Get a Second Opinion- And Don’t Wait Too Long!
At the age of 12, I realized I had an issue with my nose: I snored like a banshee and I was impossible to wake up in the morning (even with the 10 hours of sleep you get at the age of twelve). I went to see an ears/nose/throat specialist who said I had a deviated septum and needed surgery to fix it. Although I was given the answer to my problem, the doctor was way too rough and she wasn’t overly nice to say the least, so at the young age of 12 I refused to go through with the operation.
Looking back, I’m not sure how I got through high school and university breathing the way I did- I practically never breathed through my nose, and the impossible mornings only got worse. By the time I entered the work force, I felt exhausted every morning and lacked energy.
Finally, in my mid-twenties, I decided I better look into it for a second time. I went to a different specialist (a nice one!) who informed me I had nasal polyps (along with my slight deviated septum) which were blocking off approximately 90% of the airflow through my nose. This specialist suggested I use a nasal spray called Nasonex (no surgery required) and 2 months later I felt like a million bucks! It’s amazing the difference a little airflow can make to your quality of life!
It’s now been almost a year and I feel rested on 7 hours of sleep, I have energy in the morning, and I can actually wake up to sounds throughout the night (previously, my apartment building could have been up in flames with alarms sounding and I wouldn’t have budged- not overly safe if you ask me).
I’m glad I avoided unnecessary surgery at the age of twelve by waiting for a second opinion- I just wish I would have done it sooner!
Read More»Dieting Myths Exposed
Lose The Weight, And The Myths
Dieting is as part of our modern culture as fast food. We all try it at some point. What most people forget about a diet, however, is that medically, a diet is the food/A we eat every day. It's what makes up our routine. It's not a temporary fix to a problem of being overweight. That's why attempts to drop pounds lead to yo-yo weight loss and gain. By starting a diet we can't maintain, we're sentencing ourselves to a constant struggle. So what diet advice do we take, and what do we avoid? Here are some common dieting myths.
Drinking plenty of water will help you lose weight.
Sure, drinking water won't hurt you, but it won't do anything for your waistline. It's recommended that you drink half your body weight in oz. of water a day. For example, someone who weighs 150lbs should drink 75 oz. of liquid a day. Things like tea, coffee, fruits, and water rich veggies also count toward this total. But will it make you lose weight? Absolutely not. You need the water to aid in digestion, but it won't make you feel full, or burn off the weight any faster. In fact, you'll probably see a few lbs. of water weight gain if you over hydrate.
Eat foods with low calorie counts.
While it's true that a calorie is a calorie, sometimes you need to look past just the number of calories per serving. What's the fat content? Are all the calories in this derived from fat? How much sodium is being used? A bag of potato chips has the same number of calories as a piece of quiche…which one do you think is better for you? Avoid empty calories, and don't overload on sodium.
Lose weight fast with X diet!
You shouldn't be losing more than about 2lbs. a week, unless you're doing something extreme. Yes, it's tedious, but if you're losing any more than that, you've stepped into the realm of unhealthy dieting. Any diet that promises to help you shed 10 lbs in a week is not being very realistic, and it's a good way to get on the path of frustration and binging when it doesn't work.
Cut out the carbs!
Many fad diets will have people cutting out a food group entirely as a way to lose weight. This just isn't a good idea. When your body lacks a certain type of nutrient, that's when cravings kick in. Carbs are essentially sugars, so if you ditch all the bread, you may notice a sudden driving need for sugary things like soda, or cake. Your best bet is to stick with whole grains, and fiber rich carbs, instead of cutting them out entirely. Never go with any diet that advocates putting things you love off limits, either. It'll only make you miserable, and the rebound when you quit the diet will likely be extreme. Read More»Marathon Training Tips
One Month Marathon
Running a marathon can be a monumental achievement. It's a great way to earn money for charity, get yourself in shape, or even cross something off your bucket list. If you've decided to run a marathon, but you've noticed that the deadline is close at hand, how can you even begin to get in shape for running those long miles? Here are some tips for running a marathon with only one month of training.
Train yourself mentally
Your mind will be the battleground for this endeavor. First, you should carefully examine why you're running. Is it for your health? For Charity? Are you running to win a bet? No matter the reason, you need to make sure that you're setting realistic goals for yourself. If you're out of your 20's, and out of shape, a time under 5 hours probably just won't happen. Figure out a truly recognizable goal. If it takes all day to run, then it takes all day.
Don't push too hard in training
Most marathon runners usually train for a minimum of 18 weeks, and that's a schedule for people who run already. If you're just getting started and your time is limited, it's incredibly important to pace yourself. If you injure your knee the first week of training, you certainly won't be healed in time to run your marathon, and an injury will steal valuable training days from you.
Train only at levels that are comfortable to you. Keep your reasonable goal in mind, and aim for it. You're not going to completely overhaul your body in a month, so the best thing you can do is aim to finish the race standing tall, or for that matter still standing.
Get rid of training excuses
You'll need every day of your month for training, so don't fall prey to the same excuses that keep people from going to the gym. An indoor treadmill can take away most of your problems. If you are able to run indoors, you won't have to worry about rain, heat, or cars on the roads. Of course, you can't do all your training inside. You do need to expose yourself to whatever may happen on the marathon track.
Get the proper equipment
You're going to be pushing your body very hard over the next month, so make sure you're taking advantage of every tool you can. Get good shoes that are specifically designed for running. Choose clothing that will wick away moisture, and keep you cool and dry. Get a pedometer and a heart rate monitor to track your progress, and make sure you stay hydrated. You can even train with ankle weights, which will increase leg strength.
Whatever you do to train, take care of yourself. Eat high protein meals, and don't be afraid of carbs. Get plenty of sleep, and protect yourself from the sun while running outside. Be aware of what's going on around you, too. If you wear headphones while you run, you may not hear a car passing too closely. All in all, remember to have fun. Having fun makes it a lot easier when it comes time to perform. Read More»
Detox Diets 101
Are They Safe And Do They Work?
The human body has a natural process that continually eliminates toxins by transforming them into lesser chemicals and discharging them through urine or stool. A detox diet is meant to enhance and support this natural function and provide a period of deeper cleansing to release built up chemicals the body absorbs through air, water and food.
When the body does not receive the nutrition it needs to run smoothly, it can impair the ability to engage the natural detoxification process. This can lead to illness, immune dysfunction, and an overall imbalance metabolism. This is where detox diets are utilized to help restore balance and bring the system back to normal.
Detox diets work by reducing the number of chemicals being ingested, either through fasting or only eating organic foods. The foods chosen for the diet are meant to draw out the toxins by utilizing foods high in water content that will encourage frequent elimination. During the diet it is also essential that what is eaten will contain the necessary vitamin and nutrients needed to create the detoxification.
Just how effective are these diets and do they really work to stimulate and replace the body's natural processes?
Many people who participate in detox diets report improvements in not only skin, digestion and other bodily functions, but an improvement in concentration and clarity. These plans can include fasting, raw foods, breathing, hydrotherapy, and colon and liver flushes. Some of these diets claim to focus on particular areas of the body, such as working specifically on skin, colon or lung cleansing.
Supporters of this process say the best way to do a detox diet is one or two times a year to ensure proper cleansing. Diets can be customized to suit specific needs.
Once the diet has ended, practitioners recommend gently easing regular food back into the system, beginning with fruits and vegetables before returning to regular eating.
Critics of the detox diet claim there is no research or substantial proof that this form of cleansing has any viable effect on the body. They also remind us that, within several hours after eating, the intestines, liver and kidneys are designed to eliminate toxins from the body, and that extra measures are not needed. There may even be proof that engaging in these kinds of diets can be harmful to your health.
For those engaging in a detox diet for weight loss, doctors warn that not only will the weight return once the normal diet is resumed, but can cause cardiac and intestinal damage.
Whether for cleansing, energy boost or weight loss, engaging in a detox diet should be done wisely. Know the parameters of your body, don't engage in the diet for too long, and when returning to normal eating, ease in with healthy fruits and vegetables. And check with your doctor to see if you have any prevailing health issues that might be exasperated by a detox. Read More»
The Healthiest Fast Foods To Eat
Who Makes The List?
Are all drive through meals precursors to a heart attack? The idea that your favorite fast food restaurant may actually be a healthy place to eat is no longer just a nutty idea. Despite the fat content of a Big Mac, or the calories in a piece of Kentucky Fried Chicken, there are some surprisingly healthy options these days for eating at your favorite places.
So which fast food chains offer the healthiest foods? A surprising number since the advent of adding salads to the McDonald's menu. But salads aren't the only safe fare now. Just look at the options from some of the top restaurants:
KFC has several great options for healthy eating, and some surprisingly tasty ones. KFC's mashed potatoes and gravy has only 120 calories and 4.5 grams of fat. Don't be concerned about the gravy, as it only adds a tiny .5 grams of fat. A regular drumstick is also a safe bet, but avoid the extra crispy, which is loaded with fat. A honey barbeque sandwich weighs in at only 300 calories and is the lowest-calorie sandwich they offer.
Arby's also has a large variety of salads and roast chicken meals to fill you up without adding too much extra fat. They also offer Panini sandwiches, grilled and seasoned with tasty and healthy pesto or mustard.
Burger King, famous for the heart-stopping Whopper, also offers a broiled chicken sandwich and low-fat frozen yogurt on their dessert menu.
Wendy's was the originator of the drive through baked potato, which has only 2 grams of fat and 240 calories if ordered plain.
Noodle's & Company is a new kind of fast food fare that offers wholesome, freshly made dishes with low fat and veggies combined with chicken, shrimp or beef cooked in healthy soy bean oil. Tofu is an option to replace the meat, and smaller sizes make this a perfect option for many healthy choices.
Despite which fast food restaurant you love and what you choose to eat there, you can make healthier choice in a number of other ways. Drink water or unsweetened tea with your meal instead of soda, reducing your sugar intake and eliminating up to 425 calories in the drink.
Pay attention to portions. In the age of super sizing, it's easy to sock away enormous amounts of fat and calories in one sitting. Forget the bargain, go for the smaller portions and split the desserts.
Be aware of the salt and sodium content of the foods you are eating. With normally high levels of sodium in the foods themselves, scale back or eliminate the salt altogether.
Before eating anywhere, check the nutritional content of the foods by visiting their websites, or other websites that have this information. Moderation is always a key to enjoying a great meal. Plan ahead, eat mindfully and make healthy choices to enjoy a great dining experience with nutritional value. Read More»
Hidden Calories You Didn’t Know Existed
Let's start by saying that all the food information given to us in school thirty years ago was probably due to manufacturers who had products to sell us and little to do with what was really good for the body. Unfortunately there is still some truth in that idea today, so what you think is good food may not be so great after all. If you find yourself eating to satisfy hunger, you can bet you have hidden calories turning into fat. Correct that problem and you still may have hidden calories.
If you are in the habit of eating six small meals a day, your hidden calorie count may be less than most. Often it is the little snacks or extra portions that seem innocent that may be the culprit to your hidden calories. Hidden calorie sources could be unplanned snacks, supplemental shakes, food bars, extra helpings, large portions and liquid calories. Many people think of solid food as calories and forget the beer, wine, coffee, tea, fruit juice, and milk also have calories. What about the mayonnaise on your tuna? Do you consider the calories in ketchup, jelly, spreads and spices?
Certain foods have high glycemic calories which causes your body to absorb sugar rapidly. Your insulin spikes up to convert sugar to fat. Carrots, potatoes, bananas, pineapples, prunes, apricots and fruit juices are examples of high glycemic foods. Engineered food such as corn and air popped popcorn is also high in glycemic calories.
The best way to know what calories you are consuming is to keep a food diary. Most people hate this idea, but the only true way to know what is going into your body is to keep track. It takes extra effort to be aware of everything that you consume. It is important to write down everything you eat, what time of day you eat it and how much you eat of each food or drink product.
Your food diary results will probably shock you at first. You may be surprised with the quantity of food you eat or the food you pop into your mouth unconsciously, but whatever you discover will be the key to your regaining your power over food.
Studies have shown that eating a small meal every three hours is the best for your digestive systems. If you are eating because you are hungry instead of on a schedule, that could be part of your problem. Make a decision to eat only every three hours. Do this for only six days and you will find after three days your body is already adapting. When you feel hungry between the three hour time slots, you can drink a glass of water or green tea to tide you over.
If you are adding a protein shake or protein bar to your food consumption after a workout, you could be adding a seventh meal to your day. Go back to the six meals every three hours and stick to your plan to regain your power over food and the body you deserve. Read More»