I have arthritis in both knees, but my left knee has additional issues (primarily cartilage loss). The arthritis is basically from wear & tear, old age, and pretty much developed from years of carrying extra weight. With the help of my Orthopedic Doctor (a sports medicine doctor out of Elmhurst specializing in knees and shoulders), I have learned a lot over the past few months about my knees (and knees in general). He personally has had his knee scoped, so he knew exactly how to coach me through mine.
I recently read a Dr. Oz article pertaining to knees (and joints), and his advice is consistent with the advice I received from my Orthopedic Doctor (as well as from my Physical Therapist). Dr. Oz provides us with some “pill-free pain beaters”:
Get strong quads. Strengthening these key leg muscles in the front of the thighs can help you maintain cartilage because your muscles act as shock absorbers. Strong quads have been shown to protect against cartilage loss in a certain area of the knee (lateral compartment of the patellofemoral joint). Even if cartilage vanished in other parts of the knee, people with the strongest quads have still reported less knee pain and better physical function than people with the weakest. Don't wait to strengthen: More than half of the people with cartilage breakdown are under age 65.
Take a hike. Or a walk. People who pick up their feet and commit to regular aerobic exercise have much less muscle and joint pain as they age. Even better, pick up the pace. Vigorous activities like running, swimming, and brisk walking -- anything that boosts your heart rate and makes it slightly difficult to talk -- could increase the amount of cartilage in your knees. The caveat: Vigorous exercise = good for the knees. Vigorous exercise that causes a joint injury = really bad for the knees. Don't overdo it.
Fill up. Berries, ginger, avocado, flaxseeds, omega-3-rich fish (trout and salmon in North America), or the algae where the fish get their omega-3s from (you'd get it in the form of a DHA supplement) all help stifle joint-damaging inflammation.
I used to live on Ibuprofen (600 mgs - 3 times a day). Now, I very rarely will take 400 mg - 1 time a day (as there have been a few isolated incidences where I over did a workout and my knees were not too happy!) As it regards supplements, I take glucosamine sulfate, omega 3’s and fish oil (as recommended by my doctor). Additionally, I found a nice product called “Inflamma-Less” (an all-natural herbal supplement). The bottle reads “More Than Just a Joint Formula! Promotes Tissue and Muscle Comfort & Flexibility”. If you would like more information on this, I have a couple of brochures.
Dr. Oz also provides us with “5 Foods Your Joints May Love”:
Strawberries: Why? They are packed with vitamin C. Some studies suggest vitamin C may stymie the progression of osteoarthritis and the accompanying cartilage loss. Other good C sources: oranges, peaches, and red bell peppers.
Olive oil: You know how the Tin Man's joints loved oil? Well, your joints may love olive oil just as much. Research shows that polyphenols in olive oil may help reduce inflammation in the body -- always a good goal if you have arthritis.
Salmon: This fish is loaded with two joint-soothing nutrients: vitamin D and omega-3 fatty acids. If you are deficient in D (and many adults are), boosting your intake could help with osteoarthritis pain and disability. And omega-3 fatty acids have long been promoted by health experts for their anti-inflammatory qualities.
Green tea: This brew is brimming with antioxidants called catechins, inflammation quieters that could delay cartilage damage in people with arthritis.
Leafy greens: The more plant-based foods you add to your diet, the better it probably is for your joints. A Mediterranean-style diet that emphasizes fruit, nuts, and veggies may help quiet inflammation. (Leafy greens also happen to be rich in vitamin K, a nutrient that seems to play a role in osteoarthritis prevention.)
I hope you find this information helpful!
Showing posts with label Health and Wellness. Show all posts
Showing posts with label Health and Wellness. Show all posts
Tuesday, July 20, 2010
Friday, July 9, 2010
Speaking of Metabolism ...
In a recent newsletter I received from Fitness Magazine, one of the topics discussed was “metabolism”. Here are some “new metabolism-boosting strategies” provided in one of the articles:
1. Become a Spice Girl. Capsaicin, the compound that gives chili peppers their hotness, lights a fire in your metabolism as well as on your tongue. Recent research indicates that eating one tablespoon of red or green chilies can give you a temporary metabolic spike of up to 23 percent! To increase your fat-burning potential, chop up some chilies and add them to a meal an hour before working out. Other great options include cayenne, white pepper, black pepper and jalapenos, according to Robyn L. Goldberg, a registered dietitian based in Los Angeles.
2. Always eat breakfast. According to a study published in the American Journal of Epidemiology, participants who did not eat breakfast and rev their metabolism early in the day gained two times more weight over time than those who did!
3. Skip the cosmo. A study at the University of California, Berkeley revealed that having just two alcoholic beverages could slow fat-burning by up to 73 percent! Your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores. Limit your imbibing for best fat-burning results.
4. Don’t skimp on sleep. There is a direct link between metabolism and circadian rhythm – your daily pattern of activity versus rest – according to a new study from the University of California, Irvine. Findings suggest that maintaining a proper sleep pattern – between six and eight uninterrupted hours a day – and a clean, healthy diet play a key role in maintaining an elevated and healthy metabolism. Lack of rest and sleep disruption can lead to obesity-related illness and accelerated aging, so turn off the television and go to bed already!
One “old” metabolism-boosting strategy is EXERCISE! The Cardio will give you an immediate metabolic boost and the Strength Training will provide your body with a continual metabolic boost throughout the day. I workout alone and have been in a rut trying to come up with new workout ideas to stay motivated and to get better results. Well, I’m pleased to advise that my rut is over …… thanks to a post on Trinity Training’s website! Free group workout sessions being held right next door at Ty Warner Park in Westmont ...
Their workouts are challenging, but can always be scaled or adjusted to each person’s fitness levels. It is an encouraging group that expects you to bring a win-at-all-costs attitude. However, even with its intensity, it is a motivating and accepting group that believes a community of committed people of all fitness abilities is synergistic.
Click on the link below for full details. I’ve attended two sessions so far, and I will be attending a third session today after work!
http://trinitytraining.blogspot.com/2010/06/group-workouts-ty-warner-park-westmont.html
1. Become a Spice Girl. Capsaicin, the compound that gives chili peppers their hotness, lights a fire in your metabolism as well as on your tongue. Recent research indicates that eating one tablespoon of red or green chilies can give you a temporary metabolic spike of up to 23 percent! To increase your fat-burning potential, chop up some chilies and add them to a meal an hour before working out. Other great options include cayenne, white pepper, black pepper and jalapenos, according to Robyn L. Goldberg, a registered dietitian based in Los Angeles.
2. Always eat breakfast. According to a study published in the American Journal of Epidemiology, participants who did not eat breakfast and rev their metabolism early in the day gained two times more weight over time than those who did!
3. Skip the cosmo. A study at the University of California, Berkeley revealed that having just two alcoholic beverages could slow fat-burning by up to 73 percent! Your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores. Limit your imbibing for best fat-burning results.
4. Don’t skimp on sleep. There is a direct link between metabolism and circadian rhythm – your daily pattern of activity versus rest – according to a new study from the University of California, Irvine. Findings suggest that maintaining a proper sleep pattern – between six and eight uninterrupted hours a day – and a clean, healthy diet play a key role in maintaining an elevated and healthy metabolism. Lack of rest and sleep disruption can lead to obesity-related illness and accelerated aging, so turn off the television and go to bed already!
One “old” metabolism-boosting strategy is EXERCISE! The Cardio will give you an immediate metabolic boost and the Strength Training will provide your body with a continual metabolic boost throughout the day. I workout alone and have been in a rut trying to come up with new workout ideas to stay motivated and to get better results. Well, I’m pleased to advise that my rut is over …… thanks to a post on Trinity Training’s website! Free group workout sessions being held right next door at Ty Warner Park in Westmont ...
Their workouts are challenging, but can always be scaled or adjusted to each person’s fitness levels. It is an encouraging group that expects you to bring a win-at-all-costs attitude. However, even with its intensity, it is a motivating and accepting group that believes a community of committed people of all fitness abilities is synergistic.
Click on the link below for full details. I’ve attended two sessions so far, and I will be attending a third session today after work!
http://trinitytraining.blogspot.com/2010/06/group-workouts-ty-warner-park-westmont.html
Tuesday, June 29, 2010
Why Cardio Alone Doesn't Cut Fat
Cardio can be the worst thing for cutting fat when it isn’t paired with weight training.
Your muscle determines your metabolism.
If there isn’t any food to fuel the body, the metabolism slows down.
Carbs will keep your muscles hydrated, making you feel like your muscles are bloated, hence the name carbohydrate. Cutting carbs will decrease your performance physically and mentally.
These are some “highlights” to an article I just read. Please take time to read this article in its entirety. It’s a real “wake-up” call to all those people (mainly women) who do so much damage to their metabolism due to over-cardio exercising and under-eating in an effort to lose weight (over-exercising and under-eating are NOT lifestyle changes!).
Two things I personally take away from this article (first the positive):
Weight training was always a part of the equation in my weight loss efforts (in addition to cardio and improved eating habits). I didn’t have an understanding of the importance of building muscle until it came time to my foot surgeries when I had to temporarily drop cardio from the equation. I didn’t re-gain any weight because I had (unknowingly) created a metabolism based on muscle and good eating habits.
The second take away from this article (the negative):
I need to let go of my carbohydrate “fears”. Don’t get me wrong, there are definitely some carbohydrates which we all should fear (i.e. sugar, white bread, etc.), but I should start increasing my “good carbs” (i.e. more fruits and vegetables) because they are good for my muscles (which in turn is good for my metabolism).
Read and learn!
http://articles.elitefts.com/articles/training-articles/why-cardio-alone-doesnt-cut-fat/
Your muscle determines your metabolism.
If there isn’t any food to fuel the body, the metabolism slows down.
Carbs will keep your muscles hydrated, making you feel like your muscles are bloated, hence the name carbohydrate. Cutting carbs will decrease your performance physically and mentally.
These are some “highlights” to an article I just read. Please take time to read this article in its entirety. It’s a real “wake-up” call to all those people (mainly women) who do so much damage to their metabolism due to over-cardio exercising and under-eating in an effort to lose weight (over-exercising and under-eating are NOT lifestyle changes!).
Two things I personally take away from this article (first the positive):
Weight training was always a part of the equation in my weight loss efforts (in addition to cardio and improved eating habits). I didn’t have an understanding of the importance of building muscle until it came time to my foot surgeries when I had to temporarily drop cardio from the equation. I didn’t re-gain any weight because I had (unknowingly) created a metabolism based on muscle and good eating habits.
The second take away from this article (the negative):
I need to let go of my carbohydrate “fears”. Don’t get me wrong, there are definitely some carbohydrates which we all should fear (i.e. sugar, white bread, etc.), but I should start increasing my “good carbs” (i.e. more fruits and vegetables) because they are good for my muscles (which in turn is good for my metabolism).
Read and learn!
http://articles.elitefts.com/articles/training-articles/why-cardio-alone-doesnt-cut-fat/
Wednesday, June 2, 2010
The Good, The Bad & The Ugly
Here's some information on "Fats" I obtained from fitnessmagazine.com:
The Good: Unsaturated Fats
Monounsaturated Fats
What they do: These fats, known as MUFAs, raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries. They also help prevent belly fat, according to research.
Where you'll find them: In olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados.
How much you need: Most of the fat you eat should be unsaturated, like MUFAs. "Just two to three tablespoons of olive oil a day can raise HDL levels and protect against heart disease," says Dr. Roberts.
Polyunsaturated Fats
What they do: In addition to lowering your LDL, these fats contain essential omega-3 fatty acids -- which boost brain function and may help strengthen your immune system and improve your mood -- and omega-6 fatty acids, which in small amounts can keep skin and eyes healthy.
Where you'll find them: Omega-3s are primarily in fish like salmon, mackerel, and herring, as well as canola oil, flaxseed, walnuts, and tofu. Omega-6s are in corn and safflower oil, corn-fed chicken and beef, and farmed fish.
How much you need: Most of the polys you eat should be omega-3s. Too much omega-6 can lead to inflammation, which is linked to heart disease. Trade vegetable oil for olive and canola oils, and eat grass-fed beef and wild-caught fish.
The Bad: Saturated Fats
What they do: They raise cholesterol levels and increase your risk of heart disease.
Where you'll find them: In meat and poultry, in dairy products like cream, butter, and whole and 2 percent milk, and in some plant foods like coconut and palm oil.
How much you need: Limit saturated fat to less than 10 percent of your total daily calories. One easy way to cut back: "Remove any hard fat you can see, such as the skin on chicken," says Christine Gerbstadt, MD, RD, a spokesperson for the American Dietetic Association.
The Ugly: Trans Fats
What they do: Made from unsaturated fat that's been chemically altered to prolong the shelf life of packaged foods, trans fats raise bad LDL and lower good HDL, increasing inflammation throughout the body. "They 100 percent promote heart disease," says Dr. Gerbstadt.
Where you'll find them: In shortening, margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes.
How much you need: Zero. But know this: The FDA allows food manufacturers to claim that a product contains "zero trans fats" if one serving of it has 0.5 grams of trans fats or less. "That means if you eat more than one serving, you could be getting a gram or more," warns Dr. Gerbstadt. Before buying foods, check the ingredient labels for "partially hydrogenated vegetable oil" -- trans fats' sneaky pseudonym.
The Good: Unsaturated Fats
Monounsaturated Fats
What they do: These fats, known as MUFAs, raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries. They also help prevent belly fat, according to research.
Where you'll find them: In olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados.
How much you need: Most of the fat you eat should be unsaturated, like MUFAs. "Just two to three tablespoons of olive oil a day can raise HDL levels and protect against heart disease," says Dr. Roberts.
Polyunsaturated Fats
What they do: In addition to lowering your LDL, these fats contain essential omega-3 fatty acids -- which boost brain function and may help strengthen your immune system and improve your mood -- and omega-6 fatty acids, which in small amounts can keep skin and eyes healthy.
Where you'll find them: Omega-3s are primarily in fish like salmon, mackerel, and herring, as well as canola oil, flaxseed, walnuts, and tofu. Omega-6s are in corn and safflower oil, corn-fed chicken and beef, and farmed fish.
How much you need: Most of the polys you eat should be omega-3s. Too much omega-6 can lead to inflammation, which is linked to heart disease. Trade vegetable oil for olive and canola oils, and eat grass-fed beef and wild-caught fish.
The Bad: Saturated Fats
What they do: They raise cholesterol levels and increase your risk of heart disease.
Where you'll find them: In meat and poultry, in dairy products like cream, butter, and whole and 2 percent milk, and in some plant foods like coconut and palm oil.
How much you need: Limit saturated fat to less than 10 percent of your total daily calories. One easy way to cut back: "Remove any hard fat you can see, such as the skin on chicken," says Christine Gerbstadt, MD, RD, a spokesperson for the American Dietetic Association.
The Ugly: Trans Fats
What they do: Made from unsaturated fat that's been chemically altered to prolong the shelf life of packaged foods, trans fats raise bad LDL and lower good HDL, increasing inflammation throughout the body. "They 100 percent promote heart disease," says Dr. Gerbstadt.
Where you'll find them: In shortening, margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes.
How much you need: Zero. But know this: The FDA allows food manufacturers to claim that a product contains "zero trans fats" if one serving of it has 0.5 grams of trans fats or less. "That means if you eat more than one serving, you could be getting a gram or more," warns Dr. Gerbstadt. Before buying foods, check the ingredient labels for "partially hydrogenated vegetable oil" -- trans fats' sneaky pseudonym.
Tuesday, May 25, 2010
Diets and Glycemic Index
The following are diet summaries. As you will see, they all have a common denominator.
The Zone Diet (summary)
The key factor in Zone Diet is the hormonal balance you achieve while eating each skillfully prepared meal. With a food plan comprising an accurate balanced ratio of carbohydrates (40%), fat (30%) and proteins (30%); you actually get to eat foods, which control your body’s insulin production.
Nutrisystem (summary)
The NutriSystem diet plan started in 1972. Since then it has undergone many changes, and today features the NutriSystem Advanced plan (launched in 2008), a "glycemic advantage" approach promoting "good carbs," low fat, healthy protein, and high-fiber ready-cooked meals. NutriSystem Advanced meals also contain soluble fiber and omega-3 fatty acids to promote heart health and feelings of fullness.
The glycemic index is a popular weight loss tool, based on the idea that foods ranking low on the glycemic scale help stabilize blood sugar and reduce cravings. The premise of the NutriSystem plan is eating high-fiber, low-fat foods with optimal amounts of lean protein to curb cravings and satisfy hunger on fewer calories.
South Beach Diet (summary)
The South Beach Diet is one of the most popular diets in history. The diet is incredibly effective because it differentiates between what are considered "good carbs" and "bad carbs". As the South Beach Diet is not your typical low carb diet, the selection of food that you are allowed to eat is vast. Because of this people on the South Beach Diet find it easy to stick to the diet, and they successfully lose weight as a result.
Dr. Phil’s Ultimate Weight Loss Program (summary)
The Ultimate Weight Loss Solution advocates that you need to change your mind first and then work on changing your body. The Dr. Phil's weight loss program aims to help you understand and accept why you overeat. You follow this by making changes in your environment, food choices, and other behaviors. Once you've dealt with your emotional obstacles, you can begin to lose weight (and keep it off) by eating nutritional foods in appropriate portions, limiting less nutritious food choices, and adding regular exercise.
Dr. Phil's weight loss program divides foods into high-response cost, high-yield nutrition foods and low-response cost, low-yield nutrition foods. Your mission, if you choose to accept it, is to incorporate more of the former (and less of the latter) into your diet. This means choosing foods like broccoli, carrots, apples, and fish that create and sustain lasting weight loss. And you'll need to limit or avoid foods like croissants, potato chips, and bacon cheeseburgers.
Do you see a common denominator? “Balanced Ratio” …. “Good Carbs vs Bad Carbs” …. “High-Response/High Yield vs Low-Response/Low Yield”. It’s all the same. Each of these diets focus on your glycemic index. Personally, I like Dr. Phil’s approach as he encompasses the psychological issues of overeating and starts with your mind first (because that’s truly where the problem starts). I’ve read his book, and I recommend it to anyone who is struggling with weight loss.
If you want a quick reference on high vs low glycemic choices, I found a website and have provided you with a quick link (below). This link categorizes foods as follows:
• "Foods to Refuse" are high glycemic and/or unhealthy.
• "Foods to Choose" are healthy low glycemic foods.
The healthy low glycemic "foods to choose" list can help you:
• Lose weight,
• Clear up your skin,
• Reduce mood swings,
• Decrease insulin resistance,
• Reduce the risk of heart disease,
• Feel less hunger and food cravings,
• Decrease your risk of type two diabetes,
• Lower triglyceride levels and blood pressure,
• And achieve long lasting and permanent weight loss.
http://commonsensehealth.com/Diet-and-Nutrition/List_of_Glycemic_Foods_Index_of_Healthy_Foods.shtml
The Zone Diet (summary)
The key factor in Zone Diet is the hormonal balance you achieve while eating each skillfully prepared meal. With a food plan comprising an accurate balanced ratio of carbohydrates (40%), fat (30%) and proteins (30%); you actually get to eat foods, which control your body’s insulin production.
Nutrisystem (summary)
The NutriSystem diet plan started in 1972. Since then it has undergone many changes, and today features the NutriSystem Advanced plan (launched in 2008), a "glycemic advantage" approach promoting "good carbs," low fat, healthy protein, and high-fiber ready-cooked meals. NutriSystem Advanced meals also contain soluble fiber and omega-3 fatty acids to promote heart health and feelings of fullness.
The glycemic index is a popular weight loss tool, based on the idea that foods ranking low on the glycemic scale help stabilize blood sugar and reduce cravings. The premise of the NutriSystem plan is eating high-fiber, low-fat foods with optimal amounts of lean protein to curb cravings and satisfy hunger on fewer calories.
South Beach Diet (summary)
The South Beach Diet is one of the most popular diets in history. The diet is incredibly effective because it differentiates between what are considered "good carbs" and "bad carbs". As the South Beach Diet is not your typical low carb diet, the selection of food that you are allowed to eat is vast. Because of this people on the South Beach Diet find it easy to stick to the diet, and they successfully lose weight as a result.
Dr. Phil’s Ultimate Weight Loss Program (summary)
The Ultimate Weight Loss Solution advocates that you need to change your mind first and then work on changing your body. The Dr. Phil's weight loss program aims to help you understand and accept why you overeat. You follow this by making changes in your environment, food choices, and other behaviors. Once you've dealt with your emotional obstacles, you can begin to lose weight (and keep it off) by eating nutritional foods in appropriate portions, limiting less nutritious food choices, and adding regular exercise.
Dr. Phil's weight loss program divides foods into high-response cost, high-yield nutrition foods and low-response cost, low-yield nutrition foods. Your mission, if you choose to accept it, is to incorporate more of the former (and less of the latter) into your diet. This means choosing foods like broccoli, carrots, apples, and fish that create and sustain lasting weight loss. And you'll need to limit or avoid foods like croissants, potato chips, and bacon cheeseburgers.
Do you see a common denominator? “Balanced Ratio” …. “Good Carbs vs Bad Carbs” …. “High-Response/High Yield vs Low-Response/Low Yield”. It’s all the same. Each of these diets focus on your glycemic index. Personally, I like Dr. Phil’s approach as he encompasses the psychological issues of overeating and starts with your mind first (because that’s truly where the problem starts). I’ve read his book, and I recommend it to anyone who is struggling with weight loss.
If you want a quick reference on high vs low glycemic choices, I found a website and have provided you with a quick link (below). This link categorizes foods as follows:
• "Foods to Refuse" are high glycemic and/or unhealthy.
• "Foods to Choose" are healthy low glycemic foods.
The healthy low glycemic "foods to choose" list can help you:
• Lose weight,
• Clear up your skin,
• Reduce mood swings,
• Decrease insulin resistance,
• Reduce the risk of heart disease,
• Feel less hunger and food cravings,
• Decrease your risk of type two diabetes,
• Lower triglyceride levels and blood pressure,
• And achieve long lasting and permanent weight loss.
http://commonsensehealth.com/Diet-and-Nutrition/List_of_Glycemic_Foods_Index_of_Healthy_Foods.shtml
Monday, May 17, 2010
Heart-To-Heart
Heart Scan
Did you schedule your FREE heart scan appointment? I did. I’m going tomorrow. I did a little research on this subject, and I’ve found a guidebook entitled “What Does My Heart Scan Show? Everything you need to know about your heart scan" written by Dr. William Davis.
What Does My Heart Scan Show? is a guidebook for anyone who has undergone a heart scan, or is contemplating having one, but desires more information about what this valuable test means to their health. You will have numerous questions regarding your heart scan score. Understanding your heart scan score could mean the difference between a heart attack in the future or a lifetime free of heart disease. It could mean obtaining heart procedures that could be lifesaving, or it could mean avoiding procedures that could be unnecessary. All that in just one little number!
If you’re interested in receiving a FREE e-mail copy of this guidebook (it's 140 pages, so DON'T PRINT) you can do so by visiting http://www.heartscanblog.blogspot.com/ and scrolling down the left hand margin to the bottom left-hand corner of the page.
Gluten
While researching the above information on heart scans, I ran across a blog regarding Gluten - Wheat is among the most destructive components of the human diet, a food that is responsible for inflammatory disease, diabetes, heart disease, several forms of intestinal diseases, schizophrenia, bipolar illness, ADHD, behavioral outbursts in autistic children . . . just to name a few.
But why? Visit the following two articles to find out and take away from them what you will.
http://heartscanblog.blogspot.com/2010/05/blame-gluten.html
http://www.marksdailyapple.com/why-grains-are-unhealthy/
I hope some or all of the information is helpful to you in making decisions pertaining to your health.
Did you schedule your FREE heart scan appointment? I did. I’m going tomorrow. I did a little research on this subject, and I’ve found a guidebook entitled “What Does My Heart Scan Show? Everything you need to know about your heart scan" written by Dr. William Davis.
What Does My Heart Scan Show? is a guidebook for anyone who has undergone a heart scan, or is contemplating having one, but desires more information about what this valuable test means to their health. You will have numerous questions regarding your heart scan score. Understanding your heart scan score could mean the difference between a heart attack in the future or a lifetime free of heart disease. It could mean obtaining heart procedures that could be lifesaving, or it could mean avoiding procedures that could be unnecessary. All that in just one little number!
If you’re interested in receiving a FREE e-mail copy of this guidebook (it's 140 pages, so DON'T PRINT) you can do so by visiting http://www.heartscanblog.blogspot.com/ and scrolling down the left hand margin to the bottom left-hand corner of the page.
Gluten
While researching the above information on heart scans, I ran across a blog regarding Gluten - Wheat is among the most destructive components of the human diet, a food that is responsible for inflammatory disease, diabetes, heart disease, several forms of intestinal diseases, schizophrenia, bipolar illness, ADHD, behavioral outbursts in autistic children . . . just to name a few.
But why? Visit the following two articles to find out and take away from them what you will.
http://heartscanblog.blogspot.com/2010/05/blame-gluten.html
http://www.marksdailyapple.com/why-grains-are-unhealthy/
I hope some or all of the information is helpful to you in making decisions pertaining to your health.
Wednesday, April 7, 2010
Defensive Tactics & Self-defense
The definition of Defensive Tactics (as defined by TDATraining.blogspot.com):
Police defensive tactics are NOT the same as self-defense. The role of defensive tactics in law enforcement and corrections is to assist the officer in performance of arrest and restraint, and to increase the margin of safety for both the officer and the suspect. Defensive tactics charge the officer with protecting others as well as themselves. The definition of "defend" as used here is neither punitive nor passive, but instead "to repel danger or harm while serving and protecting." Meanwhile, self-defense encompasses any and all means of protecting oneself. Self-defense techniques are not meant to apprehend an assailant. Indeed, there is no regard for the safety of the attacker whatsoever. So obviously self-defense and defensive tactics are not synonymous.
…. Training in defensive tactics is more than simply issuing officers a nightstick and saying, "Don’t hit anybody in the head." It only takes a few seconds to be issued a tool, but learning to use it is a never-ending process.
….. Furthermore, you don’t always have the right tool in your hand. It may be on your belt or in your car, and while it just takes a few seconds to get it, that may be more than you have. Therefore another purpose of defensive tactics training is to give you a few seconds. You can use those seconds to get a tool or to plan a better response or simply to breathe and therefore regain mind control.
…. Finally, once you learn the techniques, you can’t forget to bring them with you, either. Sure, you can lose the skills if you panic, or if you refuse to practice them, but there is no way anyone can take them away from you short of rendering you unconscious.
OK …. Where oh where could I possibly be going with this on a fitness website???? Now that I have your attention, I’ll tell you.
While trying to live a healthy lifestyle and maintain weight loss, I am faced with unexpected dangerous (aka “unhealthy”) situations, and I need to be prepared to use defensive tactics and/or self-defense techniques to defend myself against the enemy (aka “bad eating choices”). Similar to the police tactics and techniques as defined above
• “learning to use it is a never-ending process” (I am constantly reading books and articles to become more knowledgable in terms of diet and exercise)
• “you don’t always have the right tool in your hand. It may be on your belt or in your car” (or in my case … having the right foods available in my pre-packed lunch box gives me “a better response” to my hunger and therefore I gain “mind control” in terms of eating properly).
• “once you learn the techniques, you can’t forget to bring them with you, either” (I can’t forget to bring the lunch box and there is no way anyone can take it away from me “short of rendering me unconscious”)!
OK … so do you get my point? Preparation and planning are key. There are times when the lunchbox thing isn’t feasible on a particular day (whether it be a lack of time or lack of food supply in the house), but I still plan and I come to work prepared. Jimmy Johns has an un-wich option (aka the lettuce wrap). The Beach Club un-wich is awesome! Panera Bread, McDonalds and Post 20 have some good salad options too. You can also get any Subway Sandwich option made into a salad option. I also carry a protein bar with me … you never know when you’re going to be stuck on a call and lunch/dinner is delayed. Bad eating decisions can be made when you’re starving and you have not pre-packed (or pre-planned) your food for the day.
As you prepare for your next work shift (i.e. duty belt prep, taser check, vehicle check, etc), you may want to add a lunchbox/food plan check. It may save your life in the long run!
Police defensive tactics are NOT the same as self-defense. The role of defensive tactics in law enforcement and corrections is to assist the officer in performance of arrest and restraint, and to increase the margin of safety for both the officer and the suspect. Defensive tactics charge the officer with protecting others as well as themselves. The definition of "defend" as used here is neither punitive nor passive, but instead "to repel danger or harm while serving and protecting." Meanwhile, self-defense encompasses any and all means of protecting oneself. Self-defense techniques are not meant to apprehend an assailant. Indeed, there is no regard for the safety of the attacker whatsoever. So obviously self-defense and defensive tactics are not synonymous.
…. Training in defensive tactics is more than simply issuing officers a nightstick and saying, "Don’t hit anybody in the head." It only takes a few seconds to be issued a tool, but learning to use it is a never-ending process.
….. Furthermore, you don’t always have the right tool in your hand. It may be on your belt or in your car, and while it just takes a few seconds to get it, that may be more than you have. Therefore another purpose of defensive tactics training is to give you a few seconds. You can use those seconds to get a tool or to plan a better response or simply to breathe and therefore regain mind control.
…. Finally, once you learn the techniques, you can’t forget to bring them with you, either. Sure, you can lose the skills if you panic, or if you refuse to practice them, but there is no way anyone can take them away from you short of rendering you unconscious.
OK …. Where oh where could I possibly be going with this on a fitness website???? Now that I have your attention, I’ll tell you.
While trying to live a healthy lifestyle and maintain weight loss, I am faced with unexpected dangerous (aka “unhealthy”) situations, and I need to be prepared to use defensive tactics and/or self-defense techniques to defend myself against the enemy (aka “bad eating choices”). Similar to the police tactics and techniques as defined above
• “learning to use it is a never-ending process” (I am constantly reading books and articles to become more knowledgable in terms of diet and exercise)
• “you don’t always have the right tool in your hand. It may be on your belt or in your car” (or in my case … having the right foods available in my pre-packed lunch box gives me “a better response” to my hunger and therefore I gain “mind control” in terms of eating properly).
• “once you learn the techniques, you can’t forget to bring them with you, either” (I can’t forget to bring the lunch box and there is no way anyone can take it away from me “short of rendering me unconscious”)!
OK … so do you get my point? Preparation and planning are key. There are times when the lunchbox thing isn’t feasible on a particular day (whether it be a lack of time or lack of food supply in the house), but I still plan and I come to work prepared. Jimmy Johns has an un-wich option (aka the lettuce wrap). The Beach Club un-wich is awesome! Panera Bread, McDonalds and Post 20 have some good salad options too. You can also get any Subway Sandwich option made into a salad option. I also carry a protein bar with me … you never know when you’re going to be stuck on a call and lunch/dinner is delayed. Bad eating decisions can be made when you’re starving and you have not pre-packed (or pre-planned) your food for the day.
As you prepare for your next work shift (i.e. duty belt prep, taser check, vehicle check, etc), you may want to add a lunchbox/food plan check. It may save your life in the long run!
Sunday, March 28, 2010
Lifestyle Challenge - Start Simplifying Life
Last week I brought to light that diet and exercise were not the only issues which needed to be addressed when trying to achieve your New Years Resolution to lose weight and get healthy. The writer of the article suggested that we examine the current structures and systems of our lives to find out what areas sabotage us from achieving our goals.
A few weeks prior to that, I touched on the subject of cortisol and how high levels of it may sabotage weight loss efforts. I have additional information I obtained from an article I read (womentowomen.com) which I would like to share regarding cortisol, stress and the adrenal glands:
Stress and the adrenal glands
Unlike our ancestors, we live with constant stress. Instead of occasional, acute demands followed by rest, we’re constantly over-worked, under-nourished, exposed to environmental toxins, worrying about others — with no let-up.
Every challenge to the mind and body creates a demand on the adrenal glands. And the list of challenges is endless: lack of sleep, a demanding boss, the threat of losing your job, financial pressures, personality conflicts, yo-yo dieting, relationship turmoil, death or illness of a loved one, skipping meals, reliance on stimulants like caffeine and carbs, digestive problems, over-exercise, illness or infection, unresolved emotional issues from our past or present and more. The result is adrenal glands that are constantly on high alert.
The destructive effect of high cortisol levels
What is cortisol? In its normal function, cortisol helps us meet these challenges by converting proteins into energy, releasing glycogen, and counteracting inflammation. For a short time, that’s okay. But at sustained high levels, cortisol gradually tears your body down.
Sustained high cortisol levels:
• destroy healthy muscle and bone
• slow down healing and normal cell regeneration
• co-opt biochemicals needed to make other vital hormones
• impair digestion, metabolism and mental function
• interfere with healthy endocrine function; and
• weaken your immune system.
So how can we simplify our current lifestyles in an effort to make time for diet and exercise and to reduce stress? An article I read (fitnessspotlight.com) suggests 15 ways …..
Below are just a few ways to start (this weekend!) and apply to your lifestyle. You may find that freedom that comes from becoming less attached to things (or needing more things) and finding appreciation for what you have. You really have everything you need to be happy right now, but it is all in your perspective.
• Take a Fast From Technology – TV, cell phones, computers, video game, and other forms of technology. While useful, can take away time from other positive life experiences that you may be missing out on. Go for a walk, go hiking, go have a picnic, go to the beach, or just sit around and take time out for yourself to clear your head and get perspective. It’s your time, so use it wisely.
• Learn to say “No” to people – Again it is your time, do you really need to be running around doing things all the time? Pick and choose what things you would like to participate in because they bring you a positive feeling, and let go of the rest. It’s ok to say “No” to people, you are not obligated to do anything. Take control of your life.
• Keep all your Mail in one Place and Deal with it Once- Don’t leave it scattered around the house, have one inbox for all mail and set aside time to go through it whether once a day or week. When you do go through it , take care of it right then and then file or toss it. No clutter. As those stacks of bills may be just sitting in the back of your mind all day causing you worry and concern.
• Check Email at Specific Times – Same rule as mail above, except you are not checking your email inbox all day. This could be at work or home. Just log one once in the AM and once in the PM (or whenever you want to set a schedule), read mail, respond right away and file it or delete it. Don’t leave your inbox stacked up with emails you are waiting to do something, take action right there and then shut off the computer and walk away to do other things. (This may be harder for people at work, but checking email in routine bunches will distract you less from the more important tasks of your job)
• Get a Shopping List and Go Once a Week - Do you find yourself at the supermarket 4-5x a week? Why? Could you get your shopping down to once (or even twice) a week? Create a list of everything you need for a week including food, supplies, laundry detergent, etc. Check what you need to get, mark it on your list and go to the store once. Imagine all the free time you will have if you are not running around all the time.
• Have a Garage/Yard Sale – How much stuff do you have sitting around as clutter in the house? How much stuff have you not even touched in years? Are you keeping stuff based on the “what if” excuse? (Like I have a raft because what if there is a tidal wave and I need……) Having a garage sale forces you to go through your stuff and who knows what you will find. There is such a liberating feeling in getting rid of stuff you don’t need or use! Use the rule, if you haven’t used it or worn it in 1-2 years, then you don’t really need it.
• Use the 2-Out/1-In rule for Clutter – If you have a garage sale like above, don’t go out and just spend the money on more clutter to come in! That is not the point. With the 2-Out/1-In rule for every 2 items you get rid of, you can only bring in 1 to replace it. So at least that will still keep your clutter down by 50% from before. Or better yet, 2-Out/0-In!
• Practice Dying – We are all going to die someday (hopefully not anytime soon), nothing we can do about that. But it’s amazing the though of that and how it can give us perspective. What if your doctor told you that you had 1 year to live? How would that change your perception of what you are doing with your life? Would you have regrets? Would there be things you wish you had tried? What really matters at that point to you? Practice dying is just a quick way to help you get a bigger picture on your life to make sure you are doing what you want to (now I didn’t say sell everything and spend all your money on a boat trip around the world….have to have a little perspective of long term planning as well)
• Lose Everything – This is another exercise to find out what things matter and to practice detaching from things that don’t. If your house was on fire and you had 5 minutes to grab things, what would you take? Does the rest really matter (assuming you could easily replace them with insurance)? Visualizing losing everything is a simple way to appreciate what you already have.
• Decorate with Less – Do you have shelves of pictures and books and never even look at them? How about just keeping 1 or 2 pictures out and a couple books. Having less will actually help to put more value in them. Appreciate the few pictures you have out, and then enjoy changing them out every few weeks. Have more….with less.
• Keep your Finances Simple – Keep only one credit card for emergencies and pay it off monthly. Pay in cash with everything. If you have debt make a plan to cut your expenses now and pay it off as quickly as possible. Buy used items as they can be 50-70% less than what a new thing may cost you. Haggle prices as people will always give you discounts, if you ask for it. Have auto deposit for your paycheck with an auto withdrawl of say 10% into a savings account (that you will not touch). Do auto debit from checking account for monthly expenses. These are just a few strategies to try out.
• Get Rid of Junk Mail and Telemarketers – Write in to the Direct Marketers Association and tell them you want off the list. Here’s the link for the addresses. You must write in once for mail and another for phone and give your name, address and phone number. You should see a dramatic reduction in like 4-6 weeks.
• Give Back to Those Less Fortunate – You can donate your time or items to charitable organizations for those who may not be as fortunate as you. Nothing will give you a greater appreciation of what you already have than helping those with less.
• Don’t try and Keep up with the Joneses – Chances are the Joneses may have a nice car, house and lifestyle from the outside…but most are 1 paycheck away from bankruptcy, living on credit and so stressed out that their health is at risk. In fact it may be the Joneses who want to live like you in a simple and happy way!
• Stay Healthy – Nothing is as simple as never having to be in the hospital, on medications or deal with other medical issues. Being healthy is also going to save you a ton of money in the long run!
Regarding the last suggestion, specifically as it pertains to never having to be on medications, I’m currently reading a book on women’s health. The author brought up a very interesting point on this issue. She (Christine Northrup, MD) wrote:
“Lacking a way to name and change their situations, many women (and men) instead turn to addictions such as overwork, overcare, smoking, and overeating that result in an endless cycle of abuse that we ourselves help perpetuate. Being abused or abusing ourselves, we become ill. Then we turn to a medical system that is set up to deliver mostly quick-fix pharmaceutical solutions to problems that can’t be healed until we change our core beliefs and thoughts!”
Take the lifestyle challenge and start simplifying and experience freedom (from medication or whatever)!
A few weeks prior to that, I touched on the subject of cortisol and how high levels of it may sabotage weight loss efforts. I have additional information I obtained from an article I read (womentowomen.com) which I would like to share regarding cortisol, stress and the adrenal glands:
Stress and the adrenal glands
Unlike our ancestors, we live with constant stress. Instead of occasional, acute demands followed by rest, we’re constantly over-worked, under-nourished, exposed to environmental toxins, worrying about others — with no let-up.
Every challenge to the mind and body creates a demand on the adrenal glands. And the list of challenges is endless: lack of sleep, a demanding boss, the threat of losing your job, financial pressures, personality conflicts, yo-yo dieting, relationship turmoil, death or illness of a loved one, skipping meals, reliance on stimulants like caffeine and carbs, digestive problems, over-exercise, illness or infection, unresolved emotional issues from our past or present and more. The result is adrenal glands that are constantly on high alert.
The destructive effect of high cortisol levels
What is cortisol? In its normal function, cortisol helps us meet these challenges by converting proteins into energy, releasing glycogen, and counteracting inflammation. For a short time, that’s okay. But at sustained high levels, cortisol gradually tears your body down.
Sustained high cortisol levels:
• destroy healthy muscle and bone
• slow down healing and normal cell regeneration
• co-opt biochemicals needed to make other vital hormones
• impair digestion, metabolism and mental function
• interfere with healthy endocrine function; and
• weaken your immune system.
So how can we simplify our current lifestyles in an effort to make time for diet and exercise and to reduce stress? An article I read (fitnessspotlight.com) suggests 15 ways …..
Below are just a few ways to start (this weekend!) and apply to your lifestyle. You may find that freedom that comes from becoming less attached to things (or needing more things) and finding appreciation for what you have. You really have everything you need to be happy right now, but it is all in your perspective.
• Take a Fast From Technology – TV, cell phones, computers, video game, and other forms of technology. While useful, can take away time from other positive life experiences that you may be missing out on. Go for a walk, go hiking, go have a picnic, go to the beach, or just sit around and take time out for yourself to clear your head and get perspective. It’s your time, so use it wisely.
• Learn to say “No” to people – Again it is your time, do you really need to be running around doing things all the time? Pick and choose what things you would like to participate in because they bring you a positive feeling, and let go of the rest. It’s ok to say “No” to people, you are not obligated to do anything. Take control of your life.
• Keep all your Mail in one Place and Deal with it Once- Don’t leave it scattered around the house, have one inbox for all mail and set aside time to go through it whether once a day or week. When you do go through it , take care of it right then and then file or toss it. No clutter. As those stacks of bills may be just sitting in the back of your mind all day causing you worry and concern.
• Check Email at Specific Times – Same rule as mail above, except you are not checking your email inbox all day. This could be at work or home. Just log one once in the AM and once in the PM (or whenever you want to set a schedule), read mail, respond right away and file it or delete it. Don’t leave your inbox stacked up with emails you are waiting to do something, take action right there and then shut off the computer and walk away to do other things. (This may be harder for people at work, but checking email in routine bunches will distract you less from the more important tasks of your job)
• Get a Shopping List and Go Once a Week - Do you find yourself at the supermarket 4-5x a week? Why? Could you get your shopping down to once (or even twice) a week? Create a list of everything you need for a week including food, supplies, laundry detergent, etc. Check what you need to get, mark it on your list and go to the store once. Imagine all the free time you will have if you are not running around all the time.
• Have a Garage/Yard Sale – How much stuff do you have sitting around as clutter in the house? How much stuff have you not even touched in years? Are you keeping stuff based on the “what if” excuse? (Like I have a raft because what if there is a tidal wave and I need……) Having a garage sale forces you to go through your stuff and who knows what you will find. There is such a liberating feeling in getting rid of stuff you don’t need or use! Use the rule, if you haven’t used it or worn it in 1-2 years, then you don’t really need it.
• Use the 2-Out/1-In rule for Clutter – If you have a garage sale like above, don’t go out and just spend the money on more clutter to come in! That is not the point. With the 2-Out/1-In rule for every 2 items you get rid of, you can only bring in 1 to replace it. So at least that will still keep your clutter down by 50% from before. Or better yet, 2-Out/0-In!
• Practice Dying – We are all going to die someday (hopefully not anytime soon), nothing we can do about that. But it’s amazing the though of that and how it can give us perspective. What if your doctor told you that you had 1 year to live? How would that change your perception of what you are doing with your life? Would you have regrets? Would there be things you wish you had tried? What really matters at that point to you? Practice dying is just a quick way to help you get a bigger picture on your life to make sure you are doing what you want to (now I didn’t say sell everything and spend all your money on a boat trip around the world….have to have a little perspective of long term planning as well)
• Lose Everything – This is another exercise to find out what things matter and to practice detaching from things that don’t. If your house was on fire and you had 5 minutes to grab things, what would you take? Does the rest really matter (assuming you could easily replace them with insurance)? Visualizing losing everything is a simple way to appreciate what you already have.
• Decorate with Less – Do you have shelves of pictures and books and never even look at them? How about just keeping 1 or 2 pictures out and a couple books. Having less will actually help to put more value in them. Appreciate the few pictures you have out, and then enjoy changing them out every few weeks. Have more….with less.
• Keep your Finances Simple – Keep only one credit card for emergencies and pay it off monthly. Pay in cash with everything. If you have debt make a plan to cut your expenses now and pay it off as quickly as possible. Buy used items as they can be 50-70% less than what a new thing may cost you. Haggle prices as people will always give you discounts, if you ask for it. Have auto deposit for your paycheck with an auto withdrawl of say 10% into a savings account (that you will not touch). Do auto debit from checking account for monthly expenses. These are just a few strategies to try out.
• Get Rid of Junk Mail and Telemarketers – Write in to the Direct Marketers Association and tell them you want off the list. Here’s the link for the addresses. You must write in once for mail and another for phone and give your name, address and phone number. You should see a dramatic reduction in like 4-6 weeks.
• Give Back to Those Less Fortunate – You can donate your time or items to charitable organizations for those who may not be as fortunate as you. Nothing will give you a greater appreciation of what you already have than helping those with less.
• Don’t try and Keep up with the Joneses – Chances are the Joneses may have a nice car, house and lifestyle from the outside…but most are 1 paycheck away from bankruptcy, living on credit and so stressed out that their health is at risk. In fact it may be the Joneses who want to live like you in a simple and happy way!
• Stay Healthy – Nothing is as simple as never having to be in the hospital, on medications or deal with other medical issues. Being healthy is also going to save you a ton of money in the long run!
Regarding the last suggestion, specifically as it pertains to never having to be on medications, I’m currently reading a book on women’s health. The author brought up a very interesting point on this issue. She (Christine Northrup, MD) wrote:
“Lacking a way to name and change their situations, many women (and men) instead turn to addictions such as overwork, overcare, smoking, and overeating that result in an endless cycle of abuse that we ourselves help perpetuate. Being abused or abusing ourselves, we become ill. Then we turn to a medical system that is set up to deliver mostly quick-fix pharmaceutical solutions to problems that can’t be healed until we change our core beliefs and thoughts!”
Take the lifestyle challenge and start simplifying and experience freedom (from medication or whatever)!
Thursday, March 4, 2010
Caffeine, Alcohol and Health - How Much is Too Much?
I'm a coffee drinker, so this subject is of interest to me. Just the other night I heard on the news that a benefit to drinking coffee is that it reduces your risk for stroke. Who knows? One day it has benefits, one day it has adverse effects.
I easily drink 3 to 4 cups of coffee in the morning, and I enjoy an afternoon iced coffee. I know I have a coffee addiction since I experience headaches in the morning without it! Over the past year I have implemented many positive nutritional changes (including no alcohol), so I let go of the “guilt” of drinking too much caffeine.
One adverse effect of too much caffeine is its affect on cortisol levels. For those of you who are not familiar with cortisol, here’s a briefing from one of many articles I have read regarding this subject:
The hormone cortisol is produced in the adrenal cortex in response to adrenal cortical stimulating hormone (ACTH) produced in the pituitary gland. Cortisol plays an important role in regulating blood sugar, energy production, inflammation, the immune system and healing.
If you have too little cortisol, you may suffer from fatigue, chronic fatigue, exhaustion and a disease of the endocrine system called Addison's disease. If your adrenal glands are producing too much cortisol, you may develop conditions such as weight gain, especially around the abdomen, depressed immune function with all of the consequences, accelerated aging and stomach ulcers.
Recently, a lot of attention has been directed to the effects of excess cortisol on weight gain and on the difficulty in losing weight. Collectively, the various diet plans being promoted by a long list of diet gurus have a failure rate of approximately 93 to 97 percent. There are several reasons for this. One is clearly the difficulty in achieving behavioral modification in the face of easy availability of the wrong kind of foods, inherently sedentary lifestyles, and intense media programming. Another reason is that our hormones work against us, in the weight loss perspective. High cortisol levels is one of the culprits.
Weight gain, especially in the abdominal area and aging ... I’m starting to reduce my intake of coffee!!! If this subject is of interest to you, please read this article. One of the topics discussed within the article (near the middle/bottom) is “Coffee Alternatives” and it has a link to Teeccino which is a naturally caffeine-free herbal coffee. I just started drinking it this week (1/2 coffee and ½ teeccino). It’s great tasting, and I have not experienced any headaches. I’m not planning on giving up caffeine totally, but I am reducing my intake. Read and decide for yourself. The article also addresses alcohol intake which is also interesting.
http://www.fitnessspotlight.com/2009/11/23/coffee-health-alcohol-facts
Happy reading!
I easily drink 3 to 4 cups of coffee in the morning, and I enjoy an afternoon iced coffee. I know I have a coffee addiction since I experience headaches in the morning without it! Over the past year I have implemented many positive nutritional changes (including no alcohol), so I let go of the “guilt” of drinking too much caffeine.
One adverse effect of too much caffeine is its affect on cortisol levels. For those of you who are not familiar with cortisol, here’s a briefing from one of many articles I have read regarding this subject:
The hormone cortisol is produced in the adrenal cortex in response to adrenal cortical stimulating hormone (ACTH) produced in the pituitary gland. Cortisol plays an important role in regulating blood sugar, energy production, inflammation, the immune system and healing.
If you have too little cortisol, you may suffer from fatigue, chronic fatigue, exhaustion and a disease of the endocrine system called Addison's disease. If your adrenal glands are producing too much cortisol, you may develop conditions such as weight gain, especially around the abdomen, depressed immune function with all of the consequences, accelerated aging and stomach ulcers.
Recently, a lot of attention has been directed to the effects of excess cortisol on weight gain and on the difficulty in losing weight. Collectively, the various diet plans being promoted by a long list of diet gurus have a failure rate of approximately 93 to 97 percent. There are several reasons for this. One is clearly the difficulty in achieving behavioral modification in the face of easy availability of the wrong kind of foods, inherently sedentary lifestyles, and intense media programming. Another reason is that our hormones work against us, in the weight loss perspective. High cortisol levels is one of the culprits.
Weight gain, especially in the abdominal area and aging ... I’m starting to reduce my intake of coffee!!! If this subject is of interest to you, please read this article. One of the topics discussed within the article (near the middle/bottom) is “Coffee Alternatives” and it has a link to Teeccino which is a naturally caffeine-free herbal coffee. I just started drinking it this week (1/2 coffee and ½ teeccino). It’s great tasting, and I have not experienced any headaches. I’m not planning on giving up caffeine totally, but I am reducing my intake. Read and decide for yourself. The article also addresses alcohol intake which is also interesting.
http://www.fitnessspotlight.com/2009/11/23/coffee-health-alcohol-facts
Happy reading!
Thursday, February 25, 2010
Intermittent Fasting
Previously, I posted an article which provided you with potential reasons why you can’t lose weight and also how to lose fat. One of the suggestions given under the “how to” section was to “Fast: 16-20 hours daily and/or 24 hours twice weekly.”
I’ve run across an article regarding Intermittent Fasting …. Here’s a little “taste” of the article:
It has become sacrilege to skip a meal. Skipping meals, they say, only slows the metabolism, promotes fat storage, and makes us more likely to gorge on unhealthy foods once we do decide to eat.
The same goes for workouts. Missing a workout – especially in conjunction with a skipped meal – can make a fitness buff feel like a lazy slob. Missing two, or even three? A crisis of monumental proportions! A cascade of guilt and regret!
What are we to do?
Read the full article ….. At the bottom of the article are additional articles, including a “How To” fast article if you’re interested. As previously pointed out under a What Works for Me post (in terms of workout) …. CHANGE was mentioned. Perhaps a little CHANGE (in the area of diet) will get you through a weight loss and/or fat loss slump??
http://www.marksdailyapple.com/intermittent-fasting-skipping-meals-healthy/
I’ve run across an article regarding Intermittent Fasting …. Here’s a little “taste” of the article:
It has become sacrilege to skip a meal. Skipping meals, they say, only slows the metabolism, promotes fat storage, and makes us more likely to gorge on unhealthy foods once we do decide to eat.
The same goes for workouts. Missing a workout – especially in conjunction with a skipped meal – can make a fitness buff feel like a lazy slob. Missing two, or even three? A crisis of monumental proportions! A cascade of guilt and regret!
What are we to do?
Read the full article ….. At the bottom of the article are additional articles, including a “How To” fast article if you’re interested. As previously pointed out under a What Works for Me post (in terms of workout) …. CHANGE was mentioned. Perhaps a little CHANGE (in the area of diet) will get you through a weight loss and/or fat loss slump??
http://www.marksdailyapple.com/intermittent-fasting-skipping-meals-healthy/
Monday, January 18, 2010
The truth on energy drinks
Off of Mens' Fitness----
The real truth is that most people are already consuming too much energy, which is why there's an obesity problem. (Think about it.) So adding to your energy excess by guzzling a calorie- and sugar-laden drink doesn't make a lot of sense.
In fact, ask yourself this: Is it a lack of incoming sugar that's causing you to be tired-or is it that you're consuming too much of it in the first place? Chances are, it's the latter.
Our advice: If you feel you need a boost, reach for unsweetened beverage that contains only caffeine-like a black coffee from Dunkin' Donuts. It has zero grams of sugar, 146 mg of caffeine, and just 20 calories-all for about 2 dollars.
The real truth is that most people are already consuming too much energy, which is why there's an obesity problem. (Think about it.) So adding to your energy excess by guzzling a calorie- and sugar-laden drink doesn't make a lot of sense.
In fact, ask yourself this: Is it a lack of incoming sugar that's causing you to be tired-or is it that you're consuming too much of it in the first place? Chances are, it's the latter.
Our advice: If you feel you need a boost, reach for unsweetened beverage that contains only caffeine-like a black coffee from Dunkin' Donuts. It has zero grams of sugar, 146 mg of caffeine, and just 20 calories-all for about 2 dollars.
Friday, September 18, 2009
Good website
My chiropractor just launched a very informative website. Please check it out:
www.drjeffchiro.com
He has lots of health articles amd focuses on the benefits of chiropractic.
www.drjeffchiro.com
He has lots of health articles amd focuses on the benefits of chiropractic.
Monday, June 22, 2009
Thursday, June 4, 2009
Antioxidants....why all the hype?!?!?!
Everyone has heard the word antioxidant......but who knows why they are so important for our overall health and wellness????
Antioxidants and Cancer Prevention: Fact Sheet
Key Points
Antioxidants protect cells from damage caused by unstable molecules known as free radicals.
Laboratory and animal research has shown antioxidants help prevent the free radical damage that is associated with cancer. However, results from recent studies in people (clinical trials) are not consistent.
Antioxidants are provided by a healthy diet that includes a variety of fruits and vegetables.
What are antioxidants?
Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances.
Can antioxidants prevent cancer?
Considerable laboratory evidence from chemical, cell culture, and animal studies indicates that antioxidants may slow or possibly prevent the development of cancer. However, information from recent clinical trials is less clear. In recent years, large-scale, randomized clinical trials reached inconsistent conclusions.
Which foods are rich in antioxidants?
Antioxidants are abundant in fruits and vegetables, as well as in other foods including nuts, grains and some meats, poultry and fish. The list below describes food sources of common antioxidants.
• Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green leafy vegetables including collard greens, spinach, and kale are also rich in beta-carotene.
• Lutein, best known for its association with healthy eyes, is abundant in green, leafy vegetables such as collard greens, spinach, and kale.
• Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. Estimates suggest 85 percent of American dietary intake of lycopene comes from tomatoes and tomato products.
• Selenium is a mineral, not an antioxidant nutrient. However, it is a component of antioxidant enzymes. Plant foods like rice and wheat are the major dietary sources of selenium in most countries. The amount of selenium in soil, which varies by region, determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium.
• Vitamin A is found in three main forms: retinol (Vitamin A1), 3,4-didehydroretinol (Vitamin A2), and 3-hydroxy-retinol (Vitamin A3). Foods rich in vitamin A include liver, sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.
• Vitamin C is also called ascorbic acid, and can be found in high abundance in many fruits and vegetables and is also found in cereals, beef, poultry and fish.
• Vitamin E, also known as alpha-tocopherol, is found in almonds, in many oils including wheat germ, safflower, corn and soybean oils, and also found in mangos, nuts, broccoli and other foods.
Antioxidants and Cancer Prevention: Fact Sheet
Key Points
Antioxidants protect cells from damage caused by unstable molecules known as free radicals.
Laboratory and animal research has shown antioxidants help prevent the free radical damage that is associated with cancer. However, results from recent studies in people (clinical trials) are not consistent.
Antioxidants are provided by a healthy diet that includes a variety of fruits and vegetables.
What are antioxidants?
Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances.
Can antioxidants prevent cancer?
Considerable laboratory evidence from chemical, cell culture, and animal studies indicates that antioxidants may slow or possibly prevent the development of cancer. However, information from recent clinical trials is less clear. In recent years, large-scale, randomized clinical trials reached inconsistent conclusions.
Which foods are rich in antioxidants?
Antioxidants are abundant in fruits and vegetables, as well as in other foods including nuts, grains and some meats, poultry and fish. The list below describes food sources of common antioxidants.
• Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green leafy vegetables including collard greens, spinach, and kale are also rich in beta-carotene.
• Lutein, best known for its association with healthy eyes, is abundant in green, leafy vegetables such as collard greens, spinach, and kale.
• Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. Estimates suggest 85 percent of American dietary intake of lycopene comes from tomatoes and tomato products.
• Selenium is a mineral, not an antioxidant nutrient. However, it is a component of antioxidant enzymes. Plant foods like rice and wheat are the major dietary sources of selenium in most countries. The amount of selenium in soil, which varies by region, determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium.
• Vitamin A is found in three main forms: retinol (Vitamin A1), 3,4-didehydroretinol (Vitamin A2), and 3-hydroxy-retinol (Vitamin A3). Foods rich in vitamin A include liver, sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.
• Vitamin C is also called ascorbic acid, and can be found in high abundance in many fruits and vegetables and is also found in cereals, beef, poultry and fish.
• Vitamin E, also known as alpha-tocopherol, is found in almonds, in many oils including wheat germ, safflower, corn and soybean oils, and also found in mangos, nuts, broccoli and other foods.
Thursday, May 7, 2009
Vitamins and Suplements
Today I spoke with the Manager and Asst. Manager over at Vitamin Shoppe (next to Dennys). They said they think this is a great idea and would love the opportunity to assist us in selecting the proper vitamins and supplements on an individual basis. If you have any questions feel free to stop in and see them for any assistance.
Sunday, May 3, 2009
Cage Library
Several of us have provided magazines and books for anyone interested on the topics of Health and Wellness. They are currently in The Cage. If you take them out of The Cage please make sure they find their way back. Also feel free to add to our Library if you feel you have material that would be beneficial to us.
Thanks!
Geo
Thanks!
Geo
Wednesday, April 29, 2009
How many calories do I need each day?
The amount of calories you need to consume each day depends on several factors. There are a few equations to assist you in calculating what is right for you which were developed and used by Personal Trainers and Strength and Conditioning Coaches.
Determine Resting Metabolic Rate (RMR)
Range for Men: 9-17
Range for Women: 8-16
---The higher the lean muscle mass the higher the number you use----
Multiply weight(pounds) by number in range--- 200lbs X 13 = 2600 calories RMR
Body Fat Method
Determine Resting Metabolic Rate (RMR)
Range for Men: 9-17
Range for Women: 8-16
---The higher the lean muscle mass the higher the number you use----
Multiply weight(pounds) by number in range--- 200lbs X 13 = 2600 calories RMR
Body Fat Method
- Find Percentage of Body Fat
- Find Fat Free Mass (FFM) by multiplying body weight by fat (decimal form) and subtract fat pounds from total body weight. Then divide by 2.2 to get FFM in kilograms.
EXAMPLE: 200 pound Male with 12% body fat:
- convert body fat to decimal = .12
- multiply body weight by fat = 200 X .12 = 24 lbs of fat.
- subtract fat weight from overall weight = 176 lbs FFM
- convert to kilograms = 176/2.2 = 80 kilograms
- RMR = 370 + (21.6 X 80)
- RMR = 2,098 calories
Friday, April 24, 2009
Fitness and Wellness
Most of us have been eating "cleaner" but have not noticed any major results. I recently went to a class taught by James Volpe from Wheaton PD and learned a ton that I want to share with everyone. I will be posting small tidbits here and there under the title of Fitness and Wellness.
The first posting will be on a "meal plan". This means what do I eat, and when do I eat it. The general rule is to eat more meals than the typical 3 meals a day. This is true, as you should eat approximately every 3 hours totalling approximately 6-8 meals/snacks. The problem I always have is I eat every 3 hours but I don't eat smaller meals.
Within 30 minutes of waking up: High Carb/Fiber/Protein/H2O
Snack: Carb/Protein/Fat/H2O
Lunch: Carb/Protein/H2O
Snack: Carb/Protein/Fat/H2O
Dinner: Carb/Protein/Fat/H2O
Pre-Workout: Carb (low calorie drink/shake)
Post-Workout: Protein (High Protein drink/shake)
Bedtime Snack: Protein/H2O
The Breakfast, first snack, and lunch should be higher Carbs and less Protein.
The second snack, dinner and bedtime snack should be higher Protein and less Carbs.
The first posting will be on a "meal plan". This means what do I eat, and when do I eat it. The general rule is to eat more meals than the typical 3 meals a day. This is true, as you should eat approximately every 3 hours totalling approximately 6-8 meals/snacks. The problem I always have is I eat every 3 hours but I don't eat smaller meals.
Within 30 minutes of waking up: High Carb/Fiber/Protein/H2O
Snack: Carb/Protein/Fat/H2O
Lunch: Carb/Protein/H2O
Snack: Carb/Protein/Fat/H2O
Dinner: Carb/Protein/Fat/H2O
Pre-Workout: Carb (low calorie drink/shake)
W O R K O U T
Post-Workout: Protein (High Protein drink/shake)
Bedtime Snack: Protein/H2O
The Breakfast, first snack, and lunch should be higher Carbs and less Protein.
The second snack, dinner and bedtime snack should be higher Protein and less Carbs.
Saturday, March 14, 2009
Mushrooms: The New Mood Food
Feeling a little blue? Chomp on a portabella! Mushrooms are the only natural
fresh veggie with vitamin D, which can help elevate your mood. And since it's
tough to get enough vitamin D during winter months (due to lack of sunlight),
now is the perfect time to up your intake of the friendly fungus. Mushrooms
also have lots of energy-enhancing B vitamins typically found in meat, so
they're great for vegetarians. And get this.. scientists are creating super
mushrooms enhanced with EXTRA vitamin D by exposing them to fancy
ultraviolet lights.
Feeling a little blue? Chomp on a portabella! Mushrooms are the only natural
fresh veggie with vitamin D, which can help elevate your mood. And since it's
tough to get enough vitamin D during winter months (due to lack of sunlight),
now is the perfect time to up your intake of the friendly fungus. Mushrooms
also have lots of energy-enhancing B vitamins typically found in meat, so
they're great for vegetarians. And get this.. scientists are creating super
mushrooms enhanced with EXTRA vitamin D by exposing them to fancy
ultraviolet lights.
Wednesday, February 11, 2009
Find your balance between food and physical activity
Here are some helpful tips to begin your journey to a new healthier you
Becoming a healthier you isn't just about eating healthy it's also about physical activity. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day.
Make smart choices for every food you eat
The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient -packed foods every day. A healthy eating plan is one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
Stay away from sweetened drinks, especially sodas
Colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. Plus, soda contains phosphoric acid which can drain calcium from your bones and contribute to bone loss.
Drink plenty of water
Your body needs a lot of water so give in to water. Water is not just a way to flush out toxins; if you have more water in your body you will generally feel healthier and fitter.
Stick with Whole Wheat
Whole wheat is actually better for you. It offers more fiber, which helps reduce the risk of heart disease, stroke, cancer, and diabetes.
Sleep
Does sleep really affect health? You bet it does. During sleep, your body is resting and recovering from all the work it has done throughout the day. Your serotonin levels are brought back in line, your muscles relax, and mind is allowed to clear itself in preparation for the next day. If you are not getting the proper amount of sleep, you will notice it in a physical way.
Becoming a healthier you isn't just about eating healthy it's also about physical activity. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day.
Make smart choices for every food you eat
The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient -packed foods every day. A healthy eating plan is one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
Stay away from sweetened drinks, especially sodas
Colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. Plus, soda contains phosphoric acid which can drain calcium from your bones and contribute to bone loss.
Drink plenty of water
Your body needs a lot of water so give in to water. Water is not just a way to flush out toxins; if you have more water in your body you will generally feel healthier and fitter.
Stick with Whole Wheat
Whole wheat is actually better for you. It offers more fiber, which helps reduce the risk of heart disease, stroke, cancer, and diabetes.
Sleep
Does sleep really affect health? You bet it does. During sleep, your body is resting and recovering from all the work it has done throughout the day. Your serotonin levels are brought back in line, your muscles relax, and mind is allowed to clear itself in preparation for the next day. If you are not getting the proper amount of sleep, you will notice it in a physical way.
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