Mental Health Benefits of Exercise
Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health and lengthen your life and earning potential capability. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Evidence is clear for the benefits of exercise, yet psychologists don’t often use exercise as part of their treatment arsenal. Here’s more research on why they should.
When Jennifer Carter, PhD of the American Psychological Association, counsels patients, she often suggests they walk as they talk. "I work on a beautiful wooded campus," says the counseling and sport psychologist at the Center for Balanced Living in Ohio. Strolling through a therapy session often helps patients relax and open up, she finds. But that's not the only benefit. As immediate past president of APA's Div. 47 (Exercise and Sport Psychology), she's well aware of the mental health benefits of moving your muscles. "I often recommend exercise for my psychotherapy clients, particularly for those who are anxious or depressed," she says. Unfortunately, graduate training programs rarely teach students how to help patients modify their exercise behavior, Carter says, and many psychologists aren't taking the reins on their own. "I think clinical and counseling psychologists could do a better job of incorporating exercise into treatment," she says.
"Exercise is something that psychologists have been very slow to attend to," agrees Michael Otto, PhD, a professor of psychology at Boston University. "People know that exercise helps physical outcomes. There is much less awareness of mental health outcomes — and much, much less ability to translate this awareness into exercise action."
Researchers are still working out the details of that action: how much exercise is needed, what mechanisms are behind the boost exercise brings, and why — despite all the benefits of physical activity — it's so hard to go for that morning jog. But as evidence piles up, the exercise-mental health connection is becoming impossible to ignore.
Natural Mood enhancement
If you've ever gone for a run after a stressful day, chances are you felt better afterward. "The link between exercise and mood is pretty strong," Otto says. "Usually within five minutes after moderate exercise you get a mood-enhancement effect."
But the effects of physical activity extend beyond the short-term. Research shows that exercise can also help alleviate long-term depression.
Some of the evidence for that comes from broad, population-based correlation studies. "There's good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program," says James Blumenthal, PhD, a clinical psychologist at Duke University.
Of all the questions that remain to be answered, perhaps the most perplexing is this: If exercise makes us feel so good, why is it so hard to do it? According to the Centers for Disease Control and Prevention, in 2008 (the most recent year for which data are available), some 25 percent of the U.S. population reported zero leisure-time physical activity, and the stats for in Canada are about 50% on average over most age groups according to Stats Canada.
Starting out too hard in a new exercise program may be one of the reasons people disdain physical activity. When people exercise above their respiratory threshold — that is, above the point when it gets hard to talk — they postpone exercise's immediate mood boost by about 30 minutes, Otto says. For novices, that delay could turn them off of the treadmill for good. Given that, he recommends that workout neophytes start slowly, with a moderate exercise plan.
Health benefits from regular exercise that should be emphasized and reinforced by every mental health professional to their patients include the following:
Mental health & physical health service providers can thus provide effective, evidence-based physical activity interventions for individuals suffering from serious mental illness as well as for those seeking overall general health and productivity as a proactive preventative health measure. Further studies should be done to understand the impact of combining such interventions with traditional mental health treatment including psychopharmacology when necessary and psychotherapy. Even for those with no chemical imbalance or mental illness, for those who are just going through something temporary like the adjustment period after a loss such as the loss of a loved one or processing a big change in life, the evidence is clear even moderate activity 3-4 days per week for 30-60 minutes such as a brisk walk, swimming laps, or a dance class can be very effective in providing benefit in multiple areas of health including mental health and productivity.
Data Sources: HelpGuide.org , the APA.org, statcan.gc.ca, and ncbi.nlm.nih.gov.
Fat Loss: Positive Change Part 1
Creating positive changes in your life is tough. It can be scary. Fear is a great obstacle to change and the hardest antagonist to our success is usually ourselves. To internally struggle with oneself and decide what we truly want is challenging for many people.
Sometimes we may be afraid of losing our relationships. Many people have relationships that are based on negative behaviors and unhealthy choice. Or is can be fear of the unknown, fear of failure, even fear of success, are common barriers to overcome to achieve success. Everyone at some point in life have been afraid that we’ll try and find that we don’t have what it takes — that we’ll discover limits to our abilities that will feel devastating, but success is attainable if you never give up - One step at a time - one opportunity at a time we can do it. If you don't have a skill go back to school or get proper training, and surround yourself with positive people that are on the same path to that goal or have attained it already to learn from them and encourage each other to face those challenges and to persevere until you win.
So how can you create positive changes in your life? Below are some insights that can help:
The main key is to develop consciousness about the current situation, if you’re in denial about the issue, you won’t be motivated to make any changes. One way to develop consciousness is to pay attention to feedback from people who care about you and have your best interests at heart. For instance, if loved ones are saying you have a problem with emotional eating or drugs or alcohol, consider their words. You may not be an expert on yourself at all times, on all topics, and if the person sharing a concern with you is someone that you trust and you know that they love & care for you, it may be time to do some self reflection and observation.
Another option is to keep a record of your habits even if it's a brief note log on a piece of paper next to your bed or on the fridge. Include the times, amounts, and circumstances under which you partake, and log the consequences which ensue. You will then be more conscious about the impact of those habits in your life.
Letting Go of Limiting Beliefs
Many people believe deep down that they are limited in ways they are not. This can prevent people from pursuing positive changes in the first place. For instance, a young woman who believed she wasn’t smart enough to earn a college degree because of her poor grades in high school. She realized that those low grades were actually more of “a reflection of a lack of effort and commitment than her capacity to learn.” Relinquishing that false belief helped her refocus on her education.
Identifying your personal limiting beliefs can be tricky. You have to think about how you think about yourself … If you experience a great deal of difficulty doing so, a brief course of therapy or workshop would help rather quickly.
Making Small Changes
Making small, meaningful changes right now can build to bigger changes in the future. For instance, if you at at the store park farther away from the front door or take the stairs instead of the elevator to burn extra calories, as every little bit adds up in the long run. If you are bored or not feeling happy and you have free time then don't choose to stare at the fridge or buy junk food, instead choose something positive and active to do like putting on music you like and dance anywhere you are, or go for a walk, bike ride, snow shoeing, or go for a gym workout - you don't need a membership if you can't afford it as most gyms offer a drop-in option that is under $15 and you can shower there to save on your hot water bill to get a bigger bang for your buck. Inviting a friend to do something like a hobby you enjoy or to try something new. Maybe take a class of any kind or small group personal training being offered in your city or town that you haven't tried before - open your mind to new possibilities that are healthy and productive.
Not Giving Up After Failure
"We feel like we have failed if change doesn’t happen right away,” said Hibbert, author of the memoir This is How We Grow. Or we stop working on the issue because we run into stubborn challenges. Change is all about continuing to overcome and learn from the roadblocks. The only failure, as they say, is in giving up.
Behaving As If
“Often behaving ‘as if’ you were in a more positive position [i.e., ‘faking it until you make it’] can create the neural pathways in your brain needed to make those very changes. Make your motivation the caboose, not the locomotive.
In other words: Become the change you envision. The motivation for more momentum will often follow.
Having Non-Biased Support
There is importance of having “non-biased sources of support and coaching.” This might come from therapists, religious leaders, licensed trainers, coaches, or even mentors that have lived through and succeeded in reaching the goal that your trying to reach. These individuals can provide important insights and shifts away from fear, conditioning, or lack of vision. As just mentioned regarding mentors, other keys to positive change includes seeing others who have overcome similar obstacles and gaining insight and making a decision, such as “my long-term health is worth making some uncomfortable changes in my life." People have to see that a better life awaits them beyond the relative comfort of their current problems.
Change is an inevitable constant in life. Sometimes it feels terrible, but it’s up to each of us to determine where and how it goes, but you can get there. Anybody is capable of change, and it is never too late for change.
Here is a video of just some famous people who kept trying after every failure until they succeeded - Check it out:
30 Simple Steps to Lose Fat Naturally
1. Eat More Slowly
If you eat too fast, you may eat way too many calories before your body even realizes that you are full. Faster eaters are much more likely to become obese, compared to those who eat more slowly. Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss.
2. Eat Whole, Single-Ingredient Foods
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods. By doing this, you eliminate the vast majority of added sugar, added fat and processed food. Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits. Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly. Weight loss often follows as a natural “side effect” of eating whole foods.
3. Add Protein to Your Diet
When it comes to weight loss, protein is the king of nutrients. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day. A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet. Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect.
4. Stock Up on Healthy Foods and Snacks like fruits, veggie snacks, or small amounts of nuts.
Studies have shown that the food you keep at home greatly affects weight and eating behavior. By always having healthy food available, you reduce the chances of you or other family members eating unhealthy. There are also many healthy and natural snacks that are easy to prepare and take with you on the go. These include organic light yogurt, whole fruit, nuts, carrots and hard-boiled eggs.
5. Limit or Eliminate Your Intake of Added/Additional Sugar
Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer. On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it. Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains. Minimizing your intake of added sugar is a great way to improve your diet.
6. Drink Water
There is actually truth to the claim that drinking water can help with weight loss. Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people. Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar (22, 23).
7. Drink (Unsweetened) Coffee
Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds. Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn. Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50%.
Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories naturally.
8. Brush Your Teeth After Meals
Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals. This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad. Therefore, if you brush or use mouthwash after eating, you may be be less tempted to grab an unnecessary snack.
9. Avoid Liquid Calories
Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks. These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage. It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat.
11. Fast Intermittently
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method. Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits.
12. Drink (Unsweetened) Green Tea
Green tea is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss. Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat. Matcha green tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.
13. Eat More Fruits and Vegetables
Fruits and vegetables are extremely healthy, weight-loss-friendly foods. In addition to being high in water, nutrients and fibre, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories. Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.
14. Count Calories Once in a While
Being aware of what you’re eating is very helpful when trying to lose weight. There are several effective ways to do this, including counting calories, keeping a food diary or taking pictures of what you eat. Using an app or another electronic tool may be even more beneficial than writing in a food diary. I recommend Fitbit as it is even more convenient for comprehensiveness and synchronized than that My Fitness Pal & the Nike Run apps alone, and can even work with many function including count some of your steps via your smart phone even if you don’t own a Fit bit wearable device like the Fitbit Flex 2 that I pre-ordered last week that is water proof and can even be worn in the shower or pool, plus it can be recharged after 4-5 days and also has the options of additional accessories/holders for it that come in surgical grade steel that has a nice 22 karate gold plating for a selection of jewellery types to place it in & wear when you need to take it with you for more business or formal black tie events. Note- the sports band is the only one that keeps the actual Fitbit device water proof though. They are about $129 CAN which is a fair price for such a useful tool for health monitoring and sleep tracking too. Fitbit Canada https://www.fitbit.com/ca
15. Use Smaller Plates
Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes. People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones. Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more.
16. Try a moderate to Low-Carb Diet
Many studies have shown that low-carb diets are very effective for weight loss. Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories. This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet. A moderate to low-carb diet can also improve many risk factors for disease. But balance is the key because too much protein can cause some risk factors for disease also like gout and cancer, so having healthy balance and moderation is the true key to life long success for a healthy nutritional intake of fuel.
17. Avoid Processed Foods
Processed foods are usually high in added sugars, added fats and calories. What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.
18. Replace Some Fat with Coconut Oil
Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats. Studies show that they can boost your metabolism slightly, while helping you eat fewer calories. Coconut oil may be especially helpful in reducing the harmful belly fat. Note that this does not mean that you should add this fat to your diet, but simply replace some of your other fat sources with coconut oil.
19. Add Eggs to Your Diet
Eggs are the ultimate weight loss food. They are cheap, low in calories, high in protein and loaded with all sorts of nutrients. High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein. Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day.
20. Spice Up Your Meals
Chili peppers and jalapeños contain a compound called capsaicin, which may boost metabolism and increase the burning of fat. Capsaicin may also reduce appetite and calorie intake
21. Take Probiotics
Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with with weight loss. Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight. Probiotics may help regulate the healthy gut bacteria. They may also block the absorption of dietary fat, while reducing appetite and inflammation. Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss. I recommend a high quality version that is effective is ALWAYS kept refrigerated, that also has at least 10 strains & 30 billion cultures per dose such as my favorite choice: Renew Life Ultimate Flora in 50 Billion that can be purchased at most organic grocery stores or online:
22. Get Enough Sleep
Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain. Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children. This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation (91, 92).
23. Eat More Fiber
Fiber-rich foods may help with weight loss. Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness. Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones. Ultimately, this makes us eat less naturally, without having to think about it. Furthermore, many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity. Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
24. Supplement With Glucomannan
Glucomannan is one of several weight loss pills that has been proven to work. This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam. Glucomannan is low in calories, takes up space in the stomach and delays stomach emptying. It also reduces the absorption of protein and fat, and feeds the beneficial gut bacteria. Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule is able to turn an entire glass of water into gel.
25. Combat Your Food Addiction
Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods. This is a major cause of overeating for many people, and affects a significant percentage of the population. In fact, a recent 2014 study found that almost 20% of people fulfilled the criteria for food addiction. Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat or both. The best way to beat food addiction is to seek help.
26. Do Some Sort of Cardio
Doing cardio — whether it is jogging, running, cycling, power walking or hiking — is a great way to burn calories and improve both mental and physical health. Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight. Cardio seems to be particularly effective at reducing the dangerous belly fat that builds up around your organs and causes metabolic disease.
27. Add Resistance Exercises
Loss of muscle mass is a common side effect of dieting. If you lose a lot of muscle, your body will start burning fewer calories than before. By lifting weights regularly, you’ll be able to prevent this loss in muscle mass. As an added benefit, you’ll also look and feel much better.
28. Use Whey Protein IF your NOT allergic to Dairy
Most people get enough protein from diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake. One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass. Just make sure to read the ingredients list, because some varieties are loaded with added sugar and other unhealthy additives.
29. Practice Mindful Eating
Mindful eating is a method used to increase awareness while eating. It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat healthy in response to those cues. Mindful eating has been shown to have significant effects on weight, eating behavior and stress in obese individuals. It is especially helpful against binge eating and emotional eating. By making conscious food choices, increasing your awareness and listening to your body, weight loss should follow naturally and easily.
30. Focus on Changing Your Lifestyle
Dieting is one of those things that almost always fails in the long term. In fact, people who “diet” tend to gain more weight over time. Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients. Eat to become a healthier, happier, fitter person — not just to lose weight.
Benefits of Cold Showers
Most of us have been caught in that skin-cringing, and often dreaded moment of being the last one to shower. If you haven't then chances are that you've had someone walk into the bathroom, and flush the toilet mid-shower, leaving you covered in bone-chilling cold water, but this may actually be advantageous to our health. An icy shower could burn an extra 500 calories a day. Coined as the “James Bond Shower,” or often referred to as a “Scottish Shower,” turning the temperature down to freezing cold at the end can provide surprising benefits for our body and skin.
There are two kinds of fat in your body: white fat and brown fat. White fat is the bad guy (think the Joker) and brown fat is the good guy (think Batman). White fat is the body fat we all know and struggle to get rid of. When we consume more calories than our body needs to function and we don’t burn those calories for energy, they are stored as white fat, which tends to accumulate at your waist, lower back, neck, and thighs. Brown fat is the good guy you might have never even heard of, and its function is to generate heat to keep your body warm. Here’s the good news: when brown fat is activated due to extreme cold, it burns calories to keep you warm, which could provide a helpful assist in your weight loss plan. How much of an assist? Studies in The New England Journal of Medicine found making yourself cold activates ‘brown fat' – a good type of fat which generates heat, increases metabolism and burns off 'bad' white/yellow fat. Scandinavian researchers found that exposure to cold temperatures increased the metabolic rate of brown fat by fifteen fold, which could help a person drop nine pounds in a year if sustained. Scientists have known about brown fat for decades. Small mammals and human infants have deposits of it around their shoulder blades. It generates heat and helps maintain the body's core temperature. But until now, conventional wisdom held that brown fat dwindles with age and becomes physiologically unimportant.
Three studies in the current issue of the New England Journal of Medicine overturn that dogma. More importantly, they point to the possibility of a whole new way to help people lose weight and keep it off. "Up to now, the vast majority of interventions have been targeted toward energy intake — meaning reduction of food intake," says Francesco Celi of the National Institutes of Health. "This is a new tack, a new development." Scientists are beginning to work on ways to increase people's stores of brown fat and to turn up its metabolism to make it burn calories faster. The idea is to rev up the body's "good" fat to help it burn off the "bad" fat. It wouldn't take much, says Dr. Aaron Cypess of Joslin Diabetes Center in Boston, an author of one of the new studies. "We calculate that if you had three ounces' worth [of brown fat], that would be enough, if maximally stimulated, to burn up 400 to 500 calories per day," Cypess says. "A little bit could go a very long way."
By looking at high-tech imaging scans of nearly 1,800 people, Cypess and his colleagues discovered that almost all adults have small deposits of brown fat around their collarbones and in their necks. Women have twice as much on average as men. But even so, most women have only about a half-ounce of brown fat. White fat is accumulated when we consume more calories than our body needs to function, and we don’t burn these calories for energy. This body fat piles up at our waist, lower back, neck, and thighs, and is the one we all struggle to eliminate. Brown fat is the good fat, which generates heat to keep our bodies warm, and is activated when exposed to extreme cold, according to the Joslin Diabetes Center, a Harvard Medical School affiliate. Thus, cold showers can promote brown fat activity.
The new studies, which also come from the University of Maastricht in the Netherlands and centers in Finland and Sweden, provide some other new insights about brown fat:
— People have less of it as they age.
— Obese people have less than lean people.
— It's activated by spending even a little time in a chilly room.
Major Benefits of Cold Showers and a Slightly Cooler Home in the Winter:
1. Increased Alertness & Better Mood
2. Stimulates Fat Loss
3. Improves Immunity & Circulation
4. Refines Skin & Hair
5. Speeds up D.O.M.S. for shorter muscle soreness & recovery after workouts and athletic events
6. Eases Stress & Relieves depression
* Additional benefits from having the temperature turned down for your showers all year long and in your home during winter are it will also save you money on your hydro and natural gas bill and help lower blood pressure to help you sleep better at night and let's face it EVERYONE could use at least a little more sleep each night for better muscle & connective tissue recovery, higher fat burn count nightly, lower stress and illness rates, better mood for better relationships, better sex drive, better motivation to work out and live a healthy life style, and have more energy for your daily life, not to forget studies show those who have less stress and get better sleep not only are more likely to be thinner but also make 17% more money annually, the list goes on. Having a better and happier life is a comprehensive thing to grasp and the best way to achieve it and keep it is to make small choices daily to make it better and take better care of oneself one moment and one choice at a time, that way the big healthy life changes creep up on you and you will win! Try and pass it on.
Never Ignore These 11 Heart Symptoms
If something went wrong with your heart, would you know it?
Not all heart problems come with clear warning signs. There is not always an alarming chest clutch followed by a fall to the floor like you see in movies. Some heart symptoms don’t even happen in your chest, and it’s not always easy to tell what’s going on.
"If you're not sure, get it checked out," says Charles Chambers, MD, director of the Cardiac Catheterization Laboratory at Penn State Hershey Heart and Vascular Institute.
That’s especially true if you are 60 or older, are overweight, or have diabetes, high cholesterol, or high blood pressure, says Vincent Bufalino, MD, an American Heart Association spokesman. "The more risk factors you have," he says, "the more you should be concerned about anything that might be heart-related."
Especially watch out for these problems:
1. Chest Discomfort
2. Nausea, Indigestion, Heartburn, or Stomach Pain
3. Pain that Spreads to the Arm
4. You Feel Dizzy or Lightheaded
5. Throat or Jaw Pain
6. You Get Exhausted Easily
9. A Cough That Won’t Quit
10. Your Legs, Feet, and Ankles Are Swollen
11. Irregular Heart Beat
Swimsuit Season is Approaching
Having trouble getting in shape? Do you want to loose fat and gain lean muscle so you feel great, but your in pain due to old injuries that make it difficult for you? A personal trainer can provide creative, effective workouts because they are custom tailored to you, as well as prevent injuries, ensure you hit your goals, and provide consistent, non-judgmental support and health education in the particular areas that are currently not working for you thus adequately facilitate you so that you can reach your goals and desires for success.
Working out with a personal trainer increases your fitness-goal success rate by over 30 percent, according to a study published in the Journal of Sports Science & Medicine. The study found that the influence of direct supervision during workouts had a huge effect on the outcome of training. The university medical research study results suggest that one-on-one personal training is an effective method for changing attitudes and thereby increasing the amount of physical activity. Secondly, it seems that using problem-solving techniques is of value for successful behavior change and attaining successful outcomes. Remember that in the beginning getting used to working out regularly and performing well is much less intimidating when you have a personal trainer showing how to workout properly and look good doing it. More importantly it will make that process much safer as it will not only help get rid of joint pain in the long run, it will also help prevent injuries and lessen the chance of failure to get the body you want if you fully commit to the necessary changes in and out of the gym, eg. 7-8 hours sleep nightly, and holistic clean and balanced macro-nutrient eating what is recommended for you while taking into consideration any medical contraindications and allergies. To be truly successful at anything one needs a positive or at the least neutral attitude to learn or re-learn functional methods, get proper technique training from a professional personal trainer, determination to not give up when parts/segments of training seem challenging, and be prepared to make changes at home not just at the gym to achieve optimal results in various factors, including not only looking healthier- but feeling great, and fully enjoy the maximized benefits of better health and disease prevention and premature aging. Workouts don’t have to be incredibly intense, a trainer doesn’t have to be scary or intimidating. You may be surprised to find out working out can be fun. Sure, I’m serious when it comes to training because I want to help you get the results you’re looking for. But I’m also light hearted, laugh quite a bit and enjoy having a good time no matter what I’m doing.
On a Budget? Try a different approach to personal training
If your lifestyle, or your wallet, can't accommodate regular in-person sessions with a trainer, that's okay. Meeting with a trainer a handful times can help you dial in things like form and proper programming, and give you fresh ideas for workouts. You can also get personal attention via the web. Countless services and trainers now allow you to hire a personal trainer and workout via web cam, which is great if you spend a lot of time traveling.
A more affordable alternative, small group training, offers many of the benefits of a personal trainer and typically cost $20–$40 each per session depending on how many people are in your group up to 8 people. So you can share cost with family or friends and train together, which can also make it fun and helps the time in session seem to go by faster. It's best for those who needs a little extra competition and camaraderie built into a workout and for those that want invest in the benefits of taking good care of one's health but is also on a stricter budget.
For more information or advice call (250) 263-2156.
Working Out Pregnant
Although you may not feel like your able to continue working out at the intensity that you did before your pregnancy until the appropriate time after birth and recovery time has occured, and you will likely need to decrease the load of weights that you lift gradually as your pregnancy progresses, yet most women and the baby benefit greatly from expectant mothers exercising throughout their pregnancies - with the exception of some high risk pregnancies that need special care and medically prescribed strict sedentary bed rest. But for most pregnancies working out during that time is very beneficial. You'll need to discuss your exercise plans with your doctor or other licensed health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness.
Benefits of Exercising During Pregnancy
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:
While the jury's still out on the additional benefits of exercise during pregnancy, some studies have shown that exercise may even lower a woman's risk of complications, like preeclampsia and gestational diabetes. Here is some good general guidelines to consider when working out during pregnancy AFTER discussing your custom needs and guidelines with your doctor and your licensed personal trainer with proper prenatal accreditation:
Want more money? Workout and Be Active.
A study by a pair of economists from the University of Jyväskylä, in Finland, concludes that being physically active has a positive impact on long-term income.The researchers looked at the physical and financial fitness of more than 5,000 male twins, who were tracked from 1975 to 2004. They found the long-term incomes of the twins who regularly exercised were 14 to 17 percent higher than those of their more sedentary siblings in the UK and the NLSY show evidence of engaging in regular exercise yields a 6 to 10% wage increase in the US.
I am still looking for research findings in Canada for our National population data and it appears that a study of our local labour markets have not been conducted yet. The UK research findings data suggest, surprisingly, that this difference isn’t explained by the more active twins' better health. Rather, the researchers write in the journal Social Science and Medicine, physical fitness seems to “make people more persistent in the face of work-related difficulties, and increase their desire to engage in competitive situations.” So if you need inspiration to sign up for that 5K or 10K run, picture it leading to a $40-100K salary depending on where you live and what your current annual income is.
This sort of finding isn’t completely new. Previous studies have shown very similar things, but it’s often been difficult to determine whether there’s true causation. It could simply be that those who exercise also are more disciplined at work. Other studies have found a correlation between the amount of time employees exercise and their salary. But now there seems to be a stronger link found between earnings and exercise.
In this latest study, researcher Vasilios Kosteas of Cleveland State University scored each subject on how well they fit the profile of a regular exerciser. He then compared only similar individuals, some of whom didn’t exercise, and found that those who actually did earned more — 9% more. Other studies have shown the flip side: that people who are not in good shape tend to make less money. A 2007 study, for example, found that women who were obese earned, on average, 18% less than those who weren’t. Those who were overweight also had 25% less family income.
The latest study defined “regular exercise” as working out at least three hours per week. Considering that the average hourly wage in the U.S. is $23.41, the time workers spend at the gym is valued at $70.23 — but the extra pay the exercising employee receives is $84.28, about 20% more than the value of the time spent at the gym.
So even though a lot of people ending up wasting their memberships, or increase their success rate by hiring a personal trainer for proper and safer training that is more effective and achieves 70% more results than those who try to workout in a gym without a professional personal trainer, maybe your monthly gym pass is worth it after all.
10 Surprising Reasons Healthy Choices Pays Off
1. Eliminate your Expensive Vices
The obvious culprit when it comes to expensive vices is smoking. Let’s have a look at how quitting can concretely benefit your wallet: If you kick your 10-a-day smoking habit you could see yourself $3650 CAN better off within a year. Best of all, your family and friends will thank you for taking their well-being into consideration as well. But don’t stop there. Fizzy drinks like Coca-Cola or Sprite are not only disastrous for your waistline, but could also be setting you back over $1825 CAN or more per year if you’ve made it a daily habit. Add in the possibility of developing diabetes, autoimmune diseases, obesity, heart failure, fatty liver disease, rashes, anxiety and it also can cause seizures particularly for people with epilepsy and those on anti-seizure medication. Especially from those non-organic sodas/pops that contain artificial sweeteners, made altered sweeteners, and high fructose corn syrups especially when they also contain caffeine. These and more have been linked to fizzy drink consumption, and you could be saving yourself from a future of costly treatments and medical care. Needless to say, your quality of life will significantly surge, too.
2. Reduce Monthly Food Bills
Switching pre-packaged, processed foods for homemade meals can have a huge impact on your monthly food spending. For the price of a pre-packaged soup that would last you two days, you can buy the ingredients to make a portion of soup that would last you five. Not mention the savings you’d gain from giving up or cutting down on expensive takeout. A takeout meal can cost anywhere from two to five times the amount a meal made at home would, and packs on at least double the amount of calories. What’s more, switching to fresh, homemade meals can also significantly improve your body’s processing of the food. It has been scientifically demonstrated that your body prepares for the intake of foods during the cooking phase and can thus digest them a lot better. You’ll find yourself feeling fitter and more satisfied after meals – once again, considerably improving your general quality of life. Like a car, your brain needs quality fuel to run efficiently. When it comes to your job, working more efficiently can help you earn more, since high achievers are usually first in line for promotions and raises. People frequently experience increased focus shortly after improving their diets. How much can eating healthy help? One 2012 study published by Population Health Management found that eating an unhealthy diet puts you at a 66% increased risk of productivity loss. Another study in the Journal of Occupational and Environmental Medicine found that an unhealthy diet represented the highest risk for low productivity out of 19 possible risk factors, including lack of exercise, chronic pain and financial instability.
3. Save Money on Life insurance
Health insurance premiums can no longer be based on health factors, since everyone is required to have health coverage. However, life insurance is elective, and those premiums are indeed partially based on how healthy you are.
If you’re shopping for life insurance, you could be required to hand over your medical records or be subjected to a health exam so the life insurance company can assess how healthy you are. You could face double the life insurance cost in premiums or be denied for coverage altogether if you’re obese. Simply switching to a healthier diet and dropping a few pounds before you apply for a policy could significantly lower your costs.
4. Enhance Your Mood
What you eat has an impact on your brain, including the parts that regulate mood. Although there’s no single food that acts as a proven antidepressant, maintaining stable blood sugar through regular, proper nutrition will help you feel better overall on most days. Foods rich in vitamins and minerals, such as fruits, whole grains and vegetables, have been associated with an overall lower risk of depression, as have foods rich in omega-3 fats, such as nuts, salmon and other fatty fish. True happiness isn’t just about the absence of depression; it also includes general well-being. “I frequently hear clients rave about their increased energy, more stable moods, better sleep, decreased joint pain” and greater ability to focus their thoughts and successful work projects after switching to a healthier eating pattern, says Tanya Zentner, RPT (Nationally Registered BCRPA Personal Trainer). Eating healthy can reduce stress too. When your body is in a chronic state of stress, it breaks down protein to prepare for battle, but certain foods have the ability to moderate the body’s level of cortisol, the stress hormone. Some studies have found that consuming foods with omega-3 fatty acids and magnesium may help reduce cortisol levels. Eating a protein-rich diet, including fish and dairy, can help replenish protein stores and keep cortisol levels low.
5. You Can Stay More Productive
Not much is better for your finances than making more money, and one way to do that is to work harder. According to 2012 research conducted at Brigham Young University, eating healthy can help you do that. The researchers evaluated 19,800 employees at three large companies and found that eating well every day may lower your risk of productivity loss by 66%. They also found that exercise lowered the risk of lost productivity by 50%, and getting five fruit and vegetable servings lowered the risk by 39%. (Other research has found that frequent exercise is connected to higher pay.)
6. You Can Take Fewer Pills
Disease costs a lot of money in terms of doctor’s visits, procedures, surgeries, and medical devices, but a large chunk of medical spending goes toward prescriptions that could be discontinued. In fact, three of the top five most commonly prescribed medications in the U.S. are for preventable heart conditions, adding up to more than 160 million scripts per year. Keeping your heart healthy and your weight down through diet will help reduce the need for these medications and the monthly expense that goes along with them.
7. Regulate weight
Most people know this one, but it still deserves a place on this list since more than half of Americans are overweight or obese, and obesity contributes to nearly 1 in 5 American deaths. Even if it’s only by 5-10%, reducing your body weight can lower blood pressure, improve cholesterol levels and decrease the risk of Type 2 diabetes, according to the Obesity Action Coalition. Simple healthy choices such as replacing soda with water, choosing veggies instead of chips, and ordering a side salad in place of fries not only will help you lose weight, it also can help you save money. The average obese person spends $2,741 more on health care per year than a normal-weight counterpart, according to a 2012 study in the Journal of Health Economics that looked at data from 2000-2005.
8. Be healthier you look and feel better about your self - yes! Veggies improve self-esteem!
Not everybody who is thin is healthy, and not everyone who is overweight is unhealthy, but eating right can improve health for even thin people who are junk food junkies. If you cut out toxic processed foods and eat more homemade foods and more servings of organic and NON-GMO veggies, it will improve your skin, hair and nails and your waistline too! You can think of junk food as anything that’s high in calories and low in micronutrients like vitamins and minerals, like highly processed foods that are usually laden with hydrogenated oils, artificial sweeteners, and toxic preservatives that are not aimed for your health but to make the food producers more profits for them and their share holders. This includes potato chips, greasy foods like french fries, and soda pop and commercial bought ice teas that are not home made as well as sports drinks like Monster, Red Bull, Gatorade, or Power-aid that claim to be healthy but are not and filled will artificial sweeteners and high fructose corn syrups, and sometimes other bad chemicals in conjunction with caffeine in some products that are bad for you in various ways. Some scientifically proven in various forms and concentrations to cause fatty liver disease, diabetes, obesity, muscle soreness, arthritis, bowel problems, linked to the development of IBS and seizures in epilepsy patients and more. If you miss out on too much of the vitamins and minerals that your body needs, you could put yourself at risk for early death and often subject to late night food cravings, usually for more bad pseudo foods because your body did not get the nutrients that it really needs. A 2014 study published in the British Medical Journal found that eating at least five servings of fruit and vegetables per day was associated with lower risk of dying from any health-related cause as you will read more in number 9.
9. You’ll Steer Clear of Complications
When you’re unhealthy or obese, you’re more likely to have complications with an existing condition. For example, obesity decreases lung performance and is thought to exacerbate asthma symptoms. But foods rich in antioxidants and omega-3 fatty acids can increase lung performance. In addition, high blood pressure and diabetes can complicate your pregnancy, according to the CDC, and those costs can add up. Eating a healthy diet and keeping a normal body weight can help you avoid these problems. Exercising properly and safely but in a moderate to vigorous way daily for 30- 60 min not only helps your burn fat and help you have the great body you want, but it also lessons joint pain if done correctly and monitored by a professional registered trainer for correct alignment and to prevent injury while maximizing efficiency and successful goal acquisition & succession. Plus, increases your joy and fulfillment with life. Life is too short to not life it to the fullest and have fun being active and finding ways to be active that you enjoy like dancing, having your friends cheer you on in a workout at the gym, or swimming is just a few of many options you can try until you find which ones are a right fit for your personal success.
9. You’ll Age Better & Live Longer
When most people think of retirement planning, those in the US think of 401(k)s and IRAs. That’s a great start, but if there’s anything that can deplete your retirement funds, it’s unplanned medical costs. Studies conducted over the past 20 years show that plant-based and Mediterranean diets increase longevity and health, helping you work longer (if you want), save more toward retirement, and hopefully spend less on health care later. More recently, researchers in Rome and the Washington University School of Medicine jointly published a paper that concluded that calorie restriction may be the best way to prevent disease and lengthen lifespan—even for people at a normal weight. The paper, published in 2011, took into account studies on rodents and humans. More human studies are needed, but the paper provided a basis for in-depth trials to come.
The same diseases that make you feel bad and cost a lot of money may also lower your life expectancy. A diet of fruit and vegetables, in combination with exercise, was associated with extended life expectancy for women in their 70s, according to a study in the Journal of the American Geriatrics Society.
Other studies have shown similar associations between a long life and calorie restriction or consumption of a Mediterranean diet, which includes lots of fruits, vegetables, and omega-3 fats from fish and olive oil. No matter how you cut it, a healthy diet can play an important role in how long you’ll live.
10. You'll Improve Your Memory
Ever feel like you think a bit more clearly after a good workout? Not only is your brain getting more energy and oxygen, but many studies have shown that exercise can boost your memory and help you learn better. Of course, an intense workout right before a big exam could leave you more tired than smart—but the two are still undoubtedly linked.
Tips for eating healthy
If switching to a healthy diet were easy, everyone would do it. So what should you do if you’re having a hard time choosing the right foods and sticking to a healthful eating pattern?
“Small changes over time result in big payoffs,” Zentner says. That means setting small, attainable goals each day that will translate into long-term results. Here are some of her tips:
Zen Yahweh Fitness® will help you achieve your goals with accredited training and positive encouragement to help you stay focused as you continue to commit to your goals of an active life style, with balanced nutrition. Zen Yahweh Fitness will tailor an exercise program for your specific needs and encourage regular attendance to workouts, because consistency of regular training and alternating workout variants, accompanied by portion control and a balanced diet are key to your success!