battle of getting healthier. One small step after another.

Here is a quick list of 'losers' I discovered I needed to shed before I could get to my next win. See if they will work for you, too.

Loser #1 — Inflexible attitude.

I struggled with this loser. Maybe you have, too. This is the I-don't-want-to-change-what-I-eat-because-this-is-how-I've-always-done-things loser. Truthfully, this is a tough habit to change simply because it's subtle and difficult to spot.

We are creatures of habit. To improve our health in any way means breaking through our ingrained patterns and making tiny changes. Simply going left when we usually go right. Eating at the table instead of in front of the TV…at least twice a week. Agreeing with ourselves to have a glass of water before we eat…anything.

There are a thousand ways to make little adjustments in our daily lives and our attitude is the place it all starts.

Now, the good news is this inflexible attitude will be our new best friend, if we train it right. Imagine your inflexible attitude telling you that you can't eat an extra 500 calories today because that's not what you do in this body. And imagine you feeling complete peace about that. With practice, it can happen.

Your calorie chart will tell you what that 500 calories looks like for you. Your attitude will tell you what to do with that information.

Loser #2 — Sticking with only a few food choices.

We all get into ruts. Doing the same thing at the same time in the same way. It's often true of our eating habits, too. For example, my family has the same ten meals that we like to eat over and over again. I find this is true of other families, as well. A food log shows you these food patterns and you can use this information to add more variety into your diet which, in turn, will make your new eating habits feel more like an adventure, rather than something you dread.

Using the data from my calorie counting chart, my family's favorite meals got an infusion of healthier ingredients. Plus we all benefited from trying out a fresh recipe every week or two. A happy side effect I didn't expect is that now I have more options when it comes to dinner planning and it's easier to get a healthier meal on the table in record time. Many families struggle with the late afternoon "what's for dinner" dilemma. Losing your self-imposed limitation of only a few food choices will mean winning a greater variety of yummy food options at your dinner table.

Loser #3 — Out of control eating.

A calorie chart puts you in the driver's seat. A food log is a lot like a household budget. Far from being a straitjacket, a budget is a liberating tool. Instead of guessing at your finances, you can see EXACTLY what you have available to spend, what you have already spent, and what is left over.

The simple act of keeping track of what you eat and drink will give you amazing control over your diet. A calorie chart will help you determine how much to eat for your optimum health. After that, you are in total charge of how to spend those calories. You'll find every day belongs to you when you 'lose' out of control eating and 'win' back the freedom of running your own show.

Loser #4 — Eating by mood.

Let's face it; sometimes it's easier to feel better by eating our favorite food than by taking the extra step of determining more precisely what we need. The trouble is eating to satiate our moods only reinforces our struggles with this losing habit. Eating to elevate our moods works against what we really want.

A calorie chart can help us untangle our thoughts when it comes to mood related eating. By learning the patterns of what we eat and when, along with what types of foods we crave when we're feeling different moods we can win this part of the losing game, too. We can even give ourselves exactly what we need when we need it and save lots of calories in the process.

Winning by losing in the game of getting healthier is often a matter of opening ourselves up to new ideas and embracing the adventure of doing something a little different than we did it before. Using easy tools like a calorie chart will help us practice these concepts effectively and puts us in the driver's seat of our own minds and bodies.

And that's a place where we are destined to be winners.

Colleen Langenfeld has been parenting for over 26 years and helps other moms enjoy mothering more at http://www.paintedgold.com . Visit her website and get 5 proven calorie chart strategies you can use today.

First, get tested. While every doctor recommends and orders tests for LDL and HDL cholesterol, those aren't enough. You also need to test for CRP levels. This is especially true for women. CRP tests are considered more effective in revealing risk for heart problems than LDL/HDL.

CRP is a blood test for the level of C-reactive protein in your body. C-reactive protein is a compound in your blood which causes inflammation of tissues and organs. Not only does C-reactive protein affect the heart, it also increases your risk of wrinkles and developing other health problems such as diabetes.

So you need to ask your doctor to order the

Hs-CRP (high-sensitivity C-reactive protein test for you. If the results show 1.0 mg/L (milligrams per liter of blood), you are at low risk. Average risk is 1.0 - 3.0 mg/L and over 3.0 mg/L is high risk.

Secondly, choose the right fats for your diet. You need healthy Omega-3 fats. But you need to avoid trans-fats as they lower HDL, your good cholesterol. In fact they have been proven to be so detrimental to overall health that some states are now passing laws to prohibit their use in restaurants.

And when shopping read your labels carefully. Some products will read 0 trans-fat. But if you look at the list of ingredients you see the words, "partially hydrogenated." Hydrogenated oils and partially hydrogenated oils are trans-fats. And you find them in the majority of packaged cookies, confections such as cinnamon rolls and candy bars.

Do consume healthy fats. Choose foods that have alpha-linolenic acid (ALA) and linolenic acid (LA),

Such as walnuts, walnut oil, flaxseeds, and flaxseed oil. Cook with monosaturated fats such as virgin olive oil.

Don't skimp on sleep. Your body needs rest to rejuvenate and repair. So be sure to get your daily ZZZ's. And if you can, work in a short nap. A six year study of 23,000 Greek men and women revealed that those who took a thirty minute nap during the day decreased their risk of dying from heart disease by thirty-seven percent as compared to people who did not nap during the day.

Exercise. Exercise. Exercise. Find something that you love to do. If you can't find anything that you love, or like, then look for something you can at least tolerate.

Walking is great. It is inexpensive and easy to do. Devise little tricks to encourage more steps. Park your car at the farthest part of the lot from where you are going. Skip the elevator and take the stairs. Try wearing a pedometer on your belt and gradually increase your steps day by day. Go the long way and avoid shortcuts. If time is your excuse, just walk faster. Make your walk a social occasion by asking a friend to join you.

Explore something you have never done before like yoga, tai chi, or some exotic dance. You don't have to worry about a teacher or classes. There are videos and DVD's that cover every possible type of exercise from leg lifts to dancing. Again, make it a social occasion by asking a friend to join you.

Finally, make healthy food choices. Eat a variety of fruits and vegetables. Limit your intake of simple carbohydrates such as white rice, white bread, and cookies. Select healthy snacks such as popcorn. You can enjoy a dessert but be careful of the quantity. It's okay to eat that chocolate chip cookie now and then but don't consume the entire box in one sitting. The key to healthy eating is variety and moderation.

Protecting your heart does take a little thought and effort, but considering the alternative, it is a worthwhile endeavor.

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It has long been known that construction workers, mechanics, truck drivers and other blue collar workers were at risk for job related illnesses and injuries. However, white-collar jobs have always been considered safe. This is not so anymore. Now there are health risks associated with jobs where employees work all day at a computer. And the medical profession has even invented names for these.

These health problems affect a wide variety of occupational fields, even education. And a significant number of research studies have been initiated to investigate the problem.

For instance, Masayuki Tatemichi at Toho University School of medicine conducted a study in which 10,000 workers participated. Their age averaged 43 years and they reported vision problems. Five hundred had problems with peripheral vision and 165 had glaucoma. The study concluded that heavy computer users who were farsighted or nearsighted had increased risk for glaucoma.

A study in Bangalore, India surveyed twenty companies employed software engineers to identify common complaints originating from long-term computer usage. The most often reported were vision problems, back pain and other musculo-skeletal pain. Weight gain was psychological strain were also mentioned.

Another study of all primary and secondary schools in Otago and Southland, New Zealand found that 2/3 of the administrators, 30% of the principals and over 50% of the teachers had some kind of health problem related to computer use. Yet few were taking any preventive measures or participating in professional development to reduce risks.

The same findings marked the other studies. Although people were aware of the problems and their cause, the great majority was not taking any preventive measures.

Yet a Japanese study by Dr. Tetsuya Nakazawa of Chiba University concluded that computer use in excess of five hours per day was responsible for headache, eyestrain, joint pain, stiff shoulders, insomnia and fatigue. These results were consistent over a three-year period.

A case study with more serious consequences has been recorded by Dr. Richard Beasley of the Medical Research Institute of New Zealand. According to Dr. Beasley, people who use computers for long periods of time are at risk for developing ethrombosis. Said Dr. Beasley, "The association between prolonged seated immobility and venous thromboembolism is well recognized in relation to travel. The risk of developing VTE following sitting for prolonged periods at a computer has recently been recognized."

The vision disorder due to excessive computer use has been identified as Computer Vision Syndrome. Symptoms are dry eyes, headaches, blurred vision, eyestrain, and shoulder back pain.

To alleviate the problem it is suggested that computer users take regular breaks, blink their eyes frequently, occasionally close their eyes for a few minutes and every fifteen minutes or so look away from the computer to stare at an object in the distance.

For the back pain and other muscular related problems, it is suggested that people get up every hour, stretch and move around for about five minutes. They should also do an activity which moves each foot and leg.

A computer user should be seated at least two feet away from the screen with the screen below eye level. Their chair should be comfortable and they should sit up straight in the chair with feet firmly on the floor. They should not cross their legs.

Since problems vary with individuals each person has to work out a prevention plan appropriate for their needs but it is important that people not continue to ignore the matter.

Companies particularly need to support their staff by allowing the needed breaks, providing healthful work areas, and educating employees regarding the risks and measures that can be taken to overcome them.

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Do you think arthritis strikes only the old? If so, you are wrong. Only 40% of people with arthritis are over 65. Plus the stress on joints can begin ten to twenty years before people experience any pain.

There are more than a hundred kinds of arthritis but one of the most common is osteoarthritis which involves deterioration of joint cartilage - the rubbery tissue at the end of your bones that permits smooth movement and absorbs shock. The symptoms are pain, stiffness in joints and difficulty in moving joints. All of these can be debilitating and seriously affect the quality of your life so it pays to incorporate some lifestyle strategies which will protect your joints.

One of the major causes of osteoarthritis is excess weight and obesity. Those extra pounds exert pressure on your joints accelerating the loss of shock-absorbing cartilage. Losing just eleven pounds will substantially reduce your risk.

Nutrition plays an important part in preventing osteoarthritis. For instance, a diet high in Vitamin C will not only cut your risk of developing arthritis; it will even slow its progression in people who have OA. Vitamin C attacks free radicals before they have an opportunity to damage joint tissue. It also stimulates the enzymes involved in building healthy new cartilage. However, the vitamin C should come from foods such as oranges, grapefruit, and kiwi rather than supplements. Vitamin C rich foods have other nutrients that will maximize the vitamin's benefits.

Vitamin K also helps in repairing and building joint tissue. Studies have demonstrated 200 mcg of Vitamin K a day will provide protection from arthritis. Kale, Swiss chard, parsley, spinach, broccoli and Brussels sprouts are all rich in Vitamin K. Cook the greens in olive oil or, if you are eating them in a salad, add olive oil to the dressing. Vitamin K is fat-soluble and the olive oil improves your absorption.

Look for foods that are rich in selenium as selenium is known to help reduce swelling and maintain healthy joint tissue. High levels of selenium can be found in sunflower seeds which make a great mid-afternoon or evening snack. Other selenium-rich foods are pumpkin seeds, Brazil nuts, shrimp, salmon, tuna, snapper, and lamb.

Seventy percent of the cartilage in joints is composed of water which is a major player in joint lubrication. So it is important to drink the recommended quantity of water every day. Do not count sodas, coffee or tea as a substitute for water. They either act as a diuretic or else they contain ingredients that can interfere with water absorption.

A sedentary life also increases the risk for arthritis. If you work all day at a computer and then go home and spend the evening watching TV you are inviting muscular weakness. You need regular exercise. It doesn't have to be strenuous, just regular. However some exercises such as jogging and tennis wear down the cartilage in your leg and hip joints.

Biking is a recommended exercise because the smooth, repetitive motion thickens the cartilage in your leg and hip joints. Yoga is another highly recommended activity. Whichever you choose, you should do it for at least thirty minutes three times a week.

These lifestyle changes are not difficult to incorporate into your daily routine but the rewards of living pain-free days make them well worthwhile.

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Osteoporosis is often called the silent disease as it can build up in your body for years before exhibiting any symptoms. Unless you are tested for it, doctors don't detect it until you have a fracture or your posture starts to reflect it. It is more prevalent in women than in men. In its advance stages, you see the "dowager's hump" or bent over posture in women.

It is important to work on early detection and prevention as there is no cure, only treatments. The only way to identify the presence of osteoporosis and your future risk is by requesting a bone mineral density test. This, known as a BMD, measures the density of your bone mass. It is completely noninvasive, extremely accurate and totally painless. Its results will tell your doctor if you need medication to help maintain present bone mass, prevent further bone loss, and lower risk of fractures.

Proper diet and exercise are vital to building strong bones and preventing the onset of this disease. You need a diet rich in calcium, vitamins D and K, potassium and magnesium.

Women under fifty years of age should ingest 1000 mg of calcium daily either in food or through a supplement. Women over fifty need 1200 mg.

Foods rich in calcium are milk, yogurt, cheese, sardines, salmon, and dark leafy vegetables such as turnip greens, collard, kale, bok choy and broccoli. Soy foods and white beans are also high in calcium.

If you are a dessert lover, opt for ice cream or chocolate. One cup of ice cream has 236 mg. Of calcium and a chocolate bar has

You also need magnesium which prevents bone thinning. Women should have 400 mg. Of magnesium daily which can be obtained from beans, peas, nuts and seeds.

Potassium is important for neutralizing acids in your blood stream so that your body doesn't have to extract calcium from your bones to perform this crucial job. Bananas, potatoes, tomatoes, spinach, apricots, and yogurt are all rich in potassium.

Vitamin D's job is to enable your body to absorb calcium. It is obtained through the skin from exposure to sunlight and in the diet. However, few foods are naturally rich in Vitamin D. It is basically found in egg yolks, fish liver, and fish liver oils. There are many fortified foods available such as cereals and orange juice.

Women under fifty years of age need 400-800 IU's daily while women over fifty require 800-1000 IU's per day. Due to the limited availability in foods and desire of some women to avoid sunlight, a supplement might be essential.

Vitamin K reduces the risk of fracture risk. The recommended dose is 200 mcg. daily. Vitamin K is found in broccoli and dark leafy green vegetables. They should be consumed with a little fat or oil which improves absorption. There are also bone building supplements available which combine calcium, magnesium, vitamin K and vitamin D.

Exercise is also essential to prevention of osteoporosis. One of the best is walking. According to Dr. Michael Holick, Boston University Medical Center, "The pounding on the pavement as you walk increases muscle tone and maintains bone density. No other exercise does this as well."

Since this disease begins early, and progresses with visible symptoms, it is important to begin prevention measures early, however, it is never too late.

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Southwestern purses are a must for any woman who likes western attire, or for those who enjoy the southwest. Quite possibly some of the most important elements in women’s attire, purses and handbags offer a safe place for keeping important items while being fashionable at the same time. Choosing a southwestern purse, or a southwestern tote to take along with you while shopping, or running around town, becomes a form of personal expression and a way for you to show your great sense of style.

When you think of southwestern style, what usually comes to mind is earth tone colors, bright fabrics, and detailed Native Indian design. This style is a unique mix of many cultures melded together that originated in Arizona and New Mexico. The vibrant colors you see used in southwestern decor and apparel, came from nature and the colors found in the ever changing desert. From the vibrant reds and yellows representing the earthen clay and colorful plants, to the neutral browns and grays, characteristic of the colorful desert, these colors have become the palette of southwestern style and are interwoven to make designer western style totes and bags.

One of the most exquisite colors used in southwest design style, Taos blue was first used by the Spanish as a way to ward off evil spirits, and is often used to make beautiful southwestern totes and western purses. Along with the exquisite colors used in southwestern style apparel and design, you will also find intricate Indigenous symbols and geometric shapes used on many southwestern purses, handbags and totes. These designs often have great significance for the Native American Indians, but many are used mainly for decorative purposes.

You can easily bring Native American style to life in your wardrobe with an interesting western purse or beautiful handbag. No matter which style of western purse or handbag you want, the options are limitless. You might find unique southwest style purses in accessory and apparel stores, but you will probably find a better deal online. Online vendors often sell their products at lower prices, and have a broader selection to choose from than expensive gift shops. No matter if you decide to use your bag as a school tote, overnight bag or simply as an accessory to your southwestern or western style apparel, southwestern purses and bags are a terrific way to show off your personal style and show your love for the southwest.

Western style bags also make excellent gifts for those who love having a variety of purses, enjoy Native American culture and traditions, or for those who just enjoy western accessories. With such a wide variety of interesting southwestern purses as well as Native American style totes and bags to choose from, you will definitely find the right handbag to express your personality and style. If you love western apparel and are looking for the perfect accessory to enhance your style, there is no easier way to accentuate the look you love than with southwestern purses.

Craig Chambers is the director of Mission Del Rey and author offering free tips about using southwestern purses for beautiful western attire. For more information visit http://www.missiondelrey.com

If you have a talent for fashion design, and if you have ever desired to be the next Vera Wang or Donna Karan, you need to begin with basic fashion design clothing. Fashion design clothing and other accessories are created with artistic expression and skillful implementation. Fashion design clothing manufacturers are typically self employed and work for individual clients. Most of the great couture designers started the path up way in that manner, and have worked their way up into retail markets with mass appeal.

The History of Fashion Design Clothing

Before making the endeavor in a career you will need to start with a strong background of knowledge about fashion design clothing. The initial creator of fashion design is Charles Frederick Worth. Working as a humble draper at first, he eventually established a fashion house in the city of Paris. Separating Worth from the seamstresses who worked along side him, clients would dictate to the seamstresses what they desired, and Worth would dictate to the clients what he thought they should wear. The word couturier was created to best describe him. Sketch artists were hired to sketch the clothing so that clients would be able to pick and choose the clothing they liked. There was far less cost involved in provided a sketch, rather than making the garments and risk the client not liking it after all.

France and Europe allowed this trend to grow and spread. London became the next destination for high fashion and magazines began displaying and printing current styles. . Chain type department stores would send buyers to the Paris fashion shows where they would purchase one or more garments to reproduce and sell in their stores at much lower prices. At this time, fashion had not become two distinct styles, haute couture and ready to wear. Most of the time, fashion design clothing manufacturers provided both types of fashion clothing. It was only after World War II that the roles of the manufacturers became sharply divided.

The clothing industry began to envision two sides of the clothing industry, clothes off the rack for everyday use, and the high fashion clothing from the runway. Comingling of the two styles seemed to fade away, with most designers beginning to select designing for one or the other. Times are very different today, as many couture fashion clothing items find their way into department stores all over the world.

If you desire a career in design, many of the original ideals still remain the same; even though the actual role of the designer has changed tremendously. There are many schools of design that will introduce potential career candidates to different avenues of the fashion trade. During the training process, the career minded students will begin to differentiate the different lines of clothing and begin to choose their career path. In most cases, designers will need to pay their dues to the industry before they achieve their career goals in the style of Wang or Karan. Work hard in the hard fashion industry and the rewards will come.

If you are looking to improve your fashion statement please stop by Fashion 4 You