d-mars.com Health & Wellness 20

Health & Wellness Journal Health

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wellness

Jan - Feb 2013

INSIDE

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medical

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research

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sports

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fitness

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Lifestyle

Inspire, Inform & Educate

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beauty

20 th Edition

Healthy is the new sexy

Do Not Give Up Your Fitness Program – You Can Do It!

By Scott Gray When you first get started on your new workout regime it can be every easy to feel like quitting.

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How to Avoid Foods That Are Harmful to Your Thyroid By www.SixWise.com Thyroid disease, which impacts 27 million Americans according to the American Association of Clinical Endocrinologists, can cause your thyroid to use energy more...

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Do you have Chronic Low Back Pain?

By Sterling Carter If your low back pain lasts for more than three months, it is defined as chronic pain.

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When to Throw It Away: From Pillows to Mattresses to Rugs & Other Household Items By www.SixWise.com When one day you realize that you can barely stay on your mattress without rolling off...

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Beautifully Saving Women Lives LAMIK 2013 Rising Star

Visit Our Newly Remodeled Location on MLK Blvd Central Care Community Health Center

“What is called genius is the abundance of life and health.” ~ Henry David Thoreau

Jan - Feb 2013

Behind The

Journal

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Publisher’s Message

Keith J. Davis, Sr.

SR. PUBLISHER Keith J. Davis, Sr. VICE PRESIDENT Kevin Davis

Alright Houston, let’s get healthy. There is evidence that springtime is right around the corner, and when the heat goes up, our sexy comes out. Be prepared to shed those pounds, live longer, be happier and live life to the fullest. Love yourself enough to make the change, today.

As always again, thank you for your continued support of d-mars.com. When you support d-mars.com, you are supporting more than just our company; you are supporting the communities in which we live and work.

Working together, we can succeed in making positive things happen.

EDITING CONSULTANT Sharon Jenkins OPERATIONS COORDINATOR Johnny Ray Davis, Jr.

CONTENTS

ACCOUNTING MANAGER Eugenie Doualla SENIOR ACCOUNT EXECUTIVE C.T. Foster Eric D. Goodwine

Jaki Ultrasound ................................................................................................................................

Cervical Cancer 101 What You Need To Know About ....................................................................

Soulfood Houston Style ...................................................................................................................

Do Not Give Up Your Fitness Program – You Can Do It! .................................................................

About Flu From The American Red Cross .......................................................................................

8 Sneaky Habits That Sabotage Your Heart Everyday Factors That Can Harm Your Heart ...........

10 Commandments Of Fat Loss .....................................................................................................

Essential Items for Your Medical Cabinet ........................................................................................

How to Avoid Foods That Are Harmful to Your Thyroid ..................................................................

Glaucoma Evaluation And Treatment ..............................................................................................

Fun Facts About Valentine’s Day, Plus Seven Romantic Ways to Spend It ....................................

Lifestyle, Miscarriage, Birth Defects And Chromosome Abnormalities ...........................................

Do you have Chronic Low Back Pain? ............................................................................................

Limiting Beliefs and Weight Loss: Five Limiting Beliefs That May Be Holding You Back ...............

When to Throw It Away: From Pillows to Mattresses to Rugs & Other Household Items ....................

Measure Progress Without the Scale An Arsenal of Tools for Your Motivation ...............................

Plan For Healthier Family Meal Ideas Home Foods & Drinks Cooking Tips & Recipes ..................

Sticking To Your New Year’s Resolutions ........................................................................................

Why Do I Always Feel So Tired? ......................................................................................................

Teen Mental Health ..........................................................................................................................

Central Care Community Health Center A New MLK Location to Better Serve the Community ....

PHOTOGRAPHY L.C. Poullard Grady Carter Tony Gaines MULTIMEDIA DIRECTOR Andrea Hennekes LAYOUT & GRAPHIC DESIGNER Ferland Antwine DISTRIBUTION Booker T. Davis, Jr. Rockie Hayden CONTRIBUTING WRITERS Sharon C. Jenkins Jennipher Walters Gavin Gillibrand The American Red Cross Mansi Aggarwal Scott Gray Ezekiel Clements SixWise.com Dr. Jay B Stockman Judy Ford Wendy Betterini SparkPeople.com Deborah Pike Olsen Chris Devlin Soulfoodandsoutherncooking.com Maren Sederquist Wouter Van Dyck Oscar Strain Sterling Carter

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MR. D-MARS Tip of the Month “Do all things with love.”

- Og Mandino

d-mars.com 7322 Southwest Fwy, Suite 805 Houston, Texas 77074

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713-272-9511 . Phone 713-272-6364 . Fax www.d-mars.com

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Jan - Feb 2013

AKI Ultrasound is one of my many ministries. It has been my passion, desire, and a driving force behind my pursuit for excellence,” states Stephanie Allen-Gobert. Trying to start a successful and profitable ultrasound business was not an easy task. She suffered many let downs and disappointments but her perseverance has kept her going.

Allen-Gobert, owner of JAKI Ultrasound stepped out on faith and started JAKI Ultrasound. JAKI ultrasound is a mobile ultrasound company that will come to your business, home, imaging facility, or hospital and perform quality ultrasounds.

The motto for JAKI ultrasound is “Patients First, Everyone, Everytime! ” “I’m trying to get back to the human side of healthcare,” says Allen-Gobert. With the rising cost of medical insurance, changes in Medicare/Medicaid, doctors, technologists and employees sometimes can forget about the compassionate side of healthcare. With JAKI Ultrasound every patient will get a” Hello and How are you?,” even on a bad day. “It’s not the patient’s fault that you are having a bad day. Allen-Gobert leaves all that and any other negative baggage at the door of every clinic, hospital, or urgent care facility, she enters. From the house keeper, to the maintenance worker, to the doctor, or nurse in charge, or the CEO, they are all treated with the same respect and warmth. JAKI Ultrasound believes in

By Sharon C. Jenkins listening to and learning from the patient.

It’s more to a patient than their insurance, DOB, and their name. We are there to help and heal. Sometimes that can be a simple hello or a pat on the back. Always asking the patient if there is anything else JAKI Ultrasound could have done to make their experience better is part of their bedside manner. “When going to various clinics and hospitals, we can’t always control of or have a voice in the customer service delivered from the front desk, at the billing department, in the waiting room, or in the hospital’s system protocol, but we can make sure the patient leaves with something positive that includes a precise well done ultrasound,” states Allen-Gobert.

JAKI Ultrasound first began in 2012.

“I’ve worked for so many hospitals throughout the years and was finally laid off. I worked for about two years for several different staffing agencies and realized it was time to cut out the middle man. Staffing agencies charge doctors a fee for staffing and then the technologist gets a small portion of that fee. I realized I could be the PRN, weekly, daily, hourly, or weekend technologists that can be called at any time. My fees are reasonable. I have over 10 years of experience, worked with several different ultrasound machines, have excellent personal skills and I can get the job done.”

Stephanie Allen-Gobert, is still in love

and married to her high school sweetheart, Kevin Gobert. They have two children, Kierra, 19 and JaKobe, 13. They are the inspiration for the unique name for JAKI Ultrasound. Ja- JaKobe, Ki-Kierra. “My husband, who is my rock and inspiration and I were brainstorming for some names and God gave us JAKI. JAKI signifies unity, family, my love for God, trust, and my passion and dedication to being an ultrasound technologist.

“My passion for the medical field runs real deep” says Allen-Gobert. She lost her mom at the young age of eight months. She was raised by a strong grandmother. “Mama was a LVN, the neighborhood cook, baker, surgeon, nanny, and our house was like the Hilton hotel. My grandmother never met a stranger (until you messed with one of her grandkids). Our doors were always open.

My grandmother’s compassion for others, nonjudgmental spirit, love of God and her love for medicine is what helped inspire me. Her motto: give in but never give up still rings in my head and motivates me to want to do better every day, even seven years after her passing.”

Stephanie desires to make JAKI Ultrasound a name above all names.

Her ultrasound business is one that teaches, preaches, outreaches, and performs awesome ultrasound services.

Stephanie Allen Gobert JAKI ULTRASOUND

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“All the general ultrasound studies are done.

Abdomen, thyroid, testicles, RUQ, breast, soft tissue, vascular, Ob/GYN and much more.” She is constantly trying to learn and expand JAKI ultrasound. Allen-Gobert wants to be a one stop shop. An excellent choice for all your ultrasound and medical needs. “I know trials will come, but they will also pass. We are all in this world together. Let’s make the best of it. Help each other. My husband, Kevin and I will continue to push each other, our friends, our family, and our kids to help each other and do better. I want JAKI Ultrasound to be known for its ultrasound services and true compassion and dedication.

Also I want it known for its other positive attributes ; hard work, timeliness, helping, healing and hearing from our patients is the only way of doing business for me,” stated Allen-Gobert.

“We aren’t perfect people, but we serve a perfect God and He said He will perfect ALL things that concern us. I’m not sure about too many things, but I’m sure JAKI Ultrasound will keep striving for that perfection and excellence. I’m going to continue to wear and celebrate my excellence well, because I love being perfected because perfection is looking good on me and JAKI Ultrasound!

832-574-5020 allen_stephanie@yahoo.com

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Jan - Feb 2013

Cervical Cancer 101 What You Need To Know About

By Mansi Aggarwal

C

ervical Cancer affects the female body in the cervix region. The womb of a woman finds its opening through the cervix. Many a times often the human papilloma virus causes the disease. It is transmitted through sexual exchanges.

The cervix being the most important organ of the reproductive system requires proper attention as far as cancer onset is concerned. This cancer affects the other organs of the cervix region and can cause damage to the reproductive organs. This makes the disease all the more fatal. Such a spread is commonly termed as metastasis.

Although human papilloma virus is the main cause of the disease but it is also diagnosed with women who are in a habit of smoking. The instances of lung and breast cancer associated with the cervical cancer are there. This shows that the susceptibility of women to have cancer is higher by the means of cervical cancer. The disease is indicated by the presences of warts on the area around cervix. But a regular medical check up is required because sometimes

the warts may not even appear on the skin and the disease goes undetected.

The common symptoms of the disease are prolonged pains in the thoracic region.

Sometimes the leg and the lower back start paining unbearably. Anemia is very frequently associated with cervical cancer.

As a result of anemia the patient also experiences a weight loss and fatigue. The person also looses his normal appetite. The detection of this carcinoma by oneself is almost impossible. It is at the later stages only that, with the help of a doctor can one detect it.

The disease is very deadly as its detection is very difficult. Though the doctors can detect it by a simple pap smear but if the treatment is avoided for too long then it may cause a fatal results. The most important thing to note here is that the disease can spread to other parts of the body including the vagina and the other connective tissue. It spreads vigorously and the infection spreads very fast. The disease has the potential to damage the primary reproductive organs and jeopardize

reproductive capacity of the woman.

A particular form of papilloma strain increases the vulnerability to disease. Also improper sexual behaviour and inadequate hygiene also caters to the onset of cervical cancer. A drug administered to prevent miscarriage (diethylstilbestrol), if given in great quantities also increases the susceptibility of the disease. The diagnosis of the disease is done by examining the vaginal fluid of the suspected patient and is checked for the strains of cancer.

Chemo-radiation is a combination of chemotherapy and radiation therapy is an effective measure in treatment of cancer.

The infected cells can also be surgically removed. But the woman has to make a tough decision regarding jeopardizing

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her fertility. Thus most women go for the usual medication. A simple approach to prevent the disease is to have clean habits and regular check ups. The disease can be prevented by such steps though it cannot be ruled out after these.

A healthy woman is the most important asset of a family and therefore a woman should keep herself clean and ready to prevent such disease.

Published At: Isnare.com Free Articles Directory - http://www.isnare.com Permanent Link: http://www.isnare.com/? aid=8818&ca=Cancer+Survival About Mansi Aggarwal Mansi gupta writes about cervical cancer. Learn more at http://www. cervicalcancerconcern

Jan - Feb 2013

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SOULFOOD HOUSTON STYLE

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he recipe for smothered chicken that follows requires some prepare work and cook time, but you’ll thoroughly enjoy this chicken dinner. As a serving suggestion, serve your smothered chicken over a bed of white rice with vegetable medley and corn bread.

Ingredients

• 1/2 medium onion, thinly sliced (about 3/4 cup) • 3 green onions cut into 1-inch pieces • 2 tablespoons vegetable oil • 3 to 3-1/2 pounds broiler chicken (cut into 8 pieces) • 3/4 cup all-purpose flour • 1/3 cup soy sauce • Salt and freshly ground black pepper • 2 to 3-1/2 cups hot chicken broth • 1 clove minced garlic

Directions

Smothered Chicken

A

1. Clean chicken by rinsing under cold running water. Pat chicken pieces dry with paper towels. Season your chicken by lightly sprinkling each piece with salt and pepper. Set aside.

2. In a large deep skillet heat vegetable oil over low heat until hot, about 4 to 5 minutes. Place chicken in hot vegetable oil and over medium low heat, fry chicken until golden brown turning frequently. Remove chicken from skillet.

3. Next add vegetables consisting of garlic, yellow and green onions to skillet, cook and stir until thoroughly browned. Remove skillet from heat.

4. 4. In a medium bowl, combine flour, soy sauce and chicken broth. Using a wire whisk stir until flour mixture is smooth.

5. 5. Return skillet with vegetables to stove and add flour mixture. Over medium heat, cook and stir with wire whisk until gravy begins to boil and thicken. If necessary add more broth if gravy is too thick.

6. 6. Return browned chicken to skillet, reduce heat to low, cover skillet with lid and simmer for 35-40 minutes, stirring gravy and turning chicken until done.

s always the key to great cooking is being prepared and using quality ingredients.

Ingredients

• 6-8 Bunches Of Collard Greens • 2-3 Smoked Ham Hocks • Garlic Powder To Taste • Season Salt To Taste

Collard Greens

Cookware and Utensils • 1 – 5 Or 6 Qt Boiling Pot • 1 – Cutting Board • 1 – Sharp Knife

1. Lets start with cooking your ham hacks. Add ham hocks to boiling pot and fill with water. Cook on medium heat for 2-3 hours until meat is tender. Meat is done when it begins to fall off the bone. Add additionally water if necessary.

2. While the ham hocks are cooking go ahead and clean and cut your greens. Greens should be rinsed several times in cold water to remove dirt or sand. After greens are clean, stack several leaves on top of each other. Using a cutting board and knife, roll the leaves together and cut leaves into 1 inch thick strips.

3. 3. When your ham hocks are done, add the greens, garlic and season salt to the same pot. Boil on low heat for 1-2 hours until greens are tender. Stir your greens often to distribute the ham hock and increase the flavor. About halfway through cooking taste test your greens and add more seasoning if necessary.

Ingredients

Barbecued Pigs Feet

• 4 pigs feet, split in half lengthwise • 2 medium onions, chopped Directions • 2 stalks celery, chopped 1. Okay, so where do you buy pigs feet? Often times you will have to ask the grocery store butcher for • 1 garlic clove, chopped the pigs feet because they’re usually frozen and sometime stored in the back of the store.

• 1 bay leaf 2. Begin by giving the pigs feet a good washing. For presentation purposes remove any unsightly hair • 1 teaspoon salt that you observe. Yes pigs grow hair on the toes and feet just like humans. A disposable razor will • 1/4 cup cider vinegar remove the hair.

• 1/4 teaspoon pepper 3. Place all the ingredients in a large boiling pot and cover with water. Bring water to a boil over medium• Water high heat and then reduce heat to a simmer. Cover pot with lid and allow pigs feet to cook for about • Favorite barbecue sauce

Cookware and Utensils

• 1 Dutch oven or large boiling pot • 1 slotted spoon • 1 baking pan • 1 cutting board • 1 measuring spoons

2-1/2 hours. While your meat is cooking stir constantly and skim away any foam that develops.

4. 4. Preheat your oven to 325 degrees during the last 5 minutes of cooking your meat.

5. 5. Using a slotted spoon remove the pigs feet from the cooking juice. Try to keep the meat intact.

Place the meat on a baking pan, in single layers with skin facing up. Also use the slotted spoon to remove some of the onions and spices from the cooking juice.

6. 6. Add the onions and spice to the top of the pigs feet and then apply a thick layer of your favorite barbecue sauce. Finally, place the pan in the oven and bake for about 40 minutes, until meat is tender.

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Do Not Give Up Your Fitness Program You Can Do It!

By Scott Gray

W

hen you first get started on your new workout regime it can be every easy to feel like quitting. It’s a cold morning, it’s raining, the bed is warm, you are tired, or your body is already stiff and sore. The list goes on. After work routines can be even harder to stick with. Drinks, meetings, working late, and exhaustion, can all seem like perfectly adequate reasons to put off a workout. It does seem hard initially but it is important you do not give up. Try these easy tips to stay motivated. * Set Goals. Do you want to lose pounds, inches, or just get fit and healthy?

Not only is it a great idea to set goals, but you should ensure that they are realistic.

We all want the love handles and muffin top gone in a week, but it is not going to happen. Break the goals down into smaller increments if the overall picture is just too overwhelming. Allow yourself a weight loss plan of 1-2 pounds per week. * Get a Workout Buddy. Having

someone to workout with can be great for getting you into that gym. Just ensure that your partner is just as motivated as you.

Do not select a slacker who is going to encourage you to shop, drink, or sleep in, instead of working out. * Hire a Personal Trainer. This is the ultimate in being forced to keep going.

Harsh cancellation fees, and having to justify your non attendance, are enough motivation for most to show up in the gym. If you are totally non-motivated then you may be even better off hiring a personal trainer that will literally come to your home and drag you out of bed or off the couch, if needs be. While you are using the personal trainer it could be a great idea to get them to show you some strength training exercises which will help with the calorie and fat burning. * Use Photos etc. Stick a photo on the fridge, your alarm clock, your desk at work, or as your screen saver, of what you want to achieve. It may be you in slimmer days

or it might be a shot of an outfit you aspire to look good in. Whenever you feel the will power slipping take a good look and remind yourself of your goals.

* Use a Special Event to stay motivated. Is there a summer vacation

or reunion coming up? Remember to leave yourself enough time to get somewhere near your goals. Every time you feel like skipping the workout think of those guys you haven’t seen in how many years, or the bikini you want to wear around the pool.

* Use a Journal. Keep track of your workouts. Before too long you will notice

that you will be doing activities harder, longer and stronger. The journal can also be used to chart your measurements and any blood pressure or blood test results

About Flu From

The American Red Cross

I

nfluenza, also known as the flu, is a contagious respiratory disease caused by different strains of viruses. Flu viruses spread from person to person when people who are infected cough or sneeze. Adults may be able to infect others 1 day before getting symptoms and as long as 5 days after getting sick.

Know the Difference: Types of Flu Outbreaks

Seasonal Flu—A contagious respiratory illness caused by influenza (flu) viruses occurring every year. It affects an average of 5 percent to 20 percent of the U.S. population by causing mild to severe illness, and in some instances can lead to death.

Epidemic—The rapid spread of a disease that affects some or many people in a community or region at the same time.

Pandemic—An outbreak of a disease that affects large numbers of people throughout the world and spreads rapidly.

H1N1 Influenza (swine flu)—H1N1 influenza is a respiratory disease of pigs caused by type A influenza viruses that cause regular outbreaks in pigs. People do not normally get H1N1 influenza, but

human infections can and do happen.

H1N1 influenza viruses have been reported to spread from person-to-person.

Avian Influenza—Commonly known as bird flu, this strain of influenza virus is naturally occurring in birds. Wild birds can carry the virus and may not get sick from it; however, domestic birds may become infected by the virus and often die from it.

Are you considered high risk for flurelated complications?

You are at an increased risk if you are: • Age 50 or older • Pregnant • Living with a chronic medical condition • A child, age 6 months and older • Living with or caring for anyone at high risk If you are at high risk, have your vaccinations updated every year, as directed by your physician.

For more information check out: The American Red Cross Flu Checklist

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that you can compare favorably along your fitness journey. * Stay Positive. It won’t happen overnight, but it will happen eventually. In the meantime remind yourself that you are getting fitter and healthier on a daily basis.

You are not only toning up but reducing your risks of diabetes type 2, heart disease and stroke.

Conclusion. It can be hard to get off the couch, out of bed, or out of the office, when you first start a new fitness program.

However, before you know it, you will be looking forward to your workouts and will not need motivation or reasons to go. You will be embracing your new lifestyle and wonder how you ever got by without it. www.fitnesstips101.com

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8 Sneaky Habits That Sabotage Your Heart Everyday Factors That Can Harm Your Heart

By Jennipher Walters

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e all know that for optimum heart health we need to eat a healthy diet, exercise and not smoke.

But did you know that the little things you do every day can have a big impact on the most important muscle in your body?

We put together a list of the eight habits that may be hurting your heart. You might be surprised how these “little” things add up! Are you guilty of any of these seemingly innocent mistakes?

1. You fly off the handle. Do you suffer from regular bouts of rage or intense anger at home, at work or in traffic? If so, your angry temperament may be hurting more than the people around you. While moderate anger can be a good way to release tension, explosive anger or chronic bouts of rage can increase your risk of heart disease.

A 2000 study published in the journal Circulation found that among almost 13,000 middle-aged African-American and white men and women with normal blood pressure, those who were the angriest had almost twice the risk of coronary artery disease and three times the risk of heart attack when compared to those with the lowest levels of anger. Researchers note that while anger can harm your heart, anxiety and other negative emotions probably also play a role. Anger and anxiety have been shown to increase blood pressure, disrupt the electrical impulses of the heart and possibly speed up the process of atherosclerosis, a fatty build up in the arteries.

Tips to help: Pause and take a deep breath when you feel anger coming on. A simple breathing activity can help, but taking steps to reduce stress—even if you’re not feeling angry at the time—are also important.

2. You sleep too much (or too little).

Getting fewer than five—or more than nine—hours of sleep a night can hurt your heart because both extremes elevate blood pressure and levels of stress hormones. In fact, the Nurses’ Health Study of more than 71,000 women, ages 45 to 65, found that sleeping five or fewer hours each night increased the risk of coronary disease by a whopping 45%. Those who regularly slept nine or more hours had a 38% greater risk than those who slept eight hours— even after taking snoring and smoking in account.

Tips to help: Try these 7 steps to help you sleep better. If chronic insomnia is an issue for you, talk to you doctor and look into longterm sleep solutions that could help you.

3. You don’t floss regularly. You may think that regular flossing just helps keep your pearly whites in tip-top shape, but research shows that dental disease and cardiac health are correlated. Researchers believe that inflammation from gum

disease allows bacteria to enter your mouth’s blood vessels, travel into the coronary artery vessels, and narrow their passages.

This reduces blood flow, which hurts the heart. In fact, people with coronary artery disease are 38% more likely to also have gum disease. While research is still being done in this area, it’s best to keep that mouth healthy!

Tips to help: Set a goal to floss regularly, and track it until it becomes a habit.

4. You see the glass as half empty.

Looking on the bright side isn’t just about improving your mental state; it’s also a boon to your heart. In a groundbreaking 2009 issue of the American Heart Association journal Circulation, researchers found that not only did optimism seem to protect against heart disease and death but also that pessimism seemed to increase the risk.

Furthermore, subjects with the highest degree of hostility and cynicism were also more likely to die from all causes than those who had more upbeat attitudes.

Pessimists were more likely than optimists to have diabetes, high blood pressure, high cholesterol and suffer from depression (which has also been linked to poor heart health). Cynics are also more likely to be overweight, smoke and avoid exercise. All reason to start focusing on what’s good in life, right?

Tips to help: You can actually become a more positive person—if you work at it. Here are some tips to fostering a stronger sense of gratitude, as well as unleashing your inner optimist.

5. You put off going to the doctor. Access to quality health care is an important factor for heart health, but you have to take advantage of it. That means always going to the doctor when you have an unusual symptom, and updating your medical records when your family history changes.

Women should also be sure to alert their doctors to any changes in their menstrual periods, as certain conditions (such as polycystic ovary syndrome) can increase the risk of heart disease. In addition, regular check-ups and annual blood work can help you to better monitor medications and help you to track your weight, cholesterol, blood pressure and other important hearthealth markers.

Tips to help: Set up a yearly reminder on your calendar to schedule a yearly physical— no ifs, ands or buts about it! Use SparkPeople’s Planner to set up this reminder along with an email alert!

6. You have more than one drink a night.

While light drinking may be beneficial for the heart, heavy drinking has the opposite effect. Drinking too much alcohol can raise your triglycerides and it can lead to high blood pressure, heart failure and an increased calorie intake, which increases the risk of diabetes and obesity. In addition,

excessive drinking and binge drinking can lead to stroke and other serious problems including cardiomyopathy, cardiac arrhythmia and sudden cardiac death, according to the American Heart Association (AHA).

Tips to help: If you drink alcohol, do so in moderation. This means an average of one to two drinks per day for men and one drink per day for women. A drink is one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits or 1 oz. of 100-proof spirits. If you don’t already drink, don’t start.

7. You live or work in an area with polluted air. You probably know that smog is linked with respiratory problems and lung disease, but did you also know that breathing in smoggy air can cause hardening of the arteries over the long term? A February 2005 study in the journal Environmental Health Perspectives found that the longer healthy men and women in Los Angeles were exposed to air polluted with fine particulate matter, the thicker carotid arteries became. The carotid artery carries blood from the heart to the head and neck, and a thickening of the arterial walls over time is a major risk factor for fatal heart attacks and strokes.

More recent studies have confirmed smog’s link to heart problems, including recent studies published in American Journal of Epidemiology and Journal of the American College of Cardiology.

Tips to help: Stay indoors as much as you can on days when outdoor pollution levels are high. If you have to be outside, limit outdoor activity to the early morning hours or after sunset. Don’t exercise outdoors when airquality reports are low.

8. You think secondhand smoke is no big deal. While the association between tobacco use and heart disease is undeniable, did you know that secondhand smoke also harm your heart? A May 1997 report in Circulation found that constant exposure

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to secondhand smoke in the workplace or at home nearly doubled a person’s risk of having a heart attack. Additionally, in 1992 the American Heart Association’s Council on Cardiopulmonary and Critical Care concluded that environmental tobacco smoke is a major preventable cause of cardiovascular disease and death, and that secondhand smoke should be treated as an environmental toxin to public health.

No mincing of words there.

Tips to help: Set a smoke-free policy in your home and vehicles. When going out, choose restaurants and bars that are smokefree. Don’t exercise indoors if someone else smokes inside regularly.

Sources American Heart Association.

“Alcohol, Wine and Cardiovascular Disease,” accessed March 2011. www. americanheart.org.

American Heart Association. “Health Effects of Secondhand Smoke,” accessed March 2011. www.americanheart.org.

Boyles, Salynn. “Pessimism, Cynicism Can Hurt Your Heart,” accessed March 2011. www.webmd.com.

FamilyDoctor. “What Is Air Pollution?,” accessed March 2011. www.familydoctor. org.

Gardner, Amanda. “9 Hidden Risk Factors for Heart Disease, accessed March 2011. www.hearthealthyonline.com.

HealthDay. “10 Things That Can Affect Your Heart Health,” accessed March 2011. www.health.msn.com.

Kam, Katherine. “Rein In the Rage: Anger and Heart Disease,” accessed March 2011. www.webmd.com.

Preidt, Robert. “Smoggy Air May Harden Arteries,” accessed March 2011. www. health.msn.com.

Sternberg, Steve. “Nine factors that affect your heart,” accessed March 2011. www. usatoday.com.

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13.

10 Commandments Essential Items for Your Medical Cabinet Of Fat Loss

By Gavin Gillibrand

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e all know that the 10 Commandments are a set of principles relating to ethics and worship, but I’m sure most of you don’t know about the manuscript recently discovered in an archaeological site in Israel that has taken the fitness world by storm.

It would appear that Jesus loved to workout and in between performing various miracles like feeding the 5000, walking across water and healing lepers in the street, he liked nothing more than disrobing, putting on a loin cloth and wearing his Nike Air Jerusalem’s to chuck a few rocks about and sprint in the olive groves.

energy and really help in your fat loss efforts.

6) Thou shalt lift heavy weights. 3-4 times per week.

Weight training is the most effective fat burner on the planet, bar none. Lifting weights will produce more muscle mass and it’s this lean muscle tissue that will burn lots of calories throughout the day, even at rest.

7) Thou shalt supplement with a quality vitamin & mineral supplement.

Daily.

Even if you have 6-8 portions of organic vegetables per day, you will still fall short of the amount of nutrients needed to perform Who knew? :) in an optimal manner and burn the Yes, it turns out that Jesus was just as maximum amount of fat possible, not to body conscious as us these days and he mention warding off degenerative diseases. actually coined the phrase “ six pack” although he was referring to loaves of bread 8) Thou shalt drink 2-3 litres of water. and not a lean mid-section. Funny how Daily. We are made of about 70% water things change over the centuries.... and water is vital for all our bodily Back to the manuscript. Moses wrote the functions. When it comes to fat loss, water 10 commandments as we know yet he also is needed to clear toxins from your body wrote the 10 commandments of fat loss and helps fats pass through your system and it brings me great pleasure to reveal before they are stored. It will also slightly those 10 commandments to you today. curb your appetite too. If you feel you Enjoy. need to eat, have a drink of water and wait 10 minutes then ask yourself the same 1) Thou shalt eat clean 90% of the time. question. Sometimes you are just bored, This means that two meals in the week not hungry. can be more relaxed than normal or you can have a cheat meal. The rest of the time 9) Thou shalt minimize alcohol intake to your diet needs to be clean which means 2-3 glass of RED wine per week. Ideally, protein based, low carb and good essential no alcohol is best for fat loss but we all fats. live in the real world. Red wine has fewer calories than white and there are many 2) Thou shalt eat breakfast, daily. benefits from the odd glass or two. If all A Protein only breakfast. Avoid bread, the other commandments are adhered to, cereal, fruit and fruit juices. The most I believe the odd glass of wine twice per important meal of the day to really ramp week will not halt thy progress. up your metabolic rate and put your body into the fat burning zone.

10) THOU SHALT NEVER EAT CEREAL AGAIN. EVER. (so important 3) Thou shalt eat protein with every meal it was written in capitals) or snack.

Cereal was made by the devil and big Never underestimate the thermic effect companies looking to make a load of of protein. Protein will keep you fuller for money of consumers, like you and me. In longer and help you burn fat all day long. terms of fat loss, this is the most important commandment of them all. Avoid cereal 4) Thou shalt supplement with good like you would a swarm of killer locusts quality fish oil. Daily. and refer back to the protein breakfast.

Fish oil is amazing for your health So there we have it. Gospel. but it’s also vital for optimal fat loss.

Now if it was good enough for Jesus, it is 2-3 tablespoons of oil per day will work good enough for you and me. wonders.

Train hard, live easy.

About the Author 5) Thou shalt eat an abundance of green Gavin Gillibrand BSc. Fat loss and vegetables. Daily.

Body Transformation Expert in the City of Green vegetables like kale, broccoli London, UK Please visit our website http:// and spinach contain an array of vitamins, ultimatecityfitness.com for more great articles minerals and phytonutrients that are like this and how you can get and stay in your virtually calorie free and will give you best shape ever

By Ezekiel Clements

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olds, headaches, and cuts and bruises are a common occurrence for many people. It is advisable to stock a medical cabinet full of some of the most essential medical items, so that you can quickly treat any symptoms when required. This article takes a look at some of the most useful items to keep in your medical cabinet, and where you can purchase them from.

• Thermometer

A thermometer will be able to check if you or any family members have a fever.

Avoid using mercury based thermometers, as they can be dangerous if broken.

Nowadays there are plenty of safer options, including digital thermometers, that are able to accurately and quickly take a temperature.

• Plasters

Plasters, also known as band-aids, should be a staple in all medical cabinets. They can be used to protect small cuts on the skin, and help the wounds to heal quicker.

You can purchase value packs which will contain a number of different shaped and sized plasters. There are also children’s plasters which have special designs on them. Antiseptic Cream Antiseptic cream is used on any breaks in the skin to ensure that it does not get infected. There are also antiseptic wipes available, which are handy to take with you on the go.

• Painkillers Painkillers can have a wide range of uses, including helping headaches, reducing pain from injuries or sickness, and helping with period pains. There is a large selection of painkillers available on the market. You can ask your pharmacist to recommend the best brand and type for your needs.

• Antihistamines

Antihistamines will help to calm down many different types of allergic reactions.

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They are also helpful for sufferers of hay fever.

• Sore Throat Relievers

Sore throats are common, especially during the winter months. It is helpful to keep a selection of sore throat relievers, such as lozenges or sprays, in your medical cabinet.

• Tissues

Tissues always come in handy when you have a cold, or just a runny nose. Keep mini-size packs in your medical cabinet, so that you can grab them as and when you need.

Another top tip is to remember to check the bottles and clear out any medicines as soon as they go off. Take the time to spring clean your medical cabinet several times a year. The same applies to any prescription medicine. If you did not finish a course of your prescription medicine, rather than placing them in your medicine cabinet you should throw them away immediately. The best way to dispose of them is to take them back to your pharmacy, who will be able to get rid of them in the correct manner, as flushing them down the toilet can cause harm to the environment. The best place to purchase any of the above items is from a pharmacy. You can search for a pharmacy in your area by looking online.

All major pharmacies will have a website which will list some of the products that they offer their opening hours, location and contact details. Always remember to store any types of medical items away from the reach of young children.

Colds, headaches, and cuts and bruises are a common occurrence for many people.

It is advisable to stock a medical cabinet full of some of the most essential medical items, so that you can quickly treat any symptoms when required.

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Jan - Feb 2013

How to Avoid Foods That Are Harmful to Your Thyroid

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our thyroid is a small, butterflyshaped gland in the front of your neck. It releases hormones that control metabolism (how your body gets energy from the food you eat), and if this process becomes interrupted it can lead to heart disease, osteoporosis, infertility and, in rare cases, even coma and death.

Women over 50 are most likely to have hypothyroidism.

More specifically, your thyroid produces two main hormones thyroxine (T-4) and triiodothyronine (T-3), which are responsible for: • Maintaining the rate at which your body uses fats and carbohydrates • H e l p i n g c o n t r o l y o u r b o d y temperature • Influencing your heart rate • Helping to regulate the production of protein Your thyroid also produces a hormone that regulates the amount of calcium in your blood.

Hypothyroidism: The Most Common Thyroid Disease Thyroid disease, which impacts 27 million Americans according to the American Association of Clinical Endocrinologists, can cause your thyroid to use energy more quickly (hyperthyroidism) or more slowly (hypothyroidism) than it should.

It is the latter condition, hypothyroidism, that is most common, making up perhaps 80 percent of thyroid disease cases. In hypothyroidism, your thyroid gland is not active enough, leading to: Weight gain • Fatigue • Sensitivity to cold • Muscle weakness • Pale, dry skin • Sluggishness • • Constipation • Depression Swelling of your joints • A puffy face and hoarse voice • Brittle fingernails and hair • The most common cause of hypothyroidism is an autoimmune disease known as Hashimoto thyroiditis, which may be caused by a virus, bacteria, genetics, or a combination of environmental factors.

Thyroid surgery, radiation therapy for

cancer and certain medications (such as lithium) can also lead to hypothyroidism.

Hypothyroidism is generally diagnosed using a blood test that measures your levels of thyroid-stimulating hormone (TSH).

Conventionally, hypothyroidism is treated by taking a synthetic or natural thyroid hormone daily.

How Do Foods Impact My Thyroid?

Naturally occurring substances known as goitrogens exist in certain foods and are known to interfere with thyroid function.

Foods that contain goitrogens include: • Cruciferous veggies (broccoli, cabbage, cauliflower, kale, turnips, etc.)

• Soybeans and soy extracts • Millet • Peaches • Strawberries • Radishes Spinach • Peanuts • If you’re healthy, there’s no need to limit goitrogen-containing foods, however if you have hypothyroidism some health care practitioners recommend against excessive consumption of these foods.

That said, because research studies showing a link between goitrogenic foods and thyroid hormone deficiency have yet to be conducted, you probably don’t need to eliminate these foods entirely, just eat them in reasonable quantities.

Generally speaking, the food that could be most problematic would be soy. This is because soy exists in many forms in most processed foods. So if you eat a lot of processed foods, you could be inadvertently consuming a lot of soy. Therefore, people with hypothyroidism may want to limit their intake of processed foods.

A small amount of broccoli or other cruciferous veggie is unlikely to cause much thyroid trouble, especially if it’s cooked. However, excess quantities could be problematic.

Cooking is also known to help inactivate goitrogenic compounds in foods, so if you enjoy cruciferous veggies but are concerned about your thyroid, eating them cooked may be preferable.

As for foods that may HELP your thyroid function, those rich in selenium, iodine and animal-based omega-3 fats may all be beneficial. www.sixwise.com

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Glaucoma Evaluation And Treatment

By Dr. Jay B Stockman O.D.

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laucoma is a disease that damages the optic nerve inside the eye resulting in blindness if untreated. There is a genetic predisposition for the disorder, but there are other factors that contribute to the type of Glaucoma and severity of the disease.

Routine eye exams should always include a pressure check which is the basic Glaucoma test. The most accurate way of evaluating the intraocular pressure is with the Goldman Applanation method.

That requires eye drops and the use of an applanator with a cobalt blue light. The most common method is the non-contact tonometer which is the ” air puff” test. It is easy and quick, but not as accurate as the applanation. If the pressure is close to or above 21 mm, then a closer look is indicated because there is an increased chance that there may be a problem.

The next part of the exam is to look at the optic nerve. Normal nerves should have a yellowish pinkish appearance and the central cup part should not be more than 30% of the overall optic nerve. If it is and there is a vertical elongation to the cup, then additional testing must be done. Next up would be a visual field test. This involves following a light and using ones’ peripheral vision to see other spots. This evaluates the neurological integrity of the nerve. If there

are glaucomatous field and nerve changes then there will first be an increase in the natural blind spot followed by arcuate “scotomas” or blind areas surrounding the central vision. These are clear indications of a positive diagnosis of Glaucoma.

Confirmation of the disease is made with a GDX, which is an instrument that actually maps out the optic nerve changes and spots areas that are in danger.

There are several types of Glaucoma, the most common type being Chronic Open Angle. There is also a Narrow Angle type which is most common in farsighted patients. Diseases like Diabetes can cause the disorder as well by increasing blood vessel growth into the angle that drains the fluid from the eye. That is most dangerous and is called Neovascular Glaucoma and follows Rubeosis which is blood vessel growth in the iris of the eye. Trauma can cause the disease by recessing the iris resulting in scar tissue. That is called Angle Recession Glaucoma. Finally, there is Pigmentary Glaucoma which results from pigment leaching out of the iris and blocking the drainage area. This has a very strong genetic component and is the most difficult to treat.

The key issue with Glaucoma evaluation is to know the signs of early disease and treating it appropriately. All too often the

early signals are missed and damage to the nerve occurs. The increase in pressure results in a decrease in blood flow to the nerve resulting in death to the tissue. Thus, the new treatment methods focus on vascular sparing to keep the blood flowing to the nerve. As a practitioner, even questionable pressures or optic nerves should be tested further and we must not assume that things are normal.

Proper follow up is a must and patient

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compliance must be carefully evaluated.

About the Author: Dr. Jay B Stockman is a practicing doctor for http:// newyorkvisionassociates.com, and a contributing expert for CLE Contact Lenses.

Source: http://www.isnare.com/?aid=187678&ca =Medicines+and+Remedies

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Jan - Feb 2013

Fun Facts About Valentine’s Day, Plus 7 Romantic Ways to Spend It

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n the United States, Valentine’s Day is synonymous with big heart-shaped boxes of chocolates, red roses and, of course, romance. But have you every wondered what Valentine’s Day is REALLY all about?

The holiday is actually shrouded in mystery, as there are at least three different Saint Valentine’s or Saint Valentinus, any one of whom could have become the inspiration for Valentine’s Day. One legend has it that Valentine was a priest during third century Rome. The Emperor, Claudius II, outlawed marriage for young men, as he believed that single men made better soldiers. Valentine felt this ruling was unjust, so he continued to perform marriage ceremonies for young couples secretly. When the Emperor found out what Valentine was doing, he was put to death.

Another legend claims that Valentine was in prison, where he fell in love with the jailor’s daughter. He wrote a love letter to the girl before his death, signed it “From your Valentine” … and the rest is history.

As for why Valentine’s Day is celebrated on February 14, it may be to commemorate the anniversary of Valentine’s death or burial. In France and England, meanwhile, February 14 was said to be the beginning of birds’ mating season, which further tied romance to the date.

In Great Britain, Valentine’s Day was celebrated widely by the middle of the 18th century, and friends and lovers would exchange small gifts and notes. It’s thought that Americans began celebrating the holiday in the early 1700s, and the first mass-produced valentines were created in the 1840s by Esther A. Howland, who is affectionately known as the “Mother of the Valentine.”

Today, about 1 billion valentine cards are sent each year, according to the Greeting Card Association, making it second only to Christmas as one of the largest cardselling holidays in the United States.

More Fun Valentine’s Day Facts If you like to send greeting cards and have a date night in honor of Valentine’s day, you are not alone. These two activities top the list of favorite ways to celebrate the holiday in the United States, with 65 percent and 44 percent of households taking part in these activities, respectively,

according to Hallmark and the Retail Industry Leaders Association. In all, the top ways to celebrate Valentine’s Day are: Greeting cards, 65% • • Date night, 44% • Candy, 38% • Flowers, 32% • Gift cards, 29% • Plush, 21% • Other gifts 17% Perfume/Cologne 12% • • Jewelry, 11% Seven Fun and Romantic Ways to Spend Valentine’s Day A Consumer Reports poll found about 50 percent of people with partners plan to spend less money on Valentine’s Day this year. But that doesn’t mean you have to skimp on the romance http://www.sixwise. com/newsletters/06/02/01/why-the-littlethings-mean-everything-in-relationships. htm. Here are some fun ways to spend Valentine’s Day that will fit into just about every budget.

Romance movie night. Check out 1. a handful of sappy love stories from the video store, then cuddle up to your sweetie on the couch.

2. Go to a museum or the zoo. Spend some quality time with your valentine while soaking up some history or wildlife.

3. Create a top-10 list why you love your partner. You can either read it to him or her over a glass of champagne, or hide the 10 reasons around your house and let your partner discover them on their own.

4. Have an “All-About-Each-Other” day. Turn off the TV and your cell phones, call a babysitter if necessary, then devote the day to making each other happy. This could include breakfast in bed, a sensual massage, drawing a bath, or cooking a special meal together.

5. Crafts and cookies. If you have children, include them in the celebration by making homemade valentines and cookies.

6. Explore a nearby city. Hop in the car and take a long drive to a neighboring city that interests you. For extra romance, pack a picnic lunch with bread, cheese, fruit and wine.

Go out to a coffee shop. Indulge 7. in two giant coffees or teas, then take some time to sit and chat, just the two of you. www.sixwise.com

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Jan - Feb 2013

Lifestyle, Miscarriage, Birth Defects And Chromosome Abnormalities

By Judy Ford

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any couples who have a miscarriage are told that the laboratory tests have shown that there is a chromosome abnormality. This sounds very serious doesn’t it? It is serious and these problems can lead to the birth of a handicapped child. Usually, however, the problem is not inherent and in most cases can be overcome by changes in lifestyle. The couple can become extremely anxious unnecessarily.

First let me explain that almost all miscarriages are abnormal in some way.

The pregnancy is lost because the embryo did not develop properly. The cause of this is usually because either the man or woman has been exposed to chemicals or one or other of them has a dietary deficiency or a bad habit of some type. Bad habits include not drinking enough water, taking drugs, having too much alcohol, smoking heavily and in the case of the man, exposing his testes to too much heat. Infections, both of the common flu variety and of the STD - sexually transmitted variety - can also be involved.

Viruses can break chromosomes in exactly the same way as chemicals, radiation and serious dietary deficiencies.

In some rare cases the problem is ongoing and can be inherited. It is important that each case is investigated properly. The types of chromosome abnormalities that are found in miscarriages are most frequently changes in chromosome number. Changes in the structure of chromosomes can also occur but they are far less frequent than changes in number.

Most people reading this article would know that the normal number of chromosomes is 46. So how can this change? The answer lies in the process of fertility and conception. Fertility in both the man and the woman involves a special form of cell division - called meiosis - in which the chromosome number is halved. This ‘reduction’ division occurs so that when the sperm fertilizes the egg, the child will have the same number of chromosomes as the parents. Half the child’s chromosomes come from mother and half from father.

Sometimes this very specialized division process makes errors and one or two chromosomes end up in the wrong place.

The resultant egg or sperm then has one or two extra chromosomes. Of course there is also a complementary egg or sperm that is missing those chromosomes but these cells usually die. In fact the only cells that can survive with missing chromosomes are

those that miss sex chromosomes. Some miscarriages have only 45 chromosomes, including only one X chromosome and occasionally babies are born with only one X chromosome. They grow up with a special set of characteristics known as Turner’s syndrome.

Fertilized eggs that result from eggs or sperm with extra chromosomes usually miscarry although those with an extra copy of one chromosome 21 might survive with Down’s syndrome. However the couples that have these miscarriages or babies with extra chromosomes are themselves, usually normal. It is the conditions in their bodies at the time of creating the eggs and sperm that are the problem. These unfavorable conditions can usually be corrected by correcting the bad lifestyle unless the problem is advancing age.

From about age 35 in men and women, cell division can be compromised. The problem lies in changes in the body that affect the function of the energy systems in the cells. Optimizing all aspects of lifestyle can often overcome these problems but the effects of any poor habits will be amplified with ageing.

The other problem that can affect chromosome number is delayed ovulation.

When the egg is over-ripe it can be fertilized by more than one sperm. In such cases the fertilized eggs has one or more extra sets of chromosomes and is often given the unfortunate name of a ‘molar pregnancy’. Fortunately, this problem can also be overcome by correcting poor diet and lifestyle.

If you have had a pregnancy in which a chromosomes abnormality was detected but you, yourselves are normal, make sure that you take the time and effort to correct your lifestyle. You will be rewarded by feeling much healthier and hopefully also by giving birth to a healthy baby. Find about more about support for optimizing lifestyle and fertility on http://www.ezfertility.co.uk.

Dr. Judy Ford is an internationally respected geneticist who has undertaken considerable research into the causes of miscarriage, causes of infertility and birth defects.

Her research has shown that most problems are preventable through changes to healthy lifestyles and healthy habits. More information can be found on her websites http://www.itsnatural.com.au and http:// www.ez-fertility.co.uk.

Source: http://www.isnare.com/?aid=2294 75&ca=Womens+Interest

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Jan - Feb 2013

Do you have Chronic Low Back Pain?

By Sterling Carter Contributing Writer

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ow back pain occurs in 8 out of 10 people in the human race at some time during life. Most will recover from the acute (sudden onset) pain but often it will last for months or years. If your low back pain lasts for more than three months, it is defined as chronic pain. Of course, chronic low back pain can significantly impact your ability to work, recreate, and enjoy life.

Most agree that patients with chronic low back pain require a multidisciplinary approach. There are often physical, psychological, and social issues involved with chronic pain.

With respect to management of pain and the recovery of function (your ability to perform daily activities), a new study was published in 2006, that concluded that back stabilization exercises can decrease pain and improve function better than hands-on therapy or patient education alone.

A lumbar stabilization program consisting of specific exercises that target the stabilizing muscles of the low back was the key treatment intervention.

Specifically, the transversus abdominus,

the multifidus muscles and the pelvic floor and diaphragm muscles, were trained in this study. The patients were involved in the treatment program for 10 weeks and significant benefits were noted 3 months, 6 months and 1 year after treatment intervention.

Physical therapists are the healthcare provider of choice when it comes to conservative management of problems like chronic low back pain. Most physical therapists agree that an exercise program is an important component of the rehabilitation process. This recent study confirms what physical therapists have known all along - a lumbar stabilization exercise program can decrease pain and improve function in chronic low back pain

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patients.

New research is helping to shed light on the most appropriate treatment intervention for chronic low back pain. This study verifies that a lumbar stabilization program is a better treatment choice than manual therapy (i.e. Chiropractic care) or patient education alone.

If you or someone you know is suffering from chronic low back pain, have them call a licensed physical therapist. We can help.

About the Author,

Sterling Carter, PT, MS, CSCS Sterling Physical Therapy & Rehabilitation www.sterlingtherapy.com 281-240-3140

Jan - Feb 2013

Limiting Beliefs and Weight Loss: Five Limiting Beliefs That May Be Holding You Back

By Wendy Betterini

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imiting beliefs are one of the biggest reasons people have a hard time losing weight and keeping it off. Here are five common limiting beliefs that may be holding back your own successful weight loss.

We tend to see weight loss as a physical process, but there is actually a LOT going on beneath the surface - and much of that “hidden” stuff can dramatically affect your success in everything you do, including weight loss.

Your beliefs are one of the major guiding forces in your life because you tend to think and act in ways that agree with your existing beliefs. For example, if you believe you can’t achieve a goal, chances are you either won’t bother to try at all or you’ll give it such a halfhearted effort that your results will be minimal. Through those actions you will have “proven” your belief to be true.

This process is no different when it comes to weight loss. Your limiting beliefs have the power to hold you back no matter how much you might want to improve your life.

Below are five common limiting beliefs that could be holding back your weight loss success:

Limiting Belief #1

Losing Weight is Hard Work How many weight loss programs have you been on that were incredibly hard to stick to? Whether you followed a program that severely restricted calories, fat intake, carbohydrates, or anything else, you probably have memories of struggling mightily to lose the weight - and resenting the entire process as you went along.

But does weight loss HAVE to be that hard? There are many different ways to lose weight, and some of them are gentle and easy. Some of them focus on behavior modification; some focus on exercise; some focus on specific food combinations, and so on. Making weight loss easier simply requires choosing a plan or program that works better for YOU; something that compliments your goals and objectives and suits your lifestyle a bit better.

Limiting Belief #2

I Can’t Lose Weight Unless I . . .

Other limiting beliefs that can be detrimental are the ones that impose strict requirements. For example, “I can’t lose weight unless I give up sweets entirely.”

Or “I can’t lose weight unless I exercise for at least an hour a day.” The problem with these kinds of beliefs is that if you don’t abide by the rules, your mind won’t allow you to lose weight.

The good news is that there are always exceptions to these rigid “rules” that can disprove the beliefs. For example, you might ask yourself if there are slender people in the world who do eat sweets, or if there are slender people who don’t have to exercise for an hour a day? When you start challenging these rigid beliefs, you see that

they are more often perceptions based on your past experiences.

Limiting Belief #3

I Can’t Lose Weight Easily Because . . .

You may also have limiting beliefs related to self-perceptions such as, “I can’t lose weight easily because I have a slow metabolism.” The question to ask yourself is, “How do I know this?” Is it a perception you have adopted over the years, or did someone tell you that? And does it necessarily have to be true?

Beliefs like this can often be overcome by simply repeating an opposing belief such as, “My body metabolizes food perfectly.” It does take time to replace limiting beliefs, however - don’t expect an overnight miracle.

Limiting Belief #4

I Must Follow a Formal Diet Plan to Lose Weight Many people have developed a perception that their own body cannot be trusted to know how much food it needs, so they must follow a formal diet plan. Of course, there’s nothing wrong with following a specific eating plan if that’s what works for you - but not everyone wants to do that.

The conflict arises when you really hate diet plans but don’t think you can lose weight any other way. Ask yourself if it’s really true that your body can’t tell when it is hungry, how much it needs to eat, and which types of food make it feel good or bad. It knows! Of course, the trick is to learn how to actually listen to it rather than eating mindlessly.

Limiting Belief #5

I Must Force Myself to Lose Weight Another common limiting belief is that you must force yourself to lose weight or you won’t do it. For this reason people often choose the strictest, most difficult plan they can find - because they think it’s going to “whip them into shape”.

Unfortunately, this thinking often backfires as the person is brought face to face with the issues that caused them to gain weight in the first place, and they don’t know how to handle them. Their usual response is to slip right back into destructive eating habits and give up on their weight loss goals.

These are just a few of the limiting beliefs that can prevent you from losing weight, but there are many more. Keep in mind also that your limiting beliefs may differ from everyone else’s.

Here’s a good way to figure out what your own limiting beliefs might be: Write at the top of a sheet of paper: “I want to lose weight easily, but . . .”

Then jot down everything that comes up in your mind as a possible reason why you can’t. You may be surprised by some of the beliefs that you didn’t even know you had!

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Jan - Feb 2013

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Jan - Feb 2013

When to Throw It Away: From Pillows to Mattresses

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Measure Progress Without the Scale An Arsenal of Tools for Your Motivation

to Rugs & Other Household Items

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hen one day you realize that you can barely stay on your mattress without rolling off the edge or plunging into the soft spot in the middle, this may cross your mind: is it time for a new one?

Keep reading to find out the ultimate test to determine if your pillow needs to be replaced.

The same goes for pillows that are so flat it takes two or three to get to the right height, or rugs that have such deep wear patterns the floor underneath shows right through.

But things are not always this black and white, and besides, we tend to get attached to our household items and delay parting with our favorite ones, even if they are “lovingly” worn.

As a result, most of us hold on to things much longer than we should, perhaps to the detriment of our sleep and general quality of life. Here, once and for all, we have ended the mystery of how long is too long to keep certain household items, and given concrete recommendations of when it’s time to replace them.

• Your Mattress How long your mattress will last depends to some extent on you and your sleeping partner. Your weight and your sleeping habits all play a part. Meanwhile, most people tend to require a more supportive, comfortable mattress as they get older, meaning you may need to replace your mattress more frequently as you age.

Generally speaking, though, the normal lifespan of a mattress is five to seven years, according to the Better Sleep Council.

They say, “In general, a mattress set that has been in use 5-7 years is no longer providing you with the best comfort and support.”

They also point out that since mattress technology is constantly advancing, you may want to visit a mattress store more often than that to see whether a newer mattress could help you get a better night’s sleep.

Often, it does just the trick. About 87 percent of people who purchase a new mattress say they are satisfied with their choice and its impact on their quality of sleep, the Better Sleep Council reports.

If you’re in that 5-7 year timeframe, how do you know it’s time to start looking for a new mattress?

According to The Better Sleep Council, “A good rule of thumb is to assess the

condition of the mattress at least twice a year. If you’re regularly waking up feeling stiff and sore after a good night’s sleep, it may be time for a new mattress.”

• Your Pillows Most experts say two years is the magic number when it comes to pillows. After this length of time, the weight of you sleeping on them can make them flat, bumpy and uncomfortable. Pillows also harbor bacteria, mildew and fungus that can increase over time and cause trouble for people with asthma and allergies (washing your pillow will help with this).

If you’re not sure your pillow needs replacing, here is the ultimate test: fold it in half. If it says folded, it’s time for a new one.

• Your Rugs and Carpeting Generally speaking, carpeting lasts five to 15 years, depending on its quality. But there is much room for interpretation, especially when it comes to area rugs. Those in highly trafficked areas may need to be replaced much sooner if they show evidence of wear or staining. Meanwhile, high-quality area rugs, such as some oriental rugs, can last a lifetime.

• Your Toothbrush How quickly your toothbrush wears out depends partly on your brushing style, but once the bristles become frayed and worn, they don’t clean your teeth as well. The American Dental Association recommends replacing your toothbrush if it’s worn, and at least every three to four months. They also point out that children’s toothbrushes often need to be replaced more frequently than adult toothbrushes.

• Your Fire Extinguisher and Smoke Alarms Fire extinguishers do not last forever.

In fact, their contents lose pressure over time, meaning if they’re too old they won’t work when you need them. Experts recommend replacing fire extinguishers every 10-12 years, and also if they show signs of corrosion, which is a signal that air is leaking out.

Smoke alarms, meanwhile, wear out over time due to stress on their sensors (from typical particles in the air such as pet dander and pollen). After it’s worn out, it may either go off all the time or not go off at all. To be on the safe side, experts recommend replacing your smoke alarm after 10 years. www.sixwise.com

Frustrated. Disappointed.

Hopeless. Skeptical.

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hichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. But instead of viewing this as a setback, look for other ways to measure your progress besides the scale.

After all, good health isn’t always measured in pounds.

Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case.

If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you have also been building lean muscle.

Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work.

4 Non-Scale Signs of Progress

1. See results by taking a trip to your very own closet. Take out a pair of pants that fit snugly before you began your new, healthy habits. Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you!

What about an old shirt? Is it now a little loose around your waist or arms? Also look for improved muscle definition when you check out your body in the mirror. There

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are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair.

2. Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. Other numerical indicators include a reduction of blood pressure or cholesterol, heart rate, and body fat percentage.

3. Monitor how a healthy diet and regular exercise affects your energy levels.

Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly.

Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. Pretty soon you’ll be training for your first 5K! 4. Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in selfesteem, confidence, and happiness. Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated.

Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off!

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Jan - Feb 2013

Plan For Healthier Family Meal Ideas Home Foods & Drinks Cooking Tips & Recipes

By Maren Sederquist, MES, CSCS, PES, CPT

H

ealthy ideas, healthy food, healthy living, healthy decisions and a healthy family are the outcome of a happy and healthy home. For all these reasons, your home can be the best place to plan for healthier family meal ideas. You can sit down together in your weekend and plan healthy meals for the week ahead. Involving your family in such activities will give room for healthy discussions and especially kids would love to be a part of it. There is no need to spend more money in preparing a healthy and nutritious diet; instead all it requires is a systematic planning that could save you immense time and money.

1. Make your breakfast as nutritious as possible: Many of us skip breakfast either to start early to office or to work on our diet. We should understand one fact that skipping breakfast has the tendency to increase your weight subtly instead of reducing it. To give a good start to your day, do remember that a healthy, nutritious and a wholesome breakfast is a must. This also aids in preventing you from stuffing yourself or counting upon unhealthy snacks in the later part of the day. You can plan for healthy breakfast like whole-grain bread with sliced bananas and peanut butter, Egg

sandwich with highly nutritious vegetables like broccoli, mushrooms, spinach, tomatoes etc. Oatmeal, whole-grain waffles or cereal with any kind of berries or other fruits like apples or bananas and low-fat milk, Fat-free yogurt with low-fat granola or whole-grain cereal with low-fat milk and strawberries. Such similar items can serve as your best breakfast items that are healthful and can give all that you need for that particular day. Do add fresh, frozen or canned fruits and vegetables or fresh juices in your breakfast to make it a complete one.

2. A power-packed lunch: Lunch is a wonderful part that gives enormous time for you to relish, rejoice and digest your food. Let it be power-packed to energize you and augment your break in the middle of the day with all the vital things it can.

Make your lunch little spicy, heavy and nutritious as well. You can plan for your lunch with roast chicken wraps with tomatoes, onions and lettuce, rice with turkey curry, sweet corn soup with rice noodles and garlic prawns, dinner roll with pumpkin soup and pepper and much more. Everything sounds yummy right!

Yes you can also make them as colorful as possible.

3. Let your dinner be light and luscious: It is always good to avoid hot and spicy items for your dinner. A light and luscious dinner contributes to your health and fitness in plenty of ways. Dinner is also special in another way as it gives time for your family to eat, share and spread the happiness of the entire day. So eat slowly and take time to listen to your kids and teach them eating etiquettes. Your dinner can be like chicken sandwich with wholewheat bread and plain yogurt, whole-wheat noodles with fresh vegetables, fried rice with grilled salmon and many such dishes.

Generally concentrate on the serving size and try to avoid sugary drinks, sodium based and oily food items. Try to drink adequate amount of water and healthier

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drinks like fresh fruit juice or low-fat milk.

Always try to eat together as a family and explore the real joy of being together and eating healthier. Also remember to stick to the meal ideas planned for the week to lead an organized life.

How Does She Do It offers you Menus for a Week and enjoy healthy diet. Free online menu planner is easy to use and is flexible enough to fit the needs of any family. Sign-up for Family Meal Ideas and save time and money. http://www.articlebiz .com/ article/1051550825-1-plan-for-healthierfamily-meal-ideas/

Jan - Feb 2013

Sticking To Your New Year’s Resolutions

By Maren Sederquist, MES, CSCS, PES, CPT

N

ew Year’s resolutions have gotten a bad rap. So bad in fact, that I even stopped making them years ago. It seemed to me that no one ever kept their resolutions, so they became silly to even try to attempt.

The thing is, I actually like the idea of them. I like the idea of trying to improve myself. I just didn’t want to jinx myself by making a “resolution”, because no one ever keeps them. So I secretly started making resolutions. I just called them goals, and made them on a different day of the year! I even wrote them down and compared them year after year. I found that I actually made progress each year, and was able to refocus on the ones that needed more work. Why is it that I kept my “resolutions”? I really don’t think it had anything to do with the fact that called them something else and made them on a different day of the year, I think it’s just because of how I made them, and applied them.

Here are my tips: • Make true resolutions, not wishes.

You have to be passionate about your resolution and committed to making the change in your life.

• Make a promise to yourself to stick to your plan. You have control over what happens to you.

• Don’t make too many resolutions.

Keep your resolutions few enough that you can maintain focus.

• Make your resolutions as specific as possible, and be specific about how you’re going to meet them.

• Be realistic with the amount of time you have available, and what you can take on.

• Make a detailed plan for achieving your resolutions, looking at obstacles you’re likely to meet, and decide how you’re going to overcome them. Having a clear sense of direction will empower you to beat the resistance you’ll meet.

• Write your resolutions down to reinforce them.

• Ask yourself what the advantages and disadvantages are of sticking to your resolution or not. Deal with any reward you may get for not accomplishing your goal by reminding yourself of the reward the rewards of success.

• Set milestones so your resolutions don’t seem insurmountable. Track your progress and monitor it weekly. As you accomplish small goals, you’ll gain the selfconfidence that will lead to larger successes.

• Educate yourself. Make sure you have the information you need to be successful.

• Make sure you’re making the resolution for yourself. You’re only going to accomplish the goals you want to, and that

match your values, not the ones you think you need to.

• Focus on what you DO want, not what you don’t want. Stop the negative resolutions like “I can’t lose weight”.

• Be forgiving. It’s human nature to take a step backwards after you’ve taken two steps forward. Acknowledge that any change in appositive direction is a good one and worth a pat on the back, and get yourself back on track.

• Know that you’re working on developing a habit, and it will become automatic after the initial hard part. Know that you may face some short term pain to reach your long term gain.

• Respect the value of a bad habit and replace it with a new healthy habit instead of just giving it up.

• Do your best to avoid triggers for a few weeks to change your habit patterns.

If you know your weakness is candy on a coworker’s desk, walk the long way around until you can resist.

• Change your routine. Each time you do something different, you remind yourself of your resolutions. Open doors with your left hand or sit on a ball instead of a chair.

• Have patience. Don’t be discouraged by bumps in the road. Plan on it. Be persistent and pick yourself back up, and look at each setback as an opportunity to learn rather than complete failure.

Relapse is a normal part of the change process.

• Recruit friends and family in your efforts. People respect efforts toward selfimprovement, and support is important to make your new routine a habit. Personal trainers and other health professionals can be sources of support too!

Here’s wishing you a healthy new year with success toward your resolutions!

Maren “Maren Sederquist, MES, CSCS, CPT, is an internationally recognized fitness expert and owner of HealthFIT Professional Training, a personal training and fitness consulting firm providing in-home training in Silicon Valley. She is the publisher of HealthFIT News - a monthly newsletter, and the HealthFIT News Blog, both devoted to keeping its readers fit for health and wellness.

Subscription information, as well as past articles and tips, can be found online at http://www.healthfitonline.com or by writing to maren@healthfitonline.com. Maren is also the founder of KidLifting, creating healthy families with exercises for parents to do with their kids. The DVD, articles and forum can be found at http://www.kidlifting.com.”

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Jan - Feb 2013

Why Do I Always Feel So Tired?

By Oscar Strain

I

f you always feel tired there are several possible different reasons for it, varying from physical and mental conditions to lifestyle, diet and new developments in your lifestyle.

MAIN REASONS FOR ALWAYS BEING TIRED Physical: Seasonal affective disorder (SAD), a current or recently had illness, pregnant, adrenal function failure, coeliac disease, chronic pain, chronic fatigue syndrome, sleep apnea, cardiovascular disease, thyroid problems, diabetes, glandular fever, anemia, restless legs and being over or underweight can all make you feel tired.

Psychological: Depression, stress, boredom, excitement, anxiety and grief are all conditions which can make you feel more tired.

Lifestyle: If you’re not getting enough sleep (should aim for minimum 7 hours per night) due to excessive partying or other reasons. Stressful changes in your life such as moving home, financial problems or marital/relationship issues may make you feel tired. Not getting enough exercise or jet lag can also cause tiredness.

Diet: A poor diet can lead to vitamin, mineral or protein deficiencies which will lead to tiredness.

Employment: If you have irregular sleep patterns (shift workers) of have to work long hours.

Babies and small children: New parents often get irregular and less sleep causing tiredness.

Some of the list above are easy to spot and others not so. If you can’t see anything obvious then you should contact your doctor to ensure there aren’t underlying reasons for you being tired. You should also pay close attention to your diet.

NUTRITION Maintain energy through the day by eating regular meals and healthy snacks every three to four hours, as opposed to taking large meals less often. Begin the day with breakfast (even if just a light one), have a mid-morning snack, lunch, a midafternoon snack and an evening meal.

Be mindful of your alcohol consumption.

Although a drink or two in the evening can help you fall asleep, you don’t sleep as deeply and this can cause you to be tired the next day.

Drink plenty of water. Sometimes feeling fatigued can be caused by dehydration.

BEST FOODS FOR ENERGY Vitamin B: whole grains, organ meats, sweet potatoes, avocados, egg yolks &

fish. Oatstraw and nettle infusions are efficient sources of B vitamins.

Vitamin C: good levels found in cantaloupe, citrus fruit & juices, kiwi, pineapple, strawberries, raspberries, broccoli, brussel sprouts, cauliflower, green and red peppers, spinach, and tomatoes.

Cooking reduces the retention of vitamin C in food. Microwaving or steaming foods increases retention.

People who are tired require more highquality nutrition including good fats in their diet, especially natural sources of vitamin E such as avocados, peanut butter, sunflower seeds, tahini, and olive oil. Herbs packed with vitamin E include nettle, seaweeds, dandelion, and watercress.

Celery, cabbage, seaweeds, nettle infusion, & red clover infusion are superb sources of potassium which energizes quickly.

It’s possible that you need to increase your intake of iron if you’re anemic. Eat a spoonful of molasses or take a dropper of yellow dock tincture several times a day. Good food sources of iron include: seaweeds, nettle infusion, dandelion leaves, coco powder, chocolate, tahini, broccoli, spinach, sun dried tomatoes, chicken, parsley, turkey, roasted pumpkin and squash seeds, sunflower seeds, kale, lentils, watercress, toasted sesame seeds, cooked egg yolks, apricots (fresh or dried), fish, red meat and haricot beans.

The list of foods below are naturally high in vitamins and minerals that will help you sustain energy throughout the day: 1. Peanut butter 2. Live-culture yoghurt with dried apricots 3. Slightly under ripe banana 4. Cheese and oatcakes 5. Turkey breast sandwich 6. Hard-boiled egg 7.

Chicken and spinach salad on whole-wheat pita bread 8. Pasta and lentil salad 9. Baked potato with low-fat cheese topping 10. A small handful of walnuts and almonds 11.

Porridge SUPPLEMENTING YOUR DIET If getting nutrition through your diet is difficult for you or if you would like to an easier solution then there are a variety of supplements and herbs that help combat fatigue. If you always feel tired then these supplement suggestions might help: Superfoods - this is a label given to a group of foods that have higher nutritional values than other foods and are easily absorbed and used by the body. This makes them superior sources of energy.

Examples include acai berry, maqui berry, alfalfa, wheat grass and spirulina but there are lots more. You can also find superfood combination supplements with a number of different supers blended into one.

Multi-vitamins - with modern lifestyle, diet and farming methods it’s commonly accepted that most of us would benefit from a daily multi-vitamin and mineral supplement. Vitamin and mineral deficiency reduces your energy levels and a good multi-vitamin can combat this.

Food form multi-vitamins are more easily absorbed by the body than standard manufactured synthetic vitamins.

Asian Ginseng - for example Siberian Ginseng, Korean Ginseng or Chinese Ginseng. This herb has been used for thousands of years for its health maintenance properties and is known to support healthy energy production.

Coenzyme Q10 - known as the ‘energy spark plug’ and vital for the process of energy production. This is difficult to attain in sufficient quantities from natural diet and, as our levels deplete from the age of 20, supplementing with CoQ10 is a great way to increase energy.

Before taking supplements for tiredness you should consult your GP to rule out medical causes for the tiredness.

As you can see there are many different reasons for you to be feeling tired. It is important to assess the reasons and rule out what you can. Don’t be afraid or embarrassed to go and see your doctor to rule out hidden reasons for fatigue. In most cases you will be able to boost your energy levels with a mixture of lifestyle and nutritional adjustments.

Oscar Strain, author of ‘Why Am I Constantly Tired’, is a dietary health professional specializing in nutrition and health maintenance. Oz is part of the nutritionist team at Troo Health where he provides custom health and nutrition advice.

Get your own FREE consultation now:http:// www.troohealthcare.com/t-HealthTherapist. aspx

Teen Mental Health

By Wouter Van Dyck

M

ental disorders that are noticed during childhood or a person’s adolescence are usually seen to last in that person even after the person has turned into an adult. Researches say that mental syndromes developed during childhood seem to affect the person’s attitude and lifestyle harmfully in the later stages of his life. This includes physical ailments like asthma or allergies, persistent pain, headaches or migraine, epilepsy and even heart disorders.

In some children vision and hearing problems have also been noticed who have underdone some sort of mental health disorders. Among the adolescent range these mental disorders have been found in the range of depression, substance and anxiety disorders, or personality syndromes in the categories of paranoia or schizophrenia. Children who have been subjected to stress at earlier ages have been seen to show the symptoms of this condition.

Although parents might not be able to understand the reasons behind their children’s stress, there are a lot of ways in which a child can be subjected to stress.

Most of the stress is observed in children from external agents like friends, school and family. But it may even include serious issues like child abuse, or discrimination or may be, even self generated stress. This stress or anxiety can even be observed in kids as old as two years to kids who are in the pre-school level leaving their parents for the sake of their education.

In recent years, there have been several studies and researches regarding mental health issues in which people with health disorders in their childhood had been compared with people who were in good mental health. The research was based

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on the questioning of the volunteering participants, in which they were asked questions about their lifestyle, their physical and psychological heath condition, their relationships and about their everyday home and office chores. The research results have shown that the participants that had past records of ill-health were in worse physical health in their adulthoods compared to the ones who had not gone through any of the mental health disorders.

The ones with mental disorders were also investigated to have had relationship problems and personality disorders in their adulthood in greater number of occasions than the ones that haven’t undergone these syndromes. Some of the reported problems that the adults with health disorders faced were poor psychological conditions together with problems with their communities and insecurity of their lives and homes. These patients have been observed to suffer more in all the aspects of their lives than the ones who were mentally healthy. With the improvement in technology and medicine together with the growing concern of people towards teen mental disorders, we can rescue the future or our present world by treating these adolescents at early stages by recognising the symptoms and the signs.

With early diagnosis and good care, these children can overcome these mind barriers and start living their lives happily, being fruitful to the society and themselves.

About the author: Wouter Van Dyck wrote many articles about teen mental health . As a teenager he suffered from depressions himself. He writes articles about how he came out of that periode and also discribes lots teen mental problems and tries to bring a solution on his website: http://www.teenmentalhealthinfo.com www.isnare.com

Jan - Feb 2013

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Central Care Community Health Center

A New MLK Location to Better Serve the Community

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