So true at times....from the top to the bottom!
So true at times....from the top to the bottom!
Take the stairs--and save time?
It's true, according to a recent study. Researchers timed four Canadian hospital workers as they took the stairs or an elevator to their designated floor. Using the stairs took just over 13 seconds per floor, on average, while the elevator took around 36 to 38 seconds (including the time spent waiting for it to arrive). Saving time is in addition to the obvious advantage of taking the stairs, which is that they help you get more exercise. (Consumer Reports on Health, April 2012)
If you've ever pushed the button for the elevator and waited, and waited (and pushed the button again), how many times have you muttered "it would be faster to take the stairs?" Well, next time, take the stairs!!
A little over a year ago I was diagnosed with a thyroid issue, and up until that point I had many health problems that were plaguing me and they really took a toll on me. In the midst of trying to get my health more balanced, one piece of advice I took from my doctor was the value of getting a good nights rest.
I don't think, up until that point, I ever really thought of 'quality sleep' one way or another, nor how valuable sleep/rest is for your body (and brain). I now know that when I get the right amount of sleep, it is amazing how different I feel, and I encourage you NOT to wait until a health problem rears its ugly head before you take action.
In the meantime, here are some helpful tips from Consumer Reports on Health (April 2012 edition):
Even if the cause of your sleeplessness is properly treated, poor sleep habits might need to be managed separately. These techniques can help.
*Set a bedtime and wake-up time. A schedule teaches your body to expect sleep at a certain time each night.
*Curb napping. A 30-minute snooze before 3 p.m. can help make up for lost sleep, but later naps could hinder sleep at night.
*Limit alcohol, caffeine, and nicotine. Refrain from smoking 2 hours before bedtime. Eliminate caffeine at least 6 hours before then, and avoid alcohol 4 to 6 hours before going to bed.
*Avoid large, late meals. They can cause sleep-disturbing indigestion, But a bedtime snack consisting of a carbohydrate and a protein - such as peanut butter on toast or cheese and crackers - can help induce drowsiness.
*Establish a soothing bedtime routine. A warm bath, reading, or listening to mellow music will help you wind down.
*Keep your bedroom cool, dark, and quiet. Try a sleeping mask or heavy curtains to shut out light. Use earplugs, a fan, or a sound machine to block noise. Consider replacing an old mattress.
*Turn off the technology. In a 2011 poll by the National Sleep Foundation, 95 percent of the participants said they watched television or used a computer or other electronics in the hour before going to bed. But light-emitting screens discourage sleep.
*Use your bed only for sex and sleep, which will train you to associate it with just those two things. If you don't doze off within 20 minutes of trying to sleep, leave the room and do something relaxing in dim light until you're sleepy.
*Exercise early in the day. Regular aerobic exercise promotes sleep, but evening workouts can impede it by raising body heat.
*Use natural light. It keeps your internal clock on a healthy schedule. Open shades to wake with the sun, and spend at least 30 minutes outside daily.
I'm typically not one to cruise the internet looking at videos, but I stumbled upon this video that just brought a smile to my face. If you're a wife, maybe you'll recognize some of the humor and sentiments in it! Sometimes...husbands just can't get it right. It's only one minute and 57 seconds, go on - enjoy.
Things not to say to your wife
Don’t feel guilty about working out at your own pace. New research from Pennsylvania State University shows that women who exercise at a moderate intensity are more likely to benefit in the long run, compared with subjects who struggle through vigorous sweat sessions. In fact, they were about twice as likely to feel energized and confident about exercising regularly. The upshot: the most effective workout is the one you’ll do for the long haul.
March 2012 Prevention
What happens first - you gain weight and then feel depressed? Or, you're depressed and gain weight because of it? It’s a good question and one that frustrates a lot of people.
This can be a tough time of year for many people. The long, cold, winter days can linger and emotionally the mundane moments can really take a toll on your thinking and your physical being. You feel different, you act different, you move different - it’s like working your way through sludge.
If you experience depression, or know of someone who struggles with it, the ‘heaviness’ can really crush your spirit, and the physical symptoms from carrying more weight, start to affect you. It gets hard to redirect yourself without support, education, and in some cases - medication.
So I wanted to share the following information with you. There is some interesting insight on the connection between weight gain and depression in this article and I think many of you will find it helpful!
Is Depression Wrecking Your Weight?
They are both heavy burdens - weight problems and depression, And they often go hand in hand.
Some people gain weight when they’re depressed. Others lose weight, to an unhealthy degree.
Which comes first? And how can you untangle the link between depression and weight - especially if depression has sapped you of your energy to makes changes? Here’s what experts say you need to know.
Depression and Weight Gain
A March 2010 review of 15 studies, published in the Archives of General Psychiatry, linked obesity to a greater risk of developing depression - and vice versa.
But do people gain weight because they are depressed? Or do they become depressed because of the excess pounds they are carry” No one knows.
“It’s a chicken and the egg phenomenon,” says psychologist Leslie Heinberg, PhD, who directs the Bariatric and Metabolic Institute at the Cleveland Clinic. “But we do know that depression has lots of symptoms that can worsen obesity - appetite disturbances, lack of energy, lack of motivation to do things.”
In 2009, researchers at the University of Alabama at Birmingham reported that depressed people tend to gain weight faster than people who aren’t depressed.
The bulk of those extra pounds was concentrated around their waists. That’s not good. Belly fat is a risk factor for type 2 diabetes, heart disease, and high blood pressure.
Depression, of course, comes with its own set of risk factors, including suicide, social isolation, drug and alcohol addiction, and anxiety.
Whichever comes first - depression or overweight/obesity - it is a very unhealthy combination. Often, it is a self-reinforcing combo as well.
Eating Yourself Blue
“Some foods, especially foods with high sugar and/or fat content, make you feel better, if only briefly,” says psychiatrist James Gordon, MD, author of Unstuck: Your Guide to the Seven-Stage Journey out of Depression.
“That good feeling makes you want to eat more, which in turn makes you feel bad about yourself,” Gordon says. “That leads to deeper depression, and more eating, and greater amounts of weight gain. It’s a vicious cycle.”
Getting out of that cycle can be a real challenge.
“When you are depressed, it is much harder to get out of bed, much less pay attention to what you are eating,” says Edward Abramson, PdD, an emeritus professor of psychology at California State University at Chico and the author of Emotional Eating: What You Need To Know Before Starting Another Diet.
For doctors, it’s less important to know which came first: the patient’s depression or with weight problems. The question is, which one should get the most initial attention?
“If someone comes to me who is severely depressed and overweight, the depression is going to be the primary focus,” says Abramson.
However, he continues, an eating disorder that causes a patient to binge might need to be addressed first: “If their eating is out of control, that becomes the primary focus.”
Although weight gain is commonly associated with depression, weight loss can also be a problem.
“With severe depression, you might lose weight because you’ve lost your interest in food, which comes from losing in interest in pleasure.” Gordon says. Loss of pleasure is a hallmark of depression,
Depression may also accompany an eating disorder. In Heinberg’s practice at the Cleveland Clinic, patients with anorexia nervosa are often depressed.
“In patients with low body weight, the brain becomes starved and they develop symptoms that meet the criteria for depression,” she says. “Often, once you feed them, the depression goes away. It’s resolved, and it’s generally resolved quickly.”
If You Move, You Lose - Pounds and Depression
Treating depression often takes a multipronged approach that may include talk therapy and medication, as well as exercise, a healthy diet, and other lifestyle measures.
It’s important to know that weight gain is a common side effect of some of many prescribed antidepressants.
Fortunately, patients who are both overweight and depressed can help themselves with the same prescription: exercise, which can help counterbalance drug-related weight gain.
“I won’t necessarily tell them to watch what they are eating at first,” says Abramson, “but I will work with them to get them to move.”
At the beginning of therapy, that usually means walking. Abramson recommends picking up a pedometer before hitting the sidewalk. By measuring the number of steps they take each time they walk, they can monitor their progress. And, says Abramson, “small victories equal positive thoughts.”
Heinberg often prescribes walking as well. She likes to focus on her patients’ depression for the first six to eight weeks of therapy, introducing low-key exercise only to keep weight steady rather than bring it down. Once the depression is under control, she says, it becomes easier to address weight problems.
Be Active, Make Choices Feel Better
Exercise is a key part of treating overweight and depression, in part because it allows patients to play an active role in caring for themselves. In fact, Gordon maintains that exercise is the best prescription for treating mild to moderate depression, as well as being helpful for severe depression.
“People feel good about doing things for themselves - that, in itself, is therapeutic,” Gordon says.
Gordon also recommends taking a break from fast food and other unhealthy eating habits: instead, he says, make time to cook a meal for yourself.
“It goes beyond just preparing something healthier to eat than fast food,” says Gordon. “People get engage in their own care, and that’ crucial to dealing with weight.”
Gordon, who is the founder and director of the Center for Mindy Body Medicine in Washington, D.C., includes alternative and complementary treatments in his practice. Key among them is meditation.
“You have to become aware of what and how you eat, through mindfulness,” says Gordon. “Very often, if you are anxious, you are going to eat more. But if you are in a state of relaxation, you won’t be eating frantically or mindlessly.”
by Matt McMillen
You seem to point out all the things you do wrong to yourself all the time. How about flipping the script in your head and make a decision to start counting all the things you did right - or good - for yourself this week and keep building on that success.
Can SLEEP really help you be healthier? I would have never believed this myself had I not changed my own personal sleeping patterns last year, but getting an adequate amount of sleep can be really beneficial.
Doctors, research, and even your Mother will tell you the value of getting 8 to 9 hours of sleep every night. When you don't get enough sleep, you know it. You function very differently during the day and your ability to perform can be compromised.
Sleep management is about time management according to the beloved Dr. Oz, so he encourages you to plan for sleep.
Count back 8 to 8 1/2 hours before the alarm clock needs to ring, and spend 10 minutes on absolute musts for the next day (making your kid's lunch), take 10 minutes for meditation (prayer) and 10 for hygiene....then go to bed.
Some other ways to help:
*Create the perfect sleeping environment. A cool, dark room is best.
*There should be no laptop, no TV, no food in bed. Ideally, the bed is used for sleep and sex, it's not an office or a restaurant.
*Be consistent. your body clock loves it when you follow a predictable schedule. Even on the weekends, try to rise within an hour (at most, two) of when you have to get up on weekdays, even if that means you need a power nap later. Otherwise, your body thinks you have jet lag on Monday morning and will protest big time.
*Other interrupters of quality sleep are caffeine, which keeps you from falling asleep as well as staying asleep, and alcohol, interrupting your sleep cycle and contributing to the 'hangover' that many experience.
Welcome to arguably the toughest "fat patch" of all. Well, that certainly caught my attention as I started to read the article. The phrase "fat patch" when you're staring straight in the face of perimenopause doesn't sound too......hopeful! Hmmm, thought I'd better pay attention to this. The newest Health September issue article on how to Fat Proof Your Life is definitely a must-read, so please read on:
Welcome to arguably the toughest "fat patch" of all. We're due for an average gain of 12 pounds within eight years after menopause, researchers at the University of Pittsburgh have shown. And fat burning plunges by 32 percent in post-menopausal women, possibly due to a drop in estrogen, reports a study in the International Journal of Obesity.
"You burn on average around 150 to 250 calories fewer per day," says lead study author Jennifer Lovejoy, PhD. Fight back with these expert fixes:
Cut calories: To ward off the pounds, you may need to slash about 200 calories a day now. Make sure you're getting enough lean protein and fiber to keep full, but stick to a low-fat plan, since your body isn't as efficient at burning fat as it once was, Lovejoy says.
Sleep on it: Stress hormones like cortisol can creep up now thanks to hot flashes and other discomforts, making you crave sugary foods, which your body then turns into belly fat. The best way to metabolize stress hormones and reverse this trend: Get enough zzz's, says Christiane Northrup, MD, author of Women's Bodies, Women's Wisdom.
Sculpt Muscles: Don't want to eat less? Lift more. Since muscle mass diminishes with age, if you don't do anything to replace it, your body will shift to more fat and less muscle - which slows down your metabolism even more, says Dr. Northrup. Aim for two 40-minute sessions of weight training a week to keep muscle and bones at pre-meno level.
I love lemon meringue.
Cherry limeade is delicious.
But my all time favorite is Butterfinger.
These are no ordinary chocolate, strawberry and vanilla flavors - although if you want, you can have those too.
I’m so excited about these new-found shakes that I want everyone to know (www.thinkingthinlifestyle.bodybyvi.com)
I’m getting some pretty amazing results with these protein enriched, nutritional shakes that are making a huge difference with me. Not only with my weight (my husband is dropping the pounds too), but the health benefits of the pre-botics and the fibersol - which is a new patented fiber blend that helps keep you feeling full - is really helping with irritable bowel syndrome symptoms that I can struggle with.
Here’s 6 reasons that you need to try it!
#1: It’s a unique, concentrated and absorbable blend of proteins processed to remove fat, lactose, carbohydrates and is flavones to provide pure, concentrated protein. When mixed with milk or soy milk, provides 20-22 grams of protein, the right mix to burn fat and build lean muscle.
#2: Low sodium. Lower than other brands.
#3: Contains a servicing of whole milk, for bone healthy calcium.
#4: Contains a full serving of fruit or vegetable fiber, without gas.
#5: Contains digestive aids and enzymes, including prebiotoc activity for maximum nutrition absorption.
#6: Smells and tastes like cake mix! No kidding….it does
How about apple pie or……banana nut bread or……blueberry peach cobbler or……chocolate peanut butter cup or……turtle cheesecake…..I've got a whole list of flavors that you can try.
Call me at 616-516-1570 if you would like to get started today. Or order from the Store at this site.