Feeling cranky or sad? There is one thing that can snap you out of it in a nanosecond: Laughter. You can do it with anyone safely, and it’s mess free, drug free and it doesn’t require money. A good laugh alleviates tension and makes you feel good all over. We can help heal ourselves – and our friends and family – with humor and laughter. No matter how bad things get, or how awful they may seem, your world can change with the simple move of your facial muscles – a slight twitch of your lips that starts as a smile and grows into a big, loud, hilarious laugh.Even if you are not in the mood to laugh, the act of laughing will make you laugh. Ready to reclaim your smile? Here are some simple ways to bring laughter to everyday life.
APPLAUD: When you applaud like your mean it you cannot help but smile and chuckle. Just the act of clapping can awaken your body and senses. Clapping makes you feel happy and joyous! Remember that favorite kiddie song: “If you’re happy and you know it clap your hands.” So give yourself a hand as you begin your day!
LAUGH WITH FRIENDS AND FAMILY: You don’t have to be outrageous and totally wacky. Friends can share a laugh together over the most mundane and silly things. From the suburbs to the middle of Manhattan, we can always gather with a friend or two to share some laughter.
SHARE A HAPPY MEAL: Just one breakfast meeting a week with people of a similar sense of humor is great medicine for the soul. Do you love jokes? Find friends who are good joke tellers and jokesters. Share funny stories, crack jokes, and enjoy. Stay in touch during the week by e-mailing each other the best Internet humor you can access.
CREATE A DECK OF "HAPPY CARDS": This may seem silly, but who cares? Happy thoughts come to those who can tap into the child within. Buy a pack of plain index cards and some pretty magic markers and write individual sayings, jokes and quotes that make you laugh and bring sunshine to your life and to others. Keep them in a special box, or a decorated coffee can, and reach in any time you need a laugh. Offer them to friends, like brownies, when they come to visit. Even if they laugh at you for having “Happy Cards” in a coffee can it is worth the effort.
LAUGH LIKE CRAZY: If you are with a small group of friends who are not feeling too peppy, or just one bummed out buddy or Debbie Downer type, and you want to break the bad mood…start laughing. This is not something you would NOT do at a funeral, obviously, but in a non-emotionally charged situation where the room, and people in it, need a new burst of energy and sunshine. Break out in laughter. Start slowly with a straight face, so they don’t even know what you are up you. Then formulate a smile…then turn it into a chuckle…then build into a contagiously happy laugh. They will think you are insane at first, until they can resist no more…the laughter will sneak up on them and out of them. Just keep laughing like crazy, and see if one person can resist the allure of that wild laughter. It will fill the room with a burst of laugher and sunshine!
TAKE HUMOR RISKS: When you are stuck in your own thoughts, do something just a little wild to get out of it. And do the same thing to help a friend who needs a good laugh. The Greek Goddess Baubo once lifted her skirt and exposed her privates in order to get the heartbroken Demeter to smile again and bring the sun and flowers back to the earth. What can you do to top that?
START A GOOD MOOD VIRUS: Take the lead in spreading good cheer. When we allow ourselves to feel good and filled with joy, we radiate it. Just as our bad moods can be contagious, our good moods can pave the way for many miles of smiles. If we smile, people smile back; if we laugh, they chuckle too!
KEEP SMILING: Every time the sun fades lift the sides of your mouth into a smile. Remember—you cannot be depressed when you are smiling.
LOVE LIFE: Don't let the bad times keep you down. They are fleeting and only make the days longer and your mood dark and heavy.
REMEMBER THIS WISDOM: “Turn your face to the sun and the shadows fall behind you.”
—Maori proverb
Thursday, April 29, 2010
CHRONIC FATIGUE SYNDROME
The everyday fatigue faced by people with chronic fatigue syndrome (CFS) is a profound tiredness that affects their ability to function in even small ways. It’s not the kind of tiredness that a long nap or a good night’s sleep will eliminate — treating chronic fatigue takes a lot more than that.
The Effect of Chronic Fatigue Symptoms on Sleep Patterns
Chronic fatigue syndrome seriously alters the way patients sleep, and poor quality sleep is a common symptom of chronic fatigue. In fact, people who have CFS often complain that they feel more exhausted and depressed in the morning than they did before they went to sleep the night before.
Improving sleep is a key component of treating chronic fatigue because lack of sleep is a significant cause of patients’ low energy. The problem is that doctors and patients are not sure why chronic fatigue syndrome makes it so hard for people to sleep well.
“Patients with chronic fatigue syndrome really don’t have a higher rate of sleep apnea or restless legs than the regular population. There is a group of CFS patients that are sleepier after they sleep than before,” says neurologist Benjamin Natelson, MD, a professor at the Albert Einstein College of Medicine, the school associated with Beth Israel Medical Center in New York City.
In a recent study, Dr. Natelson and his team found a clue to the mystery of poor sleep for people with chronic fatigue syndrome: They spend less time than people without CFS in the periods of deep sleep that are important for feeling refreshed.
Tips for Better Sleep With Chronic Fatigue
“If people improve their sleep, their symptoms improve,” observes Natelson, but he adds that how this is accomplished varies for each patient. He suggests trying these strategies to see if you can get a deeper sleep:
Establish sleep routines. Even if you are not getting quality sleep, you can improve the chances of sleeping well by being consistent with the time you get into bed and the time you get up.
Protect your space. Your bedroom should be used for sleep and intimacy, not work, hobbies, or late night television viewing.Expose yourself to sunlight. When you get up, get some sunlight as soon as possible. During winter months, if it’s dark when you get up in the morning, you may want to invest in a full spectrum light box.
Managing Daytime Fatigue
Some people with CFS sleep well enough but face daytime fatigue, making it hard to think clearly and get on with living. They feel run down and are not alert. While some patients may benefit from medication that can ease their daytime fatigue symptoms, others can make some simple lifestyle changes to help cut down on fatigue.
Here are ideas for managing the causes of fatigue:
Pace yourself. During the day, whether you are at work, cleaning the house, or out with your kids, learn how to conserve your energy. People with chronic fatigue syndrome experience more profound fatigue after periods when they have pushed themselves too hard. Determine what level of activity you can manage without creating more fatigue.
Rest up. If you know you have some demanding days coming up, take it easy for a few days in advance and plan for downtime afterwards.
Move. If you have chronic fatigue syndrome, you may not be up to a vigorous hike, but even light stretching early in the day can help you get better sleep and give you more energy during the day. Plan for your most vigorous activity more than four hours before your scheduled bed time.
Get coexisting medical problems diagnosed. Is there a chance you have other treatable problems such as sleep apnea, restless leg syndrome, or depression that are adding to your chronic fatigue symptoms? Although most of these should have been ruled out when your chronic fatigue syndrome was diagnosed, it’s still worth asking your doctor about the possibility.
Consider medication. You may benefit from prescription drugs that can reduce daytime fatigue.
Manage stress. Stress is a common cause of sleep disturbance and overall fatigue. Learn and practice stress management techniques so you can avoid wearing yourself down with concerns and worries. A recent study suggests that CFS patients can experience some anxiety reduction from a daily probiotic supplement, but classic approaches such as meditation, journaling, and therapy can help, too.
Take care of yourself. Making sure you eat a varied diet and get plenty of fluids is an essential part of fighting fatigue. Work with a nutritionist if you’re concerned that some element of your diet may be contributing to your fatigue.
Fatigue during the day and poor sleep at night are the hallmarks of CFS, but with persistence and perseverance, you can find ways to lessen fatigue.
By Madeline Vann, MPH
Medically reviewed by Lindsey Marcellin, MD, MPH
The Effect of Chronic Fatigue Symptoms on Sleep Patterns
Chronic fatigue syndrome seriously alters the way patients sleep, and poor quality sleep is a common symptom of chronic fatigue. In fact, people who have CFS often complain that they feel more exhausted and depressed in the morning than they did before they went to sleep the night before.
Improving sleep is a key component of treating chronic fatigue because lack of sleep is a significant cause of patients’ low energy. The problem is that doctors and patients are not sure why chronic fatigue syndrome makes it so hard for people to sleep well.
“Patients with chronic fatigue syndrome really don’t have a higher rate of sleep apnea or restless legs than the regular population. There is a group of CFS patients that are sleepier after they sleep than before,” says neurologist Benjamin Natelson, MD, a professor at the Albert Einstein College of Medicine, the school associated with Beth Israel Medical Center in New York City.
In a recent study, Dr. Natelson and his team found a clue to the mystery of poor sleep for people with chronic fatigue syndrome: They spend less time than people without CFS in the periods of deep sleep that are important for feeling refreshed.
Tips for Better Sleep With Chronic Fatigue
“If people improve their sleep, their symptoms improve,” observes Natelson, but he adds that how this is accomplished varies for each patient. He suggests trying these strategies to see if you can get a deeper sleep:
Establish sleep routines. Even if you are not getting quality sleep, you can improve the chances of sleeping well by being consistent with the time you get into bed and the time you get up.
Protect your space. Your bedroom should be used for sleep and intimacy, not work, hobbies, or late night television viewing.Expose yourself to sunlight. When you get up, get some sunlight as soon as possible. During winter months, if it’s dark when you get up in the morning, you may want to invest in a full spectrum light box.
Managing Daytime Fatigue
Some people with CFS sleep well enough but face daytime fatigue, making it hard to think clearly and get on with living. They feel run down and are not alert. While some patients may benefit from medication that can ease their daytime fatigue symptoms, others can make some simple lifestyle changes to help cut down on fatigue.
Here are ideas for managing the causes of fatigue:
Pace yourself. During the day, whether you are at work, cleaning the house, or out with your kids, learn how to conserve your energy. People with chronic fatigue syndrome experience more profound fatigue after periods when they have pushed themselves too hard. Determine what level of activity you can manage without creating more fatigue.
Rest up. If you know you have some demanding days coming up, take it easy for a few days in advance and plan for downtime afterwards.
Move. If you have chronic fatigue syndrome, you may not be up to a vigorous hike, but even light stretching early in the day can help you get better sleep and give you more energy during the day. Plan for your most vigorous activity more than four hours before your scheduled bed time.
Get coexisting medical problems diagnosed. Is there a chance you have other treatable problems such as sleep apnea, restless leg syndrome, or depression that are adding to your chronic fatigue symptoms? Although most of these should have been ruled out when your chronic fatigue syndrome was diagnosed, it’s still worth asking your doctor about the possibility.
Consider medication. You may benefit from prescription drugs that can reduce daytime fatigue.
Manage stress. Stress is a common cause of sleep disturbance and overall fatigue. Learn and practice stress management techniques so you can avoid wearing yourself down with concerns and worries. A recent study suggests that CFS patients can experience some anxiety reduction from a daily probiotic supplement, but classic approaches such as meditation, journaling, and therapy can help, too.
Take care of yourself. Making sure you eat a varied diet and get plenty of fluids is an essential part of fighting fatigue. Work with a nutritionist if you’re concerned that some element of your diet may be contributing to your fatigue.
Fatigue during the day and poor sleep at night are the hallmarks of CFS, but with persistence and perseverance, you can find ways to lessen fatigue.
By Madeline Vann, MPH
Medically reviewed by Lindsey Marcellin, MD, MPH
THE SECRET TO A BETTER NIGHT'S SLEEP
By Carol Weeg
Medically reviewed by Ed Zimney, MD
Disturbed sleep is a common symptom of fibromyalgia, and now research indicates that it may also be an underlying cause of this painful muscular condition. In fact, a study at the University of Washington found that when 12 healthy women were deprived of deep, restorative sleep three nights in a row, they developed increased musculoskeletal pain as well as overall discomfort and fatigue — classic symptoms of fibromyalgia.
In some cases, chronically disrupted sleep appears to lead directly to fibromyalgia, especially in people with a family history of the condition. "Sometimes mothers who are up night after night with colicky babies go on to develop fibromyalgia," says Dr. Stuart Silverman, clinical professor of medicine and rheumatology at Cedars-Sinai Medical Center UCLA. More often, poor sleep is part of a cascade of fibromyalgia-precipitating events. "If you have chronic pain, which then disrupts your sleep, you may develop a phenomenon called central sensitization — increased sensitivity to pain signals in the brain, and that can be a pathway to fibromyalgia," explains Dr. Silverman.
Pinpointing Sleep Issues
If you are at risk for fibromyalgia or even newly diagnosed with it, identifying sleep problems and getting regular rest becomes all the more important in becoming symptom-free. If the quantity or quality of your sleep isn't what it should be, start by talking to your doctor, who may refer you to a sleep specialist. "We try to find the causes of a person's interrupted sleep," says Dr. Ana Krieger, sleep specialist at New York's Weill Cornell Medical College, "so we may ask patients to keep a sleep diary or come to a sleep center so we can observe them overnight."
Experts find there are certain conditions that commonly rob people of the rest they need. And when these disorders are effectively treated, sleep problems improve. Among the most common sleep-related problems are:
Restless legs syndrome. Many people with fibromyalgia have restless legs syndrome, (RLS), a neurological disorder that causes a powerful urge to move your legs when you're sitting or lying down. This can interrupt your sleep repeatedly. Lifestyle changes may help, such as avoiding cigarettes, alcohol, and caffeine, all of which can aggravate the symptoms. Moderate exercise during the day and relaxation techniques at bedtime may also calm your restless limbs. If these strategies aren't enough, there are medications that can help reduce RLS symptoms.
Sleep apnea. If your sleep partner complains that you snore, or if you wake unrefreshed even though you're apparently getting enough sleep, the culprit may be sleep apnea, a condition where breathing stops for short periods during sleep. This can happen 20 to 30 times an hour, each episode waking you, but so briefly that you don't remember it in the morning. Sleep apnea not only leaves you drowsy during the day, but, left untreated, it can increase your risk for high blood pressure, heart attack, and stroke, and some research suggests that it may be related to fibromyalgia as well. Treatment involves weight loss if obesity is the cause, and using a device called a CPAP (continuous positive airway pressure) machine when you sleep.
Following Good Sleep Hygiene
In our 24/7 world, getting the rest you need can be a challenge. "We think of sleep as a luxury, so we're busy up to the minute we go to bed, but it takes a while for the body to shut down," says Dr. Krieger. You can set the stage for a good night's sleep with simple changes to your lifestyle and bedtime routine.
Watch what you eat and drink. Avoid heavy eating for at least 2 to 3 hours before going to bed, and limit your caffeine intake to the morning only.
Keep to a regular schedule, both bedtime and wake time, and stick to it — even on weekends.Limit daytime naps. Although you may feel very tired, sleeping during the day often will make it harder to fall asleep at night.Wind down at night by taking a warm bath, reading, or listening to soothing music.
Learn to relax. If you have difficulty falling asleep, try a relaxation technique such as meditation or deep breathing.
Create a sleep-promoting environment. Keep your bedroom dark and cool, and use a fan or "white noise" machine to block noise, if necessary.
Bottom line: If you have chronic sleep problems, it's important to get them diagnosed and treated. Sound sleep will not only give you the energy to carry out daily activities, it could help you avoid developing fibromyalgia.
Medically reviewed by Ed Zimney, MD
Disturbed sleep is a common symptom of fibromyalgia, and now research indicates that it may also be an underlying cause of this painful muscular condition. In fact, a study at the University of Washington found that when 12 healthy women were deprived of deep, restorative sleep three nights in a row, they developed increased musculoskeletal pain as well as overall discomfort and fatigue — classic symptoms of fibromyalgia.
In some cases, chronically disrupted sleep appears to lead directly to fibromyalgia, especially in people with a family history of the condition. "Sometimes mothers who are up night after night with colicky babies go on to develop fibromyalgia," says Dr. Stuart Silverman, clinical professor of medicine and rheumatology at Cedars-Sinai Medical Center UCLA. More often, poor sleep is part of a cascade of fibromyalgia-precipitating events. "If you have chronic pain, which then disrupts your sleep, you may develop a phenomenon called central sensitization — increased sensitivity to pain signals in the brain, and that can be a pathway to fibromyalgia," explains Dr. Silverman.
Pinpointing Sleep Issues
If you are at risk for fibromyalgia or even newly diagnosed with it, identifying sleep problems and getting regular rest becomes all the more important in becoming symptom-free. If the quantity or quality of your sleep isn't what it should be, start by talking to your doctor, who may refer you to a sleep specialist. "We try to find the causes of a person's interrupted sleep," says Dr. Ana Krieger, sleep specialist at New York's Weill Cornell Medical College, "so we may ask patients to keep a sleep diary or come to a sleep center so we can observe them overnight."
Experts find there are certain conditions that commonly rob people of the rest they need. And when these disorders are effectively treated, sleep problems improve. Among the most common sleep-related problems are:
Restless legs syndrome. Many people with fibromyalgia have restless legs syndrome, (RLS), a neurological disorder that causes a powerful urge to move your legs when you're sitting or lying down. This can interrupt your sleep repeatedly. Lifestyle changes may help, such as avoiding cigarettes, alcohol, and caffeine, all of which can aggravate the symptoms. Moderate exercise during the day and relaxation techniques at bedtime may also calm your restless limbs. If these strategies aren't enough, there are medications that can help reduce RLS symptoms.
Sleep apnea. If your sleep partner complains that you snore, or if you wake unrefreshed even though you're apparently getting enough sleep, the culprit may be sleep apnea, a condition where breathing stops for short periods during sleep. This can happen 20 to 30 times an hour, each episode waking you, but so briefly that you don't remember it in the morning. Sleep apnea not only leaves you drowsy during the day, but, left untreated, it can increase your risk for high blood pressure, heart attack, and stroke, and some research suggests that it may be related to fibromyalgia as well. Treatment involves weight loss if obesity is the cause, and using a device called a CPAP (continuous positive airway pressure) machine when you sleep.
Following Good Sleep Hygiene
In our 24/7 world, getting the rest you need can be a challenge. "We think of sleep as a luxury, so we're busy up to the minute we go to bed, but it takes a while for the body to shut down," says Dr. Krieger. You can set the stage for a good night's sleep with simple changes to your lifestyle and bedtime routine.
Watch what you eat and drink. Avoid heavy eating for at least 2 to 3 hours before going to bed, and limit your caffeine intake to the morning only.
Keep to a regular schedule, both bedtime and wake time, and stick to it — even on weekends.Limit daytime naps. Although you may feel very tired, sleeping during the day often will make it harder to fall asleep at night.Wind down at night by taking a warm bath, reading, or listening to soothing music.
Learn to relax. If you have difficulty falling asleep, try a relaxation technique such as meditation or deep breathing.
Create a sleep-promoting environment. Keep your bedroom dark and cool, and use a fan or "white noise" machine to block noise, if necessary.
Bottom line: If you have chronic sleep problems, it's important to get them diagnosed and treated. Sound sleep will not only give you the energy to carry out daily activities, it could help you avoid developing fibromyalgia.
Wednesday, April 28, 2010
HOW SAFE IS QUICK WEIGHT LOSS?
By Madeline Vann, MPH
Medically reviewed by Lindsey Marcellin, MD, MPH
Tempted by the fad diet that promises 15 or even 30 pounds of weight loss in the first month? While it would be lovely if excess weight could safely melt away (ideally before bikini season), quick weight loss is unlikely, and prolonged extreme weight loss is not safe.
Weight Loss: Understanding That First Drop
"We usually recommend about a half a pound to two pounds a week, which is a lot less than what these fad diets promise," says Emily Banes, RD, clinical dietitian at the Houston Northwest Medical Center.
Banes acknowledges that some people may experience quick weight loss in the early stages of a new diet, but says it is important to be realistic about what to expect over the long haul. "If you have a lot to lose and you start on a diet and lose more than two pounds a week, that's not necessarily a bad thing, but know it's going to slow down," warns Banes, adding that some of the initial weight loss probably is water weight.
Even Banes' patients who have had lap-band or gastric bypass surgery and lose weight dramatically at first will eventually slow down to what feels like a crawl, but is actually a healthy rate of weight loss. Banes says she would worry about a person's rate of weight loss if they continued to lose five to 10 pounds (or more) a week.
Weight Loss: Safe Strategies, Best Strategies
There's more content below this advertisement. Jump to the content.
While not everyone, including Banes, focuses on counting calories, doing the math can help guide you to a safer weight loss. Generally, experts recommend trimming 500 to 1,000 calories from your daily intake by eating less and exercising more.
A pound is the equivalent of 3,500 calories, so if you can cut 500 calories each day for a week, you should lose one pound. Researchers who analyzed data from 1,801 Minnesota dieters over a two-year period found that the more strategies dieters used, the more likely they were to be successful in losing weight at this pace. Strategies that lead to success include:
Counting Calories
Increasing daily exercise (aim for 150 minutes a week or more)
Cutting out sweets and snacks
Reducing fat intake to less than 30 percent
Increasing fruit and vegetables
Decreasing portion sizes
The researchers noted that one crucial piece of information lacking from many diet strategies: persistence. Their conclusions support the fact that even though it will take a long time at the pound-per-week pace — longer than many people would like — with a slower approach you are more likely to develop the long-term healthy habits that will help keep the lost weight off.
Weight Loss: When the Rate Becomes Dangerous
If extreme weight loss means you are not getting enough nutrients — the fats, carbohydrates, and proteins needed for your body to function properly — you have entered the territory of unsafe weight loss. You may also be developing an eating disorder focused on your obsession with weight. Some of the warning signs that you may be losing too much weight are:
Thinning hair
Frequently becoming sick
Feeling cold more often than usual
Having fewer or no menstrual cycles
Disappointing though it may be, the reality is that slow and steady wins the weight-loss race. Take it easy and be patient — you will achieve your goal and, more importantly, maintain it.
Medically reviewed by Lindsey Marcellin, MD, MPH
Tempted by the fad diet that promises 15 or even 30 pounds of weight loss in the first month? While it would be lovely if excess weight could safely melt away (ideally before bikini season), quick weight loss is unlikely, and prolonged extreme weight loss is not safe.
Weight Loss: Understanding That First Drop
"We usually recommend about a half a pound to two pounds a week, which is a lot less than what these fad diets promise," says Emily Banes, RD, clinical dietitian at the Houston Northwest Medical Center.
Banes acknowledges that some people may experience quick weight loss in the early stages of a new diet, but says it is important to be realistic about what to expect over the long haul. "If you have a lot to lose and you start on a diet and lose more than two pounds a week, that's not necessarily a bad thing, but know it's going to slow down," warns Banes, adding that some of the initial weight loss probably is water weight.
Even Banes' patients who have had lap-band or gastric bypass surgery and lose weight dramatically at first will eventually slow down to what feels like a crawl, but is actually a healthy rate of weight loss. Banes says she would worry about a person's rate of weight loss if they continued to lose five to 10 pounds (or more) a week.
Weight Loss: Safe Strategies, Best Strategies
There's more content below this advertisement. Jump to the content.
While not everyone, including Banes, focuses on counting calories, doing the math can help guide you to a safer weight loss. Generally, experts recommend trimming 500 to 1,000 calories from your daily intake by eating less and exercising more.
A pound is the equivalent of 3,500 calories, so if you can cut 500 calories each day for a week, you should lose one pound. Researchers who analyzed data from 1,801 Minnesota dieters over a two-year period found that the more strategies dieters used, the more likely they were to be successful in losing weight at this pace. Strategies that lead to success include:
Counting Calories
Increasing daily exercise (aim for 150 minutes a week or more)
Cutting out sweets and snacks
Reducing fat intake to less than 30 percent
Increasing fruit and vegetables
Decreasing portion sizes
The researchers noted that one crucial piece of information lacking from many diet strategies: persistence. Their conclusions support the fact that even though it will take a long time at the pound-per-week pace — longer than many people would like — with a slower approach you are more likely to develop the long-term healthy habits that will help keep the lost weight off.
Weight Loss: When the Rate Becomes Dangerous
If extreme weight loss means you are not getting enough nutrients — the fats, carbohydrates, and proteins needed for your body to function properly — you have entered the territory of unsafe weight loss. You may also be developing an eating disorder focused on your obsession with weight. Some of the warning signs that you may be losing too much weight are:
Thinning hair
Frequently becoming sick
Feeling cold more often than usual
Having fewer or no menstrual cycles
Disappointing though it may be, the reality is that slow and steady wins the weight-loss race. Take it easy and be patient — you will achieve your goal and, more importantly, maintain it.
CHOLESTEROL LOWERING SNACKS
Q: I can't stop snacking between meals, but I want to try to eat things that will help me lower my cholesterol (instead of raising it!). What would you recommend?
The good news — or the bad news, depending on what you're snacking on — is that "bad" low-density lipoprotein (LDL) cholesterol is sensitive to diet, though less sensitive than triglycerides and good high-density lipoprotein (HDL) cholesterol. Fortunately, the same foods that can help lower LDL may also improve HDL and triglycerides. So instead of snacking on chips and doughnuts, consider these healthier options:
Nuts and seeds. Sunflower seeds, pistachios, pumpkin seeds, sesame seeds, pine nuts, flaxseeds, and almonds are particularly high in plant sterols, which can help reduce LDL. But it's easy to overdo it on nuts and seeds (and they are calorie dense), so I suggest limiting your total intake to about one ounce, or 1/4 cup, a day if you are also trying to lose weight.
Apples. Research shows that eating two apples a day can slow down the oxidation of LDL cholesterol and help prevent plaque buildup. The protective antioxidants are in the apples' skin, so don't peel them.
Oat bran. An important source of water-soluble fiber, oats have long been recognized as a potential cholesterol-lowering dietary component. The soluble fiber in oat bran binds with bile acids in the intestine to block the absorption of cholesterol by the body. According to a study conducted at the Jean Mayer USDA Human Nutrition Research Center on Aging in Boston, antioxidant compounds found in oat bran called avenanthramides can also prevent white blood cells from sticking to the artery walls, which is an important step in preventing plaque formation. So why not have a bowl of unsweetened oat cereal as a midmorning or mid-afternoon snack? Not only is it filling, it's good for your heart.
Grapefruit. Studies show that the phytochemicals called liminoids in pink and red grapefruit make them powerful LDL busters. But this snack is not for everyone. Because grapefruit can interfere with the breakdown of certain medications, including statins and calcium channel blockers, don't eat a lot of grapefruit or drink the juice as a snack if you're on these medications.
The good news — or the bad news, depending on what you're snacking on — is that "bad" low-density lipoprotein (LDL) cholesterol is sensitive to diet, though less sensitive than triglycerides and good high-density lipoprotein (HDL) cholesterol. Fortunately, the same foods that can help lower LDL may also improve HDL and triglycerides. So instead of snacking on chips and doughnuts, consider these healthier options:
Nuts and seeds. Sunflower seeds, pistachios, pumpkin seeds, sesame seeds, pine nuts, flaxseeds, and almonds are particularly high in plant sterols, which can help reduce LDL. But it's easy to overdo it on nuts and seeds (and they are calorie dense), so I suggest limiting your total intake to about one ounce, or 1/4 cup, a day if you are also trying to lose weight.
Apples. Research shows that eating two apples a day can slow down the oxidation of LDL cholesterol and help prevent plaque buildup. The protective antioxidants are in the apples' skin, so don't peel them.
Oat bran. An important source of water-soluble fiber, oats have long been recognized as a potential cholesterol-lowering dietary component. The soluble fiber in oat bran binds with bile acids in the intestine to block the absorption of cholesterol by the body. According to a study conducted at the Jean Mayer USDA Human Nutrition Research Center on Aging in Boston, antioxidant compounds found in oat bran called avenanthramides can also prevent white blood cells from sticking to the artery walls, which is an important step in preventing plaque formation. So why not have a bowl of unsweetened oat cereal as a midmorning or mid-afternoon snack? Not only is it filling, it's good for your heart.
Grapefruit. Studies show that the phytochemicals called liminoids in pink and red grapefruit make them powerful LDL busters. But this snack is not for everyone. Because grapefruit can interfere with the breakdown of certain medications, including statins and calcium channel blockers, don't eat a lot of grapefruit or drink the juice as a snack if you're on these medications.
Tuesday, April 27, 2010
RECIPE: ROASTED POTATOES WITH FRESH HERBS
POINTS® value | 4
Servings | 6
Preparation Time | 10 min
Cooking Time | 45 min
Level of Difficulty | Easy
side dishes | A fresh lemon-parsley topping gives these French-style potatoes incredible flavor. Slice the potatoes evenly for the best results.
Ingredients
• 3 pound(s) potato(es), Russet-variety (about 3 large)
• 1 Tbsp olive oil, extra-virgin
• 1/4 tsp kosher salt, or to taste
• 1/8 tsp black pepper, freshly ground
• 1 1/2 Tbsp parsley, fresh, flat-leaf, minced
• 1 1/2 tsp lemon zest
• 1 tsp minced garlic
Instructions
• Preheat oven to 450°F. Place oven racks in top 1/3 of oven. Line two baking sheets with parchment paper (or use nonstick baking sheets coated with cooking spray).
• Peel potatoes and slice horizontally into 1/4-inch-thick slices; place on prepared baking sheets. Drizzle potatoes with oil and gently toss to coat (use your hands to rub oil onto both sides of each slice); season to taste with salt and pepper. Make sure potatoes are in a single layer and roast until browned on bottom, about 25 minutes. Flip potatoes and rotate baking sheets; roast until browned on other side, about 20 to 25 minutes more (you can season this side with salt and pepper too, if desired).
• Meanwhile, in bottom of a large serving bowl, combine parsley, lemon zest and garlic. Add potato slices; gently toss. Yields 1/2 sliced potato per serving.
Servings | 6
Preparation Time | 10 min
Cooking Time | 45 min
Level of Difficulty | Easy
side dishes | A fresh lemon-parsley topping gives these French-style potatoes incredible flavor. Slice the potatoes evenly for the best results.
Ingredients
• 3 pound(s) potato(es), Russet-variety (about 3 large)
• 1 Tbsp olive oil, extra-virgin
• 1/4 tsp kosher salt, or to taste
• 1/8 tsp black pepper, freshly ground
• 1 1/2 Tbsp parsley, fresh, flat-leaf, minced
• 1 1/2 tsp lemon zest
• 1 tsp minced garlic
Instructions
• Preheat oven to 450°F. Place oven racks in top 1/3 of oven. Line two baking sheets with parchment paper (or use nonstick baking sheets coated with cooking spray).
• Peel potatoes and slice horizontally into 1/4-inch-thick slices; place on prepared baking sheets. Drizzle potatoes with oil and gently toss to coat (use your hands to rub oil onto both sides of each slice); season to taste with salt and pepper. Make sure potatoes are in a single layer and roast until browned on bottom, about 25 minutes. Flip potatoes and rotate baking sheets; roast until browned on other side, about 20 to 25 minutes more (you can season this side with salt and pepper too, if desired).
• Meanwhile, in bottom of a large serving bowl, combine parsley, lemon zest and garlic. Add potato slices; gently toss. Yields 1/2 sliced potato per serving.
STAYING SLIM ON BUSINESS TRIPS
It's so easy to suspend your sensible-eating and exercise habits when you're on the road. But there are ways to stay on track while traveling - even when your job routinely jets you from coast to coast.
Even though you've been eating so well lately, this is where it ends. You just learned that next week you've got to hit the road for work. Might as well kiss all that progress goodbye — business travel and weight-loss do not play well together.
As a management and organization consultant, Gail Griffith spends about four days a month on the road. But, as a lifetime member of Weight Watchers, she makes the extra effort to stay on track when she's traveling. Ironically, says the Baltimore-based executive, "sometimes traveling can be easier because it requires so much more planning. I never go anywhere without food."
Pack a Smart Snack
A compact cooler stocked with carrots, vegetables and healthy snacks accompanies Griffith in her car up and down the East Coast. Because she snacks, she's not starving by the time that calorie-filled business dinner rolls around. A wise tactic, observes Dale Huss, a registered dietitian and American Council on Exercise spokesperson. Skipping meals is a very common diet trap. It leaves you ravenous by mealtime and more likely to overeat.
Cocktail Hour Traps
But overeating at mealtime is just one thing to watch out for when you are on the go. "Alcohol is one of the biggest ways to get off track," says Huss. Aside from adding nutritionally bankrupt calories, he says, drinking lowers your ability to resist tempting foods, "so you're likely to consume more."
Workout Worries
On the road, exercise can become a low priority. What's worse, when you finally get home, it can take a week to build back up to your usual routine. There are so many distractions: Work has piled up in the office, the house needs attention and the kids missed you. It's easy to let exercise take a back seat.
Healthy Tricks of the Travel Trade
There are, however, ways to beat the temptations:
Don't forget your sneakers. Pack workout clothes so you don't have an excuse to blow off exercise.
Healthy hotels. Book a hotel with a gym. If it's not possible, do a few sets of push-ups and sit-ups in your room. Or ask the concierge to direct you to the nearest safe park for a daily walk or jog.
Light in flight. Request low-fat meals on airplanes. Or, go a different route: Buy a salad with grilled chicken at the airport and eat it onboard with your own low-fat dressing.
Snack power. Power bars and peanuts (in moderation), bottled water, fresh vegetable sticks and fruit can prevent hunger between meals.
Buffeting buffets. The good thing about huge buffets is that, well, they're huge. Usually you can put together a diet-friendly meal somewhere along the mile-long display.
Just say no. Request water or seltzer with a twist instead of alcohol when traveling, especially on the plane. Water keeps you hydrated and may help you recover from jet lag faster. The result: You'll have more energy and motivation to exercise.
Moving plans. Put exercise on your schedule, and treat it like a business meeting that cannot be missed.
In the swim. Most large hotels and conference centers have a pool. Use it. It's a great whole-body workout. (But, if a dip is in your plans, don't forget to pack a swimsuit and goggles along with your workout clothes.)
Think out of the box. This might be your best defense. On a recent trip to Chicago, Gail Griffith realized that there wouldn't be time to exercise unless she made time. While packed shuttles transported her colleagues to nearby meetings, Griffith opted to walk. "I'd rather move than sit," she says. One night in Pittsburgh, she scheduled a 'walking meeting' with a coworker in a park. Walking meetings have now become part of their routine.
Even though you've been eating so well lately, this is where it ends. You just learned that next week you've got to hit the road for work. Might as well kiss all that progress goodbye — business travel and weight-loss do not play well together.
As a management and organization consultant, Gail Griffith spends about four days a month on the road. But, as a lifetime member of Weight Watchers, she makes the extra effort to stay on track when she's traveling. Ironically, says the Baltimore-based executive, "sometimes traveling can be easier because it requires so much more planning. I never go anywhere without food."
Pack a Smart Snack
A compact cooler stocked with carrots, vegetables and healthy snacks accompanies Griffith in her car up and down the East Coast. Because she snacks, she's not starving by the time that calorie-filled business dinner rolls around. A wise tactic, observes Dale Huss, a registered dietitian and American Council on Exercise spokesperson. Skipping meals is a very common diet trap. It leaves you ravenous by mealtime and more likely to overeat.
Cocktail Hour Traps
But overeating at mealtime is just one thing to watch out for when you are on the go. "Alcohol is one of the biggest ways to get off track," says Huss. Aside from adding nutritionally bankrupt calories, he says, drinking lowers your ability to resist tempting foods, "so you're likely to consume more."
Workout Worries
On the road, exercise can become a low priority. What's worse, when you finally get home, it can take a week to build back up to your usual routine. There are so many distractions: Work has piled up in the office, the house needs attention and the kids missed you. It's easy to let exercise take a back seat.
Healthy Tricks of the Travel Trade
There are, however, ways to beat the temptations:
Don't forget your sneakers. Pack workout clothes so you don't have an excuse to blow off exercise.
Healthy hotels. Book a hotel with a gym. If it's not possible, do a few sets of push-ups and sit-ups in your room. Or ask the concierge to direct you to the nearest safe park for a daily walk or jog.
Light in flight. Request low-fat meals on airplanes. Or, go a different route: Buy a salad with grilled chicken at the airport and eat it onboard with your own low-fat dressing.
Snack power. Power bars and peanuts (in moderation), bottled water, fresh vegetable sticks and fruit can prevent hunger between meals.
Buffeting buffets. The good thing about huge buffets is that, well, they're huge. Usually you can put together a diet-friendly meal somewhere along the mile-long display.
Just say no. Request water or seltzer with a twist instead of alcohol when traveling, especially on the plane. Water keeps you hydrated and may help you recover from jet lag faster. The result: You'll have more energy and motivation to exercise.
Moving plans. Put exercise on your schedule, and treat it like a business meeting that cannot be missed.
In the swim. Most large hotels and conference centers have a pool. Use it. It's a great whole-body workout. (But, if a dip is in your plans, don't forget to pack a swimsuit and goggles along with your workout clothes.)
Think out of the box. This might be your best defense. On a recent trip to Chicago, Gail Griffith realized that there wouldn't be time to exercise unless she made time. While packed shuttles transported her colleagues to nearby meetings, Griffith opted to walk. "I'd rather move than sit," she says. One night in Pittsburgh, she scheduled a 'walking meeting' with a coworker in a park. Walking meetings have now become part of their routine.
MANTRAS FOR STAYING ON TRACK
Ironically, the closer you get to your weight goal, sometimes the harder it is to stick to your resolve, in part because the pace of weight loss slows with time. This slowdown can leave you vulnerable to instant gratification. “I’m not losing much anyway, so why not have that cupcake?” you may ask yourself. For a moment, that momentary pleasure seems more important than how you’ll look in your new bathing suit or business suit.
Let’s assume that you’re staying at or just below your Carbohydrate Level for Losing (CLL), the number of Net Carbs you can consume each day while continuing to lose weight. Let’s also assume that you’re eating enough fat, protein and fiber to remain satiated. Both these dietary habits should help with appetite control, but temptation is always around us. Often the ability to stay the course is a matter of having a list of reasons to remind yourself why it’s worth resisting temptation. They may reside in your head, on an index card, in your diet journal or even on your PDA. Try out the following ideas for size or come up with your own mantras. If you feel momentary temptation, your list should help you keep the big picture in mind.
1.I love to be able to see my feet when I look down.
2.It’s great to slide easily into my pants instead of waging a tug of war.
3.I enjoy the admiring looks I get.
4.It’s fun to have a busy social life.
5.Feeling satisfied but not stuffed after a meal is a pleasant feeling.
6.I finally feel at ease in the buff.
7.I feel sexually desirable again.
8.I enjoy wearing clothes that show off, rather than hide, my body.
9.I feel happy when I look in a mirror.
10.I’m bursting with energy.
11.It’s fun to participate in activities with my family.
12.My size no longer embarrasses my spouse or children.
13.I feel healthy and comfortable with myself.
14.I know that I’m in control of my destiny.
Let’s assume that you’re staying at or just below your Carbohydrate Level for Losing (CLL), the number of Net Carbs you can consume each day while continuing to lose weight. Let’s also assume that you’re eating enough fat, protein and fiber to remain satiated. Both these dietary habits should help with appetite control, but temptation is always around us. Often the ability to stay the course is a matter of having a list of reasons to remind yourself why it’s worth resisting temptation. They may reside in your head, on an index card, in your diet journal or even on your PDA. Try out the following ideas for size or come up with your own mantras. If you feel momentary temptation, your list should help you keep the big picture in mind.
1.I love to be able to see my feet when I look down.
2.It’s great to slide easily into my pants instead of waging a tug of war.
3.I enjoy the admiring looks I get.
4.It’s fun to have a busy social life.
5.Feeling satisfied but not stuffed after a meal is a pleasant feeling.
6.I finally feel at ease in the buff.
7.I feel sexually desirable again.
8.I enjoy wearing clothes that show off, rather than hide, my body.
9.I feel happy when I look in a mirror.
10.I’m bursting with energy.
11.It’s fun to participate in activities with my family.
12.My size no longer embarrasses my spouse or children.
13.I feel healthy and comfortable with myself.
14.I know that I’m in control of my destiny.
BELIEVING IN THE NEW YOU
Once you’ve achieved your goal weight on the Atkins Diet, your next objective is to remain at that healthy weight. That’s what Phase 4, Lifetime Maintenance, is all about. But your emotions also affect what you put in your mouth. That’s why it’s important to record in your journal your feelings about your accomplishments, your new looks and your sense of what’s possible.
Empower Yourself
If you’re like many people who’ve recently lost weight, you may be on an emotional high. Now that you know you can take charge of your eating habits, your health and your physical self, you probably realize that there are many other changes you can make as well. Consider how what you’ve learned about yourself by slimming down on Atkins may open other doors in your life—if it hasn’t already. List them as possible goals. As many of our Success Stories demonstrate, changing one’s appearance or making health improvements often leads to major life shifts. What have you dreamed of doing but put aside because you didn’t think you could achieve it? Now is the time to dust off those dreams and go for them.
Expect Some Mixed Emotions
Also record in your journal any disappointments that you may have experienced after reaching your goal weight. Among other things, that powerful motivator, ongoing reduction in your weight and measurements, is history. This is wonderful, but can also be a bit bewildering. You may need to find other motivators to stay on track. Many people find that adopting a fitness program or ratcheting up an existing one provides a new form of motivation through improved measurements, strength or endurance.
Moreover, if you blamed your weight for problems in the past, you may feel let down when certain issues remain after the pounds depart. You may have assumed that you’d quickly see your career or social life blossom. If you were always shy about your size, it may take you some time to achieve the confidence that goes with that terrific-looking person you see in the mirror.
Shift Your Old Self-Image
Sometimes, however, it isn’t just a matter of becoming comfortable with that changed person. Sometimes formerly heavy people find that they have a hard time letting go of their old self-image. It’s not that they don’t want to, but they’re so used to seeing themselves as unattractive, overweight and unworthy that they continue to think of themselves that way. Some of this can be dealt with at the conscious level. For example, simply taping before and after photos of yourself to your mirror can provide a constant reminder of how much you’ve changed for the better.
The real risk is that if you continue to hang on to your old self-image, sooner or later you may revert to that reality because it’s familiar territory. The new you, the one expressed by your new physique, is still filled with uncertainty. You may be looking and feeling great, but your kids will still get sick, talk back, break things, and bicker with their siblings. Your significant other will not always be a model of understanding and support. You may lose your job. Your car won’t promise to never break down. You’ve transformed yourself, but life still gets in the way.
Share Your Success—and Concerns
Just as it’s natural to share your excitement about the positive changes in your life, it’s important to find a way to air such concerns, whether in the Atkins Online Community or with your friends or family. Don’t let setbacks (whether real or perceived) in your personal and work life drive you back to your old way of eating. Just as you once struggled with your weight, you may now find that you are sometimes struggling with your sense of self. It may take some time before you feel completely comfortable with the permanently slim you. In the meantime, you need to consciously tell yourself, “I’m doing great, and I’m proud of myself.” Ultimately, that newfound confidence will be as powerful a motivator as the steady loss of pounds and inches once was.
Empower Yourself
If you’re like many people who’ve recently lost weight, you may be on an emotional high. Now that you know you can take charge of your eating habits, your health and your physical self, you probably realize that there are many other changes you can make as well. Consider how what you’ve learned about yourself by slimming down on Atkins may open other doors in your life—if it hasn’t already. List them as possible goals. As many of our Success Stories demonstrate, changing one’s appearance or making health improvements often leads to major life shifts. What have you dreamed of doing but put aside because you didn’t think you could achieve it? Now is the time to dust off those dreams and go for them.
Expect Some Mixed Emotions
Also record in your journal any disappointments that you may have experienced after reaching your goal weight. Among other things, that powerful motivator, ongoing reduction in your weight and measurements, is history. This is wonderful, but can also be a bit bewildering. You may need to find other motivators to stay on track. Many people find that adopting a fitness program or ratcheting up an existing one provides a new form of motivation through improved measurements, strength or endurance.
Moreover, if you blamed your weight for problems in the past, you may feel let down when certain issues remain after the pounds depart. You may have assumed that you’d quickly see your career or social life blossom. If you were always shy about your size, it may take you some time to achieve the confidence that goes with that terrific-looking person you see in the mirror.
Shift Your Old Self-Image
Sometimes, however, it isn’t just a matter of becoming comfortable with that changed person. Sometimes formerly heavy people find that they have a hard time letting go of their old self-image. It’s not that they don’t want to, but they’re so used to seeing themselves as unattractive, overweight and unworthy that they continue to think of themselves that way. Some of this can be dealt with at the conscious level. For example, simply taping before and after photos of yourself to your mirror can provide a constant reminder of how much you’ve changed for the better.
The real risk is that if you continue to hang on to your old self-image, sooner or later you may revert to that reality because it’s familiar territory. The new you, the one expressed by your new physique, is still filled with uncertainty. You may be looking and feeling great, but your kids will still get sick, talk back, break things, and bicker with their siblings. Your significant other will not always be a model of understanding and support. You may lose your job. Your car won’t promise to never break down. You’ve transformed yourself, but life still gets in the way.
Share Your Success—and Concerns
Just as it’s natural to share your excitement about the positive changes in your life, it’s important to find a way to air such concerns, whether in the Atkins Online Community or with your friends or family. Don’t let setbacks (whether real or perceived) in your personal and work life drive you back to your old way of eating. Just as you once struggled with your weight, you may now find that you are sometimes struggling with your sense of self. It may take some time before you feel completely comfortable with the permanently slim you. In the meantime, you need to consciously tell yourself, “I’m doing great, and I’m proud of myself.” Ultimately, that newfound confidence will be as powerful a motivator as the steady loss of pounds and inches once was.
THE LINK BETWEEN FOOD AND MOOD
Does this sound familiar? You’re depressed, anxious or tired—or all three. You know what the solution is: food. And you’re right. What you eat can have a major impact on how you feel—and vice versa.
The High-Carb Mood Trap
When you're feeling down—no matter why—chances are your first instinct is to reach for the chips—or whatever is your favorite high-carb comfort food. That food may indeed lift your spirits a bit, because eating carbs can increase your level of serotonin, a neurotransmitter that plays a role in depression. While the pleasure of eating the food may cheer you up, and you may get a slight serotonin increase, those positive effects are far outweighed by the ultimate negative effect of the carbs. After a brief boost of energy, within a few hours you’re likely to experience an energy crash as your blood sugar level takes a dive. How will you feel then? Depressed, irritable, edgy, tired, unable to concentrate—and hungry. Then the cycle starts all over again.
Stable Blood Sugar, Stable Mood
What if you turned the food-mood equation around? Instead of using food to try to change your mood, what if you used food to improve your mood to begin with? Controlling your carbs can be a valuable way to lift and stabilize your mood. And when you do that, you lose the food cravings that can derail your weight-loss efforts, you regain focus and you enhance your mental alertness.
To understand why, think a bit about your blood-sugar levels. When your blood sugar jumps because you’ve eaten a high-carb meal, your body squirts out some insulin to clear all that sugar away. That big sugar spike, followed by a big insulin spike, will drop your blood sugar below where it needs to be leaving you tired and feeling under the weather.
But when you eat a meal low in carbs—especially one that's also rich in fiber from vegetables—you don’t go on the blood sugar roller coaster. Nor do you get the low-sugar blues a couple of hours after you eat. In addition, when you’re doing Atkins, can have a low-carb snack between meals. (Some people find it helpful to eat five or six small meals instead of three large ones.) That helps even out your blood sugar levels and keeps your mood on an even keel, and that in turn helps stop your cravings for high-carb foods. That doesn’t mean you’ll never feel down again, but once you’re following the Atkins lifestyle, you’re a lot more likely to reach for a healthful low-carb food instead of potato chips or cookies, and avoid repeating the sugar roller coaster ride, which will only make things worse.
Better Nutrition
If you've been eating the typical American diet full of carbs or if you've been following a reduced-calorie, low-fat diet as a way to lose weight, you may well have been short-changing yourself of B vitamins, iron, selenium and essential nutrients such as omega-3 fatty acids. (In fact, a number of studies have shown that fish oil supplements can be a helpful treatment for depression.) When you start eating the low-carb way, you’ll be eating plenty of vegetables, nuts and, in later phases, some whole grains that will improve your nutritional profile. High-quality protein and whole grains will replenish your low levels of B vitamins; red meat and vegetables such as spinach will build up your iron stores; and nuts will increase your selenium levels. Similarly, fish, olive oil, avocados and nuts will provide plenty of essential fatty acids.
Caffeine Jitters
The caffeine in coffee acts as a stimulant, which can make you feel better, but, too much of it can make you feel jittery and on edge. Consumed too close to bedtime, it can also interfere with a good night’s sleep and leave you groggy the next morning. If you drink more than two to three cups of coffee each day, consider cutting back or switching to decaf. You could also substitute black or green tea, which has less caffeine but lots of valuable antioxidants. Many diet soft drinks, such as colas and Mountain Dew, contain caffeine. Cut back on the caffeine and you might be surprised at how much better you feel after a few days.
Be sure to drink at least eight 8-ounce glasses of fluid a day, primarily as water, but some of which can be coffee, tea or herb tea. Mild dehydration from not drinking enough is a common but often overlooked cause of fatigue.
The Chocolate Connection
What’s the quickest food fix for a bad mood? Chocolate, of course. In fact, one study suggests that chocolate is the single most craved food in America. The value of chocolate for lifting depression probably comes from more than just the pleasure derived from its fat, sweetness, creamy texture and delicious aroma. A number of different stimulants naturally found in chocolate could help to raise your spirits, including caffeine. Chocolate is also good source of antioxidants. In fact, one 2-ounce chocolate bar has the same amount of polyphenols as a 5-ounce glass of red wine. Chocolate may cheer you up and even be good for your health, but a typical chocolate bar is high in carbs. To enjoy a low-carb chocolate treat, try an Atkins Advantage Bar . Or once you’re past Phase 1, Induction, you can have an Atkins Endulge Bar.
References
1. Stoll, A.L., Severus, W.E., Freeman, M.P., et al., "Omega 3 Fatty Acids in Bipolar Disorder: A Preliminary Double-Blind, Placebo-Controlled Trial," Archives of General Psychiatry, 56(5), 1999, pages 407-412.
2. Bruinsma K. and Taren, D.L., "Chocolate: Food or Drug," Journal of the American Dietetic Association, 99(10), 1999, pages 1249-1256.
The High-Carb Mood Trap
When you're feeling down—no matter why—chances are your first instinct is to reach for the chips—or whatever is your favorite high-carb comfort food. That food may indeed lift your spirits a bit, because eating carbs can increase your level of serotonin, a neurotransmitter that plays a role in depression. While the pleasure of eating the food may cheer you up, and you may get a slight serotonin increase, those positive effects are far outweighed by the ultimate negative effect of the carbs. After a brief boost of energy, within a few hours you’re likely to experience an energy crash as your blood sugar level takes a dive. How will you feel then? Depressed, irritable, edgy, tired, unable to concentrate—and hungry. Then the cycle starts all over again.
Stable Blood Sugar, Stable Mood
What if you turned the food-mood equation around? Instead of using food to try to change your mood, what if you used food to improve your mood to begin with? Controlling your carbs can be a valuable way to lift and stabilize your mood. And when you do that, you lose the food cravings that can derail your weight-loss efforts, you regain focus and you enhance your mental alertness.
To understand why, think a bit about your blood-sugar levels. When your blood sugar jumps because you’ve eaten a high-carb meal, your body squirts out some insulin to clear all that sugar away. That big sugar spike, followed by a big insulin spike, will drop your blood sugar below where it needs to be leaving you tired and feeling under the weather.
But when you eat a meal low in carbs—especially one that's also rich in fiber from vegetables—you don’t go on the blood sugar roller coaster. Nor do you get the low-sugar blues a couple of hours after you eat. In addition, when you’re doing Atkins, can have a low-carb snack between meals. (Some people find it helpful to eat five or six small meals instead of three large ones.) That helps even out your blood sugar levels and keeps your mood on an even keel, and that in turn helps stop your cravings for high-carb foods. That doesn’t mean you’ll never feel down again, but once you’re following the Atkins lifestyle, you’re a lot more likely to reach for a healthful low-carb food instead of potato chips or cookies, and avoid repeating the sugar roller coaster ride, which will only make things worse.
Better Nutrition
If you've been eating the typical American diet full of carbs or if you've been following a reduced-calorie, low-fat diet as a way to lose weight, you may well have been short-changing yourself of B vitamins, iron, selenium and essential nutrients such as omega-3 fatty acids. (In fact, a number of studies have shown that fish oil supplements can be a helpful treatment for depression.) When you start eating the low-carb way, you’ll be eating plenty of vegetables, nuts and, in later phases, some whole grains that will improve your nutritional profile. High-quality protein and whole grains will replenish your low levels of B vitamins; red meat and vegetables such as spinach will build up your iron stores; and nuts will increase your selenium levels. Similarly, fish, olive oil, avocados and nuts will provide plenty of essential fatty acids.
Caffeine Jitters
The caffeine in coffee acts as a stimulant, which can make you feel better, but, too much of it can make you feel jittery and on edge. Consumed too close to bedtime, it can also interfere with a good night’s sleep and leave you groggy the next morning. If you drink more than two to three cups of coffee each day, consider cutting back or switching to decaf. You could also substitute black or green tea, which has less caffeine but lots of valuable antioxidants. Many diet soft drinks, such as colas and Mountain Dew, contain caffeine. Cut back on the caffeine and you might be surprised at how much better you feel after a few days.
Be sure to drink at least eight 8-ounce glasses of fluid a day, primarily as water, but some of which can be coffee, tea or herb tea. Mild dehydration from not drinking enough is a common but often overlooked cause of fatigue.
The Chocolate Connection
What’s the quickest food fix for a bad mood? Chocolate, of course. In fact, one study suggests that chocolate is the single most craved food in America. The value of chocolate for lifting depression probably comes from more than just the pleasure derived from its fat, sweetness, creamy texture and delicious aroma. A number of different stimulants naturally found in chocolate could help to raise your spirits, including caffeine. Chocolate is also good source of antioxidants. In fact, one 2-ounce chocolate bar has the same amount of polyphenols as a 5-ounce glass of red wine. Chocolate may cheer you up and even be good for your health, but a typical chocolate bar is high in carbs. To enjoy a low-carb chocolate treat, try an Atkins Advantage Bar . Or once you’re past Phase 1, Induction, you can have an Atkins Endulge Bar.
References
1. Stoll, A.L., Severus, W.E., Freeman, M.P., et al., "Omega 3 Fatty Acids in Bipolar Disorder: A Preliminary Double-Blind, Placebo-Controlled Trial," Archives of General Psychiatry, 56(5), 1999, pages 407-412.
2. Bruinsma K. and Taren, D.L., "Chocolate: Food or Drug," Journal of the American Dietetic Association, 99(10), 1999, pages 1249-1256.
Monday, April 26, 2010
HOT BEVERAGE BREAKDOWN
There are many hot drinks one can choose from to start the day, but coffee is king according to the Specialty Coffee Association of America, which says that 17% of Americans down a cup o’ Joe on a daily basis. On its own, a cup of black coffee (no full-calorie sweeteners or cream) is zero POINTS values — an excellent choice for those on plan.
But fall into the trap of buying an enormous specialty coffee from your corner coffee shop with cream, sugar and flavored syrups,and you can count on using somewhere in the vicinity of 8-12 POINTS values — or about the equivalent of a full healthy meal or even a big dessert. “Some people probably never thought they'd gain weight drinking coffee. After all, it's not cake,” says Weight Watchers nutritionist and recipe editor Leslie Fink. “But in some cases, it can be like having a pastry.”
The same goes for tea — drink it with water only and you won’t use up your precious POINTS values; add creamers and full-cal sweeteners and you’ll watch the POINTS values add up in a hurry. Use our interactive drink maker above to see how various coffee, tea and hot chocolate concoctions tally up.
Use your bean
When it comes down to it, you just have to watch what you’re adding to your coffee, says Fink. "In my opinion, there are no ‘bad’ ingredients, just too much of some things,” she says, referring to cream, milk, syrups, sugar, chocolate shavings and the like. “And all of those extra ingredients can turn an innocent cup of coffee into a caloric dessert."
Fink says you can avoid a POINTS values disaster drink by using sugar-free syrups, non-fat milk, and low-cal sweetners. But she’s also quick to point out that most drinks, hot or cold, lack fiber, protein and healthy fat — the three food components that can make a balanced meal. “That doesn't mean these beverages don't have a place in the American diet,” she says. “But they shouldn't be considered a meal or meal replacement.”
Tips from a java expert
Michaele Weissman, author of God in a Cup and longtime Weight Watchers member, has a very simple approach to the hot-drink dilemma. She says to ask yourself, "Would you put cream in a fine wine?" Her point is that coffee is so rich in flavor that it can be enjoyed with very few add-ins. She says keeping your selections simple and ordering drinks with simple ingredients will not only keep you on track, but will let you enjoy the aromas and tastes of coffee the way it is meant be consumed.
Weissman says that next to red wine, coffee has the strongest and most abundant flavor profile of any beverage. While it’s true that much of the coffee Americans drink comes from South America, Weissman points out that coffee actually originated in Ethiopia. Nowadays, coffee beans are fermented and packaged, then ground and brewed before serving, a process which is similar in many ways to making beer.
Some of the earliest coffee beans — which are actually considered fruit — were stolen from the African nation and grown in other parts of the world, creating more than 1,000 different types of beans. As such, she suggests experimenting with different coffee selections to find one to your liking. “You may be more inclined to drink it black rather than add condiments that actually mask the taste,” she says.
Size does matter
Since coffee drinkers are consuming an average of 2.63 cups of coffee a day, size really does matter. "Americans want the biggest bang for their buck and we live in a ‘super-size’ decade. Many Americans seem to value quantity over quality,” Fink says. And far too often we get the up-sell from the barista, offering you the 20 oz. drink for only 50 more cents. And that means trouble when you consider a 20 oz. caramel macchiato with whole milk packs a punch that will cost you a whopping 8 POINTS values.
Going big isn’t always the problem. You have to watch out for the little things, literally. Even though a splash of milk or pinch of sugar you put in your coffee might not add up to one full POINTS value, you can’t ignore it. You need to be aware that these things can add up. “If you really keep stock of every item that passed your lips, it should all balance out,” Fink says. “For instance, some food items round up to one but are closer to a half a POINTS value. Other times, items that are close to half a POINTS value round down to zero. So it should equal out in the end. Consistency (in tracking) is the name of the game.”
Food for thought
Here are a few substitutions that might make you think twice about your next latte: A 20 oz. Café Mocha with whole milk from a well-known coffee and snack chain has 12 POINTS values; a small has 7 POINTS values. To put that in perspective, you can have:
21 Hershey's kisses for 11 POINTS values
5 Oreos for 6 POINTS values
6 KFC BBQ chicken wings for 11 POINTS values
1 small fast-food hamburger for 6 POINTS values
1 large order of fast-food fries for 10 POINTS values
(For the hungry person...) Scrambled eggs made with 1 whole egg and 3 egg whites, 2 slices of whole wheat toast spread with 2 teaspoons of whipped butter, 3 slices of cooked crisp reduced-fat bacon, 1 cup of skim milk and a small clementine.
But fall into the trap of buying an enormous specialty coffee from your corner coffee shop with cream, sugar and flavored syrups,and you can count on using somewhere in the vicinity of 8-12 POINTS values — or about the equivalent of a full healthy meal or even a big dessert. “Some people probably never thought they'd gain weight drinking coffee. After all, it's not cake,” says Weight Watchers nutritionist and recipe editor Leslie Fink. “But in some cases, it can be like having a pastry.”
The same goes for tea — drink it with water only and you won’t use up your precious POINTS values; add creamers and full-cal sweeteners and you’ll watch the POINTS values add up in a hurry. Use our interactive drink maker above to see how various coffee, tea and hot chocolate concoctions tally up.
Use your bean
When it comes down to it, you just have to watch what you’re adding to your coffee, says Fink. "In my opinion, there are no ‘bad’ ingredients, just too much of some things,” she says, referring to cream, milk, syrups, sugar, chocolate shavings and the like. “And all of those extra ingredients can turn an innocent cup of coffee into a caloric dessert."
Fink says you can avoid a POINTS values disaster drink by using sugar-free syrups, non-fat milk, and low-cal sweetners. But she’s also quick to point out that most drinks, hot or cold, lack fiber, protein and healthy fat — the three food components that can make a balanced meal. “That doesn't mean these beverages don't have a place in the American diet,” she says. “But they shouldn't be considered a meal or meal replacement.”
Tips from a java expert
Michaele Weissman, author of God in a Cup and longtime Weight Watchers member, has a very simple approach to the hot-drink dilemma. She says to ask yourself, "Would you put cream in a fine wine?" Her point is that coffee is so rich in flavor that it can be enjoyed with very few add-ins. She says keeping your selections simple and ordering drinks with simple ingredients will not only keep you on track, but will let you enjoy the aromas and tastes of coffee the way it is meant be consumed.
Weissman says that next to red wine, coffee has the strongest and most abundant flavor profile of any beverage. While it’s true that much of the coffee Americans drink comes from South America, Weissman points out that coffee actually originated in Ethiopia. Nowadays, coffee beans are fermented and packaged, then ground and brewed before serving, a process which is similar in many ways to making beer.
Some of the earliest coffee beans — which are actually considered fruit — were stolen from the African nation and grown in other parts of the world, creating more than 1,000 different types of beans. As such, she suggests experimenting with different coffee selections to find one to your liking. “You may be more inclined to drink it black rather than add condiments that actually mask the taste,” she says.
Size does matter
Since coffee drinkers are consuming an average of 2.63 cups of coffee a day, size really does matter. "Americans want the biggest bang for their buck and we live in a ‘super-size’ decade. Many Americans seem to value quantity over quality,” Fink says. And far too often we get the up-sell from the barista, offering you the 20 oz. drink for only 50 more cents. And that means trouble when you consider a 20 oz. caramel macchiato with whole milk packs a punch that will cost you a whopping 8 POINTS values.
Going big isn’t always the problem. You have to watch out for the little things, literally. Even though a splash of milk or pinch of sugar you put in your coffee might not add up to one full POINTS value, you can’t ignore it. You need to be aware that these things can add up. “If you really keep stock of every item that passed your lips, it should all balance out,” Fink says. “For instance, some food items round up to one but are closer to a half a POINTS value. Other times, items that are close to half a POINTS value round down to zero. So it should equal out in the end. Consistency (in tracking) is the name of the game.”
Food for thought
Here are a few substitutions that might make you think twice about your next latte: A 20 oz. Café Mocha with whole milk from a well-known coffee and snack chain has 12 POINTS values; a small has 7 POINTS values. To put that in perspective, you can have:
21 Hershey's kisses for 11 POINTS values
5 Oreos for 6 POINTS values
6 KFC BBQ chicken wings for 11 POINTS values
1 small fast-food hamburger for 6 POINTS values
1 large order of fast-food fries for 10 POINTS values
(For the hungry person...) Scrambled eggs made with 1 whole egg and 3 egg whites, 2 slices of whole wheat toast spread with 2 teaspoons of whipped butter, 3 slices of cooked crisp reduced-fat bacon, 1 cup of skim milk and a small clementine.
10 HEALTHY WAYS TO ENJOY SPRINGTIME
It’s springtime, a great season for being outdoors. And while you’re enjoying the warmer springtime weather, you can also help your entire family get more active and stay fit. Here are 10 great springtime activities you can try together with family and friends.
1. Bring out the bikes. Gather the family and go for a bike ride around the neighborhood or through a nearby park. Biking is an aerobic exercise, so it’s great for your cardiovascular health, says Brad Schoenfeld, president of Global Fitness Services in Scarsdale, N.Y., and author of the Women’s Home Workout Bible. A convenient aspect of aerobic exercise, says Schoenfeld, is that you can burn the same number of calories with a short, intense workout as you can exercising at a longer, more leisurely pace. Just be sure everyone wears a helmet and follows the rules of the road, says Beth Ramer, RD, a fitness and life-balance coach in Reading, Pa.
2. Take a hike. Take in the beauty of springtime with a hike through the woods. Like biking, hiking provides cardiovascular health benefits. You may also find that hiking brings mental health benefits — it’s a great way to clear your head.
3. Plan a picnic. Fill your picnic basket with lean meats, whole grains, and colorful fruits and vegetables that are bountiful in spring. You can make healthier versions of traditional picnic fare like potato salad simply by using low-fat dressings or low-fat yogurt in place of mayonnaise. Head for a park, beach, or ball field to enjoy lunch in the sun — just be sure to wear sunscreen.
4. Plant a garden. Gardening can be good exercise: Planting, hoeing, and weeding all require bending and stretching, Ramer says. Gardening also has other rewards — the freshest, tastiest foods. Vine-ripened tomatoes are a classic garden staple, and research has shown that the lycopene in tomatoes may boost immunity and prevent diseases, as well as reduce the risk of prostate cancer. If you plan your garden well, you can enjoy a healthy harvest into the fall, and a healthier body, too.
5. Romp in the park. Parks are great places to stay active. You and your family can picnic, play games, go for a walk or jog, or climb on the jungle gym. “Playing on monkey bars is a great way to improve your kids’ motor skills,” Schoenfeld says. Parents can reap the health benefits by joining in on the fun and fitness.
6. Take a trip to the zoo. Zoos are a great place to visit during the spring, when animals give birth to adorable new offspring. Walking around the zoo is also a good way to get moderate exercise.
7. Participate in a charity walk or run. There are dozens of charity races for good causes in the springtime, says soccer coach Reed Maltbie of Oxford, Ohio, a specialist in sports performance and behavior. Pick a charity you feel passionate about and sign up for the organization’s 2-mile fun run, or take on a 5K if you’re looking for more of a physical challenge. You can help yourself stay active while supporting a worthwhile cause.
8. Take a swing at golf. Whether you enjoy 18 holes of golf with friends at the country club or a round of miniature golf with your children, golf is a fun, healthy activity to enjoy in the springtime.
9. Get game. Get the family together for some kids’ games at the park. Fun family choices include badminton, Frisbee, volleyball, soccer, tag, softball, and basketball. Afterward, you can celebrate your game with a healthy treat, such as low-fat frozen yogurt or low-fat ice cream.
10. Savor a seasonal meal. Fruits and vegetables are at peak quality when they’re in season. Treat your family to a meal with the freshest produce from the local farmer’s market or grocery store. A healthy springtime meal can include a salad with seasonal lettuces and greens; grilled chicken, fish, or lean meats; seasonal vegetables like peas and asparagus; and fresh strawberries for dessert.
However you choose to be active, you will benefit most if you can increase your heart rate and break a sweat. Experts recommend at least 30 minutes of moderate activity most days of the week. Gather your family and friends and head outdoors to enjoy the many activities that springtime has to offer.
1. Bring out the bikes. Gather the family and go for a bike ride around the neighborhood or through a nearby park. Biking is an aerobic exercise, so it’s great for your cardiovascular health, says Brad Schoenfeld, president of Global Fitness Services in Scarsdale, N.Y., and author of the Women’s Home Workout Bible. A convenient aspect of aerobic exercise, says Schoenfeld, is that you can burn the same number of calories with a short, intense workout as you can exercising at a longer, more leisurely pace. Just be sure everyone wears a helmet and follows the rules of the road, says Beth Ramer, RD, a fitness and life-balance coach in Reading, Pa.
2. Take a hike. Take in the beauty of springtime with a hike through the woods. Like biking, hiking provides cardiovascular health benefits. You may also find that hiking brings mental health benefits — it’s a great way to clear your head.
3. Plan a picnic. Fill your picnic basket with lean meats, whole grains, and colorful fruits and vegetables that are bountiful in spring. You can make healthier versions of traditional picnic fare like potato salad simply by using low-fat dressings or low-fat yogurt in place of mayonnaise. Head for a park, beach, or ball field to enjoy lunch in the sun — just be sure to wear sunscreen.
4. Plant a garden. Gardening can be good exercise: Planting, hoeing, and weeding all require bending and stretching, Ramer says. Gardening also has other rewards — the freshest, tastiest foods. Vine-ripened tomatoes are a classic garden staple, and research has shown that the lycopene in tomatoes may boost immunity and prevent diseases, as well as reduce the risk of prostate cancer. If you plan your garden well, you can enjoy a healthy harvest into the fall, and a healthier body, too.
5. Romp in the park. Parks are great places to stay active. You and your family can picnic, play games, go for a walk or jog, or climb on the jungle gym. “Playing on monkey bars is a great way to improve your kids’ motor skills,” Schoenfeld says. Parents can reap the health benefits by joining in on the fun and fitness.
6. Take a trip to the zoo. Zoos are a great place to visit during the spring, when animals give birth to adorable new offspring. Walking around the zoo is also a good way to get moderate exercise.
7. Participate in a charity walk or run. There are dozens of charity races for good causes in the springtime, says soccer coach Reed Maltbie of Oxford, Ohio, a specialist in sports performance and behavior. Pick a charity you feel passionate about and sign up for the organization’s 2-mile fun run, or take on a 5K if you’re looking for more of a physical challenge. You can help yourself stay active while supporting a worthwhile cause.
8. Take a swing at golf. Whether you enjoy 18 holes of golf with friends at the country club or a round of miniature golf with your children, golf is a fun, healthy activity to enjoy in the springtime.
9. Get game. Get the family together for some kids’ games at the park. Fun family choices include badminton, Frisbee, volleyball, soccer, tag, softball, and basketball. Afterward, you can celebrate your game with a healthy treat, such as low-fat frozen yogurt or low-fat ice cream.
10. Savor a seasonal meal. Fruits and vegetables are at peak quality when they’re in season. Treat your family to a meal with the freshest produce from the local farmer’s market or grocery store. A healthy springtime meal can include a salad with seasonal lettuces and greens; grilled chicken, fish, or lean meats; seasonal vegetables like peas and asparagus; and fresh strawberries for dessert.
However you choose to be active, you will benefit most if you can increase your heart rate and break a sweat. Experts recommend at least 30 minutes of moderate activity most days of the week. Gather your family and friends and head outdoors to enjoy the many activities that springtime has to offer.
12 WORKPLACE DEPRESSION BUSTERS
By Therese Borchard
In his classic, "The Prophet," Kahlil Gibran writes: "Always you have been told that work is a curse... But I say to you that when you work you fulfill a part of earth's furthest dream, assigned to you when that dream was born."
Unfortunately Kahlil's words don't jibe with a new Australian study that found almost one in six cases of depression among working people caused by job stress, that nearly one in five (17 percent) working women suffering from depression attribute their condition to job stress and more than one in eight (13 percent) working men do the same. In the last decade, the number of American workers that say job stress is a major problem in their lives has doubled. In fact, the US Department of Health reported that 70 percent of physical and mental complaints at work are related to stress.
What do we do? Bring our Kleenex to work and hope we don't get caught crying, or give our notice with no other job in reach? Thankfully, we have a few steps between these two extremes. Here are 12 techniques that have helped me manage the workplace blues.
Let me just say this first. Chances are higher that you will feel worse if you quit than if you keep on showing up to a job that you hate. Why? If you're not working, you will have even more time to think about how much you hated your job. On top of the acute anxiety you feel when you think about how you are going to pay off your next phone, electric, and mortgage bill without the regular paycheck being deposited automatically into your bank account. And then there's the isolation of having no one to talk to during the day, because... one small detail... everyone else you know is probably working. So just sit tight until you read through, say, ten of these tips before you gladly give your notice, okay?
You know what's cool about most relaxation techniques? You can do them while you are listening to your boss give you your next assignment. Let's say, as he is telling you that he hired a nice woman half your age that you now report to, that you suddenly feel lots of tight pressure in your shoulders--naturally, because you have the desire to slug him. You relax your shoulders in a way that relieves some of that tension and tells your body that slugging him isn't an option (right now, anyway).
Then, as you walk back to your desk, where the kid right out of college hands you five assignments due by the end of the day, you can take ten deep breaths: counting to four as you inhale and to four again as you exhale. If you are allowed to listen to music or white noise at work (or if you work from your home, as I do), you might want to invest in a CD of ocean waves. Whenever I listen to mine, I take a few seconds to visualize myself on the sandy beach of Siesta Key, Florida, hunting for sea shells, a short moment to catch my sanity.
I'm not talking about your sex drive, although if you're depressed, chances are that that's off, too. I mean your BlackBerry or iPhone, or at least the "ding" noise alerting you to every new ("URGENT!") e-mail that you don't think drives you crazy but does. Trust me. When you turn it off for an afternoon, a day—or even commit to a weekend without it!--you will see that it is responsible for a sizable chunk of your madness.
It's ironic that very technological advances that were supposed to free us end up imprisoning us to our work, argues integrative doctor Roberta Lee in her astute book The Superstress Solution. In her introduction, she cites a recent survey commissioned by Support.com: 40 percent of 18- to 25-year-olds said they couldn't cope without their cell phone, yet the same students reported less stress and had lower heart rates and blood pressure when they stopped using them for three days.
You need not join the monastery. Just try turning the thing off for a few evenings and see how you feel.
Yes, I'm a tad obsessive-compulsive, but I can feel the stress in me rise and threaten explosion if I don't have a handy dandy schedule in front of me that I can follow. No one gives it to me. I make it up, and therein lies its power--I am taking control back into my own anxious hands! So, upon getting five assignments due the same week from a supervisor, I do the panic dance for 15 or 20 minutes. Then I take out my work calendar and start nailing down my deadlines. Assignment One needs to be done by lunchtime on Tuesday. Assignment Two needs to be done by Thursday morning, so that I have two full days to complete Assignment Three before the week is over. Get it? Things don't typically run that smoothly, of course, but by breaking down the goals or tasks into manageable bites, I stress less and produce more.
As a highly sensitive person, I can't work in certain atmospheres. I need a window... and proper lighting... and an assistant who will fetch me iced tea whenever I want, with lemon and not too much ice (kidding on that). But there are simple ways you can improve even the most sterile and miserable working conditions: putting a nice plant in your cubicle, hanging or framing personal photos (a recent study say that looking at pictures of loved ones reduces pain), using a 10,000 lux daylight balanced light (a lamp used for Seasonal Affective Disorder, but doesn't look any different from an average desk light). Keeping a clean desk will also help you feel less overwhelmed. I'm not going to say anything further on that. If you've ever seen my desk, you’d know why.
If I were to name the single most important lesson I learned when I was in a psych ward, it would be this: get a life outside of work. You see, pre-psych ward, I had invested all my self-esteem into my profession. Thus, each career flop set me back a considerable chunk. If a book bombed, so did my self-confidence. My goal when I left my inpatient psych program in 2006 was to get a life and to sustain that life.
I'm doing better today. I swim in a master’s program. I joined a book group. I'm involved with a moms' group at the kids' school. None of these things is related to my job. I have met a whole other set of friends aside from my fellow bloggers, editors, and writers. This gives me some cushion and insurance for the days I get crappy traffic numbers and red royalty statements, as well as inviting me to join the human race on the days I can't produce a single thing.
No doubt you're behind at work and feel like no matter how much you get done the day before, you always begin the next day at the foot of a mountain. You may very well have more work than is humanly possible for one person to accomplish. However, according to Elisha Goldstein, psychologist and author of the meditative CD Mindful Solutions for Success and Stress Reduction at Work, identifying the four zones of your work day can help you do your job in less time, which will lower your stress.
This "Attention Zones Model" was developed by Rand Stagen of the Stagen's Leadership Academy, who maintains that during our day, we are in one of four zones: a reactive zone, a proactive zone, a distracted zone, or a waste zone. The goal is to stay out of the distracted and waste zones: responding to unimportant calls and emails or killing time by surfing the web, etc. Explains Goldstein: "The cultivation of mindful awareness allows you to non-judgmentally name what is happening right now, and turn your attention to your top priorities in the moment."
Whenever I back myself into a professional rut, I call up my mentor, Mike Leach, and ask him what I should do. I can't tell you how helpful it is to vent to him about all my insecurities, fears, resentments, and confusion. He helps me lay them all out, analyze them, sort them, and then put them back together in proper order. Moreover, he offers the objective view that I need in that moment. And because he knows my history and personality quirks, he can better guide me toward a decision or plan. Usually it's to sit tight for a few days and wait for my PMS to blow over.
You need not have a mentor like I do to get guidance. You might want to blab to a good friend, a parent, a sibling, or a co-worker. Just make sure to choose someone wise who will be able to share an objective and enlightened perspective.
Guess how many Americans took two weeks of vacation last year? A measly 14 percent. Huffington Post blogger Keri Henley lists some other surprising statistics in her post Why Americans Are the Worst Vacationers: Even though Europeans work 300 fewer hours than Americans (most get between four and six weeks of paid vacation), the level of productivity per worker is the same, or slightly higher than ours; and 137 other countries are ahead of us in guaranteeing at least some vacation time. Writes Henley: "Vacations are not just luxuries, or pithy pastimes for the rich. Statistics are showing that other countries who take regular vacations are happier, and live longer than we do."
Vacations protect us from job burnout. Often times we emerge from a break with a new perspective that can help us navigate through the maze of impending deadlines. Whenever I shut down for a few weeks, I always come back to the page with a clearer mission and renewed passion.
There certainly are work situations you want to leave. I should have left my first "real job" sooner. After being cut down every day for nine months, my self-esteem had plunged to below sea level, and it took me years to build up my self-confidence. In her book, Toxic Work, Barbara Bailey Reinhold writes: "The syndrome of toxic work overtakes you when what's happening to you at work causes protracted bouts of distress, culminating in emotional suffering or physical symptoms and heightened by the perceived inability to stop the pain and move on to find or create a more rewarding situation."
Again, this is where a mentor or advisor of some sort is very helpful. He or she may be able to identify some possible solutions within your toxic work situation, or provide you with the motivation and support you need to leave.
One of the ways we become more resilient in our work environments, argues psychologist Robert Wicks, is by identifying the levels of burnout in our jobs. In his book, Bounce: Living the Resilient Life, Wicks lists the symptoms of work burnout: frustration, apathy, helplessness, impatience, cynicism, a significant decline in one's professional self-esteem and confidence, feeling overwhelmed, and being unable to experience pleasure.
A person who is experiencing level-one burnout may experience mild symptoms here and there. At the second level, the symptoms become more regular and acute. By the third level, the person's symptoms are chronic and some kind of physical illness has usually developed. Wicks argues that we need to take preventative measures and identify the first two levels of burnout in our work, because once we cross the third level, recovery entails considerable time and effort.
In her book, Listen: Trusting Your Inner Voice in Times of Crisis, author Lynn Robinson coaches us on how to identify our intuitive voice, or gut feeling. She tells us to pay attention to body signals: Excitement, enthusiasm, and energy all say "Go for it, Girlfriend!" Boredom, anxiety, and resentment mark a dead end. In one of her exercises, Robinson instructs us to imagine ourselves having made a decision that we are deliberating on today. Once we have made the decision, how do we feel? Excited? Nauseous? Then she tells us to imagine ourselves a year from the time we made our decision. Are we glad we made that decision? Has our life improved? How are we feeling? What do our friends and family say?
Along these lines, I think anything we can do to identify and hear our gut instincts is going to help us out of any workplace—or life—rut. We may never love our jobs or whistle at work (you know people who do that, right?), but tuning into our instincts may help us increase our odds of finding some satisfaction and fulfillment in the hours we sit in front of a computer or a supervisor.
In his classic, "The Prophet," Kahlil Gibran writes: "Always you have been told that work is a curse... But I say to you that when you work you fulfill a part of earth's furthest dream, assigned to you when that dream was born."
Unfortunately Kahlil's words don't jibe with a new Australian study that found almost one in six cases of depression among working people caused by job stress, that nearly one in five (17 percent) working women suffering from depression attribute their condition to job stress and more than one in eight (13 percent) working men do the same. In the last decade, the number of American workers that say job stress is a major problem in their lives has doubled. In fact, the US Department of Health reported that 70 percent of physical and mental complaints at work are related to stress.
What do we do? Bring our Kleenex to work and hope we don't get caught crying, or give our notice with no other job in reach? Thankfully, we have a few steps between these two extremes. Here are 12 techniques that have helped me manage the workplace blues.
Let me just say this first. Chances are higher that you will feel worse if you quit than if you keep on showing up to a job that you hate. Why? If you're not working, you will have even more time to think about how much you hated your job. On top of the acute anxiety you feel when you think about how you are going to pay off your next phone, electric, and mortgage bill without the regular paycheck being deposited automatically into your bank account. And then there's the isolation of having no one to talk to during the day, because... one small detail... everyone else you know is probably working. So just sit tight until you read through, say, ten of these tips before you gladly give your notice, okay?
You know what's cool about most relaxation techniques? You can do them while you are listening to your boss give you your next assignment. Let's say, as he is telling you that he hired a nice woman half your age that you now report to, that you suddenly feel lots of tight pressure in your shoulders--naturally, because you have the desire to slug him. You relax your shoulders in a way that relieves some of that tension and tells your body that slugging him isn't an option (right now, anyway).
Then, as you walk back to your desk, where the kid right out of college hands you five assignments due by the end of the day, you can take ten deep breaths: counting to four as you inhale and to four again as you exhale. If you are allowed to listen to music or white noise at work (or if you work from your home, as I do), you might want to invest in a CD of ocean waves. Whenever I listen to mine, I take a few seconds to visualize myself on the sandy beach of Siesta Key, Florida, hunting for sea shells, a short moment to catch my sanity.
I'm not talking about your sex drive, although if you're depressed, chances are that that's off, too. I mean your BlackBerry or iPhone, or at least the "ding" noise alerting you to every new ("URGENT!") e-mail that you don't think drives you crazy but does. Trust me. When you turn it off for an afternoon, a day—or even commit to a weekend without it!--you will see that it is responsible for a sizable chunk of your madness.
It's ironic that very technological advances that were supposed to free us end up imprisoning us to our work, argues integrative doctor Roberta Lee in her astute book The Superstress Solution. In her introduction, she cites a recent survey commissioned by Support.com: 40 percent of 18- to 25-year-olds said they couldn't cope without their cell phone, yet the same students reported less stress and had lower heart rates and blood pressure when they stopped using them for three days.
You need not join the monastery. Just try turning the thing off for a few evenings and see how you feel.
Yes, I'm a tad obsessive-compulsive, but I can feel the stress in me rise and threaten explosion if I don't have a handy dandy schedule in front of me that I can follow. No one gives it to me. I make it up, and therein lies its power--I am taking control back into my own anxious hands! So, upon getting five assignments due the same week from a supervisor, I do the panic dance for 15 or 20 minutes. Then I take out my work calendar and start nailing down my deadlines. Assignment One needs to be done by lunchtime on Tuesday. Assignment Two needs to be done by Thursday morning, so that I have two full days to complete Assignment Three before the week is over. Get it? Things don't typically run that smoothly, of course, but by breaking down the goals or tasks into manageable bites, I stress less and produce more.
As a highly sensitive person, I can't work in certain atmospheres. I need a window... and proper lighting... and an assistant who will fetch me iced tea whenever I want, with lemon and not too much ice (kidding on that). But there are simple ways you can improve even the most sterile and miserable working conditions: putting a nice plant in your cubicle, hanging or framing personal photos (a recent study say that looking at pictures of loved ones reduces pain), using a 10,000 lux daylight balanced light (a lamp used for Seasonal Affective Disorder, but doesn't look any different from an average desk light). Keeping a clean desk will also help you feel less overwhelmed. I'm not going to say anything further on that. If you've ever seen my desk, you’d know why.
If I were to name the single most important lesson I learned when I was in a psych ward, it would be this: get a life outside of work. You see, pre-psych ward, I had invested all my self-esteem into my profession. Thus, each career flop set me back a considerable chunk. If a book bombed, so did my self-confidence. My goal when I left my inpatient psych program in 2006 was to get a life and to sustain that life.
I'm doing better today. I swim in a master’s program. I joined a book group. I'm involved with a moms' group at the kids' school. None of these things is related to my job. I have met a whole other set of friends aside from my fellow bloggers, editors, and writers. This gives me some cushion and insurance for the days I get crappy traffic numbers and red royalty statements, as well as inviting me to join the human race on the days I can't produce a single thing.
No doubt you're behind at work and feel like no matter how much you get done the day before, you always begin the next day at the foot of a mountain. You may very well have more work than is humanly possible for one person to accomplish. However, according to Elisha Goldstein, psychologist and author of the meditative CD Mindful Solutions for Success and Stress Reduction at Work, identifying the four zones of your work day can help you do your job in less time, which will lower your stress.
This "Attention Zones Model" was developed by Rand Stagen of the Stagen's Leadership Academy, who maintains that during our day, we are in one of four zones: a reactive zone, a proactive zone, a distracted zone, or a waste zone. The goal is to stay out of the distracted and waste zones: responding to unimportant calls and emails or killing time by surfing the web, etc. Explains Goldstein: "The cultivation of mindful awareness allows you to non-judgmentally name what is happening right now, and turn your attention to your top priorities in the moment."
Whenever I back myself into a professional rut, I call up my mentor, Mike Leach, and ask him what I should do. I can't tell you how helpful it is to vent to him about all my insecurities, fears, resentments, and confusion. He helps me lay them all out, analyze them, sort them, and then put them back together in proper order. Moreover, he offers the objective view that I need in that moment. And because he knows my history and personality quirks, he can better guide me toward a decision or plan. Usually it's to sit tight for a few days and wait for my PMS to blow over.
You need not have a mentor like I do to get guidance. You might want to blab to a good friend, a parent, a sibling, or a co-worker. Just make sure to choose someone wise who will be able to share an objective and enlightened perspective.
Guess how many Americans took two weeks of vacation last year? A measly 14 percent. Huffington Post blogger Keri Henley lists some other surprising statistics in her post Why Americans Are the Worst Vacationers: Even though Europeans work 300 fewer hours than Americans (most get between four and six weeks of paid vacation), the level of productivity per worker is the same, or slightly higher than ours; and 137 other countries are ahead of us in guaranteeing at least some vacation time. Writes Henley: "Vacations are not just luxuries, or pithy pastimes for the rich. Statistics are showing that other countries who take regular vacations are happier, and live longer than we do."
Vacations protect us from job burnout. Often times we emerge from a break with a new perspective that can help us navigate through the maze of impending deadlines. Whenever I shut down for a few weeks, I always come back to the page with a clearer mission and renewed passion.
There certainly are work situations you want to leave. I should have left my first "real job" sooner. After being cut down every day for nine months, my self-esteem had plunged to below sea level, and it took me years to build up my self-confidence. In her book, Toxic Work, Barbara Bailey Reinhold writes: "The syndrome of toxic work overtakes you when what's happening to you at work causes protracted bouts of distress, culminating in emotional suffering or physical symptoms and heightened by the perceived inability to stop the pain and move on to find or create a more rewarding situation."
Again, this is where a mentor or advisor of some sort is very helpful. He or she may be able to identify some possible solutions within your toxic work situation, or provide you with the motivation and support you need to leave.
One of the ways we become more resilient in our work environments, argues psychologist Robert Wicks, is by identifying the levels of burnout in our jobs. In his book, Bounce: Living the Resilient Life, Wicks lists the symptoms of work burnout: frustration, apathy, helplessness, impatience, cynicism, a significant decline in one's professional self-esteem and confidence, feeling overwhelmed, and being unable to experience pleasure.
A person who is experiencing level-one burnout may experience mild symptoms here and there. At the second level, the symptoms become more regular and acute. By the third level, the person's symptoms are chronic and some kind of physical illness has usually developed. Wicks argues that we need to take preventative measures and identify the first two levels of burnout in our work, because once we cross the third level, recovery entails considerable time and effort.
In her book, Listen: Trusting Your Inner Voice in Times of Crisis, author Lynn Robinson coaches us on how to identify our intuitive voice, or gut feeling. She tells us to pay attention to body signals: Excitement, enthusiasm, and energy all say "Go for it, Girlfriend!" Boredom, anxiety, and resentment mark a dead end. In one of her exercises, Robinson instructs us to imagine ourselves having made a decision that we are deliberating on today. Once we have made the decision, how do we feel? Excited? Nauseous? Then she tells us to imagine ourselves a year from the time we made our decision. Are we glad we made that decision? Has our life improved? How are we feeling? What do our friends and family say?
Along these lines, I think anything we can do to identify and hear our gut instincts is going to help us out of any workplace—or life—rut. We may never love our jobs or whistle at work (you know people who do that, right?), but tuning into our instincts may help us increase our odds of finding some satisfaction and fulfillment in the hours we sit in front of a computer or a supervisor.
Sunday, April 25, 2010
GOD'S CAKE
Sometimes we wonder, 'What did I do to deserve this?' or 'Why did God have to do this to me?' Here is a wonderful explanation! A daughter is telling her Mother how everything is going wrong, she's failing algebra, her boyfriend broke up with her and her best friend is moving away.
Meanwhile, her Mother is baking a cake and asks her daughter if she would like a snack, and the daughter says, 'Absolutely Mom, I love your cake.'
'Here, have some cooking oil,' her Mother offers.
'Yuck' says her daughter.
'How about a couple raw eggs?' 'Gross, Mom!'
'Would you like some flour then? Or maybe baking soda?'
'Mom, those are all yucky!'
To which the mother replies: 'Yes , all those things seem bad all by themselves. But when they are put together in the right way, they make a wonderfully delicious cake! '
God works the same way. Many times we wonder why He would let us go through such bad and difficult times. But God knows that when He puts these things all in His order, they always work for good! We just have to trust Him and, eventually, they will all make something wonderful!
God is crazy about you. He sends you flowers every spring and a sunrise every morning. Whenever you want to talk, He'll listen. He can live anywhere in the universe, and He chose your heart.
Life may not be the party we hoped for, but while we are here we might as well dance!
I hope your day is a piece of cake!
Meanwhile, her Mother is baking a cake and asks her daughter if she would like a snack, and the daughter says, 'Absolutely Mom, I love your cake.'
'Here, have some cooking oil,' her Mother offers.
'Yuck' says her daughter.
'How about a couple raw eggs?' 'Gross, Mom!'
'Would you like some flour then? Or maybe baking soda?'
'Mom, those are all yucky!'
To which the mother replies: 'Yes , all those things seem bad all by themselves. But when they are put together in the right way, they make a wonderfully delicious cake! '
God works the same way. Many times we wonder why He would let us go through such bad and difficult times. But God knows that when He puts these things all in His order, they always work for good! We just have to trust Him and, eventually, they will all make something wonderful!
God is crazy about you. He sends you flowers every spring and a sunrise every morning. Whenever you want to talk, He'll listen. He can live anywhere in the universe, and He chose your heart.
Life may not be the party we hoped for, but while we are here we might as well dance!
I hope your day is a piece of cake!
STRAWBERRY MANGO SMOOTHIE
POINTS® value | 3
Servings | 2
Preparation Time | 5 min
Cooking Time | 0 min
Level of Difficulty | Easy
Goes down real smooth. A sweet, creamy way to fuel up in the morning or energize your afternoon.
Ingredients
• 8 oz unsweetened frozen strawberries
• 4 oz Colombo Low Fat Vanilla Yogurt, or other brand
• 1/2 cup(s) fruit juice, mango-variety
• 1 Tbsp honey
Instructions
• Combine all ingredients in a blender; blend on high for 1 to 2 minutes. Yields about 1 cup per serving.
Notes
If your blender isn't strong enough to process the fully frozen strawberries, let them defrost slightly before using.
Swap fresh strawberries for frozen if desired. Just make sure to add some ice cubes to the blender before processing.
If your berries are super sweet, feel free to omit the honey (changes the POINTS value to 2 per serving).
Servings | 2
Preparation Time | 5 min
Cooking Time | 0 min
Level of Difficulty | Easy
Goes down real smooth. A sweet, creamy way to fuel up in the morning or energize your afternoon.
Ingredients
• 8 oz unsweetened frozen strawberries
• 4 oz Colombo Low Fat Vanilla Yogurt, or other brand
• 1/2 cup(s) fruit juice, mango-variety
• 1 Tbsp honey
Instructions
• Combine all ingredients in a blender; blend on high for 1 to 2 minutes. Yields about 1 cup per serving.
Notes
If your blender isn't strong enough to process the fully frozen strawberries, let them defrost slightly before using.
Swap fresh strawberries for frozen if desired. Just make sure to add some ice cubes to the blender before processing.
If your berries are super sweet, feel free to omit the honey (changes the POINTS value to 2 per serving).
MANAGING ASTHMA
If you’ve just been diagnosed with asthma or you have recently been experiencing symptom flare-ups, you’ll be relieved to know proper management of your condition is within your reach.
“The majority of people with asthma [can] lead a normal and symptom-free life as long as their condition is managed properly,” says David Rosenstreich, MD, chief of the division of allergy and immunology at the Montefiore Medical Center in the Bronx, NY. “Patients should not be satisfied with being symptomatic.”
Read the article below
See a specialist
One of the best ways to ensure you receive proper care is to see an asthma specialist.
“You should see a specialist if you are experiencing more than occasional wheezing, chronic cough [for more than] six weeks, shortness of breath, an inability to exercise, or if you’re waking up at night with problems breathing,” says Mike Kaliner, MD, medical director at the Institute for Allergy & Asthma, and clinical professor of medicine at the George Washington University School of Medicine in Washington, DC.
A specialist, either an allergist or pulmonologist, can address underlying problems associated with asthma such as allergies, sinusitis or obesity. They can also see if you might have other co-existing conditions that impact your breathing, such as snoring, obstructive sleep apnea, or gastroesophageal reflux disease (GERD), also called acid reflux.
Making sure that potentially related or co-existing conditions are properly treated helps your doctor to prescribe the appropriate amount of asthma medication.
Unfortunately, some asthma medications might cause weight gain, namely oral corticosteroids. “However, enough drug options exist that if you are trying to drop extra pounds, you should be able to treat your asthma without having to contend with this side effect,” says Dr. Rosenstreich.
Improve your environment
In addition to seeing a specialist, you can also make some changes to your environment to reduce asthma triggers.
For example, sleeping in an allergen-free bedroom, without water leaks, mold spore contamination or items that collect dust such as rugs or heavy drapes, should help. Making sure your bedroom is free of dust mites can also help you breathe freely, as can addressing any cockroach problems you might have. (For more information on environmental triggers, see Asthma 101.)
If you have cat or dog allergies, keeping pets out of the bedroom and using a HEPA filter can deter asthma symptoms.
Avoiding cigarette smoke and not spending much time outside on days when pollution or pollen levels are high can also help you to avoid as asthma episode.
Lose weight
Losing weight can also help reduce your asthma symptoms. While the relationship between asthma and weight is not completely understood, more weight on your chest may make it harder for it to expand and create difficulty breathing.
In addition to following a healthy diet to shed pounds, you may want to limit or avoid manufactured foods that contain a lot of artificial color or preservatives, which can make food allergy symptoms and, in turn, asthma worse.
Exercise can also be a part of your weight-loss plan as long as you manage your asthma to avoid a flare-up. If you’re obese, have asthma and want to start exercising, be sure to see an asthma specialist, who will check how well your lungs are working with a spirometer, determine what treatment you might need and what level of physical activity is best for you.
Usually asthma patients are able to exercise without a flare-up if they use a prescribed quick-relief bronchodilator 10 to 15 minutes before physical activity.
Once you have the right treatment, “you can exercise to your limits, but you don't want to start off running a marathon,” says Dr. Rosenstreich.
The American Council on Exercise recommends walking or swimming for people with asthma because these activities are low intensity. Running and higher-intensity sports may need to be taken on gradually.
“With asthma you get a warning that you're exceeding your capacity,” said Dr. Rosenstreich. “If your chest gets tight and you start to cough, you should stop.”
Whatever exercise you and your doctor decide is safe, spending about 10 to 15 minutes warming up before physical activity and cooling down afterward can help you avoid asthma flare-ups. So can listening to your body and resting when you need to.
As you lose weight and your exercise tolerance increases, you should start noticing a reduction in asthma symptoms and will be on your way to a healthier you.
“The majority of people with asthma [can] lead a normal and symptom-free life as long as their condition is managed properly,” says David Rosenstreich, MD, chief of the division of allergy and immunology at the Montefiore Medical Center in the Bronx, NY. “Patients should not be satisfied with being symptomatic.”
Read the article below
See a specialist
One of the best ways to ensure you receive proper care is to see an asthma specialist.
“You should see a specialist if you are experiencing more than occasional wheezing, chronic cough [for more than] six weeks, shortness of breath, an inability to exercise, or if you’re waking up at night with problems breathing,” says Mike Kaliner, MD, medical director at the Institute for Allergy & Asthma, and clinical professor of medicine at the George Washington University School of Medicine in Washington, DC.
A specialist, either an allergist or pulmonologist, can address underlying problems associated with asthma such as allergies, sinusitis or obesity. They can also see if you might have other co-existing conditions that impact your breathing, such as snoring, obstructive sleep apnea, or gastroesophageal reflux disease (GERD), also called acid reflux.
Making sure that potentially related or co-existing conditions are properly treated helps your doctor to prescribe the appropriate amount of asthma medication.
Unfortunately, some asthma medications might cause weight gain, namely oral corticosteroids. “However, enough drug options exist that if you are trying to drop extra pounds, you should be able to treat your asthma without having to contend with this side effect,” says Dr. Rosenstreich.
Improve your environment
In addition to seeing a specialist, you can also make some changes to your environment to reduce asthma triggers.
For example, sleeping in an allergen-free bedroom, without water leaks, mold spore contamination or items that collect dust such as rugs or heavy drapes, should help. Making sure your bedroom is free of dust mites can also help you breathe freely, as can addressing any cockroach problems you might have. (For more information on environmental triggers, see Asthma 101.)
If you have cat or dog allergies, keeping pets out of the bedroom and using a HEPA filter can deter asthma symptoms.
Avoiding cigarette smoke and not spending much time outside on days when pollution or pollen levels are high can also help you to avoid as asthma episode.
Lose weight
Losing weight can also help reduce your asthma symptoms. While the relationship between asthma and weight is not completely understood, more weight on your chest may make it harder for it to expand and create difficulty breathing.
In addition to following a healthy diet to shed pounds, you may want to limit or avoid manufactured foods that contain a lot of artificial color or preservatives, which can make food allergy symptoms and, in turn, asthma worse.
Exercise can also be a part of your weight-loss plan as long as you manage your asthma to avoid a flare-up. If you’re obese, have asthma and want to start exercising, be sure to see an asthma specialist, who will check how well your lungs are working with a spirometer, determine what treatment you might need and what level of physical activity is best for you.
Usually asthma patients are able to exercise without a flare-up if they use a prescribed quick-relief bronchodilator 10 to 15 minutes before physical activity.
Once you have the right treatment, “you can exercise to your limits, but you don't want to start off running a marathon,” says Dr. Rosenstreich.
The American Council on Exercise recommends walking or swimming for people with asthma because these activities are low intensity. Running and higher-intensity sports may need to be taken on gradually.
“With asthma you get a warning that you're exceeding your capacity,” said Dr. Rosenstreich. “If your chest gets tight and you start to cough, you should stop.”
Whatever exercise you and your doctor decide is safe, spending about 10 to 15 minutes warming up before physical activity and cooling down afterward can help you avoid asthma flare-ups. So can listening to your body and resting when you need to.
As you lose weight and your exercise tolerance increases, you should start noticing a reduction in asthma symptoms and will be on your way to a healthier you.
LEARN THE LINGO OF OSTEOARTHRITIS
Understand common terms and health jargon relevant to this bone disease.
JANUARY 2008—We all know what a joint is—or do we? When a condition like osteoarthritis makes it difficult to walk, grasp, or exercise easily, we suddenly have a new appreciation for how our joints make fluid movement possible, and may question what's going on now to make it so difficult. Whether you're seeing a physician to determine what's causing your aching knees or just want to know more about how your joints work, you'll want to be familiar with these common terms.
Bouchard's Nodes
These are bony knobs that develop on the middle joints of fingers affected with osteoarthritis, causing them to ache and become gnarled.
Cartilage
A firm, slippery rubber-like material covering the ends of bones that reduces joint friction and absorbs shock
Chondroitin Sulfate
A substance found in cartilage that is thought to draw fluid into the cartilage. (Chondroitin supplements are sometimes taken with glucosamine to treat osteoarthritis symptoms—make sure to talk to your doctor before beginning a supplement regimen.)
Glucosamine
This is a substance in the body that contributes to the formation and repair of cartilage (it's Ssometimes taken by people with osteoarthritis as a nutritional supplement to help rebuild cartilage and relieve pain—-the research to support their use is mixed so make sure to talk to your doctor before taking).
Heberden's Nodes
Similar to Bouchard's nodes, these bony knobs form on the joints of fingers closest to the nails in hands affected with osteoarthritis.
Hyaluronic Acid
A substance occurring naturally in the body that makes joint fluid slippery.
Joint
An area where two bones meet, which may include a cavity lined by the synovium and filled with a small amount of synovial fluid.
Joint Capsule
A tough membrane that encloses the bones and other parts of a joint in a sac.
Osteophytes (also Bone Spurs)
Small bony growths that can develop on the edges of a joint affected by osteoarthritis.
Synovial Fluid
A slippery fluid that lubricates joints to facilitate movement and keep the cartilage smooth and healthy.
Synovium
A thin membrane that lines a joint and secretes synovial fluid.
On the Move
These are some common terms you'll hear when you and your doctor plan an exercise regimen to lesson the symptoms of osteoarthritis.
Aerobic Exercises
Exercises that improve cardiovascular fitness and the body's overall functioning.
Aquatherapy (also Hydrotherapy or Water Therapy)
A program of specialized exercises done in a pool, which reduces the amount of weight supported by joints affected with osteoarthritis.
Isometrics
Strengthening exercises that flex and relax muscles without bending joints.
Isotonics
Strengthening exercises that include moving the joints and incorporate repetition and resistance.
Range-of-motion Exercises (also Stretching or Flexibility Exercises)
Exercises in which joints are gently bent and straightened to maintain and increase joint mobility and flexibility.
Strengthening Exercises
Exercises that maintain or increase muscle strength, which in turn helps to support and protect joints affected by osteoarthritis
Osteoarthritis Procedures and Medicines
Besides losing weight and undertaking a regular exercise program, there are a number of ways to combat osteoarthritis. Expect to hear some of these terms when talking with your doctor about more intensive treatment options.
Acetaminophen
A common pain-relief medication available without a prescription that is often used to counter the pain associated with osteoarthritis.
Arthrocentesis (also Joint Aspiration)
A procedure in which a syringe draws fluid from an inflamed joint to help diagnose the condition and diminish pain by reducing pressure within the joint.
Arthroplasty
Surgery that removes the diseased portions of a joint.
Corticosteroids (also Steroids)
Anti-inflammatory drugs that are similar to hydrocortisone, a hormone occurring naturally in the body, and that temporarily reduce inflammation and pain associated with osteoarthritis when injected into affected joints.
Cortisone
An anti-inflammatory corticosteroid .
COX-2 Inhibitors
A new class of nonsteroidal anti-inflammatory drugs used to relieve inflammation and pain that are available only with a prescription.
Hyaluronic Acid Substitutes (also Viscosupplements)
Thick fluids injected into a knee affected with osteoarthritis to increase lubrication, thereby improving joint mobility and reducing pain.
Joint Replacement Surgery
Surgery that replaces natural joints with synthetic ones to restore function in a joint severely affected by osteoarthritis.
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)
A class of medications common in osteoarthritis treatment that ease pain and inflammation, many of which—ibuprofen (Advil, Motrin), ketoprofen (Orudis, Oruvail), and naproxen sodium (Aleve)—are available over the counter.
JANUARY 2008—We all know what a joint is—or do we? When a condition like osteoarthritis makes it difficult to walk, grasp, or exercise easily, we suddenly have a new appreciation for how our joints make fluid movement possible, and may question what's going on now to make it so difficult. Whether you're seeing a physician to determine what's causing your aching knees or just want to know more about how your joints work, you'll want to be familiar with these common terms.
Bouchard's Nodes
These are bony knobs that develop on the middle joints of fingers affected with osteoarthritis, causing them to ache and become gnarled.
Cartilage
A firm, slippery rubber-like material covering the ends of bones that reduces joint friction and absorbs shock
Chondroitin Sulfate
A substance found in cartilage that is thought to draw fluid into the cartilage. (Chondroitin supplements are sometimes taken with glucosamine to treat osteoarthritis symptoms—make sure to talk to your doctor before beginning a supplement regimen.)
Glucosamine
This is a substance in the body that contributes to the formation and repair of cartilage (it's Ssometimes taken by people with osteoarthritis as a nutritional supplement to help rebuild cartilage and relieve pain—-the research to support their use is mixed so make sure to talk to your doctor before taking).
Heberden's Nodes
Similar to Bouchard's nodes, these bony knobs form on the joints of fingers closest to the nails in hands affected with osteoarthritis.
Hyaluronic Acid
A substance occurring naturally in the body that makes joint fluid slippery.
Joint
An area where two bones meet, which may include a cavity lined by the synovium and filled with a small amount of synovial fluid.
Joint Capsule
A tough membrane that encloses the bones and other parts of a joint in a sac.
Osteophytes (also Bone Spurs)
Small bony growths that can develop on the edges of a joint affected by osteoarthritis.
Synovial Fluid
A slippery fluid that lubricates joints to facilitate movement and keep the cartilage smooth and healthy.
Synovium
A thin membrane that lines a joint and secretes synovial fluid.
On the Move
These are some common terms you'll hear when you and your doctor plan an exercise regimen to lesson the symptoms of osteoarthritis.
Aerobic Exercises
Exercises that improve cardiovascular fitness and the body's overall functioning.
Aquatherapy (also Hydrotherapy or Water Therapy)
A program of specialized exercises done in a pool, which reduces the amount of weight supported by joints affected with osteoarthritis.
Isometrics
Strengthening exercises that flex and relax muscles without bending joints.
Isotonics
Strengthening exercises that include moving the joints and incorporate repetition and resistance.
Range-of-motion Exercises (also Stretching or Flexibility Exercises)
Exercises in which joints are gently bent and straightened to maintain and increase joint mobility and flexibility.
Strengthening Exercises
Exercises that maintain or increase muscle strength, which in turn helps to support and protect joints affected by osteoarthritis
Osteoarthritis Procedures and Medicines
Besides losing weight and undertaking a regular exercise program, there are a number of ways to combat osteoarthritis. Expect to hear some of these terms when talking with your doctor about more intensive treatment options.
Acetaminophen
A common pain-relief medication available without a prescription that is often used to counter the pain associated with osteoarthritis.
Arthrocentesis (also Joint Aspiration)
A procedure in which a syringe draws fluid from an inflamed joint to help diagnose the condition and diminish pain by reducing pressure within the joint.
Arthroplasty
Surgery that removes the diseased portions of a joint.
Corticosteroids (also Steroids)
Anti-inflammatory drugs that are similar to hydrocortisone, a hormone occurring naturally in the body, and that temporarily reduce inflammation and pain associated with osteoarthritis when injected into affected joints.
Cortisone
An anti-inflammatory corticosteroid .
COX-2 Inhibitors
A new class of nonsteroidal anti-inflammatory drugs used to relieve inflammation and pain that are available only with a prescription.
Hyaluronic Acid Substitutes (also Viscosupplements)
Thick fluids injected into a knee affected with osteoarthritis to increase lubrication, thereby improving joint mobility and reducing pain.
Joint Replacement Surgery
Surgery that replaces natural joints with synthetic ones to restore function in a joint severely affected by osteoarthritis.
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)
A class of medications common in osteoarthritis treatment that ease pain and inflammation, many of which—ibuprofen (Advil, Motrin), ketoprofen (Orudis, Oruvail), and naproxen sodium (Aleve)—are available over the counter.
LEARN THE LINGO OF DIABETES
Diabetes is a complex illness, especially when you consider the multiple forms and confusing terminology.
JANUARY, 2008—Here's a primer to help you get a grasp on the key issues.
Just the Facts
Glucose
Sugar, which the body's cells use for immediate energy and stores for the future. After eating, blood glucose levels rise. Without insulin, blood glucose builds up in the blood.
Insulin
A hormone, produced by the pancreas that helps move glucose from the bloodstream to the cells.
Diagnoses and Conditions
Type 1 Diabetes
An autoimmune disorder that requires insulin to control. The immune system attacks the insulin-producing cells of the pancreas so that the pancreas produces little or no insulin. Formerly called juvenile diabetes, it often develops in childhood and accounts for 5 to 10 percent of diagnosed cases of diabetes.
Type 2 Diabetes
The most common form of diabetes (90 to 95 percent), in which the body fails to produce enough insulin or the body is insulin resistant; i.e., the cells don't use the insulin properly. Can be controlled with oral meds, or even reversed, with diet, weight loss and exercise.
Insulin Resistance
A precursor of type 2 diabetes. When cells don't respond properly to the insulin that the body produces, sugar cannot move from the bloodstream to the cells. The pancreas produces extra insulin to compensate, but eventually it may be unable to do so.
Prediabetes
Often a precursor to full-blown diabetes, but can be reversible with weight loss and a proper diet. Prediabetes is diagnosed when blood-sugar levels are elevated but not yet defined as diabetic.
Metabolic Syndrome
A cluster of conditions, including high blood sugar, high cholesterol, high blood pressure, elevated triglycerides and a large midsection (fat deposits at the waistline), which increase the risk of cardiovascular disease and type 2 diabetes.
Risk Factors
If you're overweight your chances of developing diabetes is already elevated, but other factors increase your risk. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), your risk of developing type 2 diabetes is above average if:
You're over age 45
You have a parent or sibling with diabetes
You are of Native Alaskan, American Indian, African American, Hispanic/Latino, Asian American or Pacific Island descent.
You have high blood pressure
You have high LDL ("bad") cholesterol, low HDL ("good") cholesterol and/or high triglyceride levels
You exercise less than three times per week
You have had cardiovascular disease
You have been diagnosed with prediabetes
JANUARY, 2008—Here's a primer to help you get a grasp on the key issues.
Just the Facts
Glucose
Sugar, which the body's cells use for immediate energy and stores for the future. After eating, blood glucose levels rise. Without insulin, blood glucose builds up in the blood.
Insulin
A hormone, produced by the pancreas that helps move glucose from the bloodstream to the cells.
Diagnoses and Conditions
Type 1 Diabetes
An autoimmune disorder that requires insulin to control. The immune system attacks the insulin-producing cells of the pancreas so that the pancreas produces little or no insulin. Formerly called juvenile diabetes, it often develops in childhood and accounts for 5 to 10 percent of diagnosed cases of diabetes.
Type 2 Diabetes
The most common form of diabetes (90 to 95 percent), in which the body fails to produce enough insulin or the body is insulin resistant; i.e., the cells don't use the insulin properly. Can be controlled with oral meds, or even reversed, with diet, weight loss and exercise.
Insulin Resistance
A precursor of type 2 diabetes. When cells don't respond properly to the insulin that the body produces, sugar cannot move from the bloodstream to the cells. The pancreas produces extra insulin to compensate, but eventually it may be unable to do so.
Prediabetes
Often a precursor to full-blown diabetes, but can be reversible with weight loss and a proper diet. Prediabetes is diagnosed when blood-sugar levels are elevated but not yet defined as diabetic.
Metabolic Syndrome
A cluster of conditions, including high blood sugar, high cholesterol, high blood pressure, elevated triglycerides and a large midsection (fat deposits at the waistline), which increase the risk of cardiovascular disease and type 2 diabetes.
Risk Factors
If you're overweight your chances of developing diabetes is already elevated, but other factors increase your risk. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), your risk of developing type 2 diabetes is above average if:
You're over age 45
You have a parent or sibling with diabetes
You are of Native Alaskan, American Indian, African American, Hispanic/Latino, Asian American or Pacific Island descent.
You have high blood pressure
You have high LDL ("bad") cholesterol, low HDL ("good") cholesterol and/or high triglyceride levels
You exercise less than three times per week
You have had cardiovascular disease
You have been diagnosed with prediabetes
GERD: PREVENTION
Gastroesophageal Reflux Disease is the result of a whole lot of chronic acid reflux, or heartburn. And it’s no laughing matter: besides the fact that it’s uncomfortable, it can be the culprit behind other, even more serious problems in the GI tract. Ouch!
Gastroesophageal Reflux Disease is the result of a whole lot of chronic acid reflux, or heartburn. And it’s no laughing matter: besides the fact that it’s uncomfortable, it can be the culprit behind other, even more serious problems in the GI tract. Ouch!
Read the article below
Gastroesophageal Reflux Disease is the result of a whole lot of chronic acid reflux, or heartburn. And it's no laughing matter: besides the fact that it's uncomfortable, it can be the culprit behind other, even more serious problems in the GI tract. Ouch!
For a few people, the tendency for acid to reflux into the esophagus just happens, and for others lifestyle choices make flare-ups more likely.
So, if heartburn tends to knock at your door, your best bet is to not open it. Avoid things that are likely to make it worse, and do things that may make it better. Even better, make choices that reduce the likelihood it'll come around at all.
If you experience heartburn symptoms you should see a doctor for a personalized treatment plan. He or she may mention the following measures, too.
DO lose weight. Extra weight increases pressure in your abdomen, which makes it more likely that acid will reflux back into your esophagus. And, says David Peura, MD, a professor of internal medicine at University of Virginia and past president of the American Gastroenterological Association, excess fat also delays emptying of the stomach; having a stomach full of food adds even more upward pressure. "Even small degrees of weight loss can help you control your symptoms, or can make them less frequent," says Peura.
DON'T smoke. Smoking dries out saliva, and saliva plays an important role in the work that your esophagus and stomach do. (It contains bicarbon, which neutralizes acid.)
DO wear looser clothing. Tight clothing can promote reflux of acid contents, warns the National Heartburn Alliance.
DO avoid fatty foods. "When you put fat into a stomach, the emptying is delayed," says Peura. "Things that aren't going south as fast as they should, go north instead." Also, says Stuart Spechler, MD, chief of the division of gastroenterology at Dallas VA Medical Center, "fatty foods tend to weaken the valve (between the stomach and the esophagus)."
DO eat smaller meals, for the same reason that you should avoid fatty foods: When a stomach is overly full, its contents are more likely to reflux back into the esophagus. Plus, says the National Heartburn Alliance, your stomach responds to large portions by producing large amounts of acid at one time; more stomach acid means a greater chance of acid reflux.
DON'T drink citrus juices. They can cause irritation on the lower part of the esophagus, especially if previous reflux incidents have already damaged the tissue there. "It's like if you have a scrape on your skin," says Spechler. "It hurts to put certain things on a scrape, even though putting those things on healthy tissue doesn't feel like anything."
DON'T eat spicy foods and tomato products, for the same reason. Other common triggers: raw onions, garlic, black pepper and vinegar.
DO avoid peppermint, spearmint, and chocolate. They have a chemical in them that could relax the lower esophageal sphincter and cause reflux. (Certain medications may also have this side effect; ask your doctor.)
DON'T eat just before going to bed. "Studies have shown that [people without acid reflux] wait a longer period of time after a meal before going to sleep," says Peura. If you delay going to bed a bit, you give your stomach more time to digest and empty, before adding gravity to the equation by lying down.
DO raise the head of your bed, for the same reason. Lying horizontally makes it more likely that acid will leak up into the esophagus. Some people raise the top of their bed permanently. You could also try a wedge pillow.
DO try your hardest to avoid stress. "Stress (itself) doesn't cause reflux," says Peura. "But it's conducive to bad habits. When we're stressed we're more likely to eat faster, eat the wrong things, drink coffee, smoke."
Gastroesophageal Reflux Disease is the result of a whole lot of chronic acid reflux, or heartburn. And it’s no laughing matter: besides the fact that it’s uncomfortable, it can be the culprit behind other, even more serious problems in the GI tract. Ouch!
Read the article below
Gastroesophageal Reflux Disease is the result of a whole lot of chronic acid reflux, or heartburn. And it's no laughing matter: besides the fact that it's uncomfortable, it can be the culprit behind other, even more serious problems in the GI tract. Ouch!
For a few people, the tendency for acid to reflux into the esophagus just happens, and for others lifestyle choices make flare-ups more likely.
So, if heartburn tends to knock at your door, your best bet is to not open it. Avoid things that are likely to make it worse, and do things that may make it better. Even better, make choices that reduce the likelihood it'll come around at all.
If you experience heartburn symptoms you should see a doctor for a personalized treatment plan. He or she may mention the following measures, too.
DO lose weight. Extra weight increases pressure in your abdomen, which makes it more likely that acid will reflux back into your esophagus. And, says David Peura, MD, a professor of internal medicine at University of Virginia and past president of the American Gastroenterological Association, excess fat also delays emptying of the stomach; having a stomach full of food adds even more upward pressure. "Even small degrees of weight loss can help you control your symptoms, or can make them less frequent," says Peura.
DON'T smoke. Smoking dries out saliva, and saliva plays an important role in the work that your esophagus and stomach do. (It contains bicarbon, which neutralizes acid.)
DO wear looser clothing. Tight clothing can promote reflux of acid contents, warns the National Heartburn Alliance.
DO avoid fatty foods. "When you put fat into a stomach, the emptying is delayed," says Peura. "Things that aren't going south as fast as they should, go north instead." Also, says Stuart Spechler, MD, chief of the division of gastroenterology at Dallas VA Medical Center, "fatty foods tend to weaken the valve (between the stomach and the esophagus)."
DO eat smaller meals, for the same reason that you should avoid fatty foods: When a stomach is overly full, its contents are more likely to reflux back into the esophagus. Plus, says the National Heartburn Alliance, your stomach responds to large portions by producing large amounts of acid at one time; more stomach acid means a greater chance of acid reflux.
DON'T drink citrus juices. They can cause irritation on the lower part of the esophagus, especially if previous reflux incidents have already damaged the tissue there. "It's like if you have a scrape on your skin," says Spechler. "It hurts to put certain things on a scrape, even though putting those things on healthy tissue doesn't feel like anything."
DON'T eat spicy foods and tomato products, for the same reason. Other common triggers: raw onions, garlic, black pepper and vinegar.
DO avoid peppermint, spearmint, and chocolate. They have a chemical in them that could relax the lower esophageal sphincter and cause reflux. (Certain medications may also have this side effect; ask your doctor.)
DON'T eat just before going to bed. "Studies have shown that [people without acid reflux] wait a longer period of time after a meal before going to sleep," says Peura. If you delay going to bed a bit, you give your stomach more time to digest and empty, before adding gravity to the equation by lying down.
DO raise the head of your bed, for the same reason. Lying horizontally makes it more likely that acid will leak up into the esophagus. Some people raise the top of their bed permanently. You could also try a wedge pillow.
DO try your hardest to avoid stress. "Stress (itself) doesn't cause reflux," says Peura. "But it's conducive to bad habits. When we're stressed we're more likely to eat faster, eat the wrong things, drink coffee, smoke."
Thursday, April 22, 2010
DO CARBS DISCRIMINATE AGAINST WOMEN?
Well, more bad news for women who love their carbs – a new study demonstrates that a diet high in “white carbs” (the kind in white breads, white rice, pizza dough made with white flour, etc.) may more than double a woman’s risk of heart disease.
At issue are foods with what is called a “high glycemic index.” These are foods that rapidly boost blood sugar levels, causing glucose spikes.
The glycemic index is a system of rating foods on a scale from 1 to 100, based on the speed with which the food increases blood sugar. High-glycemic-index foods score 70 or above; low glycemic index scores score 55 or less.
The interesting thing about this latest study is that men did not show the same degree of risk from eating these high-glycemic-index foods. Carbohydrate intake didn’t seem to change heart disease risk in men. In contrast, women who ate a lot of carbohydrates doubled their heart disease risk; women who ate a lot of high-glycemic-index carbohydrates increased heart disease risk 2.25 times.
While researchers aren’t certain why this male-female disparity exists, it could be due to a difference in the way carbohydrates affect triglyceride levels in men and women. Triglycerides are fats that circulate in the blood. High triglyceride levels occur when someone eats many more calories than they actually need. And high triglycerides go along with other risky conditions, like obesity, high blood pressure, high cholesterol, and hardening/narrowing of the arteries, all of which lead to an increased risk of heart attack and stroke.
So what can you do? Lean toward whole grain, unprocessed foods, and high-fiber fruits and vegetables. Eating a diet primarily composed of low-glycemic-index foods will help keep blood sugar levels more stable, which may also prevent erratic changes in other factors affected by glucose level, such as appetite, energy, and mood. And you may reap other benefits: diets that are composed of unprocessed foods that are high in fiber may provide some degree of protection against certain types of cancer.
High-glycemic-index foods include:
Bread, bagels, rolls, buns, biscuits, crackers made with white flour
White rice
White potatoes
Baked goods made with white flour and sugar (cakes, muffins, cookies)
Non-diet sodas and sports drinks
Many types of boxed cereals, especially those that have sugar or are not whole-grain
Cereal bars
Candy
-
Low-glycemic-index foods include:
Legumes: Black-eyed peas, chickpeas, lentils, split peas, navy beans, kidney beans, soybeans, black beans, pinto beans
Nuts
Whole-grain breads
100% bran cereals
Higher-fiber fruits and vegetables
April 15, 2010
Dr. Rosalyn Carson-Dewitt
At issue are foods with what is called a “high glycemic index.” These are foods that rapidly boost blood sugar levels, causing glucose spikes.
The glycemic index is a system of rating foods on a scale from 1 to 100, based on the speed with which the food increases blood sugar. High-glycemic-index foods score 70 or above; low glycemic index scores score 55 or less.
The interesting thing about this latest study is that men did not show the same degree of risk from eating these high-glycemic-index foods. Carbohydrate intake didn’t seem to change heart disease risk in men. In contrast, women who ate a lot of carbohydrates doubled their heart disease risk; women who ate a lot of high-glycemic-index carbohydrates increased heart disease risk 2.25 times.
While researchers aren’t certain why this male-female disparity exists, it could be due to a difference in the way carbohydrates affect triglyceride levels in men and women. Triglycerides are fats that circulate in the blood. High triglyceride levels occur when someone eats many more calories than they actually need. And high triglycerides go along with other risky conditions, like obesity, high blood pressure, high cholesterol, and hardening/narrowing of the arteries, all of which lead to an increased risk of heart attack and stroke.
So what can you do? Lean toward whole grain, unprocessed foods, and high-fiber fruits and vegetables. Eating a diet primarily composed of low-glycemic-index foods will help keep blood sugar levels more stable, which may also prevent erratic changes in other factors affected by glucose level, such as appetite, energy, and mood. And you may reap other benefits: diets that are composed of unprocessed foods that are high in fiber may provide some degree of protection against certain types of cancer.
High-glycemic-index foods include:
Bread, bagels, rolls, buns, biscuits, crackers made with white flour
White rice
White potatoes
Baked goods made with white flour and sugar (cakes, muffins, cookies)
Non-diet sodas and sports drinks
Many types of boxed cereals, especially those that have sugar or are not whole-grain
Cereal bars
Candy
-
Low-glycemic-index foods include:
Legumes: Black-eyed peas, chickpeas, lentils, split peas, navy beans, kidney beans, soybeans, black beans, pinto beans
Nuts
Whole-grain breads
100% bran cereals
Higher-fiber fruits and vegetables
April 15, 2010
Dr. Rosalyn Carson-Dewitt
LOVE SURPASSES ALL SPIRITUAL GIFTS
Read 1 Corinthians 13:1-13
This passage gives one of the most complete descriptions of love in the Bible. More importantly, it shows that love needs to be the one thing in life we seek more than anything else. For without it, whatever we do or say really has no lasting value. Compare the love described here with the superficial love found in this world:
God says love should be directed toward others (verses 1-3)
The world says love should be directed toward ourselves.
God says love is patient and kind (verse 4)
The world says love satisfies your immediate needs
God says love is never jealous or envious (verse 4)
The world says love means that you deserve the “best”
God says love is never boastful or proud (verse 4)
The world says love isn’t necessary to make people respect you.
God says love is never rude (verse 5)
The world says love lets you act as you please.
God says love does not demand its own way (verse 5)
The world says love gets in the way of what is in it for me.
God says love is not irritable or touchy, and it holds no grudges (verse 5)
The world says love takes a backseat when it comes to seeking revenge
God says love rejoices in justice and truth (verse 6)
The world says love understands-even ignores-evil
God says love is loyal (verse 7)
The world says love should be self-serving.
If you feel your love for others is falling short of God’s ideal, ask the Holy Spirit to strengthen you in this area. Your relationships with others will never be the same.
This passage gives one of the most complete descriptions of love in the Bible. More importantly, it shows that love needs to be the one thing in life we seek more than anything else. For without it, whatever we do or say really has no lasting value. Compare the love described here with the superficial love found in this world:
God says love should be directed toward others (verses 1-3)
The world says love should be directed toward ourselves.
God says love is patient and kind (verse 4)
The world says love satisfies your immediate needs
God says love is never jealous or envious (verse 4)
The world says love means that you deserve the “best”
God says love is never boastful or proud (verse 4)
The world says love isn’t necessary to make people respect you.
God says love is never rude (verse 5)
The world says love lets you act as you please.
God says love does not demand its own way (verse 5)
The world says love gets in the way of what is in it for me.
God says love is not irritable or touchy, and it holds no grudges (verse 5)
The world says love takes a backseat when it comes to seeking revenge
God says love rejoices in justice and truth (verse 6)
The world says love understands-even ignores-evil
God says love is loyal (verse 7)
The world says love should be self-serving.
If you feel your love for others is falling short of God’s ideal, ask the Holy Spirit to strengthen you in this area. Your relationships with others will never be the same.
OUR LOVE FOR GOD PREPARES US FOR SERVICE
Read John 21:15-17
Peter knew that he had let Jesus down by denying him three times prior to the Crucifixion. He also knew that Jesus had forgiven him. So Jesus tested Peter by asking him this question “Do you love me?” three times.
Peter’s response to Jesus’ questions has great significance in the original language of the test. When Jesus posed the questions, he had basically asked, “Peter do you love with me a sacrificial, committed love?” Peter, however, responded with a different word for “love” than Jesus had suggested. Peter essentially said “Lord, I like you. I love you as a friend.”
1. If you Love the Lord, You Will Long for Personal Communion with Him. Can you relate to the words of the psalmist “As the deer pants for streams of water, so I long for you, O God” (Psalm 42:1)? When you really love God, you will delight in praising and worshiping Him.
2. If you Love God, You will Love the Things He Loves. We know what God loves by what He has declared in his Word, the Bible. So if you love God, you will love His Word. Bible study will not be a drudgery, but a delight.
3. If you Love the Lord, You will hate what He hates. As the Lord’s nature becomes your nature, His likes and dislikes become your likes and dislikes. His outlook becomes your outlook. We know from his Word that he hates sin. If we love Him, then we should also hate sin.
4. If you Love the Lord, You will long for His return. Jesus described Himself as a bridegroom (Mark 2:10). His bride is the church—the body of believers (Ephesians 5:23-29). When Jesus returns, He will be united with his bride. Therefore, if you love the Lord, you will long for His return as a bride and bridegroom long to be together.
5. If you Love the Lord, You will keep His Commandments. Jesus says, “If you love me, obey my commandments” (John 14:15). That does not mean that you will never sin. Though it is impossible for any of us who love God to on an endless course of sin, it is quite possible to fall into individual sins. But if we love God, we will repent of those sins and seek His forgiveness, and our lifestyle will conform to the truths we find in his Word.
Do you love the Lord? Like Peter, you may be tempted to believe that you have no love for Jesus when you sin. Maybe you feel that God could never use you in his service again. Be honest with God; then start rebuilding that relationship by following the steps above. As you reaffirm your love for Him, God will open up opportunities for you to serve Him and share that love with others. A committed heart leads to committed service.
Peter knew that he had let Jesus down by denying him three times prior to the Crucifixion. He also knew that Jesus had forgiven him. So Jesus tested Peter by asking him this question “Do you love me?” three times.
Peter’s response to Jesus’ questions has great significance in the original language of the test. When Jesus posed the questions, he had basically asked, “Peter do you love with me a sacrificial, committed love?” Peter, however, responded with a different word for “love” than Jesus had suggested. Peter essentially said “Lord, I like you. I love you as a friend.”
1. If you Love the Lord, You Will Long for Personal Communion with Him. Can you relate to the words of the psalmist “As the deer pants for streams of water, so I long for you, O God” (Psalm 42:1)? When you really love God, you will delight in praising and worshiping Him.
2. If you Love God, You will Love the Things He Loves. We know what God loves by what He has declared in his Word, the Bible. So if you love God, you will love His Word. Bible study will not be a drudgery, but a delight.
3. If you Love the Lord, You will hate what He hates. As the Lord’s nature becomes your nature, His likes and dislikes become your likes and dislikes. His outlook becomes your outlook. We know from his Word that he hates sin. If we love Him, then we should also hate sin.
4. If you Love the Lord, You will long for His return. Jesus described Himself as a bridegroom (Mark 2:10). His bride is the church—the body of believers (Ephesians 5:23-29). When Jesus returns, He will be united with his bride. Therefore, if you love the Lord, you will long for His return as a bride and bridegroom long to be together.
5. If you Love the Lord, You will keep His Commandments. Jesus says, “If you love me, obey my commandments” (John 14:15). That does not mean that you will never sin. Though it is impossible for any of us who love God to on an endless course of sin, it is quite possible to fall into individual sins. But if we love God, we will repent of those sins and seek His forgiveness, and our lifestyle will conform to the truths we find in his Word.
Do you love the Lord? Like Peter, you may be tempted to believe that you have no love for Jesus when you sin. Maybe you feel that God could never use you in his service again. Be honest with God; then start rebuilding that relationship by following the steps above. As you reaffirm your love for Him, God will open up opportunities for you to serve Him and share that love with others. A committed heart leads to committed service.
Wednesday, April 21, 2010
HOW HOT YOGA SAVED MY LIFE
When I took my first hot yoga class seven months ago, I was willing to try anything to get in a better place. Even if it involved turning upside down with my knees balanced on my elbows and sweat dripping from my head.
I’d had a rough time in 2007 and 2008. My mother and two close friends died, my marriage broke up, all my kids except one were off to college. Almost everything that had given my life shape and rhythm was gone. I was lonely and heartbroken. And, on top of that, I was bored. So I sold my farmhouse in rural Pennsylvania and moved to Baltimore.
Once my 8-year-old daughter and I settled into a friendly neighborhood, I gingerly considered my next project: dating. I had not been on a date since the early 1980s. Friends explained that all the action is online these days, so that’s where I started. “Sassy, Smart, and Sensual,” my profile proclaimed, trying to make up for the semi-disastrous condition of being over 50. When the first guy I met for coffee acted like he liked me, I was excited. Then I didn’t hear from him for 10 days, when he e-mailed that he was not “interested in me carnally.”
Ouch! That was fun. I quit Match.com, realizing I was not in shape for dating, physically or emotionally. Around then, a new friend invited me to her hot yoga class. I had done yoga on and off for years. I’d never tried hot yoga, but I was willing to.
The class—90 minutes of vigorous, flowing movement in a 90-degree heated room—was much more challenging than I had expected. The teacher was a goddess, and the class looked like a casting call for a yoga video. I couldn’t keep up, and I sweated more than I did when I trained for a marathon. But the shower I took afterward made me feel like I had sloughed off my past and squeezed out my poisons. And I had managed to spend 90 minutes focused in the present, not fretting about all my plans and problems.
I soon became a hot yoga addict, going to three or four classes a week. After awhile, I could do poses I had been certain I would never achieve. But I didn’t notice right away that my body was changing. Seven months in, I had to buy all new pants, three sizes smaller than the ones in my closet. In a domino effect of feeling better about myself, I got highlights and had a facial.
Around the same time, the spiritual centering must have kicked in, too, because I realized I would need more than exercise and skin treatments to change my life. I see my therapist on Thursdays, after yoga. What a relief to have found something that makes me feel good and look good that doesn’t take magic, luck, or plastic surgery.
While I have had a few dates—a man approached me at a party and asked me out!—I can see that finding love may be a very long-term project. But at least I don’t feel like I’m out there with my cellulite jiggling and my heart pinned to the outside of my body. Namaste, baby.
I’d had a rough time in 2007 and 2008. My mother and two close friends died, my marriage broke up, all my kids except one were off to college. Almost everything that had given my life shape and rhythm was gone. I was lonely and heartbroken. And, on top of that, I was bored. So I sold my farmhouse in rural Pennsylvania and moved to Baltimore.
Once my 8-year-old daughter and I settled into a friendly neighborhood, I gingerly considered my next project: dating. I had not been on a date since the early 1980s. Friends explained that all the action is online these days, so that’s where I started. “Sassy, Smart, and Sensual,” my profile proclaimed, trying to make up for the semi-disastrous condition of being over 50. When the first guy I met for coffee acted like he liked me, I was excited. Then I didn’t hear from him for 10 days, when he e-mailed that he was not “interested in me carnally.”
Ouch! That was fun. I quit Match.com, realizing I was not in shape for dating, physically or emotionally. Around then, a new friend invited me to her hot yoga class. I had done yoga on and off for years. I’d never tried hot yoga, but I was willing to.
The class—90 minutes of vigorous, flowing movement in a 90-degree heated room—was much more challenging than I had expected. The teacher was a goddess, and the class looked like a casting call for a yoga video. I couldn’t keep up, and I sweated more than I did when I trained for a marathon. But the shower I took afterward made me feel like I had sloughed off my past and squeezed out my poisons. And I had managed to spend 90 minutes focused in the present, not fretting about all my plans and problems.
I soon became a hot yoga addict, going to three or four classes a week. After awhile, I could do poses I had been certain I would never achieve. But I didn’t notice right away that my body was changing. Seven months in, I had to buy all new pants, three sizes smaller than the ones in my closet. In a domino effect of feeling better about myself, I got highlights and had a facial.
Around the same time, the spiritual centering must have kicked in, too, because I realized I would need more than exercise and skin treatments to change my life. I see my therapist on Thursdays, after yoga. What a relief to have found something that makes me feel good and look good that doesn’t take magic, luck, or plastic surgery.
While I have had a few dates—a man approached me at a party and asked me out!—I can see that finding love may be a very long-term project. But at least I don’t feel like I’m out there with my cellulite jiggling and my heart pinned to the outside of my body. Namaste, baby.
MEN, WOMEN, AND THE RACE TO LOSE WEIGHT
Men seem to win the weight-loss race every time, but that doesn't mean women should get discouraged. There are some strategies you can use to level the dieting field.
Ladies, if you've ever tried to lose weight alongside your husband, partner, boyfriend, or any male acquaintance, you've probably experienced a little frustration when you compared your weight-loss rates.
If you've halved your calories while running miles on the track and still can't lose weight as fast as he can, take heart: There is a reason for it. But don't think men have it that easy — losing weight is hard work, no matter who's doing it.
Why Men Lose Weight Faster
"It is true — men do lose weight quicker," says Anne Wolf, RD, a registered dietitian and researcher at the University of Virginia School of Medicine. And the reasons can be attributed to differences in the physical makeup of men and women and in the very different ways that men and women think.
"There are two physical reasons: Women have different hormones, and I think that impacts our weight-loss rate," says Wolf. “Secondly, men have more lean body mass. That means their caloric needs are greater." They can continue to eat a significant number of calories and still lose weight.
Men and women also tackle problems differently. Men tend to be linear thinkers and more businesslike in their approach to weight loss, while women are multi-taskers who become more emotionally involved in weight loss. "Men stick to their goals. It's like a to-do list. In practice, I see women taken over by their emotions," says Wolf. "Women will get sidetracked, so they don't stick with their goals."
Why Women Will Still Lose Weight
The way you mentally approach weight loss "really does make a difference," says Wolf.
She offers these suggestions to keep you from getting discouraged and giving up on your weight-loss plan when you feel your female makeup is working against you:
Stay positive; it’s not a hopeless cause.strong> "Women do lose weight and they do keep it off. Don't use the slower pace as an excuse to not try," stresses Wolf.
Know that weight-loss strategies do work.strong> Some women tend to throw up their hands, believing that nothing works, but that’s not true. "We have a lot of good therapies that actually do work to lose weight," says Wolf.
Start believing that you can do it.strong> "Believe in yourself," says Wolf. "Keep focused — it's about consistency." Even if you get bored or frustrated because you don't think your plan is working, stick with it. Set goals for yourself and stay focused on those goals.
Understand your challenges and limitations.strong> "Know yourself," says Wolf. "Each person is different." She suggests asking, "What trips me up every time I try to lose weight? Do I eat when I'm sad or frustrated, or stop working out when I don't have a workout buddy to encourage you?" Set yourself up for success by preparing for those roadblocks and figuring out in advance how you will overcome them.
Why Men Still Have to Work Hard to Lose Weight
Men do struggle with weight loss. Even if their bodies require more calories, they still have to work hard at it.
"I did lose weight quickly — at first," admits John from Fairfax, Va. He lost a total of 70 pounds in a year, but while he lost 30 pounds in the first three months, it took him twice as long to lose the next 30, and three more months for the last 10.
John also dealt with his own weight-loss failures twice before finally succeeding. With inspiration from an older brother, he figured out how to do it correctly — by restricting his calories and building calorie-burning muscle through regular strength training, a weight-loss booster for both sexes.
No one can lose weight without diet and exercise smarts, hard work, and sacrifice. Make the effort to learn about the healthiest and most efficient ways to lose weight, and then enjoy your own success. Weight loss isn't about winning a race; it's about crossing the finish line at your own pace.
By Diana Rodriguez
Medically reviewed by Pat F. Bass III, MD, MPH
Ladies, if you've ever tried to lose weight alongside your husband, partner, boyfriend, or any male acquaintance, you've probably experienced a little frustration when you compared your weight-loss rates.
If you've halved your calories while running miles on the track and still can't lose weight as fast as he can, take heart: There is a reason for it. But don't think men have it that easy — losing weight is hard work, no matter who's doing it.
Why Men Lose Weight Faster
"It is true — men do lose weight quicker," says Anne Wolf, RD, a registered dietitian and researcher at the University of Virginia School of Medicine. And the reasons can be attributed to differences in the physical makeup of men and women and in the very different ways that men and women think.
"There are two physical reasons: Women have different hormones, and I think that impacts our weight-loss rate," says Wolf. “Secondly, men have more lean body mass. That means their caloric needs are greater." They can continue to eat a significant number of calories and still lose weight.
Men and women also tackle problems differently. Men tend to be linear thinkers and more businesslike in their approach to weight loss, while women are multi-taskers who become more emotionally involved in weight loss. "Men stick to their goals. It's like a to-do list. In practice, I see women taken over by their emotions," says Wolf. "Women will get sidetracked, so they don't stick with their goals."
Why Women Will Still Lose Weight
The way you mentally approach weight loss "really does make a difference," says Wolf.
She offers these suggestions to keep you from getting discouraged and giving up on your weight-loss plan when you feel your female makeup is working against you:
Stay positive; it’s not a hopeless cause.strong> "Women do lose weight and they do keep it off. Don't use the slower pace as an excuse to not try," stresses Wolf.
Know that weight-loss strategies do work.strong> Some women tend to throw up their hands, believing that nothing works, but that’s not true. "We have a lot of good therapies that actually do work to lose weight," says Wolf.
Start believing that you can do it.strong> "Believe in yourself," says Wolf. "Keep focused — it's about consistency." Even if you get bored or frustrated because you don't think your plan is working, stick with it. Set goals for yourself and stay focused on those goals.
Understand your challenges and limitations.strong> "Know yourself," says Wolf. "Each person is different." She suggests asking, "What trips me up every time I try to lose weight? Do I eat when I'm sad or frustrated, or stop working out when I don't have a workout buddy to encourage you?" Set yourself up for success by preparing for those roadblocks and figuring out in advance how you will overcome them.
Why Men Still Have to Work Hard to Lose Weight
Men do struggle with weight loss. Even if their bodies require more calories, they still have to work hard at it.
"I did lose weight quickly — at first," admits John from Fairfax, Va. He lost a total of 70 pounds in a year, but while he lost 30 pounds in the first three months, it took him twice as long to lose the next 30, and three more months for the last 10.
John also dealt with his own weight-loss failures twice before finally succeeding. With inspiration from an older brother, he figured out how to do it correctly — by restricting his calories and building calorie-burning muscle through regular strength training, a weight-loss booster for both sexes.
No one can lose weight without diet and exercise smarts, hard work, and sacrifice. Make the effort to learn about the healthiest and most efficient ways to lose weight, and then enjoy your own success. Weight loss isn't about winning a race; it's about crossing the finish line at your own pace.
By Diana Rodriguez
Medically reviewed by Pat F. Bass III, MD, MPH
FOUR REASONS FOR STALLED WEIGHT LOSS
Has this happened to you? You’re doing everything right and steadily losing weight on Atkins, and then suddenly progress stalls or even reverses. Don’t panic—it’s not that unusual. Here are four possible reasons why this may be happening.
Reason 1: Water Weight
Did you know your body is approximately 60 percent water, and muscles and some other tissues are closer to three-fourths H2O? For a 200-pound guy, that means you’re carrying around about 120 pounds of fluid. That water makes up the majority of your blood, and gives your cells shape and a fluid medium to bathe in. Your body works hard to maintain a delicate balance of water distribution while accounting for its intake and excretion. That system varies a couple of percent points up or down depending on a variety of factors, such as menstrual phase, fluid and electrolyte intake, plus exercise.
A 1.5 percent variation in those 120 pounds of water accounts for 1.8 pounds. So your water weight could swing nearly 4 pounds between 118.2 to 121.8 pounds depending on when you get on the scale. That’s why we highly recommend weight averaging and monitoring your weight loss trajectory over several weeks or months to get an accurate weight loss picture. This natural variation is also why we suggest that you not get hung up on weighing yourself daily.
Some people are more sensitive to fluctuations in water weight than others. When you exercise for the first time or try a new form of physical activity, the muscle fibers can become swollen and inflamed, causing a temporary water imbalance. That swelling stimulates pain receptors and contributes to the delayed onset of sore muscles, which usually peaks 12 to 48 hours after exercise. The soreness and swelling are transient, and fortunately the body remembers, so when you exercise again the inflammation and swelling are considerably less.
Reason 2: Fat Is Less Dense Than Muscle
Which weighs more: a pound of muscle or a pound of fat? That’s a trick question. Of course, a pound is a pound no matter what its makeup. But fat and muscle do have different densities, and therefore vary in volume. In other words, fat takes up more space than an equal amount of muscle. Here’s why: density equals mass divided by volume. The approximate density of muscle is 1.06 grams (g) per cubic centimeter (cc), compared to fat, which has a density of 0.9 g/cc. So given equal amounts, muscle takes up 18 percent less space than fat. That’s why two people who weigh the same can look very different, depending on how much fat and muscle each has. This is also why you should evaluate your progress by inches lost, how your clothes fit and which notch you use on your belt.
Relative density can also explain why weight loss might slow or stall if you start exercising—or increase the intensity or duration of your existing program—while doing Atkins. If you add resistance training, you might be accumulating muscle while losing body fat, which is great—but it could translate to a slower weight loss. But don’t stop the exercise. Instead, take comfort in knowing you’ll continue to lose fat and inches, since resistance training protects muscle but doesn’t impede fat loss.
Reason 3: Weight Loss Is Not Linear
Most of your body’s processes don’t proceed in a straight line. Rather, your body tends to alternate between rapid and slow phases or—in some cases—takes quantum leaps. A good example is the teenage growth spurt when kids may shoot up as much as 3 to 4 inches in one school year. Many examples, such as wound healing, blood clotting, glycogen synthesis, hormone secretion and development of atherosclerosis, also progress in a non-linear time pattern. Weight loss is no exception. The adage “two steps forward, one step back” should help you wrap your head around this idea. Regardless of some of the explanations above, a stall in weight loss could simply be the body’s natural course. In most cases, the temporary plateau or step backward will switch directions as long as long as you stay the course.
Reason 4: Approaching Your Goal Weight
As you get closer to your target weight, your body starts to defend against further weight loss. If you have 50 pounds to lose, the first 30 or 40 will tend to come off relatively easily because you’re further away from your goal weight. That last 10 to 20 pounds will usually take longer, and require more discipline, as the body senses the approach of its natural weight. The key is to be patient and let the Atkins Edge do its thing. For more on stalled weight loss, see How to Handle a Plateau.
Jeff S. Volek, Ph.D., R.D.
Reason 1: Water Weight
Did you know your body is approximately 60 percent water, and muscles and some other tissues are closer to three-fourths H2O? For a 200-pound guy, that means you’re carrying around about 120 pounds of fluid. That water makes up the majority of your blood, and gives your cells shape and a fluid medium to bathe in. Your body works hard to maintain a delicate balance of water distribution while accounting for its intake and excretion. That system varies a couple of percent points up or down depending on a variety of factors, such as menstrual phase, fluid and electrolyte intake, plus exercise.
A 1.5 percent variation in those 120 pounds of water accounts for 1.8 pounds. So your water weight could swing nearly 4 pounds between 118.2 to 121.8 pounds depending on when you get on the scale. That’s why we highly recommend weight averaging and monitoring your weight loss trajectory over several weeks or months to get an accurate weight loss picture. This natural variation is also why we suggest that you not get hung up on weighing yourself daily.
Some people are more sensitive to fluctuations in water weight than others. When you exercise for the first time or try a new form of physical activity, the muscle fibers can become swollen and inflamed, causing a temporary water imbalance. That swelling stimulates pain receptors and contributes to the delayed onset of sore muscles, which usually peaks 12 to 48 hours after exercise. The soreness and swelling are transient, and fortunately the body remembers, so when you exercise again the inflammation and swelling are considerably less.
Reason 2: Fat Is Less Dense Than Muscle
Which weighs more: a pound of muscle or a pound of fat? That’s a trick question. Of course, a pound is a pound no matter what its makeup. But fat and muscle do have different densities, and therefore vary in volume. In other words, fat takes up more space than an equal amount of muscle. Here’s why: density equals mass divided by volume. The approximate density of muscle is 1.06 grams (g) per cubic centimeter (cc), compared to fat, which has a density of 0.9 g/cc. So given equal amounts, muscle takes up 18 percent less space than fat. That’s why two people who weigh the same can look very different, depending on how much fat and muscle each has. This is also why you should evaluate your progress by inches lost, how your clothes fit and which notch you use on your belt.
Relative density can also explain why weight loss might slow or stall if you start exercising—or increase the intensity or duration of your existing program—while doing Atkins. If you add resistance training, you might be accumulating muscle while losing body fat, which is great—but it could translate to a slower weight loss. But don’t stop the exercise. Instead, take comfort in knowing you’ll continue to lose fat and inches, since resistance training protects muscle but doesn’t impede fat loss.
Reason 3: Weight Loss Is Not Linear
Most of your body’s processes don’t proceed in a straight line. Rather, your body tends to alternate between rapid and slow phases or—in some cases—takes quantum leaps. A good example is the teenage growth spurt when kids may shoot up as much as 3 to 4 inches in one school year. Many examples, such as wound healing, blood clotting, glycogen synthesis, hormone secretion and development of atherosclerosis, also progress in a non-linear time pattern. Weight loss is no exception. The adage “two steps forward, one step back” should help you wrap your head around this idea. Regardless of some of the explanations above, a stall in weight loss could simply be the body’s natural course. In most cases, the temporary plateau or step backward will switch directions as long as long as you stay the course.
Reason 4: Approaching Your Goal Weight
As you get closer to your target weight, your body starts to defend against further weight loss. If you have 50 pounds to lose, the first 30 or 40 will tend to come off relatively easily because you’re further away from your goal weight. That last 10 to 20 pounds will usually take longer, and require more discipline, as the body senses the approach of its natural weight. The key is to be patient and let the Atkins Edge do its thing. For more on stalled weight loss, see How to Handle a Plateau.
Jeff S. Volek, Ph.D., R.D.
Tuesday, April 20, 2010
MEDITATION: PEACE AND RELEASE FROM MIGRAINES
Migraines can be triggered by many factors. Stress, pain, bright lights or sounds can be some of the causes. Before a migraine begins, or when life feels stressful, it is more important than ever to take time for ourselves.
Choosing relaxation over stress is a gift. Meditation slows you down, allowing your mind and body to rest. It will restore your soul, creating a sense of peace that is carried with you throughout the day.
BEGIN SIMPLY: Create a comfortable, quiet place, in a darkened room where you can have ten minutes of uninterrupted time. If you like, put on soothing music, or allow the rhythmic sound of your breathing to relax you.
PREPARE TO RELAX: Sit or recline in a comfortable position where your head and neck are well supported. Keep a cool cloth nearby for your forehead or the back of your neck, if needed. Allow your arms, hands and legs to rest comfortably. This time is for you. Begin relaxing by first taking very gentle breaths. As you exhale imagine stress and tension flowing out with each breath.
TAKE RELAXING BREATHS: Breathe in calm, breathe out stress. Breathe in peace, breathe out tension. Breathe in serenity, breathe out pain. Each breath out releases worries, concerns, fears or frustrations. Each breath in brings you closer to a peaceful state of being. As you breathe, you relax deeper and deeper. Feel it. Peace is at hand. Relax into it.
YOU ARE SAFE: Our bodies are vessels for joy. Sometimes when we feel pain we want to separate from our bodies. Release the pain by embracing the beauty of your body. It is a beautiful temple, full of healing and peace. You are safe, your body is whole, and it is complete. Continue to breathe; each breath brings in more and more peace as you move deeper into a meditative state.
RECEIVE LOVING ENERGY: Imagine above your head is a soft ball of pink light. This light is full of healing, loving energy. As you breathe deeper the ball of light begins to vibrate gently. You can feel its soft energy. It is soothing, comforting, and safe.
MOVE TOWARD HEALTH: When the pain of a migraine begins it asks us to stop what we are doing. We pay attention to what our body is telling us, moving away from the stress, or pain that triggers a migraine. Our bodies ask us to breathe, relax, and to connect on a healthier plane.
CREATE RELAXATION: As you relax, imagine the soft ball of pink energy begins to flow into the top of your head. The energy is gentle, like a cool cloth taking away any pain or stress. This loving energy unravels tensions, releases pressure, and dissolves any fear of pain and hurt.
RELAX MORE: Relaxing energy releases tension from your forehead, your eyes, nose, and mouth. Breathe gently and feel the muscles in your face relax even more.
EMBRACE HEALING: As you relax, you can smile just a little, knowing that with each breath you are healing. Say this to yourself: I have enough time. I am safe. I am comfortable in my body. I deserve to be peaceful, rested and content.
RECEIVE LOVE: Now imagine this loving pink energy is moving into the muscles at the base of your head, and neck dissolving the tension there. Tightness unwinds. Stress unravels. Move your head and neck gently releasing all remaining tension. Say to yourself: With each breath I relax. I deserve all the love in the universe.
RELEASE FURTHER: Take a deep breath and relax even deeper, allowing this loving energy to move into your shoulders, back, and arms, releasing all tension.
FEEL SUPPORTED: Know that you are supported. Peaceful energy fills your chest, love and healing emanates from your heart area moving down into your torso and hips, releasing all stress or discomfort. Say to yourself: I am loved, I am loving, I deserve love.
REPEAT YOU ARE SAFE: Life is safe. Life is beautiful. Life is full of possibility.
As the loving healing energy moves down your legs into your feet, your body is completely and fully at rest. Again breathe deeply and feel the pleasure of a stress-free body.
REMEMBER YOU ARE WHOLE: Your body is now fully embraced by a loving, healing energy.
This loving energy is part of the energy of the universe. It is yours to call upon when life begins to feel stressful. Be calm. Be at peace. Embrace serenity.
-by Sandra Lee Schubert
Choosing relaxation over stress is a gift. Meditation slows you down, allowing your mind and body to rest. It will restore your soul, creating a sense of peace that is carried with you throughout the day.
BEGIN SIMPLY: Create a comfortable, quiet place, in a darkened room where you can have ten minutes of uninterrupted time. If you like, put on soothing music, or allow the rhythmic sound of your breathing to relax you.
PREPARE TO RELAX: Sit or recline in a comfortable position where your head and neck are well supported. Keep a cool cloth nearby for your forehead or the back of your neck, if needed. Allow your arms, hands and legs to rest comfortably. This time is for you. Begin relaxing by first taking very gentle breaths. As you exhale imagine stress and tension flowing out with each breath.
TAKE RELAXING BREATHS: Breathe in calm, breathe out stress. Breathe in peace, breathe out tension. Breathe in serenity, breathe out pain. Each breath out releases worries, concerns, fears or frustrations. Each breath in brings you closer to a peaceful state of being. As you breathe, you relax deeper and deeper. Feel it. Peace is at hand. Relax into it.
YOU ARE SAFE: Our bodies are vessels for joy. Sometimes when we feel pain we want to separate from our bodies. Release the pain by embracing the beauty of your body. It is a beautiful temple, full of healing and peace. You are safe, your body is whole, and it is complete. Continue to breathe; each breath brings in more and more peace as you move deeper into a meditative state.
RECEIVE LOVING ENERGY: Imagine above your head is a soft ball of pink light. This light is full of healing, loving energy. As you breathe deeper the ball of light begins to vibrate gently. You can feel its soft energy. It is soothing, comforting, and safe.
MOVE TOWARD HEALTH: When the pain of a migraine begins it asks us to stop what we are doing. We pay attention to what our body is telling us, moving away from the stress, or pain that triggers a migraine. Our bodies ask us to breathe, relax, and to connect on a healthier plane.
CREATE RELAXATION: As you relax, imagine the soft ball of pink energy begins to flow into the top of your head. The energy is gentle, like a cool cloth taking away any pain or stress. This loving energy unravels tensions, releases pressure, and dissolves any fear of pain and hurt.
RELAX MORE: Relaxing energy releases tension from your forehead, your eyes, nose, and mouth. Breathe gently and feel the muscles in your face relax even more.
EMBRACE HEALING: As you relax, you can smile just a little, knowing that with each breath you are healing. Say this to yourself: I have enough time. I am safe. I am comfortable in my body. I deserve to be peaceful, rested and content.
RECEIVE LOVE: Now imagine this loving pink energy is moving into the muscles at the base of your head, and neck dissolving the tension there. Tightness unwinds. Stress unravels. Move your head and neck gently releasing all remaining tension. Say to yourself: With each breath I relax. I deserve all the love in the universe.
RELEASE FURTHER: Take a deep breath and relax even deeper, allowing this loving energy to move into your shoulders, back, and arms, releasing all tension.
FEEL SUPPORTED: Know that you are supported. Peaceful energy fills your chest, love and healing emanates from your heart area moving down into your torso and hips, releasing all stress or discomfort. Say to yourself: I am loved, I am loving, I deserve love.
REPEAT YOU ARE SAFE: Life is safe. Life is beautiful. Life is full of possibility.
As the loving healing energy moves down your legs into your feet, your body is completely and fully at rest. Again breathe deeply and feel the pleasure of a stress-free body.
REMEMBER YOU ARE WHOLE: Your body is now fully embraced by a loving, healing energy.
This loving energy is part of the energy of the universe. It is yours to call upon when life begins to feel stressful. Be calm. Be at peace. Embrace serenity.
-by Sandra Lee Schubert
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