Addressing Some Of The Risks Associated With A High Protein Diet
Certain weight loss diets, such as Atkins, emphasize increased protein consumption while reducing carbohydrates. One recent commercial in America depicts a woman describing her meal from the previous evening: “I had beef. With a side of beef. ” Diets like this don’t offer the variety of choices that we normally enjoy, and they cause concern over kidney and liver damage. High protein diets are effective ways of building lean body mass. It’s been a reliable technique for athletes. For people seeking to lose weight, these diets will increase your resting metabolic rate as the muscular-skeletal tissue increases. In other words, you’ll gain muscle tissue while your body burns fat. It’s a great concept, but how do we do it without damaging our kidneys and liver? The key is in choosing the best sources of protein possible. Red meat is high in protein, but is difficult for our bodies to break down, requiring extra effort from our liver and kidneys, in addition to being a source of unhealthy cholesterol. For dieters, the best sources of protein are soy and whey. They are heart healthy foods that are very versatile. Soy protein is absorbed slowly, making you feel full until your next meal. Whey protein is absorbed faster, which sends signals to your brain, notifying it that your body’s hunger has been satisfied. The combination of these two protein sources will control your cravings while reducing your overall food intake. A protein powder that is made with a blend of soy and whey protein is a useful ingredient for the dieter. One can sneak extra protein into favorite dishes by adding it to pasta dishes, using it to thicken sauces, sprinkling it on vegetables, and baking with it. Find shake mixes, sports drink mixes, and meat substitutes that have been made with a blend of soy and whey protein. The next consideration for the high protein dieter is the rate at which you consume the protein. If a dieter has a target protein consumption of 100 grams, his body needs time to process and absorb that much protein. If this dieter skips breakfast, his liver and kidneys will have to work harder to filter the 100 grams of protein he crams in during the last half of the day. If you need to lose weight, consume 3 healthy, high protein meals in addition to 2 healthy snacks. Your body can absorb 30 grams of protein every 3 to 4 hours, so adjust your meal plans and protein consumption accordingly. Here are some additional ideas for an effective high protein diet:Take a multi-vitamin while you are dieting. You don’t want your body to experience malnutrition while you are on a controlled or restricted diet. Drink 6 to 8 eight-ounce glasses of water each day. This is especially important for higher protein consumption, as it will improve the performance your liver and kidneys. Consider an Omega 3 fatty acid supplement. Obesity is an inflammatory disease, and the omega 3 fatty acids help control cellular inflammation. Also, consider taking an amino acid supplement, which helps break down proteins, making them easier for your body to absorb, while reducing the burden on your liver and kidneys. Once you’ve achieved your weight loss goal, you can reduce your daily protein consumption to 60 to 80 grams, which is the recommended amount to maintain lean body mass. The guidance of a health or wellness professional should be used when determining the protein targets for your body. Many people need guidance that goes beyond FDA nutrition charts. An individual’s eating habits, trigger foods, medical history, and body shape are important factors to consider when revising a diet plan.
Leaning Toward Lean: Clear Thinking For Better Health(Care)
Mindfulness is all about paying attention. It’s amazing what can be accomplished when mindfulness is applied to systems that need all the attention they can get. If there’s an industry that needs some CPR and TLC, it’s healthcare. Cindy Jimmerson is a 30-year trauma nurse who is passionate about streamlining healthcare processes. Her consulting company, Lean HealthCare West, is blasting through always-done-it-that-way thinking to reduce waiting time for patients, eliminate staff errors, and save hospitals and patients millions of dollars. She is the Queen of Lean in hospitals, and she’s on a mission to improve the health of our country’s largest industry–$1. 76 trillion in 2002, and soon to explode as the baby-boomers hit their sixties. When it comes to looking for powerful tools for transforming processes, we’re fortunate to have a proven model that continues to outperform peers around the world. The Toyota Production System was originally developed by an American, W. Edwards Deming, who couldn’t get anyone in the U. S. to pay attention to his approach. The Japanese listened and learned. Today, TPS continues to propel industries toward greater productivity, less waste, improved quality, and increased workplace appreciation. Cindy’s firm takes TPS straight to the ER and beyond. Now, you might think that a model focusing on getting product moved through the assembly line more efficiently is completely inappropriate for handling human patients. You would be dead wrong. TPS focuses on adding value to what matters most–in this case, caring for patients. In doing so, it takes a hard look at every step taken which results in less contact with those who need care. The customer is king, and in healthcare, the customer is the patient. Instead of developing ways to make hospitals more profitable by relegating the patient to widget status, TPS restores the patient as the primary focus. How refreshing! There’s a common misconception that people do not like change. I happen to love rearranging rooms every season. However, I’d probably get a little cranky if I walked into my house and found that someone else had moved all the furniture. The real story is that people do not like change that is imposed upon them, but they appreciate being part of the solution. Employees using TPS love having the opportunity to creatively explore options that allow them to perform their work with greater efficiency. And why not? It helps them reconnect to the best parts of their job. Toyota walks its talk. It would be one thing if the company had a policy of being “open to suggestions” while rarely making any changes. But Toyota consistently acts on its employees’ recommendations. In fact, the most recent figures indicate that the company implemented 99% of its yearly total of over 700,000 employee ideas! That same emphasis on valuing the knowledge and experience of employees and trusting them to develop better processes is the key to tackling healthcare’s estimated waste–a whopping 50%. TPS is mindfulness in action–paying attention to extra steps, inconvenient sequences, and indirect communication. The best part? Anyone can do it. Doctors, nurses and other hospital workers are hard-working, compassionate people who are committed to providing their patients with top-notch care. Broken systems get in the way. Mindful management can repair those systems, and in the process, everyone wins. Mindfulness at work? It works. Talk to your doctor about getting lean.
Ten Important Things to Know Before You Join a Weight Loss Program
1. What is my BMI and how do I calculate it? BMI means Body Mass Index. Healthy weight is defined as a BMI equal to or greater than 19 and less than 25 among all people aged 20 or over. To determine body mass index, divide weight in kilograms (2. 2 lbs. =1 kg) by height in meters squared (39. 4 ins. =1m). For example, if you are 1. 75 M tall and weigh 80 kg. , your BMI will be = 80/1. 75X1. 75 = 26. 122, slightly overweight (“obesity” is ofen defined as a BMI equal to or greater than 30, which approximates to 30 pounds of excess weight. ) 2. What are carbs, proteins, fats? Carbohydrates provide your body with its basic fuel, very much like a car engine and gasoline. Glucose goes directly into the cells, which convert it into the energy they need. There are two types of carbohydrates: Simple carbohydrates (also called “sugars” on food package labels): glucose etc. Complex carbohydrates (“starches”), made up of chains of glucose molecules, which is simply a way plants store glucose. Starches can be found in great quantities in most grains (wheat, corn, oats, rice) and things like potatoes and plantains. Your digestive system breaks a starch back down into its component glucose molecules so that the glucose can enter your bloodstream. Carbohydrates provide cells with energy, proteins provide cells with the building material they need to grow and maintain their structure. Protein can be found in both animal and vegetable foods. Most animal sources (meat, milk, eggs) provide “complete protein”: they contain all of the essential amino acids. Fats are also an important part of our diet. Many foods contain fat in different amounts. High-fat foods include dairy products like butter and cream as well as mayonnaise and oils. There are two kinds of fats: saturated and unsaturated. Fat is necessary because: the only way to get certain fat-soluble vitamins is to eat fat, your body has no way to make certain essential fats, so you must get them in your food. Another reason is that fat is a good source of energy, in fact it contains twice as many calories per gram as do carbohydrates or proteins. Your body can burn fat as fuel when necessary 3. What else does my body need? Mainly vitamins and minerals. These can be found in various foods, fruits, etc. . It seems the “Standard Western Diet” is deficient in vitamins and minerals. This has led to the creation of vitamin and mineral supplements. 4. What are the dangers of being overweight (too fat)? When it gets to a certain level, overweight becomes “obesity”, which has been described as “a serious, chronic disease that is known to reduce life span, increase disability and lead to many serious illnesses including diabetes, heart disease and stroke, cancer, osteoarthritis, sleep apnea, gall bladder disease, gout. ” 5. What exactly is Atkins diet? Dr. Atkins diet, first introduced in 1972, is strictly focused on limiting carbohydrate consumption. That is why it is called a low-carb, high-protein diet or sometimes simply a low-carb diet, together with other diets such as South Beach Diet, Power Protein Diet etc.
How to Curb Those Carbohydrate Cravings!
As a weight loss mentor it never ceases to amaze me how people inadvertently set themselves up for a huge snack attack mid afternoon. For many, the set up is so complete that it is almost impossible to control! The result is that people think they are weak-willed and lacking in discipline. Often the answer has little to do with character or determination. More often the reason for the mid afternoon carbohydrate cravings is due to gaps in understanding how our body works and responds to diferent types of food. Read on to see what you can do to control those mid afternoon cravings. Trigger foodsIf you want to control those cravings there are a few principles you must be aware of. The first is concerning trigger foods. Nutritional research has documented, carbohydrates trigger the brain to crave more carbohydrates, leading to a cycle of carbohydrate eating that becomes hard to control. Trigger foods keep you fat. The goal is to have control over these foods rather than allowing them to have control over you. What do trigger foods look like? Well, they vary from person to person, but typically look like soft drinks, potato chips, corn chips, peanuts, french fries, cheese, pizza, chocolate chip cookies, pretzel, apple pie, candy bar and so on. These are the foods that for many, “once we pop, we can’t stop! “. Isn’t it amazing that all these types of foods are available from take-away places? They are so readily available and have crept into our daily routine without us even planning it to happen. We get hungry, we are busy, we are distracted, and one serve leads to another; and we don’t realise just how much we are eating as the triggering effect takes place in our brains. By eating a small portion of any of the above you can easily consume anywhere from 350 to 1000 calories. Two serves could be 700 to 2000 calories! Most women on a weight loss program are aiming for between 1200-1400 calories a day, so you can see that one snack can seriously sabotage your plans. Does this sound like you? I can hear the deep sighs of regret and frustration! Don’t worry, there are answers for you. You can be empowered to take control when you know how to avoid the nutritional set up that will drive you towards trigger foods. Here are a few simple principles that will deal a wounding blow to the late afternoon “snack monster”. Five steps to avoid carbohydrate cravings:1. Incorporate protein in to your breakfast AND lunch. Protein is key to controlling carbohydrate cravings. The RDA of protein for women is 60 grams a day. For women wanting to lose weight, health professionals recommend approximately 100 grams of protein daily. Why? One of the principle advantages of protein is that it creates a feeling of fullness and satisfaction in the body that makes overeating much less likely. Source your protein from ultra lean sources so you don’t pick up unwanted calories and saturated fats. Even better, than providing a sense of sustained fullness, protein can block the triggering effect that carbohydrates can have on the brain. If you eat protein with a carbohydrate it will reduce the cravings caused by eating the carbohydrate. 2. Never skip meals. Research has shown that people who skip meals are more prone to obesity than those who regularly eat 3 meals a day. In fact, people who space their daily food requirements by making appropriate use of healthy snacks do even better. Why is this? When you skip meals you are more likely to get hungry and fill up on easily obtained fast foods which are often trigger foods. 3. Drink 6 to 8 glasses of water throughout the day. For some people sugar laden soft drinks are a trigger food. Make sure you don’t get thirsty in the first place. Water creates a sense of fullness and has a host of other health benefits. 4. Plan the timing of your meals so that you don’t get hungry. Despite having three healthy meals a day, sometimes your work schedule can mean the spacing of those meals still does not guard against the carbohydrate cravings. If you have a long gap between meals, make sure you carry healthy snacks to cover the distance, otherwise hunger will set in5. Plan your snacks. Plan out your weekly snack schedule with some delicious, healthy snacks. Purchase these with your weekly shopping so that you are fully prepared. If you need to, get up a few minutes earlier in the morning so you have time to prepare and take your snacks to work. Remember, healthy snacks don’t live in a vending machine! You are less likely to get hungry when you have a ready supply of healthy snacks. 6. Carry emergency supplies of nutritional protein bars in your handbag or brief case. When you feel a carbohydrate craving, eat the protein bar instead and wait 30 minutes before acting on the craving. More often than not the craving will pass and you will be in control again. This truly works! Incorporate these principles into your daily routine and you could be well underway to change your life and be able to take control over the mid afternoon ‘snack attacks’.
Feng Shui Fertility: Six Ways to Create More “Baby Chi”
Today, feng shui is used for everything from arranging office cubicles to gaining more recognition at work to helping aspiring writers become more prolific. But what if what you want is a baby? When you are trying to conceive, feng shui can be another tool in your fertility arsenal. Fertility is such a delicate thing because it can be affected so easily. This is where feng shui can come help. Feng shui can help create a more balanced, harmonious and relaxed environment for conception to occur. Obviously, the first place to look at is the home. Perhaps there is some kind of energy blockage. Another consideration is the personal feng shui are the parents. This is the feng shui that is related to gender and birthdate. Unlike western thought, feng shui for parents places the most emphasis on the father and not the mother. The father must have what is called “descendant’s luck. ” This is where personal feng shui can be called upon to help improve this type of luck. Renowned feng shui writer, Lillian Too, credits every book to her daughter Jennifer, whom she says was conceived after a feng shui master visited her home and saw that a tree was blocking her front door. The master told her that once the tree was removed she became pregnant. True to his prediction and after nine infertile years of marriage Lillian’s daughter was born. This was also what launched her full study and practice of feng shui. When it comes to enhancing fertility with feng shui, though, it would be wise to address both parents as well as the home. This way, a complete approach will be taken and nothing is overlooked. Fertility feng shui can’t create miracles but it can create a positive environment in which miracles can occur. 6 Tips for Improving Fertility Feng Shui1. ACTIVATE THE DESCENDANT’S LUCK DIRECTION. The northwest (NW) is the direction of descendant’s luck. It is also the direction of “heaven” according to feng shui (and aren’t all babies heaven-sent? ). By positioning the man to sleep with his head pointed in the northwest direction, sit at work facing the NW, eat facing the NW, etc. , this will activate his descendant’s luck. It might look odd, if necessary, couples should turn the bed so that the man is sleeping with his head pointing NW. If this makes the man’s head point toward the door or sleep with his back to the door, then try another method. Another way to activate the descendant’s luck is to install a metal oscillating fan in the bedroom. Placed in the NW corner and turned on during the day, the fan produces a generous helping of descendant’s luck in the bedroom. Be sure to turn it off while sleeping, though, or this luck will be scattered and unable to attach itself to the couple sleeping in the room. 2. USE PERSONAL FENG SHUI. Personal feng shui is a powerful method for creating good descendant’s luck. To calculate your personal feng shui directions, go to redlotusconsulting. com/KuaCalculator. htmlBased on the KUA number, you can determine the man’s “personal descendant’s luck direction. ” The man should work, eat, and sleep facing this direction if the NW direction does not work for him. KUA NUMBER
1 South
2 Northwest
3 Southeast
4 East
5 Northwest
6 Southwest
7 Northeast
8 West
9 North3. REMOVE ANY BLOCKS TO THE FRONT DOOR. It worked from Lillian Too, so it might work for you. Be sure that there is an open space out the front door and that there is nothing in direction line with your front door, such as a tree, street, or other object. The front door is considered the “mouth of chi” and is where all energy enters the home. Make this area clean, auspicious, and beautiful. 4. ENHANCE THE WEST SECTOR. The west is the sector associated with the children. For that reason it is best to avoid having fire objects here, such as candles or bright lamps. Earth objects, such as vases are excellent fertility enhancers. Enhance this portion of the house, living, and bedroom with metal objects, such as fans, stereos, or other electronic or metal items. Lastly, be sure to address problem areas in the west sectors of the home (and the west corner of your bedroom and living room) such as crowded closets or junk rooms. Work at getting these cleaned out to allow new creative (fertility) energy to enter your life. If there is a bathroom in this sector, make sure bathroom doors are shut and to keep a bright light on in this room. 5. OBSERVE PROPER BEDROOM FENG SHUI. Bedroom feng shui is extremely important when you are trying to conceive. Beds should never share the same wall as the door, a bathroom, or a kitchen. Televisions, work objects such as computers, mirrors, plants, and exercise equipment should be removed. Rest and romance should be the only activities in this room. 6. USE FERTILITY SYMBOLS AND ENHANCEMENTS. Feng shui uses a number of symbols, many of which are thought to enhance fertility. Some of these would include:Dragons: Placed on the side table of the man’s side of the bed, the dragon can add a little extra “oomph” in the bedroom. Make sure the dragon is small, otherwise, it will create too much “yang” energy in the room and make rest difficult. Elephants: Place a pair of elephants on either side of the bedroom door. Elephants are associated with pregnancy. Or, place one statue of an elephant in the living room. Placed prominently in the bedroom, elephants are said to produce male children. Double fish: The double fish is a symbol of marital union. Display this in the southwest corner of your bedroom. Single piece of hollow bamboo: Place this in the north sector of the bedroom to enhance fertility. These are said to aid conception. Red paper lanterns: hung on either side of the bed, these are believed to bring excellent yang (creative)energy to the bedroom. When you are trying to conceive, it’s always worth taking a comprehensive approach. Fortunately, feng shui can help you make sure the environment supports your endeavors to bring that new addition to your family.
How To Recognize Mental Illness In Children
(NC)-Learning that something is wrong with your child can be a frightening experience. Frightening and embarrassing. In fact, the reason that many fail to have their children’s behavior diagnosed is that they fear the results may reflect poorly on them as parents.
Getting over this selfish fear of diagnosis is an important initial step if children are to receive the full benefit of treatment, because the earlier help arrives the better the prognosis. The main hope for children at risk of serious mental illness lies in early detection.
Here is a brief list of disorder symptoms common in young children:
ADHD (Attention Deficit/Hyper Activity Disorder) – The child can’t pay attention to details, is often caught daydreaming, dislikes or is reluctant to engage in activities that require sustained attention, is easily distracted, forgetful, disorganized, often does not finish school work (work may be full of mistakes or turned in late), doesn’t follow through or listen to instructions, displays extreme physical agitation, intrudes on others or resorts to inappropriate behavior when reprimanded
Oppositional Defiant Disorder – The child is negative, hostile, does not comply with requests made by adults, is persistently arguing with adults, obstinate, feels entitled to make unreasonable demands, is touchy, resentful, blames others when caught doing something wrong, displays cruelty towards animals, bullying, is aggressive, destructive, deceitful, and/or lacks remorse for antisocial behavior.
Dermatologists Offer Advice to Parents on How to Talk to Teens About Acne
(ARA) – Acne is the most common skin disorder in the United States, involving 85 percent of the population at some point in their lives. Approximately 20 million teenagers have acne.
“Acne can be especially emotionally devastating for teens because they are extremely conscious of their appearance and their image,” says Hilary Baldwin, M. D. , associate professor of dermatology at the State University of New York at Brooklyn. “Several studies have shown that acne sufferers can experience everything from decreased self-esteem and problems with body image to depression and anger. ”
Dermatologists encourage parents to seek medical treatment for teenagers with acne and warn against taking a “wait and see” approach. “Many parents are often stuck in the mindset of past generations that nothing can really be done about acne,” says Sandra Swanson, a Charlotte, N. C. dermatologist. “They still believe in those old wives’ tales that chocolate, pizza, french fries, and their child’s hygiene habits are to blame, and that pimples can be healed or prevented by simple lifestyle changes. ”
Avoiding treatment, however, can make acne worse and may increase the chance for permanent scars. “The ultimate goal of acne therapy is to help clear up the pimples you have and to prevent the occurrence of future breakouts,” says Larry Green, assistant professor of dermatology at George Washington University School of Medicine. “In general, if your child is not responding to home remedies and over-the-counter treatments after one month, it’s a good idea to see a dermatologist. Dermatologists have a greater chance for long-term success if treatment is started sooner rather than later. ”
On www. caringforyourskin. com, dermatologists from around the country offer advice to parents on how and when to talk to teens about acne and acne treatment, and share some of the common mistakes they see parents make during their child’s treatment.
Perhaps the most common mistake parents make occurs during the first visit to the dermatologist’s office. Too often, parents monopolize the conversation with the doctor and do not give their child a chance to verbalize his/her feelings. “For those parents, I let them know in no uncertain terms that this is not their condition, but rather the child’s condition and I need to hear from him/her,” says Omaha, Neb. dermatologist Joel Schlessinger, M. D. “I think it is imperative that parents be there at the first visit and always be available to discuss issues such as medication, but direct communication between doctor and patient is critical to successful treatment. ”
“As far as supporting their child’s acne treatment is concerned, most parents do really well,” says Katie Rodan, M. D. , Clinical Assistant Professor of Dermatology at Stanford University School of Medicine in Stanford, Calif. “I like to have parents in the room because I want their input regarding oral vs. topical medications and other issues that arise where I may need their consent. I also like parents to know the treatment regimen because they can help their kids find a workable routine and can give ‘soft’ reminders to use the medications. ”
“Parents play an integral role during treatment,” says Montclair, N. J. dermatologist Jeanine Downie, M. D. “They need to be supportive and encouraging, but must resist the impulse to nag or criticize, as it could have a counter-effect (i. e. , the child may elect to rebel by not complying with the doctor’s instructions). ” Dr. Downie generally provides her teen patients with written instructions they can put in visible places (such as a bathroom mirror) to serve as gentle reminders. “This gives them a sense of ownership to the treatment plan. ”
For more advice on “Talking to Your Teen About Acne,” and other skincare topics, visit www. caringforyourskin. com.
Tips for teens are available on www. pimpleportal. com. The site offers information about the causes of acne, how it can be controlled, dispels common myths about the condition, and offers information about a variety of over-the-counter and prescription treatments. Visitors can also ask a panel of dermatologists questions about acne, makeup, and subjects ranging from skin to nails to hair.
Think and Grow Well
It is important to your health to keep a positive attitude. Your mental attitude is directly connected to your physical state. You’ve heard the saying “you are as young as you feel. ” It turns out there is something to it. Your attitude affects your body down to the cellular level. Your cells are intelligent. They listen to you. Tell yourself you are greatly ill and your cells will begin to act accordingly. When you believe something terrible is going to happen to you, your cells respond with tension, rapid heartbeat and pulse, and an increase in the flow of hormones and chemicals that prepare you for an emergency. These responses can be harmful if they are triggered unnecessarily or too often. On the other hand, a positive attitude can help create a state of health and well-being. Each time a negative thought or feeling comes over you, counter it with a positive one. Keep it up and it will become a healthy habit. Your cells will reward you with health and mental fitness.
Aromatherapy Oils
Aromatherapy is a method of using the aromatic oils which have been distilled from plant sources to engender a feeling of well being both physically and psychologically. Safe and correct use has been shown to benefit the physical and mental well being. There are many aromatherapy oils which are used in the art of aromatherapy and these are too lengthy to list here. However, there are many benefits to be had from aromatherapy oils but you need to understand that there can be some drawbacks for use in aromatherapy although many people say there are greater benefits. There are two ways in which essential oils are used in aromatherapy. These are by inhalation and by application to your skin. Inhaling aromatherapy oils is where the vapor given off by the oil is inhaled into the lungs. This is thought to incite the brain and cause it to trigger a reaction to the oil. It is also thought that there is a physical well being by breathing the vapors directly into the lungs. Remember that safety is of the utmost importance and always follow the manufacturer’s instructions as otherwise a reaction, possibly very severe can take place. It is important to remember to consult a trained specialist before using aromatherapy oils. The other method of using aromatherapy oils in is by application to the skin. It is thought that when oil is applied to the skin it is absorbed into the blood stream and is useful for many health, beauty and hygiene conditions. Again, I must stress the safety aspect as aromatherapy oils are usually very strong and it is important that they are always diluted before you use them. To dilute them a carrier oil is needed and these are oils such as grape seed oil, sweet almond oil and apricot kernel oil. Another way that aromatherapy oils can be used is to act as an insect repellent. We are all familiar with the use of citronella in candles. I find these excellent as a way of keeping bugs at bay. Aromatherapy oils can also be blended together and this can be done with a carrier base but not always. Combination oils can have even more benefits in aromatherapy as they then offer a combination of uses. The Internet has many sites where you will be able to find recipes for blending together different oils with their uses listed as well. The term aromatherapy is a fairly recent phrase first thought to have been used in the 20th century but the practice of aromatherapy has been around for well over 1000 years. The Egyptians are thought to have developed a way of distilling oil from cedar wood and the Chinese have used plant and herbal incense from a very long time which they burned to give a feeling of well being. RenГ©-Maurice GattefossГ©, A Frenchman, is first thought to have used the term aromatherapy after he supposedly treated a nasty burn with the nearest liquid to hand which turned out to be oil distilled from lavender. This wound healed quickly and it left no scaring. This started his in-depth research into essential oils. We are now becoming more aware of natural products after we have relied on synthetic drugs for many years and aromatherapy is growing in popularity. Most of us prefer to use natural products, such as aromatherapy oils, to sooth and heal our minds and bodies. GattefossГ© would have said, Long Live Aromatherapy, but he would have said it in his native French. Using essential oils for aromatherapy is natural and is an excellent way to help calm and sooth our troubled 21st century lives.
Exercising In Heat
Summer is officially here. Finally you can pack away your jackets and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it’s important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don’ts of working out in the heat, then you can fully take advantage of all the fun of summer. What you should do:
Drink plenty of fluids. It’s extremely important to stay hydrated. If you’re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise. Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration. Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away. Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool. Use common sense and don’t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with. Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.
What you should not do:
Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction. Don’t adapt the “no pain, no gain” motto. Ignoring your body’s signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take. Don’t forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool. Avoid physical activity during the hottest part of the day, which usually is between 10 a. m. and 3 p. m. If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day. Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.
Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don’t spend the season cooped up, get out there and have some fun!
health body weight 