Mcfarlanei Weight Management and Wellnes Tips

Behavior Modification - When and How to Seek the Best Intervention

2013-12-06T15:13:00.004-08:00

When It's Time for A Behavior Modification

Day after day many of us continue to struggle with mood problems or negative attitudes; what we really need is a bit of behavior modification, but it's possible that we might not be aware of it, or could be in denial. If you have noticed that you are often depressed or your moods have become extreme, recurrent, and difficult to break free of, or have found yourself over and over again engaging in destructive or restrictive behavior, it might be time for some form of behavior modification. However, the question is, how will you be able to tell what type of intervention is right for you?

Where to Seek Intervention

If you have no support system, and have to do this by yourself, there are many ways to approach this. First, you may ask someone you know who had already undergone intervention therapy for his/her negative behavior and has demonstrated changes in ways that seem positive to you. Another way you can do this is to check with local consumer groups or with a women's centers, if you are a female.

Other places you may call, are, the departments of psychology, counselling, education, nursing, or social work at a nearby hospital, college or university. If none of these sources is available or you don't have access to the internet --- and the "good old" Yellow Pages is your only guide --- Please bear in mind that the size of the advertisement and the flashiness of the layout in the yellow pages has very little to do with the skill of the Behavioral Therapist.

How to Select A Therapist Who May Offer the Best Intervention

Once you have made an initial selection, you should request a consultation. This will commit you to nothing but a single visit which will allow you to make up your mind whether you feel this particular Therapist would be able to help you with your problems or not. At the time of consultation, find out whether or not the Therapist is licensed or certified by the state. Inquire about the Therapist's educational background and therapeutic orientation. Also, think about whether or not you would feel comfortable in such an intervention program.

Pay close attention to the Behavioral Therapist's techniques and also to some of the things that seem to be his or her values -- see if they are compatible with yours. Find out how frequently the therapist will expect you to meet with him or her and how long the treatment is expected to last. Also, make sure you ask about the fees.

The Task Force on Consumer Issues in Psychotherapy of the American Psychological Association has prepared these nine important questions that you should be prepared to ask yourself and should be able to answer, after your initial consultation:

Did I have positive feelings toward the therapist?Could I trust this individual?
Was I treated as an ill person or a human being?
Was I satisfied with the therapist's answers to my questions?
Were the answers to my questions direct or evasive?
Was I taken seriously?
Was I treated with respect?
Was I comfortable with the office atmosphere?
Am I comfortable With the therapist's suggested plan of treatment?
Were the fees for services reasonable?

If you find yourself having a negative impression of the therapist, there is no point of continuing the relationship. If you are having a rather hard time making up your mind, think about the meeting, perhaps even scheduling a second session before making a final decision. Remember, you are not obligated to enter treatment with this particular therapist. As a matter of fact, you are buying services from a professional, so the choice whether or not to enter treatment with him or her is yours. If and when you decide to enter treatment, please note that you have the right to discontinue therapy at any time.

Conclusion

Always remember that not because another person says a therapist is great, that simply means you will also find him or her to be a great person! In fact, that individual might have offered counselling that worked for their problems but might not be the best behavioral therapist for the type of behavior modification you might need. It's wise to ask for recommendation, but you should also be prepared to do your own follow-up or evaluation.

Diabetes Dilemma - Shoes Tips To Prevent Foot Complications

2013-11-12T15:56:00.000-08:00

According to the National Diabetes Information Clearinghouse (NDIC) 2011 statistics, about 215,000 people younger than 20 years have diabetes (type 1 or type 2). This figure represents a 0.26 percent of all people in this age group. There are others who have not been diagnosed, however, no data is currently available for this group

Type1 diabetes previously known as juvenile diabetes and diabetes mellitus --type11, or adult onset diabetes, have both known to take a major toll on the feet of individuals. As a result, a large percentage of people with diabetes often end up with AKA (Above Knee Amputation) or BKA (Below Knee Amputation). For this reason, if you are diagnosed with either of the above types of diabetes, your choice of shoes is very important.

Again, because of the impact of diabetes on the nerve and blood vessels of the feet, if you are a diabetic, taking care your feet -- which includes avoiding flip flops, open toe shoes, tight shoes, and other types of footwear -- is of paramount importance!

Important Shoes Recommendation
Seams, rough areas, or torn pieces in any shoes that are worn by diabetics can cause excess pressure or irritation that may result in blisters which can exacerbates into sores or wounds over time; so you should always make sure you thoroughly inspect the inside of your shoes. You should also practice changing the pressure points off your feet throughout the course of the day, especially if you have been diagnosed with diabetic neuropathy. You can do this by simply changing or temporarily removing your shoes, after every 5 hours of wearing them during the day. This will also help to reduce swelling.

Always try to wear comfortable, good-fitting shoes that has plenty of room in them. You shouldn't buy shoes that fit too closely, hoping that they will eventually stretch over time. Closely fitted shoes will only create a tremendous amount of pressure on the feet, which is not good, especially when you have experienced nerve damage in the feet. Severe nerve damage in the feet may prevent you from being able to sense pressure from poorly fitted shoes.

The tip of your shoes should be at least 1/2 to 1 inch in distance from your longest toe. You should wear only shoes made of leather, or other breathable materials. Plastics, and other materials that don't breathe are not suitable choices. Thong sandals, pointed or open toe shoes, high heels, flip-flops, or other sandals, are not recommended either. It's better to wear shoes that can be easily adjusted. Preferably, they should have laces, Velcro, or buckles.

Special Designed Shoes for the Diabetic
There are shoes specifically designed for people who have been diagnosed with diabetes. These shoes are highly recommended. If you have medical coverage, you can purchase these special diabetic shoes through your insurance.

Based on finding, Medicare will cover the cost of one pair of these shoes plus inserts, for people with diabetes, if you can prove that you have a medical need for them. However, your insurance company will need proof that they are necessary and reasonable for protection of insensitive feet or nerve damage in the feet.

To qualify for a pair of these diabetic shoes through your health insurance there are certain steps that you have to follow. One of these steps for example, is that your doctor has to complete a certificate of medical necessity for therapeutic shoes and document the need in your medical records. If you don't have medical insurance, you will have to pay out of pocket.

Conclusion
To summarize, anyone who has been diagnosed with diabetes, a comfortable fitting pair of shoes based on the above recommendations, is very important. Another important thing to remember is that, a Diabetic shoes may not appear fashionable, but they are highly recommended, especially for people with diabetic neuropathy and other foot complications. Remember, It's not about fashion, your health comes first!

Invasive Breast Cancer - The Benefits of Exercise

2013-11-06T10:09:00.002-08:00

Breast Cancer
Based on findings, carcinoma of the breast is one of the most prevalent forms of cancer in white females aged 40 years and older. An average of 183,000 new cases of breast cancer are diagnosed each year, which means that one of every nine females will have breast cancer at some time during her life, and the re-occurrence rate is very high. Breast cancer is the leading cause of death in women between the ages of 40 and 60 years. Despite experiencing a decrease over the last decade, its incidence still remains high amongst women in the U.S. and other developed countries.

The primary risk factors for breast cancer include a positive family history, as well as a personal history of cancer, first menstrual period at an early age, menopause at a late age, reproduction patterns such as giving birth to a first child after the age 30 or no childbirth, lifestyle, and a diet high in fat.

Whereas factors such as childlessness, obesity due to high-fat diet in menopausal women and alcohol consumption, etc, increase the risk for breast cancer, physical activity and breastfeeding were found to be the preventative measures against its development.

Invasive Breast Cancer – The Benefits of Exercise
Currently, there are two types of breast cancer:

1.Non-Invasive or Insitu
2.Invasive

Non-invasive or insitu breast cancer means the cancer does not invade or multiply in other cells. Presently, an insitu ductual carcinoma of the breast has been found to be the most frequent form of non-invasive breast cancer. However, it’s believed that exercise doesn’t offer any benefits against the risk of developing this type of cancer. On the contrary, studies have shown that exercise can decrease the risk for invasive breast cancer.

Invasive Breast Cancer and Exercise
It was discovered that physically active menopausal women have a 14% less chance of developing invasive breast cancer compared to sedentary menopausal women. It was found that moderate to intense physical activity in general decreases the risk of developing breast cancer by 8% and 14% respectively.
In fact, based on finding, an expert report published by the World Cancer Research Fund (WCRF) in 2007, as well as in its updated version in 2010, confirmed that there is enough evidence on the protective effects of physical activity. However, this evidence is somewhat more convincing in the case of menopausal women, according to this report. The important question is however, how does physical exercise help to decrease the risk of invasive breast cancer?

How Does Exercise Work
Physical activity helps in many ways to reduce the risk of developing invasive breast cancer. In fact, there are several theories in support of this. It’s believed that a reduced cancer risk is mediated by regular exercise, which reduces levels of glucose and insulin and increases levels of corticosteroid hormones.

Exercise also increases levels of anti-inflammatory cytokines and augments insulin-receptor expression in cancer-fighting T- Cells. Physical activity has also shown to increase interferon production, stimulates glycogen synthetase, augments leukocyte function, and improves the metabolism of ascorbic acid – all of which blunt the formation of cancerous tumors. Another logical reasoning is that regular exercise may exert beneficial effects on the process of provirus or oncogene activation.

Studies
Based on a 1997 article published in the New England Journal of Medicine, 25,624 premenopausal and postmenopausal women participated in a study designed to investigate the benefits of physical activity in women with breast cancer. The end result confirmed that physical activity protects against breast cancer, particularly among premenopausal and younger postmenopausal women. They found that vigorous physical training and even moderate exercise can interrupt the menstrual cycle, perhaps by suppressing the pulsatile release of gonadotropin-releasing hormone. This effect of physical activity may lower a woman’s cumulative exposure to estrogen and progesterone, thereby inhibiting carcinogenesis in the breast.

conclusion
With all the above reports, studies, and scientific theories, hopefully sufficient evidence was provided here on the benefits of exercise in reducing the risk of invasive breast cancer, in particular from a hormonal standpoint. Although other contributory factors of breast cancer in general such as obesity, diet, lifestyle weren't adequately addressed, we already aware of the benefits of exercise when it comes to these.

Why Diabetes May Lead to Foot Amuputation

2013-02-26T12:15:00.002-08:00

Type 1 or type 2 Diabetes can result in serious physical limitation. Damages to blood vessels in the feet as a result of diabetes mellitus, Juvenile diabetes or any other type of diabetes can often result in a reduction of blood supply to the feet. With an inadequate blood supply to cuts, small sores, abrasions, blisters, or even tears in the skin, healing tends to be much slower than normal, and these openings in the skin may gradually develop into deeper ulcers or wounds even with proper medical interventions.

People with diabetes may also develop what is known as diabetic neuropathy -- a condition that may cause them to eventually lose all the sensation in their feet due to severe nerves damage. If all the sensation is lost in the foot this may further complicates the situation which may eventually lead to foot amputation.

Below are several reasons most people with diabetes have such high rate of foot amputation:

People with diabetes should get their feet examined by their health care providers at least once per year to learn whether or not they have nerve or blood vessel damages. Yet, the majority of them don't usually do so.

Some of these individuals have been walking around the house bare- footed or in an open pair of slippers, instead of wearing a comfortable pair of close-up shoes. Open shoes makes people with diabetes more susceptible to cuts. With no sensation in the foot, if they should step on sharp objects lying around the house, or scrape their feet against sharp edges they might not be able to feel it.

They might have been trying to get rid of calluses or bunions by pricking or cutting on them, not realizing that diabetic sores heal much slower than the ordinary.

There is also the possibility that some diabetics aren't checking their feet and toes daily, although they already knew that they had some nerves or blood damages or current food problems. Most diabetic don't carefully examine the top, sides, soles, heels, and between toes for sores, bruises, cuts, blisters, ulcers. They don't take into consideration that these issues with their skin may be present, but because they have no sensation in their feet, they may not notice it.

Those who are unable to check their own feet due to poor vision or physical limitations, fail to ask family members or caregivers to assist them where necessary. They also do not know that there are special mirrors that they can use to check the sole of their own feet.

Many of these individuals have not been using lukewarm water and mild soap(strong soaps may damage their sensitive skin) to gently wash their feet and between toes daily.

Because they may have lost sensation in their feet, they aren't able to sense the true temperature of their bath water, and it's possibly that no one had ever advised some of these individuals before, not to place their feet in bath water before testing the temperature with their finger, elbows, or even with thermometer. As a result, they ended up with serious foot burns.

Moist areas promotes the growth of fungus and bacteria, which may lead to athletes foot and other serious infections; this may diabetics do not know. As a result, they fail to gently and thoroughly dry their feet, especially between the toes.

They do not know that if the feet or in-between toes or too dry, this may cause the skin to crack which may possibly lead to other serious infections, so they have not been applying lotion, petroleum jelly, lanolin, or oil to their feet. At the same token, they do not know that while feet should be greased, between toes shouldn't -- they should remain free from moisture.

Many people who have been diagnosed with diabetes do not know that they shouldn't keep long toe nails, because they might tear and cause serious problems. Another important thing they neglect to do is to ask a Podiatrist if it's okay for them to trim the nails or what's the proper or safest way to do this.

Even though they were diagnosed with diabetes, many of these people continue to wear shoes that are either too high, too close(longest toe should be at least 1/2 inch away from tip of shoes) or have inner seams that may cause blisters or calluses

Conclusion
Proper foot care is something that all pre-diabetics as well as all individuals with diabetes mellitus, juvenile diabetes and all other types of diabetes should practice. Because diabetes can cause nerves and blood vessel damages of the feet, people with diabetes are usually more susceptible to developing foot wounds which may eventually lead to foot amputation.

(C) I. McFarlane 2013

Why You Should Protect Your Kidneys

2012-09-14T07:26:00.001-07:00

You shouldn’t take your kidneys for granted; They function so discretely, efficiently, and in most people continuously, throughout their lifetime without the slightest problem. One only need to have some knowledge about the consequences of kidney failure, however, or just talk to a victim of this condition, to understand how important these organs are to survival and how hard it is to initiate their natural functions.

Based on research, diabetes is the most common cause of kidney failure in the United States. If you have diabetes, over time, this can lead to serious damage of your kidneys. Kidney damage as a result of diabetes is called diabetic nephropathy. This usually begins long before you have any symptom.

Because your kidneys works as filters to clean your blood, if they are damaged, they will lose their exquisite abilities to cleanse the blood. As a result, waste and fluids will build up in your blood stream instead of leaving your body.

Other ways in which your kidneys can be damaged include the following:

Urinary tract contamination by bacteria from feces

An autoimmune attack on the kidneys by white blood cells may block and destroy glomer uli (blood capillary)

Poisoning from mercury, lead or certain solvents causing tissues damages

The nephrons(small tubes that do the filtering) of the kidney are so numerous and so deficient that even if two-thirds of these tubules are destroyed, the individual can still continue to live a fairly normal life. However, if the number drops to 10 or 20 percent, the person can experience severe tissue swelling as a result of salt and water retention, a well as buildup of urea, hydrogen and potassium ions, and other metabolic byproducts. This will cause the blood to become very acidic and can lead to coma. Furthermore, death is eminent if the pH of the blood falls below 6.9.

If the damage continues, your kidneys could fail. In fact, People with kidney failure need either dialysis or a kidney transplant. If it hadn’t been for the invention of an artificial kidney or kidney dialysis machine, which works via simple diffusion to take over some of the kidney’s blood-cleansing functions, many people with bad kidneys wouldn’t be living at this moment.

This is how the dialysis process works: when the machine is turned on, blood containing waste from the patient’s artery is routed through a long, porous membrane bathed by a solution much like normal blood plasma. As it passes through, the wastes diffuse into the solution (from the region of higher waste concentration to lower waste concentration). After circulating a number of times through many meters of tubing and back into the body, the patient’s blood is adequately free from wastes to allow normal activity -- at least for a while.

The dialysis machine unfortunately has some serious drawbacks: Although it has the ability to perform filtration is not able to carry out neither the re-absorption nor the secretion activities of a living kidney. Another problem is that, the patient’s blood must be treated with an anticoagulant(a blood thinner) so that it does not clot as it passes through the machine, then treated again with a coagulant as it reenters the person’s body so that he or she won’t bleed too easily.

Because of the drug treatments, the artificial kidney can only be used every two or three days, and due to the slowness of waste diffusion, each session may last from 5 to 10 hours. Also, the use of anticoagulants allows infections to occur with distressing frequency.

Finally, new studies show that the way a dialysis machine is routinely disinfected can make a difference between a patient’s survival and death by infection. People with kidney failure are literally captives of the dialyzer: it helps them to live much longer, but at the same time, diminishes the quality of life, consumes much of their time, and can even cause them to die if the machine is not maintained properly.

Presently, the only alternative to this captivity is Kidney transplant. However, this alternative comes with its share of problem --- Kidney Donors are limited to blood relatives or others with closely matching tissue types. Even with this careful screening, the patient may need long-term drug therapy to suppress immune rejection (kidney rejection).

Although thousands of people are saved each year by dialysis machines and Kidney transplants. Many have also died from kidney failure as a result of unhealthy lifestyles.

A simple urine test can be done to detect Kidney damages. If a small amount of protein is found in your urine this is usually an early sign . A blood test can also help determine how efficiently your kidneys are working.

Conclusion
You can protect your kidneys from the damages caused by diabetes by simply adopting positives lifestyle which include eating right, exercising regularly and getting frequent medical checkups. If unfortunately your kidneys are already damaged, you can keep them from getting worse by simply controlling your blood sugar and blood pressure, taking your medicines and adhering to the right diet such as eating moderate amount of protein. Because metal poisoning can also damage your kidneys, you should protect yourself from these environmental hazards as well.

Pregnancy Diet and Spontaneous Abortion

2012-09-11T18:45:00.001-07:00

Sometimes there is really no explanation as to why some pregnant mothers have experienced a spontaneous abortion. However, prior to becoming pregnant, it’s of paramount importance that a woman at least try to be aware of some of the most common known causes of such traumatic mishap. Although she may not have control over all the possible reasons, she definitely has control over certain things such as her diet.

What is a Spontaneous Abortion?
A “spontaneous abortion“, which is also known as miscarriage, occurs when a baby (fetus) is lost spontaneously before the 24th week of pregnancy. After this time, the death of a baby is called a 'stillbirth'.

Based on findings, the causes of a spontaneous abortion cannot always be determined. However, the following are the most common known causes of a miscarriage in the first third of pregnancy (1st trimester):

Chromosomal abnormalities(most common)
Collagen vascular disease (such as lupus)
Diabetes and other hormonal problems
Infections
Congenital (present at birth) abnormalities of the uterus
Fibroids

Other Factors

Ovulation Test kit

Age of the Pregnancy
Maternal Trauma
Improper implantation of the egg into uterine
Lifestyle of a pregnant woman (drug usage, exposure to harmful environmental agents etc)

Pregnancy Diet
Although the above listed are some of the most common known causes of miscarriage, another factor not listed above is pregnancy diet or a female’s diet during pregnancy. It might come as a surprise to many to know that the lack of or overuse of certain nutrients as well as the consumption of certain types of food product specifically, can also lead to spontaneous abortion.

In fact, it has been discovered that ingesting excess amounts of vitamin A can become toxic, and fish with mercury exposure such as sharks, swordfish, or even canned tuna, increases risk of spontaneous abortion, and so does unpasteurized dairy products, and undercooked meats.

Undernourishment
Based on findings, malnourished pregnant women also often have spontaneous abortions, give birth prematurely, or lose their babies shortly after birth. In countries ravaged by famine or war, in place like Somalia or Rwanda, the effects of malnutrition on child development are clear. There are high rates of miscarriage and failure to thrive, unless immediate dietary adjustments are make. Even in developed societies such as the United States, it is believed that an estimated 3-10% of all live births show indications of fetal malnutrition. According to researchers, most fetal malnutrition occur in low-income families.

Recommendations
Counseling about nutrition during pregnancy and weight gain helps protect the health of the pregnant woman and baby. Based on the recommendation, three meals each day consisting of a balanced diet with increased intake of calories and protein are generally sufficient. Women who are pregnant are advised to increase their daily diet by the following amounts of nutrients:

300 additional Kilocalories
5 to 6 grams of protein
15 milligrams of iron
250 mg of calcium
400 to 800 micrograms of folic acid

Conclusion
It's an indisputable fact, that good nutrition during pregnancy is of paramount importance. If a woman doesn't not have the right food to eat, doesn't know what to eat or foods to avoid during pregnancy, this can lead to a spontaneous abortion. To lower the risk of this occurring, a pregnant female needs to adhere to the diet recommended by her health care provider. She should also be careful not to overuse supplements. All pregnant females are advised to do their own research and also consult with their health care providers with any question or concern and for further recommendations.

Aging Process is Natural But Premature Aging is Often Due to Lifestyle

2012-08-28T12:00:00.001-07:00

Smoking, drinking and unhealthy eating can affect one's health

As the aging process gradually takes it's toll on our bodies, everyone is looking for anti-aging products and age regression tips. Sometimes it's hard to accept, however, the aging process is natural -- the natural wear and tear of our bodies occur slowly over a period of time. By the time most people reach their adult stage of life, they have already gotten to the peak of their physical agility, speed, and strength. Yet, silently and almost unthinkable, psychological aging has already begun.

Although many individuals still consider themselves as being in prime physical condition, the potency of their heart and lungs have begun to slowly declines and so does the tone and strength of each muscle. Even if their weight remains unchanged, the ratio of fatty tissue to muscle increases. The first tiny wrinkles appear beside the eyes. Along the corners of the mouth "laugh lines" begin to appear, and skin changes start to occur as it gradually loses its elasticity to the natural aging process. There is also a decline in the sharpness of one’s vision and hearing

By middle adulthood most of these physical changes have become very obvious. Because society places a high value on youthful appearance, a lot people are often troubled by these obvious physical changes brought on by aging. Men and women often try to reverse, slow down, or conceal these (sometimes hard to accept) signs of aging. As a result, the skin and beauty market has literally become a multi-million dollar industry overnight! Various brand of Anti-aging products and anti-wrinkle creams have been showing up on the shelves of pharmacies, supermarkets and retail stores across the nation.

However, not all of these physical changes are as a result of the normal processes of aging. The truth is, quite often, premature aging, and also many of the physical changes that a lot of people have experienced, are due to poor health. Others are also due to bad habits or chronic abuse, such as improper nutrition, smoking , the abuse of alcohol, and overexposure to direct sunlight.

Some changes are due to simple disuse --- Lack of exercise for example, speeds up the loss of muscle mass, strength, and tone; decreases joint mobility; accelerates aging in the cardiovascular and respiratory systems; promotes obesity; and hastens the bone loss seen in individuals with osteoporosis.

Anti-aging products or age regression supplements will not be able reverse the premature aging we have brought on our bodies through years of neglect. A lot of us have been ignoring the steps we need to take in order to slow the aging process. Instead, we continue to indulge in numerous unhealthy behaviors, such as a poly-substance abuse, eating improperly, avoiding exercise even though we are aware of its importance to our bodies. Unless you start adopting some positive behavior early, you too might find yourself becoming a victim of premature aging.

Wellness Definition

2012-08-27T08:05:00.001-07:00

Six Dimensions of Wellness

What is Wellness? When defining wellness, to simply say it’s the absence of disease is just too vague! Wellness means more than just the absence of disease. According to health and physical fitness experts, it’s an all-inclusive umbrella that encompasses several components that are all geared towards health. The following are believed to be the six dimensions of wellness:

1.Physical
2.Emotional
3.Intellectual
4.Social
5.Environmental
6.Spiritual

Because all these dimensions are interrelated, each one of them usually affects the others.
The fact that wellness is more than just the absence of disease, to achieve a state of wellness, it requires implementing positive programs to change behavior in order to improve health, quality of life, promote longevity, and to achieve a sate of total well-being.

Physical Health - to address you physical component for example, you will have to start thinking about:

Physical Fitness
Regular Medical Physical Fitness Exams

Emotional Health - in addressing the emotional component of your health you have to at least try to develop:

Good stress management skills

Intellectual Health- your level education or degree of intellectuality in health education can positively or negatively impact your wellness. Through health education you can learn about and take appropriate action in the following areas:

Cardiovascular risk reduction

Proper nutrition

Cancer prevention through smoking cessation

Substance abuse control

Prevention of unsafe sex

Safety - seat belt wearing

Social Health - what about social health or in other words the manner in which we interaction with others around you? If you are not socially healthy you might be unable to make friends or get along with people. This can have a negative impact on our mental,physical, emotional, and spiritual health. This is also one example of how one component of wellness can affects all the others.

Environment Health - avoiding all the negative health factors in your environment( the environmental factors that can potentially affect your health) is also of paramount importance.

Spiritual Health - If you can find ways to avoid negativity and improve your spirituality on a daily basis is also good for your health.

To summarize, in order to attain wellness, you will have address several other factors that can affect the six dimensions of wellness, such as: substance abuse control, physical fitness, smoking cessation, sexuality, safety, stress management, safety, stress management, medical physical exams, cardiovascular risk reduction, health education, nutrition, spirituality,and cancer prevention.

2012-08-26T20:03:00.000-07:00

What Can I Do To Lose Weight?

2012-06-03T21:52:00.000-07:00

It‘s common for many people to ask the question, what can I do to lose weight? Below are some General Guidelines For An Exercise-Weight Loss Program:

1. Set goals -- Goals are extremely important. In fact, goals are considered essential to motivate changes and provide a plan of action. However, according to experts, goals are more effective when they are well-planned, personalized, and written.

It’s recommended that you should also put specific objectives in writing, to help you reach each goal. For example, a goal might be to achieve recommended body weight. Several specific objectives could be to :
a. Reduce your weight by an average of 1lb per week.
b. Exercise for at least 30 minutes, five times weekly in the proper target zone.
c. Assess your body composition every two weeks.
d. Limit consumption of fat to less than 25% of total calories.
e. Exclude all pastries from your diet during this period.

2. Start slowly -- The suggestion is that the initial stage of an exercise weight-loss program for a previously sedentary, overweight person should be developmental in nature and should not include an initial high total energy output. During the initial stage, the individual should be urged to adopt long-term goals, personal discipline, and a restructuring of both eating and exercise behaviors.

It often believed to be counterproductive to include unduly rapid training progressions because many obese men and women initially demonstrate psychological resistance to increasing physical activity. If you are trying to lose weight, slow walking should be replaced by intervals of walking and jogging that can eventually lead to continuous jogging, during the first few weeks or months. It takes a period of at least 12-weeks for any meaningful changes to occur. Behavioral modification should also be applied to a person’s daily lifestyle. For example, walking or bicycling can replace the use of the automobile, stair climbing can replace the elevator, and manual tools can replace power tools.

3. Regularity is the key -- Exercise frequency is of paramount importance when using exercise for weight control or weight loss. Exercise specialists believed that at least 3 days of training per week is required to bring about meaningful changes in body composition through exercise -- and more frequent exercise is even more effective. They feel that more than likely, this effect is the direct result of the added calorie burning required by the extra exercise. For an individual who is trying to lose weight, generally, it’s recommended that each exercise session burn at least 300 Kcal, even though the threshold energy expenditure required for weight loss is probably highly individualized. This can be achieved with 30 minutes of moderate to vigorous running, swimming, bicycling, or walking, for at least 60 minutes.

The table above illustrates the effectiveness of regular exercise on weight loss in six sedentary, obese young men who have participated in an exercise program 5 days each week over a period of 16 weeks. They all walked for 90 minutes each session. The researchers found that the men lost an average of almost 6kg of body fat, representing a decrease in percent body fat from 23.5 to 18.6%. In addition, exercise capacity improved, as well as the level of high-density lipoprotein cholesterol (15.6%) and the ratio of high-density to low-density lipoprotein cholesterol (25.9%).

Conclusion
For those who are currently interested in losing weight, the question is not what can I do to lose weight? But rather, will I be willing to adhere to the above guidelines for an exercise-weight loss program?

The Ketogenic Diet

2012-06-01T14:38:00.004-07:00

Out of curiosity, you may have asked yourself the question, what is the ketogenic diet? Well, the above diet is hailed by some weight watchers as a safe and effective way to lose fat but is considered by many experts as one of the many extremes of dieting that is unsafe to your health.

Many professional organizations have argued strongly against certain dietary practices, particularly the extremes of fasting and the low-carbohydrate, high-fat, and high-protein diets. These practices, in particular, are a major concern to those who work in the fields of sports medicine and athletics, where reports consistently document that athletes frequently exhibit bizarre and often pathogenic weight-control behaviors, according to findings.

Ketogenic Diets
With ketogenic diets, the emphasis is primarily on carbohydrate restriction while generally ignoring the total caloric content of the diet. Those in favor of these diets believe that the body will use up significant lipids for energy with dietary restrictions of carbohydrates. This leads to an excess in the plasma ketone bodies(byproducts of incomplete lipid breakdown resulting from inadequate carbohydrate catabolism) that supposedly suppress the appetite.

The ketones that end up in the urine represent unused energy, the elimination of which further contributes to the weight-loss effort. Some extremists firmly believe that this energy loss is so great dieters can consume all they wish as long as carbohydrates are restricted. It's believed that at best, the energy lost by urinary excretion of ketones probably equals only 100 to 150 calories a day.

However, contrary to the above belief, some experts contend that this would account only for a small weight loss of approximately 0.45kg per month --- not very appealing when the major source of food is a liquid intake that may be as high as 70% of the calories consumed. Also, any initial weight loss may be due largely to dehydration caused by an extra solute load on the kidneys, increasing the excretion of water. Such water loss is of no lasting significance in a program designed to reduce body fat.

Studies have shown that low-carbohydrate diets can also potentially result in a significant loss of lean tissue, as the body mobilizes amino acids in muscle to maintain blood glucose by gluconeogenesis. This is certainly an undesirable side effect of a diet designed to speed up body fat loss.

Based on findings, compared to a standard, well-balanced, low-calorie diet, the ketogenic diet offers no advantage in aiding in the loss of body fat. It has been argued that this diet is potentially hazardous in several ways. It can cause the serum uric acid levels to rise; alter electrolyte concentrations, initiating undesirable cardiac arrhythmias; cause acidosis; aggravate kidney problems due to the extra solute burden placed on the renal system; raise blood lipids; exhaust glycogen reserves to contribute to a fatigued state, and cause relative dehydration. This diet is definitely contraindicated during pregnancy because dietary carbohydrate is essential to fetal development.

Conclusion
The ketogenic diet is just one example of the extremes of dieting; Presently, the extremes of dieting are insurmountable in the weight loss arena. The extent to which some people are willing to lose weight is unbelievable. However, most weight loss approaches, such as the carbohydrate restriction diet, are certainly not safe, based on the negative health issues mentioned above that may result from such a diet. So, again, a better approach to dieting is to consume well-balanced, low-calorie diets along with regular exercise.

How to Enjoy Jogging

2012-05-29T21:29:00.001-07:00

Jogging is one of the most popular form of exercise and can be both enjoyable and rewarding if done the correct way. However, one of the reasons you don’t find more people jogging is simply because
many people started out jogging at too high a speed, which results in an inability to continue for an adequate length of time to accomplish the desired amount of total work; quite frequently, this causes people to dislike jogging. This problem can be avoided if they jog at a speed slow enough to allow conversation and use work-relief intervals, which for beginners is slow jogging for a few seconds, then walking, then slow jogging, and so forth.

Here is an example of such a progression in this beginners’ jogging program below(Note: As the individual becomes more fit he/she will eventually be walking less and/or jogging more).

Beginner's Jogging Program

Rules to Follow

1. Finish the Walking Program before you begin this program.
2. Start each session with walking and stretching
3. Take note of new aches and pains.
4. Don’t move on to the next level if you are not comfortable.
5. Remain at the low end of your target heart rate(THR) zone; record your heart rate for each session.
6. Try the program on a work-a-day, rest-a-day basis.

Stage 1. Jog 10 steps; then walk 10 steps. Repeat five times and take your heart rate. Stay within THR zone by increasing or decreasing walking phase. Do 20 to 30 min of activity.

Stage 2. Jog 20 steps; walk 10 steps. Repeat five times and take your heart rate. Stay within THR zone by increasing or decreasing walking phase. Do 20 to 30 min of activity.

Stage 3. Jog 30 steps; walk 10 steps. Repeat five times and take your heart rate. Stay within THR zone by increasing or decreasing walking phase. Do 20 to 30 min of activity.

Stage 4. Jog 1 min; walk 10 steps. Repeat three times and take your heart rate. Stay within THR zone by increasing or decreasing walking phase. Do 20 to 30min of activity.

Stage 5. Jog 2min; walk 10 steps. Repeat two times and take your heart rate. Stay within THR zone by increasing or decreasing walking phase. Do 20 to 30 min of activity.

Stage 6. Jog 1 lap (400m, or 440 yd) and check your heart rate. Adjust pace during run to stay within the THR zone. If heart rate is still too high, go back to Stage 5 schedule. Do 6 laps with a brief walk between each.

Stage 7. Jog 2 laps and check heart rate. Adjust pace during run to stay within the THR zone. If heart rate is still too high, go back to Stage 6 activity. Do 6 laps with a brief walk between each.

Stage 8. Jog 1 mile and check heart rate. Adjust pace during the run to stay within THR zone. Do 2 miles.

Stage 9. Jog 2 to 3 miles continuously. Check heart rate at the end to ensure that you were within THR zone. Source: Franks and Howley 1989

Food and Calories - Do You Really Know How Much Calories You are Consuming?

2011-05-28T08:56:00.000-07:00

A large percentage of people in the U.S. are concerned about their present weight and have been doing all they can to address this issue. However,they do not have sufficient knowledge about food and calories. They believe they are doing everything that's right, yet they still do not have a slight clue as to the number of calories each of the major food group contains per gram. Having neither this information nor the assistance of a trained person, makes it even more difficult or rather impossible for them to calculate the total amount of calories they have been consuming each meal.

The three main food groups are Fat, Protein and Carbohydrate. Fat contain 9 calories per gram; Protein and Carbohydrate each contains 4 calories per gram. Because some people often tend to have a glass or two of alcoholic beverages during or after meal or even at some other point during the day,it is also important for them to know that each gram of alcohol contains 7 calories. Please be careful - looking at just the total grams that each group of food contains can be a bit misleading!

Calculating Calories
Total Calories
Example
An individual eats a meal containing 140g(grams)of carbohydrate,80g of fat and 50 grams of protein. To calculate the total calories consumed from this meal, the individual may instead calculates the total grams of food consumed which is 270(i.e.140+80+50). Please note that he/she only has only accounted for the total amount of grams or weight of this meal, but have not calculated the overall amount of calories the body has obtained from this meal.

In the case above,560 (i.e.140x4)calories are from carbohydrates,720 (80x9)calories from fat,and 200 (i.e.50x4)calories from protein. This adds up to a total of 1480 calories (i.e.560+720+200). This is the correct method to manually calculate the total overall amount of calories obtained from this hypothetical meal above.

Total Percentage Calories
Using this same scenario above,the total percentage of this meal in the form of fat is(80/270x100)grams. For simplification,this is the total grams of fat divided by the total overall grams of protein,fat and carbohydrates all combined, multiply by one hundred, which is equal to
29.6%.

What percentage of this total gram of food is in the form of protein? (50/270x100)which is equal to 18.5%.

The percentage of carbohydrate is(140/270x100),which is equal to
51.9%
As you can see the entire meal represents 100%. Fat is 29.6%; Protein is 18.5% and carbohydrate which accounts for 51.9% - is a little over half of the entire
meal.(29.6% + 18.5% + 51.9%)= 100%
Conclusion
When it comes to food and calories,it's important that we know the total amount of calories per gram each food item contains,and also the dietary guidelines for Americans. Without this knowledge we are faced with the risk of becoming overweight, underweight or unhealthy.

Healthy Eating - Tips For Reading Food Labels

2011-05-22T17:30:00.001-07:00

When it comes to healthy eating, two of the biggest problems for most Americans are the inability to correctly read food labels, and not knowing what counts as one serving when choosing food to eat from each of the five major food groups.

According to American Dietetic Association, when Reading Food Labels you should look for the following:
1. Serving Size: It is very important to bear in mind that all the information listed on a food label in regards to calories and nutrients, is just for one serving of that food. Therefore, if you should consume more than one serving of that food, the calories and nutrients obtained will be more.

2. Calories: When choosing food, choose wisely. Select food items that will provide you with all the nutrients you need without exceeding your daily caloric goal. Excess calories often lead to weight gain.

3. Total Fat, Saturated Fat, and Trans Fat:
-Consider choosing foods that contain less than 5grams(g)of total fat per serving. For an individual who needs to consume 2,000 calories per day,fifty to seventy-five g/dly is considered a good range. Try to select foods that contain fats that are healthy for the heart(i.e monounsaturated and polyunsaturated fats).

-You should choose foods that contain less than 3g per serving of saturated fat and trans fat, as they are both considered unhealthy for the heart. An individual should not consume more than 15grams of saturated fat and trans fat(combined)within a single day if he/she needs to eat 2,000 calories daily.

-Carefully review ingredients. For example, if a food contains partially hydrogenated oils, then it contains trans fat. (the label may still say trans fat-free, if it contains less than half a gram per serving.)

4. Sodium: Choose foods that are low in sodium. Your sodium intake should be less than 2,400mg/day,(or eat no more than the amount ordered by your health care provider).

5. Total Carbohydrates and Sugars: Choose foods that contain less than 30g total carbohydrate and less than 15g of sugars per serving, if you have high triglycerides.

6. Dietary Fiber:
-Your daily target should be 25 to 30 grams of dietary fiber. This goal can be achieved by including foods with at least 5g of fiber per serving.

Weight Loss Success - Your Level of Motivation will Determine Your Level Of Success

2010-09-21T15:01:00.000-07:00

We need to be realistic about weight loss! When it comes to making decisions to lose weight, the psychology involves is similar to when one is thinking about giving up any unhealthy habits (such as smoking, drinking and so on) for healthy ones. Giving up years of unhealthy eating and sedentary lifestyle, for a much healthier one, which involves eating healthier and exercising regularly, requires a certain degree of discipline. This can certainly poise a great deal of challenge for many people! However, with the right approach, support and motivation it can be done.

Motivation Is the Key

digital Accurate Scale

Motivation is the key factor, when it comes to losing weight! The level of motivation will determine one's degree of failure, or in other words, their degree of success in achieving their weight control goals. Despite the fact that motivation is an inner drive, there’s no doubt that external factors can have tremendous impact on that inner desire to lose weight. In other words, external factors can help to reinforce those inner desire, forcing an individual to take the necessary actions needed to accomplish weight loss goals.

Examples Of External Factors:

After observing friends, family members, co-workers or others successfully losing weight, this might force you to take action immediately, instead of keep putting it off.
After realizing that people around you are starting to look great and are now getting all the complements and attention.
You might have known people who have died or even witnessed others battling with weight related illnesses.

All the above examples and more, can act as triggers that may force some individuals to take necessary actions needed to lose weight fast. These people are said to have already had an inner desire that are further reinforced by external factors.

Contrarily, there are those who are lacking that internal desire or drive. They are usually the ones who will be quick to let you know that they have no control over their weight. For these individuals, external factors do not act as trigger for them to take action to lose weight, because they have no internal desire to get rid of any excess body fat. They have already had the mind set on “I was born to be fat.”

It’s hard to tell whether this is a form of defense mechanism or not, but usually, the overweight individuals who lacks the motivation or internal drive to exercise and eat right will not make the least attempt to enroll in an exercise program or take up the challenge on their own. They have no problem telling you that they are okay with the way they are. People with an internal control or desire, on the contrary, find it much easier initiating various forms of weight control and adhering to weight loss programs.

Conclusion
Weight loss battle has continued to be a major challenge for many due to several reasons. However, I sincerely believe motivation is one of the biggest factors that are preventing more people from initiating and adhering to a weight loss program. In order for us to change this current trend, we need to first try to educate and motivate these people. It is important that these people know the several threats excess weight can poise to their overall health. They need to be reminded that they do have family, children and love ones who they might cause great grieves and pain, if they should die or become severely ill due to excess weight.

Back Pain Help - Tips For Lessenig Episodes Of Low Back Pain

2010-09-11T15:04:00.000-07:00

We should all be aware of the fact that faulty posture is one of the many causes of low back pain. Therefore, apart from using a back stretching device such as a portable back stretcher to strengthen your back muscles and increase flexibility of the lower back, you can also lessen episodes of low back pain by consistently maintaining proper balance and alignment of your spine, whenever you are sitting, standing or lying. Below are several simple tips that you can follow to achieve this.

1. For proper balance and alignment you should always try to maintain the normal anterior/forward and posterior/backward cures of the spine.

2. Avoid slouching or "round shoulders" positions when sitting or standing. Always try to stand with your body erect so that your shoulders and pelvis (hips) are level.

3. Whenever you are standing make sure your body weight is evenly placed on each leg. Keep your knees slightly flexed or bent, and allow your pelvis to roll forward to maintain a lordosis stance.

4. Your head should be kept over your body when standing and not in front of the shoulders. Your ankles, knees, and shoulders should be aligned.

5. If you have to sit in one position for a long time, occasionally shift your position -- moving your head, neck, shoulders, back, hips, knees and ankles periodically. You can access more tips on proper posture @http://www.portablebackstretcher.org

Back Pain Help - What The Overweight And The Obese Individuals Need To Know

2010-08-28T14:38:00.000-07:00

Back pain may be acute (short-term),lasting less than one month,or chronic (long-term,continuous, ongoing),lasting longer than three months. While it’s usually common to have several episodes of acute back pain, it’s unusual for one to experience continuous long-term back pain.

Back pain is known to be one of the most common reasons why people see a physician or a chiropractor each year. In most cases the back pain is usually associated with injuries suffered from workplace accidents, automobile accidents and competitive sports. However, many people also consult their health care provider with back pain problems that are related to many other causes. Other causes of back pain include obesity, poor posture, bad sleeping habits and more.

The back pain problems that most overweight and obese individuals often experienced is primarily due to tremendous amount of burden that has been placed on the spine. As more and more fat cells accumulate in the mid trunk or the abdominal area, the contents of the abdomen increases and the abdominal muscles become weakened.

Conclusion
Although some causes of back pain are very difficult to diagnose,as far as the obese individuals are concerned, one of the most likely reasons for their back pain is due to their overweight condition which leads to an increased abdominal contents and weakened abdominal muscles. The fact that they unable to or have not been doing much exercise due to the excess weight,this further leads to poor flexibility in the lower back. You can find additional information on back pain and back pain relief @http://http://www.portablebackstretcher.org/

Portable Back Stretcher Helps To Lessen Episodes And Severity Of Back Pain

2010-06-30T08:57:00.000-07:00

A Portable Back Stretcher helps to lessen episodes and severity of back pain.
Based on findings, lower back pain is a common concern, affecting up to 90% of Americans at some point in their lifetime. It is believed that up to 50% of people will have more than one episode of lower back pain. Pain in the lower back is said to be a symptom that may stem from a variety of different factors.

Approximately 80% of all low-back problems in the U.S. is said to have risen from what people sometimes refer to as bad posture, or otherwise, the improper alignment of the vertebral column and pelvic girdle. Musculoskeletal Specialists believe this is usually a direct result of inflexible and weak back muscles. Stress, injuries, pregnancy,pinched nerves, arched lumbar vertebrae, and other conditions in the lower back region can also trigger lower back pain.

It has been reported that backache syndrome costs American industries billions of dollars annually in lost productivity, health services, and worker compensation. It is also known to be one of the most common reasons people visit a doctor's office or a hospital's emergency department.

How Does A Portable Back Stretcher Help
•When we take into consideration the function of the lower back, a full ROM back stretcher is of paramount importance because it increases flexibility and range of motion, strengthen the lower back and thus decreases the probability of having a back problem. Furthermore, once a low-back problem occurs, increasing ROM by using a portable back stretcher can be a factor in reducing both the severity of the problem and the amount of time it takes to recover and return to work.

•If individuals were not to use their full ROM in the lower back tendinous tissue would compensate by shortening. This would make it difficult for those individuals, especially the older people, to perform all the movements necessary to carry out all daily living functions. However, regular use of a portable back stretcher increases flexibility in the lower back, and prevents the shortening of tendinous tissue from occurring.

•Fatigued muscles tend to contract to a shorter than average resting length, however, using a portable back stretcher to do simple back stretching exercises will help fatigued muscles reestablish their normal resting length.

•Flexibility exercises done correctly with a back stretching device have been shown to successfully treat painful menstruation and general neuromuscular tension or stress.

Conclusion
Improving and maintaining good range of motion in all joints, especially in the lumbar region (lower back), is important to enhance quality of life. Thus, this should be at least one good reason why everyone should invest in a back stretching device, preferably a portable back stretcher. With a portable back stretcher you will be able to participate in simple regular lower back stretching exercises even when you are away from home.

The kind of flexibility that a portable back stretcher can offer will help you to eliminate bad posture back pain, maintain good lumbar region mobility, increase resistance to back muscle injury and soreness, prevents or lessen the frequency and severity of low-back and other spinal column problems. Overall, this will improve and maintain good postural alignment, promote proper and graceful body movement, and improve personal appearance and self-image. For more back pain help you may visit http://www.portablebackstretcher.org

Feeling Frustrated About Weight Loss ?

2010-04-07T12:36:00.000-07:00

Get Weight Loss Help From A Supportive Community

When you're trying to lose weight, doesn't it just seem like everyone is out there to sabotage your diet rather than give you weight loss help? Everywhere you look, there's doughnuts in the break room and bread bowls at the table. People are urging you to have "just one more" piece of pizza. It sure is hard to lose weight when there are so many opportunities to eat junk food.

To top it all off, people can be critical of you if you try to make healthy choices. You can't have a salad for lunch or turn down dessert without catching criticism.

Given this type of environment, how is anyone supposed to get healthy and lose weight? The key is to get weight loss help from a supportive community. Laura Fenamore, creator of Body Image Mastery, believes that this is one of the keys to releasing the weight that you are holding on to. When you are around people that love and respect themselves and others, it becomes much easier to lose weight.

Where, though, can you find people that are supportive in your decisions to work towards health? One of the first stops could be your very own home. Changing your habits can be much easier if everyone in the house is on board. Have a family meeting to discuss these changes. To get everyone excited about it, make sure that you don't focus on the things that you'll be losing, focus on the things that you'll gain. For example, instead of agreeing to eat less junk food, make an agreement to eat more fruits and vegetables.

Sometimes, you can't find the support you're looking for at home. Other times, family members may want to support each other, but may not know how. It's times like these that you need to look for outside support. Online communities, such as OnePinky.com allow you to connect with others all over the world -- people that are reaching for the same goals as you are.

If you've been struggling with your body's size and can't find the weight loss help you need, look for a strong community to support you. You'll be surprised by how quickly you can lose weight when you have support.

You don't have to constantly struggle by yourself. In general, most people are not self-motivated when it comes to losing weight; it does requires a lot of self-discipline to stick to your diet and exercise program when you are doing it all by yourself. However, it can be so much fun when you are working alongside others who have been in your "shoes" before and also those who are trying to achieve the same goals as you. just to make my point clear,hear the success story of one individual's who have tried everything and keeps failing, but has finally succeed with the help of a supportive group. Hear Laura's story at http://www.onepinky.com/affiliates/idevaffiliate.php?id=156Laura is also feature on front of Women First Cover Magazine @http://www.onepinky.com/affiliates/articles/WomenFirstCover-Laura.pdf

Quick Healthy Weight Loss - Logics and Tips

2010-03-31T15:44:00.000-07:00

In the U.S. there are hundreds of people who continue to make the same usual New Year resolution to lose weight. However, only a fraction of this amount has actually followed through with their resolution. The majority of these individuals who have been constantly giving up, usually do so because that miracle they were expecting to occur over a short period of time fails to occur. Because they have not been achieving their anticipated goals, within a certain time frame, they continue to get frustrated and depressed, and no sooner, started to dislike themselves. Once they have become depressed, they turn to food or unhealthy eating habits, and within a short period of time they have packed on that initial weight or more.

If more people were equipped with certain scientific data when it comes to weight loss, chances are that a larger percentage of people would be more determined to follow through with their weight loss program. For example, one vital scientific piece of information that is usually missing from the weight loss puzzle is this proposed body weight-regulating mechanism theory, known as the Setpoint .

Setpoint Theory

In brief, the "Setpoint" is a weight control theory. It postulates that the body has an established weight and strongly attempts to maintain that weight. Therefore, when someone tries to lose or gain weight, the Setpoint will sense this and triggers a mechanism which allows the body to take certain actions to maintain a fairly constant body weight. The Setpoint operates somewhat like a thermostat for body fat. It is a genetic instinct, vital for survival.

When someone attempts to gain weight, the Setpoint senses this change and triggers a weight-regulating mechanism that deliberately causes a decrease in a person's appetite or causes the body to burn excess calories. When it detects a decrease in body weight, due to dieting, it triggers the weight-regulating mechanism to increase the person's appetite or forces the body to conserve energy.

Due to this scientific proposed body mechanism, one may take all the initiatives to increase his/her daily caloric intake over a period of time, yet is unable to significantly gain body weight. Likewise, another person may lower his/her daily caloric intake, over a period of time, but still unable to loose weight significantly.

Each person has his/her own certain body fat percentage that has been established by the Setpoint. Because of this, everyone does not lose or gain weight at the same rate, even though there was no difference in the diets, exercise regiments and time spent exercising. With the correct approach to dieting and exercise, over time one can offset his/her own Setpoint.

Love Yourself

Now that you are equipped with this bit of information, you should never get discouraged with your weight loss progress. Whether your goal is to lose 20, 50, or more than 100 pounds, you need to look at yourself in the mirror and say, "I look great."

It may not be easy initially. If you've spent a good portion of your life thinking that you're ugly, you're going to continue to look in the mirror and will not stop hating what you see. However, you need to push that thought aside and say something positive to yourself and just keep on working towards your goals. As time goes on, you'll begin to actually appreciate the “person in the mirror.” When you love yourself, however, it's easy to see how you deserve to eat wholesome foods. You'll feel more confident participating in activities, which helps you to eat less. In short, you can lose weight simply by respecting yourself.

Diet Tips

Most people who are trying to lose weight search for diet tips to help get them through the "pain" of dieting. Going on a diet means that you're restricting your caloric intake, usually causing a constant hunger, and limiting some of your favorite foods. It's no wonder that you are looking for help!

What is the Setpoint Theory?

2010-03-22T15:15:00.000-07:00

What is the Setpoint Theory?

Should You Go To A Weight Loss Center To Lose Weight?

2010-02-16T10:21:00.000-08:00

Should You Go To A Weight Loss Center To Lose Weight?

If you've been trying to lose weight without results, you may consider going to a weight loss center to lose weight. Many consider this an excellent way, particularly if you don't have willpower. But is it the right choice for you?

What Are Weight Loss Centers?

A weight loss center is a place where people can go to get away from the pressures of their daily life and focus on losing weight. The meals are especially designed to help you lose weight and there are often a number of opportunities to exercise, from hiking in nature to aerobics classes. Weight loss centers can be a great start to put you on the right track to lose weight.

However, it's important to look at why you eat, not just what you eat. As Laura Fenamore teaches in the Body Image Mastery program, people make poor food choices for a variety of reasons. If you don't understand why you are making bad choices, you may return to them, no matter how life changing a weight loss center is. If you do decide to go to a weight loss center, look for one that also focuses on the emotional aspects of losing weight.

One of the biggest things that prohibits people from going to a weight loss center is the amount of time that you must take out of your life. A visit to a center will last a minimum of a weekend, and some programs can last several weeks. While it's arguable that this is certainly time well-spent, some people just don't have the luxury of taking that much time off of work.

If this is the case with you, consider looking into a home study program that helps you to work on the emotional aspects of eating, guiding you to weight loss. The Body Image Mastery program does just this. On either a weekly or monthly basis, Ms. Fenamore walks you through a series of questions that guides you to make changes in your life. With the weekly calls and community at OnePinky.com, it's almost like going to a weight loss center without having to leave your home.

Everyone is different when it comes to changing their eating patterns and thinking about food. But having the support you need, in whatever form you choose, almost...For more information on this article you may go to: //http:www.onepinky.com/affiliates/idevaffiliate.php?id=156

Fat Loss - Something New!

2010-01-27T13:58:00.000-08:00

Although a large percentage of Americans are still not paying attention to their diets as they should and have continued to live a sedentary lifestyle. Over the years, we have been experiencing a large increase in the number of people who have become more conscious of their diets and weight. As a result,the Diet and Exercise Industry has been gradually flooding with an influx of Fitness and Weight loss products.
One of the most recent weight loss products that has appeared on the market is the Toniqa Medicinal Waters. There are several categories of Toniqa Medicinal Waters. Toniqa diet water is designed to address or bring about a fast relief of that frequent empty stomach feeling or excess appetite and craving that are usually relieved only by eating. You should be aware that an increase desire to eat may also due to stress(stress eating). Toniqa diet may also address this. Toniqa diet is also indicated for the metabolic related issues that cause one to gain weight. For more information on Toniqa Medicinal Waters and other categories that have been indicated for other health related issues you may go to http://www.mcfarlaneusefulinfoonline.com/shopping.html

What's Stopping You From Easy Weight Loss?

2010-01-20T12:10:00.000-08:00

If you're struggling with weight loss, you may feel that easy weight loss just isn't possible. After all, you have to work hard just to see the scale drop one pound. Surely, those that claim they can lose weight quickly are just lying or trying to tell you something. The truth is that easy weight loss is possible. There's just one thing that's stopping you from achieving it. Your mind.

You see, most people have this idea that losing weight is something that has to be hard. You have to go on a diet. You have to count calories. You cannot eat your favorite foods. You have to spend hours exercising every day. This puts you in a frame of mind that actually makes it difficult to lose weight. You end up spending time thinking about all the things that you CAN'T have instead of the things that you do have.

Laura Fenamore points out in Body Image Mastery that your mind has an amazing amount of control over your body. Even though you may not realize it, you probably have several thoughts that limit yourself and cause you to keep your weight instead of releasing it.

If you want to achieve easy weight loss, you have to change your thinking. Instead of thinking about how you can't have a cookie, think about how great a banana will taste. Instead of thinking about how you'd rather watch TV than exercise, focus on how strong you feel when you lift weights. These things sound simple, but when you put yourself into a positive frame of mind, weight starts to melt off naturally.

Of course, it can be hard to change your thinking. You probably won't be able to wake up one day with a whole new attitude. One of the first steps is to catch yourself thinking negative things and consciously turn them into positive thoughts. Over time, it will become second nature.

If you want to speed up the process and jump right into that positive mindset, you'll have to do some work on yourself, learning why you think the way that you do. Body Image Mastery walks you through exercises that will help you to discover these negative feelings and to change them, creating a new you.

Learning to approach things from a positive angle can take some time, but you'll find that each little bit helps. And along with the new attitude will come the easy weight loss that you've been looking for.
If you are interested in more on this article go to:http://www.onepinky.com/affiliates/idevaffiliate.php?id=156

2009-12-21T19:49:00.000-08:00

Why Most Diet Programs Fail In The Long Run

Diet programs are a popular solution for those that are looking to lose weight. But do they really work? As anyone that has tried several diet plans can tell you, they simply do not work.

Why is this? How can someone lose weight on a diet program and then gain it back? Why does one diet program seem to work for some people and not others? The truth is that diet programs treat the symptoms of the "disease", but not the cause.

You see, diets all try to get you to eat fewer calories. Different diet programs use different methods to achieve this. Some restrict certain types of foods while others allow you to eat anything you want as long as you count the calories and don't go over your daily allotment. But they all have the same goal -- to get you to eat fewer calories, which results in weight loss.

The problem is that overeating isn't really the cause of your size. The real cause is the emotional issues that drive you to overeat. Laura Fenamore, creator of Body Image Mastery, learned this through experience. She says that it was "always easy to lose weight. The problem was trying to keep it off."

Because most diets don't really address these emotional issues, you are likely to return to old eating habits once you lose all the weight you wanted to lose or once you get bored with the diet. This will cause you to gain all the weight back, usually with a few more pounds than you started with.

Do you know why you overeat? It's hard to take a look deep within yourself, but a good program like the Body Image Mastery course can help you to discover the underlying reasons why you make poor food choices. This is hard work -- harder than counting calories, but the end result is well worth the effort.

If you really want to be successful at weight loss, you need to address these emotional issues. You need to learn the reasons that you overeat. Once you do this, weight loss will come easily.
For more information on diet and weight loss you may go to: http://www.mcfarlaneusefulinfoonline.com/Recipes-and-Diets.html