How about those fabulous bike rides in the park! What about grilling barbeque on the deck? Are you down for a little surfing and tanning on the beach? Summer will be upon us in less than six weeks. Not only do we want to enjoy the warm months that are rapidly approaching, we want to look like we are enjoying them. It doesn’t matter if it is ten, twenty, forty, or seventy pounds, just get started! Weight loss should be slow and steady, while focusing on cutting calories and increasing exercise. It is important to refrain from overexerting yourself. Weight loss takes time. I have never been one to acknowledge or accept the idea of dieting. The true meaning of dieting is counting and managing your calories for a specific amount of time in order to reach a target weight goal. This concerns me because it is temporary. What happens when you resume your normal eating habits? You gain weight! I believe in making a complete paradigm in the way we think about food. You can do this by establishing good eating habits. Why not establish a habit of consuming 500-600 calories for breakfast instead of 1,500? If you replace muffins, bagels, pancakes, sausage, grits and bacon with fruit, turkey bacon, cottage cheese, grain cereal, or yogurt, you will probably find yourself 10 pounds lighter on breakfast alone. Do the same for lunch and dinner and lose an additional 10-20 pounds. Wait until you add exercise into the equation. Exercise for thirty minutes per day, four to five times a week and watch additional pounds drop. Of course, this takes determination and discipline. Yet, habits are habits. Once you get used to a routine of eating certain foods, it becomes second nature. Weight management not only helps you look better, but helps you feel better. You will begin to notice an increase in energy and an improvement in health. It is important to monitor the amount of cholesterol you consume. Diets high in cholesterol can lead to heart disease, heart attacks and stroke. Be sure to get a cholesterol screening on a regular basis. Eat fish at least twice a week, preferably those with darker flesh, such as, salmon, herring mackerel, and lake trout. They are high in Omega-3 fatty acids, which lower blood cholesterol. It is also important to eat foods that will not contribute to high blood pressure. Limit your alcohol intake to less than two drinks per day, limit your salt intake, and reduce the saturated fat in your diet. Saturated fat can be found in animal products like milk, cheese, and meat. Let go of the cigarettes or tobacco products! Smoking increases your risk of heart disease and stroke. Try nonfat yogurt, salsa, or nonfat sour cream instead of sour cream or butter on baked potatoes. Try substituting fresh vegetables and tomatoes sauce for creamy sauces, when eating pasta. Substitute basic breads and cereal grains for bagels, muffins, and croissants. A diet high in fruits and vegetables will help you ward off cancer and other diseases because of the cancer-fighting agents contained in them. They contain a lot of fiber and a diet high in fiber decreases your risk of developing colon cancer and other types of cancer. Fruits and vegetables also contain Vitamin A (beta carotene) and C, both of which contain cartenoids and antioxidants. Cartenoids can also be found in dark leafy vegetables, carrots, cantaloupe, papaya, sweet potatoes, and tomatoes. Additional sources of Vitamin C are strawberries, oranges, broccoli, peppers, and tomatoes. It is always best to lightly steam your vegetables. The closer they are to being raw, the higher their nutritional value. People have asked me how exercise can give you energy. It seems as though it takes your energy away because you utilize so much energy when you exercise. This is the farthest thing from the truth. The more you exercise and lose weight, the more energy you get and keep because you are carrying less weight, which takes less energy. The more you exercise, the more you are able to exercise. After you get your weight to a manageable level, monitor or keep a close eye on it. Weigh yourself everyday. That way, you can take measures or do things to nip sudden weight gain. If you find yourself five or ten pounds heavier than your target weight, you should cut back immediately. It becomes a problem when we wait until we are 30, 60, or 100 pounds overweight. It can feel like you’re fighting a losing battle when your weight gain has become too extreme. It is a good idea to make a list of different ways to incorporate walking into your daily life. If you live near a metro transit station, drive there, park your car and ride the train and walk to work. If you are a new mother, get a stroller that will enable you to burn calories while you are walking your baby. Why not take the stairs, instead of the elevator? You would be surprised at how many calories you can burn by gardening, swimming, skating, hiking, and dancing. Believe it or not, you can have fun while losing weight. Exercise, along with a positive attitude, and a healthy diet will help you to manage your weight and improve your health. Exercise does not have to be rigorous to be valuable. You will probably do yourself a disservice by exercising too hard. Take it easy. Just gradually build up your resistance to a manageable level. Always remember that if you can not talk and walk at the same time, then you are walking too fast. If you have any of the following health problems, it is a good idea to talk to your doctor before beginning any exercise program. • Heart trouble • Dizziness or faintness • Chest pains • Diabetes • High blood pressure • Arthritis How to prepare food for a good diet and low calories: • Eat Fish at least twice a week, preferable baked, broiled, or grilled. Reduce serving size to 2-3 ounces. • To reduce fat, use lean poultry and fish, as well as, lean cuts of meat such as top and bottom round and tenderloin. Avoid second servings. Feel free to replace some meats with beans or grains. • Eat at least three to five servings of fruit and vegetables a day. Fruit like kiwi, figs, apples, raspberries, and blueberries are high in fiber and nutrition. Vegetables such as, broccoli, brussel sprouts, beets, cauliflower, carrots, spinach, chili peppers, red bell peppers, squash, sweet potatoes and tomatoes have high nutritional value and are great anti-oxidants (contain cancer-fighting agents). • Eat whole-grain, whole-wheat bread, pasta, tortillas, and cereals daily • Eat cooked dry beans, peas, and lentils regularly • Eat popcorn with no added oil, salt, or butter. • Drink skim milk or 1% milk • You should drink at least 24 ounces of water per day, especially since you will be exercising. • Limit the oil you use for cooking • Steam your vegetables or sautй using wine or a half teaspoon of oil • Use herbs and spices for seasoning, instead of sauces and butter • Salads should be eaten with fat-free dressing or a combination of red wine vinegar and oil • Drink a glass of water in the morning when you wake • Limit your consumption of lean, red meat to no more than four times per month Copyright © 2006 by Pamela Jewell, M.Ed., Ed.S.
Archive for the Category ◊ health fitness ◊
Cholesterol is a word associated with bad health, but cholesterol is actually a natural substance, necessary for our body’s healthy functioning, and cholesterol, like most everything else in our lives, is harmful only in excess. And how is it, then, that the very name, cholesterol, has acquired such bad connotations? Why is that we are always cautioned to ‘have our cholesterol level checked’ and to ‘know our cholesterol number’? To understand this more fully, it is important to know exactly what cholesterol is, what it does, and where it comes from. Cholesterol is necessary for our bodies. Our bodies must have it to maintain good health, and without cholesterol, it would be impossible for our bodies to function. Not all of the functions of cholesterol are known, but some of them are: To make cell membranes, giving them stability and durability, particularly in our nerve tissue, brain, and spinal cord. To make bile, where it aids in the absorption and transportation of fat soluble vitamins, A, D, E and K, which we must have for our health. To manufacture certain hormones. The principal source of cholesterol is from our own bodies. It is made primarily by the liver, and it is sent through the bloodstream to where it is needed by way of special carriers called lipoprotiens. Another source of cholesterol is from our diets. Certain foods, such as meat, eggs and whole-fat dairy products all contain cholesterol. There are other foods we eat, such as foods high in saturated fats and transfats, that cause our livers to make more cholesterol. Cholesterol, like other fats, will not dissolve in liquid, and therefore, it must be carried through the bloodstream, by way of special carriers called lipoprotiens, to where the cholesterol is needed. If more cholesterol is circulating in the bloodstream than is needed for our bodies, it can work with other elements in the blood in the formation of plaque along artery walls. Although cholesterol is a complex substance made up of many subcomponents, the main subcomponents as they are understood at this time, are LDL, or ‘bad’ cholesterol, HDL, or ‘good’ cholesterol, and triglycerides. LDL cholesterol is referred to as the ‘bad’ cholesterol, because it is one of the main components in arterial plaque. HDL cholesterol, on the other hand, helps to reduce plaque by returning excess LDL to the liver and aiding in its excretion. Triglyceride levels correspond to LDL levels.
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One of the biggest concerns that I hear from adults with ADD is that they can’t find a professional who really understands adult ADD. Many people begin with their primary care physician or go through their insurance company to try to get evaluated and/or treated for adult ADD. Some very lucky people do find great professionals on their first try but the majority of people sadly do not. Instead they become even more frustrated which often leads to them not getting any help for their ADD. There are some ways to find professionals who actually “get adult ADD”: Online Listings: There are some websites with listings of professionals who treat adults with ADD. ADDA, the World’s Leading Adult AD/HD Organization has a growing Professional Directory of people who treat adults with ADD. ADD Consults, the First And Only Virtual Online AD/HD Clinic also has a professional directory. In addition to the professional directory, Terry Matlen, MSW, ACSW also offers consultations in which she can help people find professionals. ADD Coaches: In addition to all of the other benefits people can get from working with an ADD Coach they can also get help locating professionals who can diagnose and help treat them. Many ADD Coaches network with other ADD Professionals around the country and the world. Word of Mouth: Try to locate other Adults with ADD who live locally. Many ADD Professionals who do understand adult ADD don’t advertise their services. Many don’t need to because they get plenty of referrals by word of mouth. Joining local ADD Support Groups is a great ways to not only get support but get recommendations for professionals who can diagnose and treat Adults with ADD. Adult ADD Meetups are similar to support groups and their Adult ADD Meetup Website allow for people to communicate with other local adults with ADD.
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Many individuals struggle to achieve their ideal body weight. Many people spend enormous amounts of money on gym memberships, personal trainers, and weight loss pills but achieve minimal results. More than a problem of metabolism and food intake, recent studies show that intestinal parasites can also be responsible for unwanted weight gain. These intestinal parasites enter the human body through different channels like food and water. These parasites may be one among the causes of weight gain and the reason why certain people have trouble losing weight. These parasites hamper the digestive process, which may then cause unwanted weight gain. The presence of intestinal parasites in the human body is usually detected by looking for the following symptoms: · Diarrhea · Nausea or vomiting · Gas or bloating · Dysentery (loose stools containing blood and mucus) · Rash or itching around the rectum or vulva · Stomach pain or tenderness · Feeling tired · Weight loss · Passing a worm in your stool Intestinal parasites present in the body causes the lining of the intestines to become inflamed. Inflammation of the intestinal linings inhibit the consumption necessary vitamins, nutrients, and minerals that aid in the regulation of hormones, metabolism, and blood sugar levels. Parasites consume the food meant for the body and deprive the body of the nutrients and leave it with empty calories. This impels individuals to crave more food — which only leads to more weight gain. In addition to inflammation, parasites in the body produce toxins and acids that destroy body tissues, corrupt the organs, and slowdown the function of the central nervous system. To remove these toxins and waste products, filtration organs like the kidney and liver work harder causing it to slowdown. Delay in these areas may cause individuals to feel tired and sluggish and gain additional weight because of tampered metabolism. The development of intestinal parasites can be avoided by having a healthy diet and proper hygiene. Frequent washing of hands, regular trimming of fingernails, and cleaning bathrooms and the kitchen thoroughly are some of the simple things that can be done to maintain a parasite-free body. Thorough cleaning and complete cooking of food— especially beef and pork, may help prevent the proliferation of parasitic worms. Medical studies show that parasitic infections in the body occur when there is pH imbalance in the body or too much alkaline. Keeping the intestines slightly acidic by consuming two tablespoons of apple cider diluted in eight ounces of water may help prevent and treat this kind of contamination. Parasite cleansing in the body can lead to normal metabolism easier weight loss. In addition, to its cleansing effect, daily doses of this vinegar in water has been proven to control high blood pressure after weeks of use. Medical specialists advice individuals to try natural remedies before taking over the counter medicines. Preventing the development of intestinal parasites should be the goal every individuals. Complete cleansing of intestinal parasites in ones body may lead to normal metabolism and easier weight loss. Food cravings may decrease because more nutrients, minerals, and other necessary ingredients are absorbed by the body. In return, the important internal organs function properly. These factors are healthy to achieve one’s ideal weight. A parasite-free body can make health and fitness goals more attainable.
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Most people first try a hot tub either on vacation, at a local health club or perhaps even at a friend’s house. Hot tubs can be great for relaxing with friends after a hard day at work. They help the body to unwind and relax in a healthy and totally natural way. When initially enquiring about buying a hot tub or spa, many people get shocked when they find out that certain models can cost anywhere between $5000 and $10,000. This puts them out of the reach of a lot of people, but there is a more affordable alternative. Portable spas can cost as little as $2500 to $3500. When you take into account the sheer enjoyment and health benefits associated with a hot water spa, you begin to see that these affordable hot tubs are worth every penny. A portable hot tub or portable spa sits above ground and can be easily installed. They are normally engineered to be one-piece and are molded from highly durable and hardwearing plastic. Many weigh less than 250lbs and can be moved easily by one or two people. Certain portable spas also make use of regular 110V power sockets instead of the higher 220V sockets. This means you can simply use an existing socket to power your portable spa. This is a major advantage because 110V sockets are much more common than 220V sockets. When buying a portable spa it makes sense to buy a cover for it at the same time. A cover will help keep in the heat and help keep the water clean. You should also make sure you know how to keep your hot tub clean. The hot tub should come with a filter but you should also clean the water line on a daily basis to prevent any build up of bacteria, algae or dirt. You will also need to check the sanitizer levels. The sanitizer is what will destroy the bacteria and keep algae levels down. You will need to purchase test strips to test it. You should also check the PH level of the water to prevent corrosion or scaling. On a weekly basis you will also need to oxidize the water with some good non-chlorine shock This will keep your water looking as clean and sparkling. For more information about portable hot tubs and portable spas please visit http://www.aah-spas.com
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It has happened to all of us at some point or another: we were doing so well with our weight loss diet or exercise regime. Then suddenly we fell off the horse and decided that if we had already gone this far we might as well give up entirely. There’s an old Chinese tale about a father and his son who lived on a farm. Together they raised sheep and cared for them. They lived off of these sheep and were able to make money from the sheep’s fur. Every day both the father and the son walked around the field where they were raising the sheep to check that the fence was in good order. One night, the fence broke and some wolves sneaked into the field and ate some of the sheep. The son cried out to his father saying that all was lost and that they were now ruined! But the father simply picked up his tools and took his son to the fence to patch it up. Once the fence had been fixed, the father told his son that just because there was a weakness in the fence it does not mean that it cannot be fixed nor that it is impossible for them to keep raising sheep. Your diet or exercise regime is like sheep, it is always at risk of violated or destroyed. The fence represents your will power and your circumstances. It might happen that you’re too busy to go to the gym or go jogging every morning for a period of time. It might happen that you were forced to stop at a fast food joint on the side of the high way. It might happen that you cave in to eating some chips, some chocolate, or any one of your other cravings. But that doesn’t mean you should give up and let your sheep continue to be eaten by wolves. After you’ve stuffed yourself with what you know to be unhealthy food: stop and think about it. It’s not the end of the world. If you go end up on a binge of food, you don’t need to eat more bad food to “get it out of your system”, to feel better or to make sure it never happens again. You will be faced with times where you want to eat something unhealthy, or you want to sleep in and skip your step class. No problem, but don’t let that one incident ruin your motivation or your commitment to your diet or exercise regime. It happens to everyone, but if you’re one of the people who is able to pick yourself up and fix the fence you’ll be able to keep losing weight and get healthier. I hope this story has helped you to understand that not all is lost if your resolve waivers for a day or a week, or what have you. You are the boss of yourself and you can chose to return to eating healthy foods and working out on a regular basis without any fear. Trust in yourself and make sure you keep your eyes focused on the goal since that’s what keeps us all motivated.