Healthy B.P.M.

¼ cup sliced almonds will net you 2.4 grams of fiber and an apple gives you four. If you want to get your fiber in a hurry have a cup of black beans which carry a whopping 19.4 grams. Most whole wheat products will also push you toward your daily goal with an average of about 5 grams per serving. Still wondering how to get more fiber in your diet? Check this out:

We all know the importance of exercise, but arthritis patients will probably benefit more from strength straining exercises targeting their affected joints. The best way to get this kind of workout is through a physical therapist. They can provide you with exercises designed specifically to improve endurance, and muscle strength. If you perform these exercises as prescribed, you will probably find yourself feeling better, or at least not deteriorating as quickly. You may be able to do more, or your condition may simply worsen more slowly. You can’t reverse the damage arthritis as caused, but you may be able to improve your quality of life.

Another type of exercise your physical therapist will probably recommend is flexibility training. Many arthritis patients lose flexibility and range-of-motion in affected joints because pain is causing them to use the joint less. Flexibility exercises can help keep the joints limber, enabling a better range or motion and increasing how much you can do with that joint.

A good cardio workout is just as important for people with arthritis as it is for everyone else. However, unlike everyone else, people with arthritis don’t skip aerobic exercise because they’re busy, or tired, it’s because they’re in pain. If performing everyday activities is painful, then you probably don’t want to consider doing anything more than that; however, there are exercises you can do to work your heart without severe pain or a worsening of your condition. You should work with your doctor to find exercises that don’t stress, or even involve, the affected joints. For instance, patients with severe knee arthritis can get aerobic exercise with table top bike-like devices which you pedal with your hands. While this doesn’t help your affected joints directly, it improves your overall health, endurance, stamina, and circulation, which can improve your ability to handle your arthritis. Another great exercise for those living with chronic pain is a recumbent bike. This piece of cardio equipment allows you to get a great lower body workout with stress and pain in your knee joints.

While exercise isn’t going to cure your arthritis, it may help to improve your condition. To work properly, exercise should be combined with proper diet, getting enough rest, medication, and other treatments your doctor may recommend. A combination of these therapies goes a long way for reliving arthritis pain. Take Care and Be Well and know you don’t have to suffer.

First for Women now on newsstands boasts a bold headline that reads “Drop 10lbs in 3 days”. Who wouldn’t want to read that? I sure did, and I read it in line. The wonder weight loss secret was an increase of fruits which have a low energy density. Maybe so, maybe not.

If it happens to be Hollywood’s latest diet, the nation is all over it. The kicker is that we know a lot of “celebrities look a hot mess when they’re not glammed up, air-brushed and wearing a full arsenal of spanks and other body suits.

• Encourage healthy physical activities. If they want to play a game, suggest hide and seek, tag, or anything else that will get them up and moving. Play also helps to support physical development. If a child sits in front of a T.V. all day, they’ll never develop their hand eye coordination, balance, or other physical abilities to their full potential.
• Bonding. There is nothing more important in building a child’s self-esteem and feeling of safety than bonding with a parent. If a child knows that their parent is there for them, they’ll grow up to feel more secure. You may think it’s just talking and spending time with your child, but to them it’s about feeling love and protection.
• Get Personal. Often, a child will reenact situations that he or she finds important. They may use playtime to vent emotional frustrations that they are unable to describe verbally. By paying attention to your child’s behavior during play, you can determine their concerns and frustrations. Playing with your child is beneficial to you as well. It helps you to:
• Get to know your children. Many parents of teenagers say that they know little if anything about their kids. A good way to know them is to start while they’re still young. Regular play now may actually help you worry less about them when they’re older.
• Relax. When children play, they create imaginary worlds and situations. If you are actively involved in your child’s imaginary worlds, it can help you forget the stress of the real world.
• Stay active. We all know how hard it is to stay active when there are deadlines to meet, bills to pay, and everything else to do. Play with your kids and increase your exercise.

Playing with your child shouldn‘t be a chore. It may be difficult to rearrange your schedule, but it will be worth it.

Stress and Hormones - When you let stress handle you instead of the other way around, everything is thrown out of whack. Negative emotions like guilt, anger, an anxiety trigger hormonal responses that encourage fat storage. Cortisol is one of those hormones; and don’t even think about taking Cortislim to counteract it.

Got Protein? - If you’re not getting enough (of the good kind) your body reacts by blocking the thermogenic response as it prepares for what it thinks may be a long stretch without it. Better known as the starvation response.Some advice is so standard and run of the mill that we dismiss it. This failure to act can often mean the difference between succeeding or not.

One bit of run of the mill weight loss advice is to take the stairs. “Yeah right”, we mutter to ourselves. We’re looking for something BIG, something dramatic, not a piddly little thing like taking the stairs. After all we’ve heard it; we tried it and didn’t work. Millions of people take the stairs everyday and the United States is still one of the fastest countries in the world. Climbing one flight of stairs or two a couple of times a week, will not net the results you want. Consistency works, applying other simple and effective techniques works as well. But you gotta move from your cushy spot in wishful thinking land and do something no matter how small. It’s the small successes that you rack up along the way that motivate you to keep going, and to be on the look out for what else works, for you. Take the stairs, take a walk, take a bike ride, take charge of your wellness and get on with your life.

The average person needs 7-9 hours of sleep. Studies show that averaging 9 hours of sleep helps to decrease the aging process. Your body also needs sleep to produce certain hormones. Growth hormones and melatonin are released during sleep and these hormones aid metabolism. Also when there are low levels of these hormones your body releases a stress hormone called cortisol. Coritsol can slow down the metabolism and will aid your body in storing fat. Sleepy and fat; not a great combo.

Eat, play and sleep that’s a pretty good deal in exchange for a healthy and fit body.

1. Tune in to Eat Less. Music soothes the savage beast and it can set the mood for overindulgence. Mid-tempo music keeps you at an even keel. Slower, mellow music relaxes you your resolve, leading you to think one more bite or drink won’t hurt.
2. Throw Them Out. Not your relatives, your fat clothes. Don’t leave them in the closet or drawer as a reminder. Having an alternate wardrobe waiting in the event you regain the loss weight is not a good motivator.
3. Get Over Yourself. Optimal health and fitness is serious business, but the rest of the world is still going on. While you are in the process get your mind off yourself and do something for someone else. Plant a tree, read to preschoolers or just smile and passersby.
4. Be Grateful. Appreciation for what you have, however miniscule you think it may be goes a long way. You may not be happy with your present weight and current level of fitness but you’re alive and can do something about it.
5. What Did You Say? Thunder thighs, bubble butt. Lose the negative terms of endearment. Stop reinforcing what you don’t like and praise what you do. Yes, your eyes are very pretty.
6. Step Off. Quit weighing yourself 2-3 times a day. Once a week, same day and same time will do. To often the numbers on the scale set the tone of our day. Keep in mind that most scales read in pounds and that ¼ - ½ pound you lost won’t show. Also the muscle you are gaining might register as weight gain.
7. Flavor Flav. When it comes to healthy eating this is where it’s at. What’s in your spice cabinet? Salt, pepper and that bottle of Worcestershire sauce that you aren’t doing anything with. Experiment with different sauces and spices to add variety and keep the meals interesting.

An active lifestyle and a healthy eating plan are the cornerstones to optimal health and fitness. Look for the balance that allows you to reach your goals without the feelings of deprivation. Having a healthy, fit and strong body is like being on vacation everyday.

Exercise increases energy. Exercising in the morning, gives you a great energy boost that’ll keep you going until the afternoon. You may feel fatigued during the first few weeks, but be persistent and the energy will come. Exercise gives you time to think. A lot of the stress we face, we cause. Instead of doing work and fixing problems, we worry about doing work and fixing problems. Exercise gives you time alone to focus without distractions.Have you ever noticed that you tend to get sick more often when you’re stressed? Scientists have noticed this connection for a long time, but until recently, couldn’t explain it. While a big project at work or family problems aren’t going to give you the flu, they can decrease the functioning of your immune system, making you more susceptible to the flu and other infections.

When we think the stressor is beyond our control and will never end, our body feels it can’t cope; that’s when stress begins to take its toll. Even if you feel you are in a position of control, (high power job) long-term stress can build up and gradually decrease your disease fighting abilities.

Did you know that practicing focused breathing exercises can help you relax and relieve tension? First step, find a good position. You can lie on your stomach, back, sit cross-legged, sit on your feet with your knees facing forward, or stand. Choose the one most comfortable for your body type. If you’re not comfortable, you’re not going to relax no matter how you breathe. Also try periodically changing positions throughout your breathing exercises. Next, use the proper breathing technique.

We tend to take short shallow breaths. Focused breathing exercises involve taking longer, deeper, fuller breaths. This changes the percentage of carbon dioxide in your system, putting you in a more relaxed state. Breathe by pulling your stomach in and out (toward and away from your spine). Keep your shoulders relaxed; if they’re moving up and down, your breathing is too shallow.

Breathe slowly. About 5 to 6 seconds for each inhalation and exhalation; however, it’s more important to focus on your technique rather than your pace. Inhale deeply through your nose, and exhale though your mouth. Focus on the breathing. The point of breathing exercises is to clear your mind of stress, not give you an opportunity to focus on it. If your thoughts wander, try to bring your mind back to the breathing. With more experience, you’ll find this easier to do.

Practice visualization exercises while you’re breathing. Picture each muscle in your body and focus on it feeling relaxed. Deep breathing is a great way to get to sleep or simply unwind at the end of a long day. Take Care and Be Well.

Use experiential imagery to visualize how you want to be. Actually put yourself in the change, see yourself as you would if you were actually were. If you want to weigh 125 lbs, visualize stepping on the scales, you’d see your feet, and your calves, the scales and the floor. See the numbers rolling to and landing on 125lbs. Hold that image and let it become your new reality.

There will be times when you have to rock the boat. We want to be fit, but not at the expense of our present comfy, familiar lifestyle. Who really wants to get up early and exercise or learn to cook healthy? Sometimes you almost have to be obsessive about your growth and many won’t understand it, they’ll think you’re selfish and narcissistic.

Don’t think that want you really want is unattainable. If you think that way it will be. Live and breathe your goals. Remember the saying “If it is to be, it is up to me”. You alone are responsible for the fulfillment of your dreams. Focusing on the reward will help to keep you motivated, set your goals on the joy and anticipation of what’s to come. What you put your attention on grows. Turn your attention to the rewards of staying on track with your healthy eating and exercise. Continue to guide your thoughts to the state of optimum health and fitness that you want. Most importantly believe that you can have it and that you deserve it.

The best way to avoid your child developing an obsessive exercise disorder and to booster a healthy self image is to teach them healthy exercise habits as early as possible. It’s also important to recognize that teenage boys often fall prey to a low self- image as well. Develop an exercise plan with your child when they’re young, 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.

You can also help prevent this condition from developing by helping your child develop a healthy body image. You can start this at a young age by emphasizing that not just skinny people are beautiful. 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. 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. Following are the most common danger signs to look for:

* Physical exercise beyond normal limits.

* Obsessed with being thin.

* False body image, (feels they are fat when they are dangerously thin).

* An established eating disorder such as anorexia or bulimia.

* Exercise when injured or exhausted, even when told not to.

If you suspect your teen has a problem with over-exercising and self-esteem, talk to them in a calm manner. Explain what you see with their behavior and offer to help. If you are not comfortable talking to your child, talk to their coach or consult a therapist. It’s important that your teen learns that their behavior is unhealthy without feeling like they’re being persecuted.

High Cholesterol and TriglyceridesA total cholesterol level of 200 puts you at risk for heart disease. A lifestyle change can lower it. A male age 40-59 is either mid-career, married with children, has a mortgage, other responsibilities, and stressed out. They too are stress eaters. Pressure to maintain the status quo, can send even the best adjusted 40something to the cookie jar. Combined with a sedentary lifestyle, this can send Mr. Middle Age’s cholesterol levels soaring.

High Blood PressureIf the cholesterol is high, chances are blood pressure is also. We tend to think men can and should be able to handle everything. Everything, being the pressure to make sure that their household and families has everything they need and more.

Physical InactivitySome men reminisce about when they were “jocks”. Then there are the weekend warriors, prone to injury. Which leads them back to the couch. One weekend of working out does not make a fitness plan. Something as simple as a daily walk can be heart healthy.

ObesityOvereating and inactivity equals obesity. We’ve seen Mr. Middle Age, gut hanging over his belt, in denial about what size he wears. In the fruit basket of life men tend to be apples; carrying most of their weight around the middle. The internal organs, specifically the heart work harder due to a thick layer of fat around it.

DiabetesA woman‘s risk is higher, but a risk is still a risk. Type II is the most common and it’s estimated that one-third of men with it aren‘t aware of it. Problems like ED (erectile dysfunction) often uncover diabetes along with vision and kidney problems.

AgeHere’s lies the gender difference and one of men’s involuntary risks. The risk of heart disease for men skyrockets after age 45. About the same time the sedentary lifestyle kicks in, exacerbates obesity, high blood pressure and high cholesterol.

Family History and RaceAfrican Americans are at a higher risk due to a prevalence of high blood pressure and diabetes. Genetics are indicators however; generational occurrences don’t have to be the norm.

Ignorance is BlissThis can be the most detrimental. Often men won’t seek medical attention because they don’t want to know or admit that something is wrong. Knowledge carries with it the responsibility of change.