Weight management and exercise programs

Diet is obviously important in any weight management program but it
must be combined with an activity program. Trying to lose weight
without addressing the exercise levels is a recipe for failure.
Activity can mean a variety of things, including exercise, dog
walking, washing the windows, house cleaning or even shopping. All
are factors that contribute to your daily activity level. Around an
hour a day in total is worth aiming for. The amount of physical
activity that an individual can do on a daily basis depends on
their personal level of fitness. If you are not sure how much
activity to undertake, consult your GP to get guidance.
Exercise burns calories, simple as that. The more the exercise, the
more calories are burnt. Muscles burn calories, even at rest, so
increasing your bodies muscle content works well to keep weight
under control.

Benefits of exercise include;

• Increased metabolism means more calories are burned, so weight

• management is easier.

• Blood pressure is reduced

• Increased efficiency of the heart

• Muscles and bones increase in strength

• Increasing fitness means your are less fatigued at the days end

• Your sleep patterns are improved

• You will feel and look better in yourself

• This will increase your confidence

• Improved sex life

Digest the facts above and realize the benefits of exercise as a
routine in your life. It is the only way to make sure that you
control your weight and more importantly, that you don’t put it
straight back on again.You don’t have to set out to strain yourself
lifting weights and exhausting your body. Take it easy to start
with – a 10 minute walk around the block. Build on this daily until
you feel comfortable with increasing activity to the next stage.
Most of all make sure you have fun – enjoy it. Choosing an activity
that you enjoy will ensure you are more likely to stick to your new
regime.

Weight loss by numbers

A Workout That Doesn’t Seem Like One

So today I didn’t get a chance to work out since I had an endodontist appointment this morning, which made me stay later at work.  I also am staying at my parent’s house as Glen is going over to see the shuttle launch at Cape Canaveral.  So no workout, although I was running around the house with the dogs because I missed them so much!  Anyway, I do have a DVD review I did a while back that you may want to read about, which is actually more of a dance workout than anything else!

Check out my post about the DVD workout, Bollywood Booty!  I love the Indian culture, it’s just so beautiful and exotic.  Love it!

Sore But Keeping It Moving

I found myself really sore, especially in my legs but I still managed to get a DVD workout in.  The only thing is that I did 1/2 of the DVD because I didn’t realize that I needed a step for the 2nd part, which I have yet to get.  I was on Amazon one day and wanted to see what kind of workout DVDs were out there, and I found out that Kim Kardashian, the celebrity known for her big booty and reality show, Keeping Up With The Kardashians.  She actually had 3 different DVDs that is part of a series called, ‘Fit in your Jeans by Friday’ and after reading reviews I decided to get all 3 DVDs.

The DVD I ended up doing is called, ‘Kim Kardashian: Fit In Your Jeans by Friday: Amazing Abs Body Sculpt‘ and it basically targets core, arms, hams and balance in a great cardio workout, while the second includes pushups and stair runners and teaches proper breathing techniques. I ended up only doing the first part only, and just that alone was definitely a challenge! I am pretty weak when it comes to doing pushups and holding all my body weight with my arms and feet, so I was struggling in this area. I feel like my wrists are just going to go out when I’m doing this, which tells me that I need to work on my upper body a lot more. I was using 3 lbs weights and found myself having to resort two using 2 cans of Ravioli in the pantry because I couldn’t even hack that! Man, I’m a weakling. Working out is definitely what it is: a workout!

I have yet to try the other 2 DVDs, but I need a step! Kim is a sweetheart and she does workout, and she looks good doing it! Yup, I’m a fan.

Exhausted But Feeling Good.

I just finished up a workout and I am feeling exhausted!  When I need to get back into exercising I really try to get back into it to remind myself that exercise is hard work, so I did a 20 minute workout with Jillian Michaels and the 30 Day Shred.  I am still able to keep up with Level 2, but I used lighter free weights.  I used to use 5 lbs weights and I found myself struggling really badly, so I switched to 3 lbs weights instead and they’re still challenging!

As I was exercising I thought about how many different workout DVDs I have and I’ve only used a few of them.  Thanks to being sent DVDs and ones I just wanted to try, I decided to make this week a workout DVD week, where I’ll do one workout DVD and review it. If you’re one of those people who prefer to work out in the comfort of  your own home or can’t afford a gym, you’ll appreciate this one.  I think workout DVDs have its pros and cons, and I’m sure some people don’t agree with using workout DVDs, but if you’re like me, you like to have instruction and learn about what areas of your body are being worked out.

If you want to learn more about the 30 Day Shred, go to my first post about it.

It’s a Struggle.

I’ve been thinking about my fitness and health goals lately, and I felt that I’ve been so overwhelmed with the work day that I’ve just put that to the side.  I really love the feeling of being in shape and eating healthy and it’s definitely been a while since I really looked at that.  I need to be a better blogger, and I haven’t.  I really want to though.  I created this blog because I wanted to use it as my personal journey and account of getting fit and I feel like a complete fail.

I know that there IS time if I make time.

The Tooth Saga Continues

I had to deal with a terrible toothache a couple weeks ago which led me to pain and agony, as well as a week of antibiotics.  Today I went to the endodontist and got a redo of my root canal.  Not fun, although the procedure during wasn’t as bad as I had expected.  I still feel some sensitivity and I have to go back and finish up the procedure in a couple weeks.

I didn’t realize that I’d find out that I had so many things wrong with my teeth and I wondered why since I do brush my teeth twice a day as well as floss.  I guess since I adopted flossing a little bit later, it’s probably the main culprit of my tooth difficulties today…

So I guess the moral of this story is to really keep in my proper tooth care, and do take advantage of dental insurance!  I have to say, my pockets are pretty empty right now after this procedure.  But I hope that this will rid me of the pain I’ve endured.  It was really bad!

Water: How Much Do You Need? Why is it Important for Health and Sport?

Editors Note: This post is written by contributor Gina Ryan. Gina is a licensed nutritionist and Wellness coach from Hawaii. Read her full Bio on the About page or visit her blog Lunch Without Ed.

Water is the source of healing on the most basic level in our bodies. We tend to look at our water intake as something to do to keep from getting dehydrated and ill for over heating or even to avoid the discomfort of thirst. Somehow we have been trained to know we need so much protein, fat and carbohydrates a day yet tend to leave water to the thirst to detect. This is a grave mistake.

If you’re thirsty its too late!

We usually feel the sensation of thirst when we are already in early stages of dehydration as adults due to our thirst mechanism being inefficient. This can have us re-hydrating behind the ball all day if we are not cognizant of the need to be fueled with water just as diligently as we fuel with macronutients through out the day. Waiting for a thirst cue is much less reliable than the bodies hunger cues as the water storage is more easily depleted than the fat stores the body can pull from for caloric needs.

Why is water important?

Another critical concern is that every function of the body is dependent on the flow of water. Hormones, regulating chemical messengers and nutrients are all water transported elements. With the body being made up of about 75% water and 25% solid matter we can see the need to keep the body hydrated to be in top form. Brain tissue is considered to be about 85% water, and the water transport system will deliver to vital organs first leaving us open to many areas of water deficient disease just waiting to happen with out proper daily hydration.

Water Will have a positive affect on;

• stomach pain
• weight imbalances
• allergies
• blood pressure
• cholesterol
• joint pain

In my experience I have seen amazing changes in chronic illnesses with the addition of water and water dense foods along with the decrease of dehydrating foods, drinks and substances. Medications themselves can be the dehydrating substances causing insult to injury to the already existing disease. Consider the last time you or someone you know went to have an illness or condition checked on by a medical professional, did anyone ask you or them how much water was consumed, how heavily they exercised and how much coffee, alcohol or diuretic herbs they were consuming? Most likely not. Why not consider this non toxic, inexpensive, and live giving substance in your own health regimen?

You can take some of the burden off the need for medications either pharmaceutical or herbal by being aware of your more basic water needs and considering the following:

Basic water guidelines

• minimum of eight 8-ounce glasses of water daily or half your weight in pounds equals number of ounces as minimum (30ml for every liko you weigh)
• alcohol, caffeine, diuretic tea, and sodas do not count as water and actually take water out of the body
• try to stay ahead of thirst
• drink additional water for your lifestyle ex. hot climate, exercising, high stress level
• add more water for any chronic illness slowly as the cells need to learn to absorb at the new rate try ~ 1-2 additional glasses per       day until you adjust
• urine color should be pale yellow, the darker urine is more concentrated and a sign of dehydration
• add raw watery fruits and veggies to diet
• with higher amounts of water some additional salt may be required in the diet
• If your kidneys are compromised be sure to check with your health care practitioner prior at adding water or salt to your diet.

Look into the type of water you use and where it comes from. Many municipal water supplies are great some are not. Bottled and filtered water give us other options to consider.

All in all it is a healthy practice to have gratitude for the water and other life giving resources we have at our disposal. A simple thought of the source the water came from and all it took to arrive in your glass is a beautiful way to slow down and totally enjoy the refreshment and healing potential it has to offer.

Is there a glass of water within your reach right now???

You can read Gina’s full bio on the About page or visit her blog http://www.lunchwithouted.wordpress.com.

5 Ways to Relieve the Stress You Can’t Avoid

Editors Note: This post is written by contributor Vin Miller. Vin is a certified health practitioner who is passionate about helping people get the most out of life. If you’d like to learn more about maximizing your life through health, fitness and perspective, visit his blog at NaturalBias.com

In our fast paced modern world, we are busier and more stressed than ever before. In my last article, I discussed how less obvious sources of stress can accumulate and gradually break down the body. Today, I’ll discuss some practical ways to alleviate stress and prevent it from destroying our health.

As I discussed in the previous article, eliminating unwanted sources of stress is the best solution, but isn’t always possible. The following suggestions will help you alleviate and offset the stress that you can’t avoid.

Reframe Negative Thoughts

We all have a choice in how we perceive and respond to any situation. While you may think your day is ruined because of trivial frustrations that are a common part of every day life, Nick Vujicic views every day as a blessing and an opportunity even though he has no arms or legs. Similarly, Viktor Frankl managed to find meaning and fulfillment from the treacherous conditions he endured in Nazi concentration camps. The point here is not to make you grateful for not having it as bad as these people, but rather to make you realize that there is positivity to be taken from any situation.

A large majority of the stress we experience is a result of our own perception. To take advantage of the choice you have in this matter, pay close attention to your thoughts and pay particular attention to the ones which are negative and bring you down. Think of the worst case scenario that could possibly result from the situation you’re facing and you’ll likely realize that it’s not as bad as you think and isn’t worth the negative emotion that you’re investing in it. Also try to find a positive aspect of the situation that makes the situation worth enduring and gives you reason to be more tolerant of it.

Most of us are frequently exposed to potentially frustrating situations throughout the course of each day. Finding the perspective to prevent them from becoming stressful can add up to a significant amount of physiological burden that is avoided. Not only will this contribute to better health, but it will also give you greater capacity for the demanding activities you may enjoy.

Breathe Deeply

Slow breathing stimulates the parasympathetic nervous system and is a great way to calm yourself down and escape anxiety and frustration. There are many different breathing techniques you can use to accomplish this. I like to keep things simple and use the following approach. Sit or stand with good posture and try to slow your mind down and relax. Inhale deeply through your nose while expanding your diaphragm first and then your chest. Hold the breath in for a few seconds, or as long as you wish, and exhale slowly and gradually through your mouth. Repeat this as long as is necessary to achieve a calm and relaxed state.

Clear Your Mind

In many cases, we create our own stress by worrying about the future or the past. In fact, many of the things we worry about are often out of our control. A great way to prevent these thoughts from causing excessive stress is to become efficient at clearing your mind and focusing on the present. Regular meditation is probably the best way to develop this ability. However, if you’re not interested in meditation, listening to soothing music or engaging in mild forms of focused exercise such as tai chi or qi gong can work as well. You can even use the deep breathing technique described above.

Laugh

Have you ever noticed that even the most unbearable stress can melt away after hearing a good joke? Laughter provokes the release of endorphins which are potent neurotransmitters that eliminate pain and provide a general sense of well being. If you’re feeling overwhelmed by stress, go out of your way to find something to laugh about and make an effort to surround yourself with positive people who have a good sense of humor. As you develop an appreciation for simple humor and spend more time around people who appreciate it as well, you’ll likely gain more tolerance for stress and find that you’re in a better mood more often.

Take a Break

Sometimes we let stress go too far and get to the point where we’re too exhausted to even try one of the stress relieving methods suggested above. In this case, one of the only remaining things that will help is to take a break and let your body and mind rest. This is a great opportunity to cancel all your obligations for a day or two and do nothing but rest and relax. If you do, you’ll likely feel recharged and ready to get back on track, but keep in mind that if you don’t find a way to alleviate some of the stress that wore you out in the first place, you’ll likely end up in the same situation again.

If you’d like to learn more from Vin about maximizing your life through health, fitness and perspective, visit his blog at NaturalBias.com

How Much Iron Do We Need? What are the Best Sources of Iron?

Do you ever feel tired, dizzy, have shortness of breath, heart palpations (awareness of your heart beat), headaches, or leg pains? These are all symptoms of Anaemia which is one of the most common ailments affecting humans. It mainly affects women of child bearing age, intense exercisers, teenagers and young children, however all age groups are susceptible. Here are some important tips to ensure you are eating enough iron, and absorbing it properly.

Heme iron is a lot more absorbable than non heme iron:

There are two types of iron. Heme iron is derived from animal sources such as red meat, where as non heme iron comes from plant sources such as chickpeas. Heme iron is more easily absorbed by the human body. You can affect the absorbability of iron by eating it with other vitamins, for example eating foods that contain vitamin C with iron, increases its absorbability. However eating calcium with iron decreases its absorbability.  Having some heme iron with your vegetables will increase the absorption of the non heme iron (For example you will absorb more iron from your spinach if you have some red meat with it).

Iron Absorption Enhancers:

• Meat/fish/poultry
• Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
• Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
• White wine

Iron Absorption Inhibitors:

• Red Wine, Coffee & Tea
• Vegetables*:Spinach, chard, beet greens, rhubarb and sweet potato
• Whole grains and bran
• Soy products

*Why are the above vegetables (chard, beet greens, rhubarb and sweet potato) iron absorption inhibitors? They contain oxalic acid (sometimes referred as oxalate). Oxalic acid binds with iron, hence inhibiting its absorption. Don’t despair; by combining it with iron absorption enhancers you will improve absorbability.

How much iron do I need?

If you have already been diagnosed with iron deficiency, talk to your doctor or healthcare provider about treatment. For healthy individuals, the Recommended Dietary Allowance (RDA) for iron is listed in the following table.

*This value is an Adequate Intake (AI) value.  AI is used when there is not enough information known to set a Recommended Dietary Allowance (RDA).

Source: Dietary Reference Intakes, Institute of Medicine, Food and Nutrition Board.* (PDF-86k)

What are the best sources of iron?

Now that you know your daily allowance for iron, use the below chart to plan your iron intake for the day. The last column is the amount of iron you actually absorb from the food, so use that for more accuracy. Be aware that these amounts are dependant on the cut, preparation and age of the product. With red meat, generally the deeper red in colour, the more iron. Source:

It’s much harder to get your daily dose than you realize!  No wonder it’s such a prevalent issue. I challenge you to spend seven days consciously eating the right amount of iron, and report back with your energy levels. I bet they have improved. The key is to do that without increasing your total calories per day. I’m having mussels for dinner tonight!

Why You’re Under More Stress Than You Realize

Editors Note: This post is written by contributor Vin Miller. Vin is a certified health practitioner who is passionate about helping people get the most out of life. If you’d like to learn more about maximizing your life through health, fitness and perspective, visit his blog at NaturalBias.com or read about vin on the About Page.

There is much more to stress than the mental frustration that most people associate with it. It’s bad enough that the fast pace of modern life exposes us to significant amounts of anxiety and frustration, but what most people don’t realize is that it doesn’t end there.

Stress is often regarded as a negative state of mind, but that’s not always the case. In fact, we need it to survive, and in some cases, it results from a positive occurrence. It’s when we experience excessive amounts of stress on a regular basis that it becomes a problem.

The Physiology of Stress

Our autonomic nervous system controls many of the functions that keep us alive without us thinking about it. Breathing is one example of such a function that is essential to staying alive but impossible to forget. The autonomic nervous system is split into a parasympathetic branch and a sympathetic branch.

parasympathetic Nervous System: is often described as “rest and digest” because it’s active when we’re relaxed and promotes digestion, immunity and repair. For example salivation is a result of the parasympathetic nervous system.

Sympathetic Nervous System: is described as “fight or flight” because it’s what enables us to deal with stress and flee from danger, but it does so at the cost of breaking down the body. For example the regulation of your heart rate is a result of the sympathetic nervous system.

Only one side of the autonomic nervous system is active at any given time. A very important concept to understand is that any time the sympathetic nervous system is stimulated, it’s a form of stress. As you would guess, any source of fear, anxiety or frustration will stimulate it, but so will any activity that is exciting, physically demanding or mentally challenging. This means that seemingly stress free activities such as playing a sport or solving a puzzle are sources of stress. As such, you’re probably dealing with much more stress than you realized!

Stress is Cumulative

Despite the many ways in which the sympathetic nervous system can be activated, the body responds in the same manner regardless of whether you perceive the stimulus as good or bad. All of the activities that stimulate your sympathetic nervous system accumulate into one single physiological load, and if this load is more than your body can handle, you’re health will be compromised.

Enjoyable Stress

Unless your favorite activities are very relaxed and calm in nature, it’s important to realize that they’re likely a source of stress and that you need to keep them in mind when you evaluate your overall stress load. For example, consider someone who has a frustrating day at work and watches an action movie that evening at home. While they may consider this to be an enjoyable activity that lifts their mood and offsets their stressful day, it’s actually stimulating and adds to the overall physiological burden on their body.

A Dangerous Misconception About Exercise

One of the most common reasons people exercise is to relieve stress. Those who do this on a regular basis often find themselves exhausted because of the tremendous burden that they’re putting on their body. Someone who is busy all day at work, runs a few miles every day, and perhaps doesn’t get quite enough sleep is keeping their body under constant stress and not giving it the rest needed to recover. Instead of relieving their stress, they’re making it worse!

Hidden Stress From Within

A potentially significant source of stress that few people are aware of is within the body. Chronic infections, unhealthy foods and chemical toxins are all things that can cause reactions that stimulate the sympathetic nervous system and put a considerable load on the body. While it’s difficult to assess how much stress may be occurring within your body without the help of lab tests, it should certainly provide motivation to be more careful with your diet and avoid chemical toxins whenever possible.

The Importance of Moderation

Once you realize the full scope of where your stress is coming from, it’s important to assess how well you feel and if you think your level of stress is dragging you down. If it is, then the only answer is to eliminate some of it.

The obvious place to start is to identify sources of negative stress that you can eliminate easily. Unfortunately, many of us will have a considerable amount of stress that we simply can’t avoid, but it certainly doesn’t mean that there’s nothing that can be done about it. By keeping your perspective as positive as possible in regard to such sources of stress, you’ll be able to reduce the effect that they have on you.

Finally, you may have to sacrifice some of the activities you enjoy, especially if they’re very demanding and you engage in them frequently. While this may sound like the last thing you want to do, you’ll likely be rewarded with more energy and better moods. As a result, you’ll get more enjoyment out of your favorite activities even though you may be doing them less often.

What are three unnecessary activities that are adding to your stress levels? How can you eliminate these immediately?

If you’d like to learn more from Vin about maximizing your life through health, fitness and perspective, visit his blog at NaturalBias.com

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