Tuesday, May 20, 2008

Facts to Know

Eating Disorders: Facts to Know

Eating Disorders
Fact 1. Eating disorders strike more than 7 million American women each year, and 1,000 of those will die from complications of anorexia nervosa. Up to 80 percent of female college students have reported binge eating, a predecessor to bulimia. Ninety percent of those suffering from eating disorders are women.
Fact 2. Eating disorders begin early — usually during the teenage years — and can develop as early as age 12. Age 17 is the average age they develop. Between five and 10 percent of young women suffer from an eating disorder.

Fact 3. Women with anorexia, though often well-liked and admired for their competence, constantly strive to seek approval, and actually have very low self-esteem and feel inadequate. They use food and dieting as ways of coping with life's stresses.

Fact 4. An eating disorder will not go away without treatment. Eating disorders are mental illnesses that can be deadly if not treated and are difficult to recover from; however, many women have recovered successfully and gone on to live full and satisfying lives.

Fact 5. Treatment for eating disorders encompasses a mixture of strategies, including psychological counseling, nutritional counseling, family therapy and, in some cases, antidepressant medications.

Fact 6. There is a high incidence of depression among women suffering from bulimia, thus the effectiveness of antidepressants can be demonstrated in treatment of the disorder. But antidepressants alone, without cognitive-behavioral therapy, have only an 18 percent success rate.

Fact 7. The self-starvation of anorexia can cause anemia; shrunken organs; low blood pressure; slowed metabolism and reflexes; bone mineral loss, which can lead to osteoporosis; and irregular heartbeat, which can lead to cardiac arrest.

Fact 8. The binging and purging of bulimia can lead to liver, kidney and bowel damage; tooth erosion; a ruptured esophagus; and electrolyte imbalance that can lead to irregular heartbeat, which can lead to cardiac arrest.

Fact 9. The overeating, or binging, of bulimia nervosa can lead to high blood pressure, high cholesterol, gall bladder disease, diabetes, heart disease and certain types of cancer.

Fact 10. You should be aware of how you think about all the components that make up your self-image; if your self-image becomes too reliant on looking thin, you should consider how that may be laying the groundwork for an eating disorder. Examine your own attitude about your body, and make sure that it is one of healthy acceptance.

Copyright 2003 National Women's Health Resource Center, Inc

Monday, May 12, 2008

Salad Bar Survival

We all look at the salad bar as the best thing for our weight loss goals. Not alway true you really have to watch what you put on your salad. Take a look at this article from Beck Hand.

Strategies for Salad Bar Survival
Not Every Salad is Diet-Friendly
-- By Becky Hand, Licensed & Registered Dietitian
The infamous salad bar, available everywhere from work cafeterias to family restaurants, can round out a meal with a wholesome side dish, or be a meal all by itself. What could be more healthy and nutritious? Those vegetables and fruits can be loaded with a variety of nutrients, including beta-carotene, vitamins A and C, potassium, folic acid and fiber. However, the salad bar can also be filled with dangerous landmines, ready to blow your calorie intake to smithereens! In fact, if you’re not careful, you can innocently fill that salad plate with items that add up to over 1,000 calories—more than a burger and fries or a steak and potato dinner!
Take the safe path and apply these strategies to avoid salad bar traps:

Use a smaller plate; limit the number of trips you make.
Start with the nutrient-rich dark green, leafy vegetables, such as spinach, romaine, and endive.
Fill up your plate with vegetables like lettuce, cucumbers, peppers, broccoli and tomatoes.
Power on the protein with legumes, beans, lean meat, turkey, and crabmeat.
Take only a small taste of the high-fat food items such as pasta salad, potato salad, macaroni salad, and coleslaw.
Go easy on extras like croutons, chow mein noodles, crackers, nuts, seeds, crumbled bacon, and shredded cheeses.
Dress your salad for success with 2 tablespoons of a low-calorie or light salad dressing, OR only 1 tablespoon of regular salad dressing. For a new taste twist try a splash of flavored vinegar.
If the salad bar contains soups, go for a broth-based version over a cream-style selection.
Allow only a small taste of the whipped topping-jello-fruit combinations.
For dessert, return to the salad bar for a small plate of fruit topped with a little yogurt or cottage cheese.

Thursday, May 8, 2008

The Bikini Workout

Summer is just around the corner..... I need something fast. No Such THANG!
So here are a few tips from the
http://www.sparkpeople.com/ personal trainer.


The Bikini Workout
Get Beach-Ready with 10 Exercises --
By Nicole Nichols, Personal Trainer

Summer is just around the corner, and while it’s synonymous with relaxation and fun, for most people, it’s another source of stress! Short shorts, arm-baring tops, and the dreaded beachwear come to mind for most. And if you’ve still got a few—or many—pounds to lose you’re probably not as excited for the season.But don’t worry! There is still plenty of time to shed a few more pounds before you go shopping for your bathing suit. If you’ve read "The Bikini Diet" you are probably ready (and determined) to drop the extra pounds and have fun doing it. But, by combining the diet with a new exercise program that will rev your metabolism and keep your energy high, you’ll see even better results!Changing up your workout routine regularly (usually every 4-6 weeks) is the best way to prevent a weight loss plateau from ever occurring in the first place. So if you’ve been doing the same old fitness program for a while now, The Bikini Workout is a great way to change up your stagnant routine. Always remember to warm up and cool down properly each time you work out.
Strength Program
Strength training is essential for losing weight and staying fit. It helps you build lean muscle, which boosts your metabolism, plus it tones up those problem areas. For each muscle group listed below, select one exercise for a total of 10 exercises. Do 3 sets, with enough reps to make you feel exhausted at the end of each set (usually 10-15 depending on the resistance you use). Repeat this workout 2-3 times each week (be sure to rest 1-2 days in between). For extra calorie burn, work in a "circuit," moving quickly from one exercise to the next in order to keep your heart rate elevated. Change up the individual exercises daily or weekly for best results.

Muscle Groups (Click on the exercise to get a video of the correct way to do)
Abs
Crunches
Straight Leg Raises
Kneeling Roll Out
Obliques
Crunches with Twist
Bicycle Crunches
V-Sit & Twist
Lower Back
Back Extension
Swimming
Back Extensions with Swiss Ball
Biceps
Concentration Curls
Alternating Biceps Curls
One-Arm Side Push Up
Triceps
Seated Tricep Extension
Skull Crushers
Dips
Shoulders
Upright Rows
Shoulder Press on Ball
Lateral Raises
Back
Boxer
Seated Rows
Reverse Flys on Ball
Chest
Chest Press
Push Ups
Chest Flys on Ball
Thighs
Forward Lunge
Wall Squat with Ball
Single Leg Squat
Hips
Bridge Ups
Skater Squat
Genie Sit
Cardio Program

When it comes to weight loss, increasing the duration of your workouts can help you see results faster. The good thing is that all of that cardio doesn’t have to happen in one long session. Adding up several shorter segments throughout the day results in the same benefits, so find time wherever you can—during your lunch break, after dinner, or while watching TV.Try to accumulate 45 minutes a day, 3-4 days a week (or more if you’re an exercise veteran). Select from any of the workout options below, and try to do something different each day.
Find a hilly area to walk outside (or increase the incline of your treadmill between 4% and 10% depending on your current fitness level). Walking uphill tones the leg and butt muscles and burns more calories than walking on a flat surface.
Try interval training outdoors. Run or jog one block as fast as you can, then do a recovery walk for the next block, and continue this pattern.
Take your dog for a walk, or play tag with him at the park.
Jump rope! Start with short 30-60 second intervals until you can increase your endurance. Jumping rope intensely for 10 minutes has about the same calorie burn as jogging for 30 minutes.
On those cardio machines, increase the workload (level, incline, speed) to burn more calories in less time.
Go on a bike ride with your family.
Clean the house in record time. Heavy cleaning can elevate your heart rate to an aerobic level. Make as many trips up and down those stairs as you can, and try to rest as little as possible to stay in the aerobic zone. The same goes for yard work.
Try a new group fitness class such as kickboxing, spinning, or salsa dance!

Monday, May 5, 2008

Health Questions for your Doctor.



Ten Questions for Your Doctor?


* What are my risk factors for heart disease?

* Am I at risk for stroke?

* How does aging affect my heart?

* Do I need to lose or gain weight?

* What's a healthy diet for me?

* What physical activity best suits me?

* Is my blood pressure health for my age?

* Are my cholesterol levels too high?

* Is my blood glucose level acceptable?

* What can I do to lower my heart risks?
These questions need to be answered at any age....