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File these away AFTER you've read them! Slip into a Steady Slumber Tips for Curing Insomnia Sleep is something that your body craves, but also something that everybody struggles with periodically. You’ve tried to cure it the right way. You stopped drinking caffeine late in the day; you didn’t eat a heavy meal right before bed; you made sure that the lights were off; you’ve tried to keep a definite bedtime schedule consistently. And yet, as you lie in bed sleepless and frustrated, none of this really seems to matter. When insomnia hits, you could spend hours stressing, or try a few new things to ease you into a peaceful slumber. Difficulty falling (and staying) asleep is a common problem. As an important source of energy for the body, sleep is a valuable commodity. If you have been lying in bed for a while and can’t sleep, get up. Don’t just stay in bed and worry about not having enough energy to get all you need to get done the following day. Do something tonight to encourage the Sandman to appear a little sooner: Go for a soak Go relax in the bathtub. This soothes both body and mind. Try adding some sleep-inducing scents, like lavender oil, into the tub. You can also put a few drops of these oils onto your pillow to pacify you in bed as well. Don’t make the mistake of taking a shower. This can actually awaken your body. Opt for a warm bath instead. Couple this with some candles and calm music and you’ll be set. Drink it up Have a glass of warm milk. You thought this was just an old wives’ tale, but it actually works! Heating up milk really does have a tranquilizing effect on the body that can calm you down and prepare you for sleep. In fact, the same amino acid that gives turkey its reputation for causing drowsiness is also found in milk, and it causes more serotonin to be released in the body. Can’t stand the idea of warm milk? Add a drop or two of vanilla extract. Still not sounding tempting? Try some chamomile tea. A number of people think that having an alcoholic drink right before bed does the trick. Although this might initially make you sleepy, it doesn’t prep you for sound sleep, and chances are, you’ll toss and turn during the night. Find an activity Do something relaxing out of the bed. Try some light reading—although an action thriller probably wouldn’t be the best choice for these purposes. Watch something a little boring on television at low volume. Don’t watch anything that will wind you back up. Looking for other ideas? Sew, scrapbook, or write a letter. This activity should be easy, nothing that will key your nervous system back up. Once your eyes get droopy again, hit the sack. De-stress The worst thing you can do is sit in bed and think about everything you didn’t get done today, and all of the work you’ll have the next day. Worrying about it won’t get any of it done, so let it leave your mind. If it helps, make a to-do list so that you don’t forget anything the next day. But leave it at that; once it is on the paper, forget about it. Another trick for troubled sleeping is to turn the clocks away from your bed so that you can’t count the passing minutes. If you focus on the fact that you are not sleeping, you’ll make your problem worse. Add some noise Wait a second, isn’t it true that your bedroom should be as quiet as possible? Well, up to a point, yes. The darker and quieter the room is, the more deeply you’ll sleep, even if you don’t realize it. But, adding "white noise" into the background of your bedroom can actually help you slumber. These steady, quiet sounds will block out other more disturbing noises that might keep you awake. Plus, once you are asleep, you’ll be less likely to wake up from other noises. Try keeping a fan blowing at night—a cool bedroom is more conducive to sleep anyway. Or, try playing relaxing music or natural sounds, especially something that can be set on a timer. You can buy CD’s that play gentle rain, waterfalls, or wind noises—there are plenty of choices. Listen to your body One reason you might have trouble sleeping is that your body is tense. Try a relaxation video or CD that guides you through loosening up and relaxing each muscle group. Start at your feet, contracting and relaxing your muscles, and move all of the way up your body. This is a quick technique to unwind. Plus, deep-breathing exercises, which mimic your respiration pattern while sleeping, can help convince your body that it is time to drift off. In the future… Exercise! Consistent fitness and good nutrition are directly linked to improved sleep. Of course, if you are lying in bed restless, it might be a little late. But, start tomorrow and you’ll sleep better in nights to come. If (and when!) you do exercise, make sure it’s not right before bedtime, which can interfere with your body’s ability to relax and nod off. Make going to bed a routine. Begin your routine around the same time every night, even on weekends. This could include any of the techniques listed above. It could simply mean changing into your pajamas and brushing your teeth. Do something consistently that your body will learn as signals to settle down for the night, and you’ll wake up refreshed the next day. |
Exercising with Arthritis Does this sound familiar? "My joints are achy, I feel stiff all the time, and it’s hard to get out of bed in the morning." If there were ever a good excuse not to exercise – if there were ever a defensible time to throw in the towel – this would be it, right? Wrong! In fact, when arthritis is a problem is precisely the time for you to get up and get moving. Exercise reduces joint pain and stiffness and increases flexibility, muscle strength, cardiac fitness, and endurance. It also helps with weight reduction and contributes to an improved sense of well-being. Taking the day (or week, month, or year) off will only make things worse for tomorrow. So where do you go from here? How do you begin a program that helps, not hurts? Three types of exercise are best for dealing with arthritis. Create a workout program that includes a balance of: Range-of-motion exercises (e.g., stretching) for normal joint movement, relieving stiffness, and maintaining or increasing flexibility. Include at least every other day. Strengthening exercises (e.g., weight training, resistance exercises, nautilus, body weight exercises) for keeping or increasing muscle strength, and supporting and protecting joints affected by arthritis. Include every other day unless you have severe pain or swelling in your joints. Aerobic or Endurance exercises (e.g., bicycle riding, walking, swimming, cardio gym machines) for improving cardiovascular fitness, controlling weight, improving overall function, and relieving pressure on and inflammation in your joints. Include 20 - 30 minutes, 3x per week unless you have severe pain or swelling in your joints. Where To Start Begin with easy, range-of-motion exercises and low-impact aerobics. As you become more comfortable with a low-level program, it is possible to progress to more advanced exercises. For example, you might start with water exercise (easiest on the joints) and progress to walking and/or biking or sports. Check with your doctor to learn which sports and exercises would be safe for you to try. Things to remember while exercising: Move your joints daily to prevent stiffness and loss of joint movement. Exercises should be done on a regular basis. You should try to do them on good days and bad days, although you may have to modify the program if you are having more pain than usual. An inflamed joint should only be moved gently through its range of motion. It is important to listen to your body and not overdo it. If an exercise hurts, stop! Pain (other than normal arthritis discomfort) is your body’s way of telling you something is wrong. If you get tired, rest! Wait a few minutes, then continue when you are ready. Always begin a session with some slow warm-up exercises to reduce stress on the joints. You should attempt to achieve a full range of motion by moving until you feel a slight stretch. Do not force the motion, going only as far as you feel comfortable. Move at your own pace, performing exercises in a slow and steady motion. Strength training can be done with small free weights, exercise machines, isometrics, elastic bands, and resistive water exercises. Correct positioning is critical, because if done incorrectly, strengthening exercises can cause muscle tears, more pain, and more joint swelling. Most experts agree that if exercise causes pain that lasts for more than 1 hour, it is too much. Other ways to protect your joints: Avoid keeping your joints in the same position for long periods of time. To reduce stiffness, avoid prolonged sitting and get up and walk around every hour or so. The strongest or largest joints and muscles should be used instead of the weakest ones, and weight should be distributed over several joints. For example, push open a heavy door with the side of your arm, not with your hand and outstretched arm. Carry a heavy bag or purse over your shoulder instead of holding it by the fingers. Maintain good posture and body mechanics, keeping joints in their most stable and functional position. Bad posture can lead to possible deformities and increased pain. Use a straight-back chair with a firm seat when sitting. When rising from a chair, use the muscles of the legs while also pushing off of the arms of the chair with palms or forearms (not fingers). |
Exercising with Lower Back Pain Stay Active as Long as You Want It’s a common problem for many who exercise, a problem that hurts during everyday activity and scares a lot of people away from any physical activity. It’s lower back pain. For those of you who suffer from this problem, here are some ways to stay active and help relieve this pain. There are a number of recent studies showing that most people with lower back pain need to improve lower back strength with a good lower back muscle workout. This might cause a little more pain in the beginning, but in the long run, it will ease the muscles of any pain they are currently having. Basically, the long-term solution for back pain lies in exercise. Some pain or achiness felt in your lower back might be the result of weak abdominal muscles. When you have a weak core, you are more likely to have poor posture and your muscles may be strained in a way that is uncomfortable or causes pain. You can minimize back pain by doing exercises that make the muscles in your back, stomach, hips and thighs -your core- strong and flexible. Even if you are currently participating in cardiovascular exercises like running or swimming, you should still add some of the following exercises, specifically designed to strengthen your core. Leg Raises to strengthen stomach and hip muscles How to: Lie on your back with your arms at your sides. Lift one leg off the floor to about a 45° angle. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the opposite leg. Leg Raises to strengthen back and hip muscles How to: Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Raise it as high as you can (approximately 30°) without causing any discomfort to your lower back or lifting your hip off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg. Wall Slides to strengthen your back, hip and leg muscles How to: Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch until the knees bend to about 90°. Count to 5 and slide back up the wall. Repeat 5 times. Partial Sit-Up to strengthen stomach muscles How to: Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat 5 times. Back Leg Swing to strengthen hip and back muscles How to: Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise the other leg and return. Repeat 5 times with each leg. Exercises to increase flexibility and stretch out the back How to: Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with 5 repetitions, several times a day. If you have not done any kind of exercise recently or if you have any type of high-risk health issues, it is recommended that you consult your physician before you do any of the suggested exercises. |
Need Pain Free Knees? Simple Stretches and Exercises Can Help If your knees are giving you problems, and you feel like the Tin Man from "The Wizard of Oz" when getting out of bed, you’re not alone. Nearly 50 million Americans feel the same way. Knees are the most commonly injured joints in the body. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn't surprising. Simple, everyday wear and tear can end up hurting your mobility. But it’s not too late. Like a rusty door hinge, with care and maintenance, you knees can be trouble free. Even if you already experience problems, exercising the muscles surrounding the knee joints— Quadriceps (front of thigh), Hamstrings (back of thigh), Abductor (outside thigh), and Adductor (inside thigh)—will help make your knees stronger and less susceptible to injury. Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing pain. Here are some exercises you can do to both stretch and strengthen the knee area: STRETCHES Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg. Quadriceps stretch: Sitting in a chair (or on the floor), straighten your leg and hold. If seated on the floor, make sure the leg is a few inches off of the ground. Release and repeat 5 times on each leg. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg. STRENGTH TRAINING Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.) Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets. Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets. Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too! Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time. Depending on your current level of activity and mobility, a good start is 3 stretching and 3 strengthening exercises, 3-4 times a week. Stretching can be (and should be) done everyday if possible to prevent stiffness and achy joints. These stretches can be done a few times a day if needed. Always check with your doctor before beginning an exercise program. These exercises are designed to help, not hurt. If you experience pain at any time during the exercise, stop. Pain is your body’s way of telling you that something is wrong. BONUS TIP: If you have increased soreness after doing these exercises, it may help to ice your knee or knees for 10 - 20 minutes. Place a bag of ice (or frozen vegetables) over the joint, with a towel between to protect the skin. Elevate your leg on a chair if ice alone is inadequate. |
Ice Home Remedies When you're injured, ice is like gold. In fact, it is an essential treatment for most sports injuries. It is one of the key ways to reduce the inflammation that occurs when you have some type of muscle tear, tendonitis, sprain or strain. There are so many ways to ice an injury. Over the years, I think that I have used ice more on my body than in drinks. Here are a few of my tricks. The Bucket Way Fill a bucket with ice and water. Plunge the injured area into the ice-cold water. Hang in there for 2 minutes and the initial chilly sensation will fade into a numbing feeling. Soak for at least 15 minutes, but never more than 20 minutes. An added bonus is that the added water pressure will also compress the area, which is another excellent way to treat sports injuries. Vegetables Anyone? My favorite is the frozen peas method. Simply place a bag of frozen vegetables on the injured area. The tiny vegetables are very flexible and wrap around the injury quite well. The choice of veggies is up to you, but be sure that if you use a bag more than once, don't prepare those for dinner. Fruity Alternative This is great for the feet, but I have seen people use it on their legs as well. Simply place a can of frozen juice concentrate on the ground and roll your foot over it. This can help soothe plantar faciitis and other injuries to the arch and heel. Dixie Cup Version If the injured area is small, fill small paper cups with water and freeze them. Massage the injured area with the cup by peeling back the top of the cup as the ice melts. The added pressure of your application can also be a good way to enhance the healing process. The Slushy You can make your own flexible, frozen gel pack just like they use in physical therapy - by filling a freezer bag with one part rubbing alcohol and three parts water. Seal the bag and put it into another sealed bag to prevent leaking. Freeze, use and re-use. Repeat. The slushy compound can be molded to fit your injury. Traveling Ice-Man If you're traveling, carry a few heavy-duty freezer bags with you. Airlines, fast food restaurants and hotels will always fill your bag with ice. You might as well pack the plastic wrap too! It will hold your ice pack in place and provide compression to the injury. However, if it's a foot injury, a big sock works fine, and a shoulder can be taken care of with a tight t-shirt. No excuses. Ice. Ice. Ice. |
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OK, people!! Let's wear off some of those excess calories, what do you say?? |
5-Minute Power Boosters for the Office Keep Your Body Fit and Your Mind Alert Office life. If you let it, it can suck the energy right out of you. Or, you can take advantage of your workspace to put pep in your step and become more productive than ever. Your office—where you spend 30% to 50% of your waking hours—can work for you or against you, depending on how you use it. The workplace is the forgotten arena of the self-improvement battle. But it’s the place where people need help the most! Stress is a huge factor in how well you perform at work. It clouds your thinking and wears you down. Without that energy, you lose creativity, concentration and motivation. In return,all you gain is irritability and tension. Of course, the most effective way to fight low energy is with a heavy dose of thorough stretching, proper breathing, and good posture. There are plenty of power boosters all around you. You don’t have to drop everything and run to the gym. In fact, there are dozens of ways you can reduce stress and increase energy—within 50 feet of the office. (No special equipment required.) For starters, five minutes of mental or physical activity for every hour you spend at the computer. People who sit at desks and computers for hours on end are most prone to dwindling production from low energy. Get Physical Find a few sturdy, thick phonebooks and do some step aerobics. Massage your own head and shoulders. Find trigger points of tension in the shoulders, jaw, and base of the skull. Hold pressure for 6-10 seconds. Take two steps back from your desk and lean forward until you’re in an angled pushup position against the edge of your desk. (This will also work against a wall.) Do a couple quick sets of incline push-ups. Lift 1-3 packs of printer paper in each hand. Curl them like weights or lift them over your head. Close your door and shadow box for a few minutes. Try to imagine a stressor while you’re punching. Start a pick up game of trashcan basketball! Create trick shots, or play against a coworker. A little friendly competition can go a long way. Jumping jacks are a simple, quick way to pump you up. Try to increase your intensity (speed) and duration (minutes) to keep it challenging. Go for a short walk around the office or outside around the block. Stand up and stretch your muscles. Don’t forget your neck and wrists. Lastly, using a stress ball. Squeezing a stress ball relieves stress while strengthening the forearms and wrists for typing. Go Mental Do word puzzles. Crosswords, word finds—even a jigsaw puzzle. Fill out a Mad Lib with your co-workers. A little laughter can improve your mood and decrease stress instantly. Rearrange your office. Switch hands with whatever you’re doing. Draw something. Let your mind create. Stand perfectly still for two minutes. Just regroup. Do some deep breathing exercises or quiet meditation. Make an inkblot with a folded piece of paper and liquid ink. Have fun with what you see in the blot. Staying energized and stress-free at work isn’t difficult. The key is finding reasons to stay out of your chair: In the morning, take as long as possible before sitting down. Forget the boardroom. Hold walking meetings. Hand-deliver mail, memos and faxes. Chat face-to-face instead of by email or phone. Use a bathroom on the other side of the building or on another floor. Have a lot of phone time? Buy a cordless phone and move around while talking. Taking care of yourself at the office is just one way fitness can help you in other parts of your life. All it takes is a few minutes at a time. |
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Oh Pat, I'm so glad you are back! It wouldn't be much fun without you! I love your tips and I try to incorporate at least one each week. Your alcohol/water ice bag is excellent! Thanks. I miss exercising so much! I used to love to walk. I'm going to try some yoga, my doctor thinks that won't hurt. Thanks for giving so much of yourself to this thread. I've learned so much from you. And I come from a background of 20 years in the medical field! |
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I'm proud of your weight losses. That is great. Tell us some of what you think has helped you get where you are today. Keep up the good work! |
I have been on every diet out there...Weight Watchers, NurtaSystem, Lean Line, Vegan...you name it. But I know the difference is this time my HEAD and HEART are in it. I'm not on a diet, and I'm not thinking short term here. I've determined to make this how I eat for the rest of my life. I make more healthy choices than unhealthy. I bought a 70 ounce container for water and I drink it constantly. I am reading everything I can get my hands on about healthy foods. I'm making fruit and vegetables my main course with a side of lean meat or fish. I don't know why my head and heart are in it this time. Well, I think it's because, as you know, I've been very ill this past year. I was diagnosed with MS then after a week in the hospital I was told it wasn't MS. But, I still have all of the symtoms of MS. So, I get very frustrated about my health and I feel like I no longer know or have any control over my body. But what goes into my body is 100% under my control. I may never be healthy but I know I'll be as healthy as I possibly can. My son found a silver ID bracelet in a parking lot and he brought it home. It says "BEST" and he gave it to me. I now wear it to remind myself that I am in charge of being the BEST that I can be. I will make the BEST choices, and do my BEST to take care of myself. That is what I've done, Pat, and I thank you and Glad for getting me started and providing me with support, information and recipes! |
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Anyone else want to share a success story? |
Oh my goodness! This really touches me! This girl is after my heart. This is exactly what we LOVE to hear. Your story is wonderful. My heart goes out to you, dear Teri. You really have caught on to this. I hope many others have done so also. This is what we are in hopes of getting through to other people. You have to take care of your own body as no one else will do it for you! Teri has caught on. This is what it's all about, folks! We're helping one another. Here is someone that is certainly putting everything she has into learning how to eat healthy for the rest of her life. Someone like you makes all this well worthwhile in doing for others. I hope Megan is catching on to some of this also. I thank you from the bottom of my heart for posting your story as I know it will help others. |
Oh, thanks to both of you Glad and Pat! I don't post often enough, but I read every word of this thread. It's helping me so much! I hope other people will share their stories. I get so much inspiration from hearing other peoples stories. I love you guys! |
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YOU are going to be a HUGE inspiration to a lot of people. Keep up the good work. We are so very proud of you. |
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Ok No more vacations! back to work :yeahthat: :p welcome back !! :wavey: Iv'e gained 2 lbs since you been gone..:hug: |
Pat, thank you for all your hard work for ALL of us. We missed you but we dont want you getting sick on us. So please take it easy and if you dont feel like posting then dont. You have to take care of your self first... Dont take me wrong im very glad your back, I for one just dont want you to over do it.. Im doing pretty well. Im am now down to 149. I hanging in there. Great job everyone.. :) :) |
Villette tell your husband come join us :) Villette, your so luck that your hubby cooks. I cant get mine off the couch LOL. No, really tell your husband we think about him to and come join us. :) :) :) :) :) :) |
Recommended Dietary Allowance Q. I am familiar with the Recommended Dietary Allowance, but I don't really know if I am getting enough from what I eat. Is there any way to find out if I am actually taking in the RDA? A. One way to know if you are getting the Recommended Dietary Allowance (RDA) for all the nutrients you need is to follow the NEW 2005-06 Food Guide Pyramid. It provides from 1600 to over 2800 calories per day depending on which foods and the number of servings you eat. The assumption is made if you will choose a variety of foods from each of the 5 food groups (Grain, Vegetable, Fruit, Milk, Meat) then you will probably get 100% of your RDA. But if you really want to know how much of each nutrient you are eating, I would suggest a thorough nutrient analysis. A Registered Dietitian could analyze your food intake from your records and report how your eating compares to the RDA with colorful charts and graphs. Their analysis will provide you with the nutrients that meet or fall short of your requirements based on your age and gender. Your personalized report could also include good food sources for the nutrients that are deficient in your diet. They could even analyze for all the fatty acids and amino acids in the food you eat. Another alternative is to buy nutrition analysis software and do the analysis yourself and add in your supplements. |
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9 Hidden Reasons to Stay Motivated Ways to Rediscover Your Drive Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?" Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. T he difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal. Need more reasons? Here are 9 of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you. 1. Confidence How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself. 2. Fit into that dress It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history. 3. Make the week easier Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable. 4. Gives you purpose Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do. 5. For your kids And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present. 6. Power of momentum It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals. 7. The ‘wow’ effect Picture this: Walking into a bar, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up. 8. Spread the news When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too. 9. Keep gaining experience The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you. |
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I know what's been up with Joann and she's OK. She just has a lot on her plate right now and is about ready to get back with it. Right, Joann? |
This Will Help The Whole Family - Children Included! 10 Healthy Family Resolutions Your Guide to Pediatrics. It's no secret that many parents and their children are overweight. These 10 family resolutions can help you change your family's lifestyle so that you can all become more healthy. 1) Change to Whole Grain Foods Part of the problem with the food pyramid is that it likely encouraged more people to eat foods made with processed and refined grains, such as white bread, white rice, cereal, pasta, and other foods made with white flour. These foods have a high glycemic index, low amounts of fiber, and are not as healthy as foods made with whole grains. Making the switch to whole grain foods, including whole wheat bread, whole grain pasta, brown rice, and cereals made with whole grains, are an easy and healthy way to make your family's diet healthier. 2) Limit Soda and Fruit Drinks Although it is considered okay for younger children (1 to 6 years old) to drink 4-6 ounces of 100% fruit juice each day and for older children (over age 7 years) to drink 8-12 ounces, all children should avoid fruit drinks and soda. In addition to not having any real nutritional value, they have a lot of calories. At about 150 calories per 12 ounce serving, your kids will gain an extra pound about every 3 weeks if they drink just one can of soda each day. Cutting back or eliminating soda, fruit drinks, and even fruit juice, can be a good way to get rid of a lot of extra calories and leave room for your kids to eat more nutritious foods. 3) Increase the Number of Fruits and Vegetables You Eat Most people, especially children, don't eat enough fruits and vegetables. And that usually means that they are eating other less nutritious foods. With a high fiber content, low glycemic load, and lots of vitamins and minerals, fruits and vegetables are an important part of a healthy diet. And because they have lots of water in them, eating fruits and vegetables can help you to feel full and satisfied so that you don't overeat. 4) Eat More Foods With Calcium A common mistake people make when trying to lose weight is that they stop drinking milk. Calcium is important though, both to build healthy bones and surprisingly, to help you lose weight. So continue to encourage your kids to drink milk, but just make the change to low fat milk once they are at least two years old. 5) Be More Active Everyone knows that part of the cause of the current obesity epidemic is that people are much less active then they used to be. Getting kids involved in organized activities, which can be either team or individual sports, and cutting back on the amount of time in front of the TV and playing video games, can help your kids to get more active. Family activities are also a good way to be more physically active. Even simple things, like walking across a parking lot, using stairs, and going for short family walks or bike rides, can make a big difference. 6) Understand Where Your Calories Come From While you don't necessarily need to do daily calorie counts, keep a diary of what your family eats for a few days can help you see where extra calories are coming from. Are your kids overweight because of the calories they get from a bedtime snack or those two glasses of Kool Aid® he drinks? Or maybe because his portion sizes are too large? If you know where your kids' calories are coming from, you will know where to make changes and how you can cut back, especially on foods that have a lot of empty calories. 7) Learn About Carbs Carbs get a bad wrap, especially with all of the proponents of high protein diets, like the Atkins and South Beach Diet. Not all carbs are created equal though. While it is a good idea to avoid foods that have carbs with a high glycemic index, such as white bread, foods made with white flour, and foods and beverages sweetened with sugar, other carbs can be a healthy part of a balanced diet. So instead of avoiding all carbs, just learn about how to choose foods with good carbohydrates, which can include many fruits, vegetables, beans, and whole grain foods. 8) Learn About Fats Like carbs, there are good and bad fats. Instead of making the mistake of trying to stick to a low fat diet, and simply substituting other foods that are just as high in calories, you should learn to eat foods that have good fat in them. This includes foods with polyunsaturated and monounsaturated fats. On the other hand, you should avoid saturated fats and trans fats. 9) Choose Healthy Meals When Eating Out Even if your family eats healthy at home, if they eat supersized fast food meals a few times a week, they are probably still at risk for becoming overweight. If you are going to eat out a lot, review the nutritional facts of the restaurant's menu and watch your portion sizes. Calories and fat can quickly add up when eating out. 10) Get Help to Stay Motivated Most people know what they need to do to be healthier. Eating healthy and exercising often are not easy things to do though. Getting educated about the specifics of a healthy diet, getting the whole family involved, and setting goals, can help your family stay healthy and fit. |
A Heart-Smart Diet The right diet can help prevent some forms of heart disease. To stay healthy, your body needs the right balance of foods. A "heart-smart" diet, according to doctors at the Harvard Medical School, is based on the Healthy Eating Pyramid, which recommends: Keeping your total calories under control Eating as much vegetables as you want (at least several servings per day) Eating more fruits Replacing butter and margarine with mono-saturated and polyunsaturated oils Avoiding trans fats and saturated fats Eating whole grain foods instead of refined carbohydrates and potatoes Getting your protein from fish, egg whites, legumes, beans, nuts and seeds. Increasing your physical activity and trying to dedicate time for exercise every day |
It's as SIMPLE as that!!! Pat, that puts it in a nut shell!! Really, people, if you follow nothing else, follow THIS and just ADD WATER!! :D Quote:
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A Heart Smart Diet! (#2) Fiber Fiber describes carbohydrates found in plant foods, including vegetables, fruits, grains, and legumes. Your body does not digest this type of carbohydrate. Fiber helps keep your digestive system running smoothly and helps prevent constipation. Fiber lowers your risk for heart disease, type 2 diabetes, and diseases of the colon that can result in diverticulitis. Increasing the amount of fiber in your diet is a smart move for your heart. Fiber-rich foods can help you lose weight or maintain weight loss because, compared with other foods, they tend to be low in calories, take longer to chew and make you feel full. Cereal fiber (found in grains like oats) seems to the most beneficial for heart disease prevention. Most Americans consume only about 12 to 18 grams of fiber each day — about half the recommended 25 to 35 grams of fiber you should have every day. However, eating more than 35 grams may not be more helpful, because too much fiber can sweep important minerals such as calcium, magnesium, iron and zinc out of your intestines. There are two types of fiber: Soluble fiber (including pectins and gums) is particularly helpful in lowering cholesterol levels and in fighting heart disease. Soluble fiber dissolves in fluids in the large intestine and forms a gel that binds with bile acids. When this occurs, bile acids are excreted through bowel movements instead of being absorbed into the bloodstream. As a result, the liver converts more cholesterol to bile acids and blood cholesterol levels are reduced. Good sources of soluble fiber are oats, dried beans and peas, lentils, apples and citrus fruits. Experts recommend having at least seven grams of soluble fiber each day for better heart health. Insoluble fiber (found in whole-grain foods, cereals, wheat bran and many fruits and vegetables) soaks up water like a sponge, adding bulk and helping to prevent constipation by making it easier for the intestine to move waste matter along your digestive tract — including material that might lead to cancer. While insoluble fiber is not cited in preventing heart disease, it keeps you regular and can help keep your digestive tract healthy. Here's how to get more fiber into your heart-smart eating plan: Eat More Beans Beans are a great source of fiber, and can be an easy way to boost your fiber intake to recommended levels. By adding one-half cup of cooked kidney beans to salads or meals, you'll add about seven grams of fiber — including about three grams of heart-healthy soluble fiber. Eat one-half cup of cooked pinto beans and you'll get three grams of fiber, including two grams of soluble fiber. Get Into Grains Oat bran may get the press, but other grains are just as beneficial. Barley, for instance, helps to lower cholesterol levels. In one study, subjects who added a mere three grams of milled brewer's yeast (which comes from barley) lowered their "bad" low-density lipoprotein (LDL) cholesterol by an average of 6.5 percent after just one month. Just add barley, oat or rice bran to recipes, or sprinkle it over cereal. Snack On Cereal Cereal itself can be a good fiber source if you choose those made of whole grains. There are many sources of high-fiber hot and cold cereals, and most provide five grams or more in a half-cup serving. Pig Out On Pectin Pectin is a type of fiber found in many fruits and vegetables that works like other types of soluble fiber — it removes bile acids before they are absorbed into the bloodstream. Good sources of pectin include grapefruit, oranges, plums, peaches, spinach, lettuce, onions and peas. Most experts recommend eating at least five, preferably nine, servings of fruits and vegetables each day. But when eating fruits and vegetables, it's best to have them in food, rather than juice form. The juicing process removes much of the fiber. Go For "Darker" Foods When buying bread and baked goods, you're usually better off with the darker varieties. That means choosing brown rice over white rice, and brown "whole wheat" bread over white breads. That's because those "white" versions are typically refined, a process that removes much of the fiber. You'll know you're getting more fiber by reading food labels, and checking the ingredients list for whole grains. Spread It Out Because no meal is without fat, it's best to have fiber sources in every meal. A bowl of oatmeal is a great way to start your day, but don't stop there. It's wise to have fruit, vegetables, whole grains and other high-fiber foods with every meal. Drink Like A Camel As you increase the fiber in your diet, it's important to drink more liquids because fiber absorbs fluid as it passes through your body. To avoid constipation, drink eight to 10 glasses of water a day, and add fiber gradually — only a few additional grams each day. At the start, too much at once can cause gas, bloating or diarrhea and adding too much fiber to your diet too quickly can cause digestive discomfort. |
Well DUH I spoke to soon!! Quote:
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