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Losing weight takes discipline and time. I know, because it took me a year and a half to lose 25 pounds. My weight stayed at 115-117 pounds until my husband I went to a conference in Warsaw, Poland. Conference and restaurant meals took their toll and I gained three pounds (one clothing size) in a week.

We stayed at the Marriott Hotel, which has a "Splendid Breakfast Buffet." Before I took any food from the buffet I surveyed my choices. I ate a healthy breakfast every morning: orange juice, fresh fruit, and low-fat yogurt sprinkled with granola. However, it was difficult to eat healthy lunches and dinners because I had few options.

Don't get me wrong, the food was delicious and artistically served. But leaving half a meal on my plate and skipping desserts didn't balance my food consumption. How could I get back to my healthy weight? The Harvard School of Public Health recommends a "defensive eating" approach to weight loss/maintenance.

Defensive eating has seven steps: selective eating, small portions, stopping before you feel stuffed, few desserts, eating slowly, sensible snacks, and awareness of why you're eating. I added these steps to my personal plan. Here are my 10 tips for maintaining a healthy weight.

1. EAT BREAKFAST. Nutritionists consider breakfast the most important meal of the day because it fuels your day. I get up at 5:30 a.m. and by 9:30 a.m. I'm ready for lunch. Solution? I eat half of my breakfast (two fruits and cereal) at the crack of dawn and the other half of my breakfast (fruit or wheat toast) mid-morning.

2. KEEP A FOOD DIARY. I don't keep a written diary, but I keep a mental list of everything I eat. This list includes every cookie, every cracker, and every pretzel. If I've eaten too much sugar, fat or salt I cut back on these the next day. My food diary has led to a collection of healthy recipes.

3. EAT LOW-ENERGY-DENSE FOODS. Mayo Clinic developed a Healthy Weight Pyramid to "encourage weight loss, weight maintenance and long term health." Low-energy-dense foods (lower calorie foods that make you feel full), are an important part of the pyramid. Fruits and vegetables are low-energy-dense foods and you may eat all you want.

4. STOCK UP ON HEALTHY SNACKS. I keep healthy snacks - carrot sticks, celery sticks, apples, and other fresh fruit - on hand. For a quick, filling snack I eat sugar free applesauce. Unsalted peanuts and walnuts help me to curb hunger pangs, but I'm careful to eat small portions. When I travel I bring healthy granola bars with me. (Yes, I took granola bars to Poland.)

5. BECOME SIZE WISE. By size wise, I mean portion sizes of the food you eat. You may be eating super-size portions instead of "normal" ones. For example, one serving of spaghetti is half a cup, not a mountain of pasta. According to the American Obesity Association, people who maintain a healthy weight eat five times a day, on average, and consume about 1,400 calories. In other words, they eat small meals often.

6. LIMIT CERTAIN FOODS. The American Obesity Association says 92 percent of those who maintain a healthy weight limit their intake of certain food, such as fast food. When I shop for food I avoid foods that have "empty calories," high-calorie foods with low nutritional value. In case you're wondering, I rarely eat at a fast food restaurant.

7. CUT CONDIMENTS. What's the second ingredient on the ketchup bottle? It's high fructose corn syrup, sugar you don't need. Mayonnaise has 90 calories per serving (one tablespoon) and 90% of these calories come from fat. Soy sauce is liquid salt. This extra sugar, fat and salt may cause weight gain. You don't have to give up condiments, just buy healthier versions of them.

8. KEEP MOVING. Regular physical activity is critical to Mayo Clinic's Healthy Weight Food Pyramid. And according to "Why Won't 'Diets' Work?", an article posted on the Internet by WOAI in San Antonio, healthy eating and increased exercise are keys to weight loss /maintenance. This combination "can actually increase your metabolism," the article says. I try to walk 10,000 steps a day and track my steps with a pedometer.

9. QUENCH THIRST WITH WATER. Sometimes your mind plays tricks on you and you think you're hungry when you're actually thirsty. A glass of water can ease your hunger. Instead of sugar-loaded soda pop drink water. I like no-calorie, non-carbonated flavored water and orange is my favorite.

10. GROCERY SHOP AFTER EATING. This is your main defensive eating tactic. Before I go to the grocery store I make out a detailed list. I rarely eat food samples because I'm allergic to soy (it's everywhere) and don't need the extra calories. Besides, these samples are often high in salt, fat, and sugar.

Thanks to these tips I was back to my healthy weight in two weeks. Now I practice defensive eating on a daily basis. The best part of the plan is that I control what I eat and am enjoying delicious, healthy meals. Bring on the holidays because I'm ready!

Copyright 2005 by Harriet Hodgson. To learn more about her work go to http://www.harriethodgson.com

Harriet Hodgson has been a nonfiction writer for 27 years and is a member of the Association of Health Care Journalists. Her 24th book, "Smiling Through Your Tears: Anticipating Grief," written with co-author Lois Krahn, MD, is available from http://www.amazon.com

1. Canadian secured credit card means guaranteed acceptance

This is a nice feature as it gives you the peace of mind to know that if you apply for this card, you'll be accepted for this card. There are many people who do not have credit in Canada such as people with bad credit, students, and new immigrants to Canada.

When people have bad credit, they tend to apply for many different credit cards all at once. The problem with this is that every time a credit card company takes your application they get a credit report from Equifax Canada and/or TransUnion Canada. Every time a credit card company accesses your credit report, it costs you approximately 6 points off your credit score in Canada.

2. Canadian secured credit cards help your credit report / credit score

People who are just starting off and have no credit history often have a difficult time attaining credit as their future creditors have no credit history to show how they've dealt with their credit previously.

3. Canadian secured credit cards help students and immigrants get credit

University and college Students in Canada are usually starting off financially and haven't got that necessary credit history started. Students may have a part time job while working on their studies. Once you turn 18, it's the first time that you can get a credit card on your own. It's a pretty exciting time.

Students can getting a secured credit card on their own with out having their parents or friends co sign for it.

With immigrants it's difficult to start your credit. Even if you're moving in from the United States or other country. It's not commonly known that Equifax Canada and TransUnion Canada keep a separate database of consumers for each country. A secured credit card helps them get a credit rating started in their new country.

4. Canadian secured credit cards help people with bad credit

A secured credit card in Canada shortens the time it takes to reestablish your credit. Upon acceptance and usage of this credit card, the credit card company immediately starts to report your good credit to Equifax Canada and Transunion Canada giving you positive credit reporting in as little as a months time.

Monty Loree is the founder of http://www.canadian-money-advisor.ca which helps Canadians better understand their money, credit and the financial industry in Canada. In our financial podcasts, we are interviewing industry experts who give our visitors the truth about the financial industry. Canadian Money Advisor is an important source for Canadians to learn more about their money.

Read more about Canadian Secured Credit Cards
http://www.canadian-money-advisor.ca/secure-credit-card-info.html

Workplace Conflict

Conflict is an inevitable part of business life and not all conflict is negative. Most people would agree that where there are people there is conflict.

Some workplace conflict is healthy and if viewed positively can be an opportunity and catharsis for you and your business to effect positive change! Its all how you think about it.

However where unhealthy conflict raises its head repeatedly this has potential risk to cause your business negative consequences. These negative consequences can have far reaching effects and added costs to your bottom line if not nipped in the bud quickly.

Common causes of workplace conflict may include

Poor communications

Mushroom effect no one knows whats happening around here

Unrealistic work expectations

Overwork

Stress

Personality clashes (a lack of ability to get on or want to get one with people different from you)

Favouritism

Poor leadership

Communication is the glue that holds relationships together in your business. Your employees want to feel valued and know that you are interested in them. Poor communication is the number one topic raised by employees in questionnaires conducted in the workplace.

Negative stress has the power to cripple your business! Sometimes as a business owner you may allow referred stress (our personal stress) to be transferred unwittingly on your employees. This is likely to lead to your business experiencing the negative consequences of friction, decreased morale and potentially employees may undermine your business.

Personality clashes are often where one person at the workplace has an inability to get along another colleague or simply doesnt want to! There are many reasons for this however it is imperative that you hire the person who has the right cultural fit for your business.

In Australia as is common in many countries where their is Occupational Health and Safety legislation, the law places a legal obligation (something you must do) on employers to provide a healthy and safe workplace.

You can be found vicariously liable for the actions of your employees if you have been found not to have complied with your obligations.

What can your business do? You can be proactive and manage workplace conflict by

Inducting Employees into the workplace

Implement a Grievance Policy and Procedure

Regular employee communications

If you sniff trouble act!

Take advice

Consider mediation

Do not procrastinate

Your business may be experiencing workplace conflict but there are practical and positive solutions available to your business. You are not alone! By way of example Biz Momentum (www.biz-momentum.com)have assisted a number of businesses who faced potential ruin because of employee conflict and today those same businesses are thriving.

Your business can move through difficult phases and thrive - its all how you see conflct and how soon you take action.

Philip Lye started his career in banking and finance as postage clerk for a major bank. He moved through various industry sectors and achieved executive management roles in business as Chief Executive Officer.

He has worked in small business, national and global companies and has significant international experience. Previous to founding Biz Momentum, Philip managed two companies out of pending ruin while being able to retain and develop the current employees.

Philip is a Certified Professional Human Resources Consultant and a qualified Accountant. He has significant international expereince.

Contact details for Philip at http://www.biz-momentum.com