Healthy B.P.M.

The Acai Berry which is commonly pronounced a-sigh-ee, is a rather small, round, and black-looking purple. It resembles a grape or a blueberry, but is yet smaller and darker. This fruit has a large seed and minimum amount of pulp. The acai is touted as the next great weight loss wonder and is used in energy juices, some energy bars and a boatload of supplements. Manufacturers claim the acai berry’s natural combination of antioxidants, essential fatty acids, phytosterols, and amino acids work together to help your body function better, process food easier, and burn fat more efficiently.

Once known only to natives of the Amazon Rainforest, the acai berry does appear to provide some antioxidant power and health enhancements. One website boasts that this wonder berry has 59, count em, 59 health benefits. I won’t bore you with all 59 details and some listed on one website are redundant; but here are the highlights:

• Prolongs Your Life
• Increases Your Energy
• Increases Your Overall Strength
• Helps You Maintain Healthy Blood Pressure
• Helps You Maintain Healthy Cholesterol
• Enhances Sexual Function
• Promotes Overall Wellness
• Supports Weight Loss through Fat Loss

The following claims at first blush are pretty tough to hold on to.

• Prevents Cancer
• Cures Osteoporosis
• Helps Improve & Even Cure Leukemia
• Prevents Allergies

With weight loss I’ve often advised that it’s the small things we overlook that often give us the greatest benefits. I think the acai berry fits into the small things category as far as cost and availability. However, it’s claims to prevent and cure certain diseases, to me, is a stretch. I would never advise anyone diagnosed with any serious illness or disease to try any supplement without consent of their physician. That’s just safety and common sense.

On a final note, I have tried several drinks that contain the acai berry and taste wise they weren’t bad. One by Mon a Vie and Body Alive, both are a bit pricey. Neither drink provided a big energy rush, but I did appreciate the added antioxidants. My husband tried them as well and did notice an improvement in his creaky knees. If your interest is piqued check out http://www.acai-berry.com/ and www.bodyalivenow.com

When it comes to loosing weight your ultimate success will often depend on portion control. You’re better off eating moderate portions of all different types of foods including a few treats here and there than piling your plate up with apparently healthy options. Keep in mind also that just because a food is “healthy”, it isn’t a license to overeat. Portion control and behavior modification go hand in hand.

Many of us don’t even know what an adequate portion size should be. Go to any high-chain restaurant and your plate will be piled high of food, sometimes you’ll be served up to 5 portions in one sitting! We have a family restaurant chain here called Tony’s and the food is fantastic and the portion way over the top. Order a BLT from Tony’s and you get one pound of bacon per sandwich. If you still have room for dessert try their banana split with a half gallon of ice-cream. Economically it’s great, health wise, an absolute disaster. So just how do you watch your portion size and reduce your waist line?

Eat slower – you’ve heard it before I’m sure, and it’s true, if you take time to eat your brain will have adequate time to register you’ve had enough. Many of us are out of touch with our bodies and we keep eating until we feel so full we could burst. Try to make the mind and body connection by eating your food slowly and taking the time to enjoy each bite.

The Portion Plate – You don’t need to invest in any fancy plate to help you do this, it’s really easy to do anywhere. Mentally divide your plate in half, fill the first half with vegetables then divide the remaining half in half. One half will consist of a portion of slow carbohydrates such as whole wheat pasta, brown rice, or sweet potatoes. The other half should consist of a protein such as chicken, fish, eggs or beans.

That’s your new portion rule from now on, one quarter protein, one quarter carbohydrates and one half fresh salad or veggies.

Keep the visual image of what your plate should look like anytime you are about to make a food choice. If you’re just having a chicken sandwich for example remember the chicken serving should ideally fit into that quarter of the plate, add two slices of bread and fill up the rest with fresh salad or veggies.

This is by far the easiest way to control your portion size. If you do this with at least three of your 4-5 mini meals and replace junk food snacks with healthier options, you’re almost guaranteed to loose weight without having to follow any strict diet regimen. Still not sure, give yourself a few days to try it and see the great results for yourself.

Most parents (if they’re paying attention) are aware of the signs and symptoms of eating disorders. Many even watch their child’s eating habits closely to make sure they aren’t developing a problem. However, they often overlook a problem that is just as serious and fairly common in teens: obsessive exercise. This is a condition where your teen feels they need to exercise hours a day to stay healthy and fit. Key word here is hours. Over exercising can cause problems ranging from short term fatigue, exhaustion, delay of puberty, to permanent physical injury. This is why it’s important to recognize the symptoms and, how to prevent and treat this disorder.

Compulsive exercise is caused by many of the same issues that can trigger an eating disorder. The teen feels unhappy with their body image and exercises to fix it. They may also have been exposed to an overweight friend or relative and exercise to avoid becoming fat themselves. Compulsive exercisers have to be in control or all parts of their life. They feel that not exercising would leave them without control which, for them, is not an option.

The best way to avoid your child developing an obsessive exercise disorder is to teach them healthy exercise habits as early as possible. If you develop an exercise plan with your child when they’re young, making sure to set limits and boundaries, your child will be more likely to maintain healthy habits as they mature. An important part of teaching your child proper exercise habits, is to practice them yourself. Make sure to get enough exercise, but don’t overdo it.

You can also help prevent this condition from developing by helping your child develop a healthy body image. You can start this from a very young age by emphasizing that not just skinny people are beautiful. Our society is celebrity obsessed. We hang on every aspect of their lives, especially what they do to stay in shape. If Paris or Britney are gulping pomegranate protein smoothies, and taking kickboxing classes, then that’s the in thing. We should teach our children the fundamentals of weight loss and fitness. And if a parent finds themselves lacking in that area find someone who can help. You should also be sure to point out the positives of your child’s image. If your child is overweight, you don’t need to point it out to them; they already know. Berating them about it will only send them running to the nearest bag of Doritos. A better response would be to help your child maintain a healthy diet and exercise plan aimed at good health.

Along with preventing compulsive exercising, it’s also important to be able to recognize the symptoms and treat the disorder properly. The following are some of the most common danger signs to look for:

• Excessive physical exercise beyond normal limits.
• Obsessed with being thin.
• False body image, (feels they are fat when they are dangerously thin).
• May have an eating disorder such as anorexia or bulimia.
• Exercise when injured or exhausted, even if they are ordered not to.

If you think suspect your teen has a problem with over-exercising, it is best to confront them in a calm manner. Explain to them what your see is wrong with their behavior and explain you want to help. If you are not comfortable talking to your child about it, talk to their coach or consult a therapist. It is important that your teen learns that what they are doing is unhealthy without feeling like they’re being persecuted.

Curing this disorder is a long and difficult process; that is why it’s important to take steps to keep your teen from compulsively exercising and learn to recognize warning signs early.

Yes I’m rehashing an old rant but bear with me, again. Why oh why oh why do we get in such a big hurry to lose weight? Trust me I know the feeling. It’s frustrating as all get out to get on the scales and the numbers aren’t what you want them to be. The first thing that comes to mind is, “I did all that work for nothing?” Then you think back to everything that you felt you’ve sacrificed. Like the doughnut you wanted at Tim Horton’s on your way to work. You settled for yogurt and water.

When your friends wanted to have pizza after the movie, you got a salad. And by the way you watched the movie sans popcorn. It just so happened that you had a protein bar in your purse.

Or how about the trip to the mall that you opted out of so you could hit the gym.

Again and again you ask yourself, “What did I do it for?” You did it for your health sunshine, pure and simple. Of course you wanted the scales to reflect your dedication, your jeans too. But alas, it didn’t happen.

Now is the time when I could say, STAY OFF THE SCALES!! However, you and I both know that’s not going to happen. All the reasons to stay off them make perfect sense. It’s just that they give immediate feedback. Before hopping on (sometimes numerous times during the day) we click our heels three times, throw salt over our shoulders and say a couple of Hail Mary’s. Then we get on and curse. Here comes the voice of reason, are you ready?

You’re eating healthy and working out for the health of it. You want to lead a full and energetic life without worry of disease that you could help to prevent. All your hard work hasn’t been for naught, never discount the value of gradual success. Look at it this way; if you get a pimple that’s all you seem to focus on right? The pimple that seems to loom as large as Mt. Rushmore is keeping you from honing in on how gorgeous your eyes are, or that awesome haircut you just got.

How often do you grab your lower abs, pinching, pushing and prodding them? Instead, check out the indents you see coming at your waistline. The oblique twists are working!
Have no fear it’s all working and the most important changes are taking place on the inside. Give them time to work their way out and in the meantime pat yourself on the back for hanging in there. And did you know that patting yourself on the back is a great way to stretch your triceps? I told you, it’s all good.

By now, you’ve probably seen an exercise ball, also called stability ball. They look like giant playground balls. You may have see some not so balanced people rolling and stretching on them at the gym. Please don’t be hesitant about trying one, or be worried about looking silly. Figuring out how they work is pretty simple. Pay attention I said simple, not easy. Once you get the hang of it you’ll find the benefits worth the initial effort.

What most people consider to be the biggest benefit of using an exercise ball is its ability to strengthen your core. These are the muscles in your abs and back; the muscles you work so hard to tone up with crunches. When you do exercises on a ball, your abdominal and back muscles are constantly working to make adjustments and keep you balanced. Unlike traditional exercises, the ball works the muscles on the front and back of your body at the same time, promoting a more balanced and healthy physique. Even if you’re targeting a different area, your core muscles are still getting exercise. Plus, there are tons of exercises you can do on a ball that focus on strengthening and toning these muscles even more. Are you interested yet?

If you slump at a desk all day and find that your back, neck, and shoulders are sore at night, you can benefit from an exercise ball. By toning your core muscles, exercise balls can do wonders for your posture. When your core is toned, the muscles keep working after you’re done working out, helping you sit up straight. Just think back to all those times your mom told you to sit up straight. If you’re breaking out in a sweat already thinking about exercising on the ball, have no fear. You can get this benefit by replacing your desk chair with an exercise ball. You pretty much have to maintain proper posture to stay on the ball and you’re working your core at the same time! If you don’t think your workplace will allow you to sit on an exercise ball at your desk, they make exercise ball chairs that provide the same benefit with a more professional look. It’s all about ergonomics and your employer should be interested.

Have you had a previous injury to your back, knee or hip? Do you worry about exercising because it might aggravate your condition? An exercise ball can help. The ball can be used to support your body while you stretch or build muscles. If you have a back injury you may even be able to find pain relief by lying on the ball. Stability balls are used for rehab by physical therapists often.
If you find it hard to bend, move, and even touch your toes, an exercise ball can help you improve your flexibility. It can help you stretch yourself farther, but it can also provide support so you can stretch certain muscles more safely. This gets better and better, so you‘re going to get one right?