I recently ran across an article I found informative. It is not new information but the reminder was helpful. I figured who better to share this information with. Tip #1 Understanding your serving size. Portion control is essential to losing weight. You may be eating healthy foods but if you are overeating those foods you might as well stop at In and Out Burger and get a #1 combo meal. I must admit I overuse salad dressing. After I cover a salad with ranch I could have just ate a large order of fries. I have to learn to use portion control. I am going to try to keep these examples in mind in the future. 1 serving of cereal = size of your fist 1 serving of rice, pasta or potato = half of a baseball 1 serving of cheese = 4 stacked dice 1 serving of fruit = baseball 1 serving of butter / margarine = 1 dice 1 serving of meat = deck of cards Tip # 2 Count calories. Weight loss occurs when there is a calorie deficit. Counting calories is almost a must when trying to keep track of the deficit to know how much you can eat per day without overeating. It’s a cumbersome task but with technology there so many apps to track them for you it’s just a matter of remembering to enter the information. Apps such as My Fitness Pal are great for tracking your calorie intake. Tip#3 Move More. I think that speaks for itself. If you are eating the appropriate portions and counting your calories you will see some gradual weight loss. Becoming active even if you walk for 30 minutes five days per week, will increase weight loss. Movement is not just killing yourself in the gym. Movement can be anything such as playing with your kids, bike riding, swimming or any other activity that you enjoy that will burn calories. By Y.Smitty
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BY: y. sMITTYThe air is cooler and crisp. The leaves are changing and the time will be changing soon as well. With the pleasant relief from the summer heat we are now in the season of the dreadful weed allergies - ragweed, tumbleweed and pigweed. If you find you are one of the millions of people in America who suffer from allergies to pollen this time of year could make you miserable. There are OTC (over the counter) relief aids that could help get through the season. Types of OTC relief aids for colds & allergies Antihistamines - Look for active ingredients like cetirizine (found in Zyretec), loratadine (Claritin), fexofenadine (Allegra) are meds you can take that will not make you drowsy. If you are able to get some sleep you can consider Benadryl (diphenhydramine) or chlorpheniramine which is found in Chlor-Trimeton. Antihistamines block the histamine in the body, which is what makes you have the stuffy or runny nose, itchy, watery, scratchy eyes. Decongestants - If you find you are congested look for allergy medications that have a “D” following the name such as Allegra D or Zyrtec D. The D is pseudoephedrine, used to treat congestion. Decongestants shrink the blood vessels in the lining of the nose which are swollen when you are congested. If you have high blood pressure pseudoephedrine can raise your blood pressure, as well as give you a rapid heartbeat. As with any medication, always consult your physician before taking medications especially if you suffer from other medical conditions. Nasal sprays - a steroid nasal spray is a defense against allergies. They decrease the inflammation that underlies all allergy symptoms. Sprays such as Nasonex and Flonase are only by prescription, although you can get sprays like Nasacort OTC. Nasal sprays should be taken prior to the start of allergy season. Typically you spray it once per day but it is slow to act. It might take a few days to feel better. Source: WebMD
By Y. Smitty The cooler months are just around the corner and with the weather changing viruses, colds and the flu virus is lurking around. You might want to consider which immunization you should get if any at all. Below are some common immunizations and some information you may or may not know. The cooler months are just around the corner and with the weather changing viruses, colds and the flu are lurking around. You might want to consider which immunizations you should get if any at all. Below are some common immunizations and some information you may or may not know. Flu - It is recommended everybody over the age of 6 months olds get a flu vaccine every year. The flu shot is available as a shot or nasal spray and usually are available as early as September. Each year the shot is designed to protect against the types of viruses expected to be the most prevalent in the coming year. Pneumonia - Individuals over the age of 65 are encouraged to get the pneumonia vaccine as well as some younger people. It’s recommended especially if they are at greater risk for pneumonia such as patients with underlying heart or lung disease, diabetes or asthma or immunocompromised. Unlike the flu shot the pneumonia shot is usually a one-time deal rather than an annual requirement. Hepatitis B - The recommendation for Hepatitis B vaccination has changed in the last two years. This vaccine is given universally to children, adolescents an, intravenous drug users and people who are sexually active but not in a monogamous relationship. It is now recommended that people with diabetes under the age of 60 should be vaccinated against hepatitis B. This is because of the increased risk that goes along with handling blood products, sharing blood glucose meters, finger stick devices and insulin pens can spread the virus. Shingles - Shingles is the resurgence of the chicken pox virus that creates a red rash with little blisters than can be painful. If you have ever had chicken pox it is recommended that you get the vaccination unless you are immunocompromised. By Amanda Kay1. Drink LOTS of water!! Drink water all through the day and before and after every meal. This helps keep you full and keep you from overeating. 2. Don't drink your calories. Stay away from sodas, juices, and sweet tea. These add up to 300 calories to your meal. This doesn't include the tons of sugar you are drinking. 3. Eat protein at every meal to prevent from getting hungry or groucny. Make sure your protein is lean protein such as chicken breast or fish. Stay away from red meats and pork. 4. Lower your intake of anything "white." Eliminate or lower your intake on things such as bread, pasta, white rice. Replace those with brown rice, whole grain pasta and whole wheat bread. 5. Eat some sort of fiber at every meal. Fiber helps with weight loss by helping with digestion, so make sure half of your meals are fruits and veggies. 6. No carbs after lunch, no fruit no later than 2pm. To make sure to give your body time to burn those carbs before bed, try not eating anything "carby" after 2pm. 7. Learn to read food labels and learn what it is you are actually eating. You want to make sure that you are "eating clean" as possible. This means staying away from packaged and processed foods. If you can't read the ingrediants, don't eat it! 8. No more added sugars. This includes artifical. Ween yourself off. Sugar turns into fat!! You will lose fat faster if you lower your sugar intake. 9. Never skip breakfast! Breakfast is the best meal of the day. Eating a well-balanced breakfast gets your metabolism going and keeps you alert and feeling good through out the day. Donuts or kolaches are not allowed! 10. Never go to bed on a full stomach. Try to eat at least 2 hours before bed. As a rule of thumb, eat before 7:30pm. 11. Sleep right. Getting enough sleep is so important to weight loss. This gives your body time to recoup and restore. Strive to get at least 7 hours each night. BY Y. SMITTY I love to eat and I am not ashamed of that fact. I admit with that loves comes a struggle. This is a serious struggle that many women deal with. How do we lose the weight we gain due to our obsessive love of food? We go to the gym and spend an hour on this machine and that machine. We are posting our pics on social media sweating and "getting it in" and six months later the scale looks the same and so does the image in the mirror! Okay maybe it’s just me! Maybe you are ripped up and lean with no struggles at all. In my reality, I struggle with what to eat, what to avoid and portion control among other things. If you can relate to my dilemma I will share 5 common issues that could be the reason we are not dropping the pounds like other women.
1. Eating the Wrong Foods - I had a conversation with a friend who is a trainer she made me realize the foods in my pantry are processed foods and that is part of the problem. Process foods are foods that can sit on a shelf in a box or bag for months or years. They have been processed to remain in the same stated until the customer is ready to consume them. For example, Hamburger Helper is a processed food. It’s in a box with some pre-packaged powder cheese and pre-packaged macaroni. It made me think about what to shop for. I now have very little processed food in my pantry. Do I eat processed foods? Yes, but not as much. Certain things we just simply do not buy anymore. Inspect your pantry and see what you are actually eating. If you are in the gym an hour a day and burning calories and go home and eat trash, you just wasted your time. 2. Doing the Wrong Exercise - If you are on the treadmill everyday for a period of time and you are no longer losing weight and that it your goal, maybe straight cardio is not working for you anymore and you should consider interval training. Interval training can be something such as running as fast as you can for 2 minutes and then walk for 30 seconds and repeat. You want to go from a high intensity training to a low intensity training. 3. Medical Problems - Some women find it difficult to lose weight not for the lack of trying. Medical conditions prevent women from losing weight. Medications such as birth control can cause weight gain. Another common medical condition women experience is hypothyroidism. Hypothyroidism is a condition in which your thyroid does not produce enough of certain important hormones. Over time untreated hypothyroidism can cause a number of health problems, one being obesity. A simple blood test can detect this medical condition. 4. Stress - When some people (myself specifically) stress we tend to gain weight as stress triggers the body to release cortisol which is an appetite stimulating hormone. Have you ever noticed how easy it is to snack when you get stressed? Okay, again maybe it’s just me! 5. Not eating enough - I know this sounds unlikely and you are wondering how you are gaining weight when you are eating less. The fact is not eating enough nutrient rich foods will cause your body to go into starvation mode. You body is holding on to fat because it does not know when you will feed it again. Women should consume at a minimum of 1200 calories per day. Anything less will slow down your metabolism and cause you to burn calories at a slower rate. It’s okay to eat as long as you are consuming appropriate foods which we will discuss in future post. By: K Graves Too much cholesterol in the blood can lead to cardiovascular disease. Cardiovascular disease is the No. 1 cause of death in the United States. Over 2,100 Americans die of cardiovascular disease each day, an average of one death every 40 seconds. The good news is, you can lower your cholesterol and reduce your risk of heart disease and stroke. Working with your doctor is key. It takes a team to develop and maintain a successful health program. You and your healthcare professionals each play an important role in maintaining and improving your heart health. Work with your doctor to determine your risk and the best approach to manage it. In all cases, lifestyle changes are important to reduce your risk for heart attack and stroke. In some cases, cholesterol-lowering statin medicines may also provide benefit. Learn how to make diet and lifestyle changes easy and lasting. Also make sure you understand instructions for taking medication because it won't work if you don't take it as. To help prevent high cholesterol, you can:
Lose extra pounds and maintain a healthy weight. Quit smoking. Eat a low-fat, low-salt diet that includes many fruits, vegetables and whole grains. Exercise on most days of the week for at least 30 minutes. Drink alcohol in moderation, if at all. K Graves Annual CheckupsAnnual checkups are an important part of a healthy lifestyle. Adults often visit the doctor only when there is a problem. Some illnesses and afflictions can be prevented by the care and advice you receive at a routine physical. Women and children, particularly benefit from an annual checkup due to their constantly changing bodies. Many insurance companies will pay a percentage of preventive care. Check with your carrier to find out which services they cover. other ways to getting a healthier youYou can't go wrong with cardio! Your body is still burning calories after a good run. We even burn calories overnight during sleep. SMART Goals Apply the SMART criteria to each of your goals. Specific goals are easy to understand; for instance, make a goal of "doing 25 push-ups” rather than “increasing upper arm strength.” Measurability allows you to determine whether you achieved your goal – “I will run a mile in five minutes by the end of next week.” Attainable goals are realistic, so you’re more likely to achieve them, and less likely to get frustrated and give up. Make your goals relevant to your needs and situation; if you want to run a 5K in six months, focus on exercises that will increase your stamina. Finally, make your goals time-bound by providing yourself with a deadline. As an added bonus, time-based goals are easier to measure. Write your goals down, periodically review them and don’t be afraid to make revisions. |
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