Health-References » body

How Much Sleep Do We Really Need

Health References — Thu, 24 Dec 2009 12:03:39 +0000

Sleep plays a vital role in our daily regimen, as during this dormant period, it recharges and revitalizes our weary body organs and tissues. The amount of sleep an individual requires varies from person to person, to achieve this healthy balance, and to feel well rested upon awakening.

Researchers maintain a constant seven to eight hours of daily sleep throughout the year. However, researchers in America tend to take a different view. They assert that because most of us can extend our daily sleep, we must need to do so. This would mean that people who seem content with seven and a half hours of sleep a day during the week but enjoy nine hours at the weekend are, unknowingly, chronically deprived, and actually need nine hours every day. Evidence for this is said to come from the many people who are sleepy in the daytime.

When we drift off to sleep, we either fall into a deep, restful sleep, or into a shallow, light sleep. It becomes obvious that if you experience a deep sleeping for few hours, it will be better than sleeping for long hours while experiencing a shallow sleeping as you will find yourself very tired, and your body is exhausted when you wake up.

Napoleon Bonaparte, who was not a good sleeper, had advocated six hours sleep for a man, seven for a woman and eight for a fool

Many studies make it clear that the amount of sleep each person needs varies and depends on many factors, including age. Infants generally require about 16 hours a day, while teenagers need about 9 hours on average. For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day. Women in the first 3 months of pregnancy often need several more hours of sleep than usual. The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Getting too little sleep creates a “sleep debt,” which is much like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid.

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The Skin Explained

Health References — Wed, 23 Dec 2009 15:23:00 +0000

The skin is one of the largest organs in the body. The skin is an organ of the body just like our liver, kidneys etc. Most people think of the skin as simply a cover for the body and do not tend to associate it with the rest of the system. As with all of the other organs in our body, the skin has a variety of highly specialized functions to fulfill. Whilst there may be conditions in which the skin is specifically involved, it plays its part in every kind of illness. The skin may have to carry the burden of other ill-functioning organs when the system is under strain.

The Structure of the Skin

As mentioned previously the skin is one of the biggest organs of the body and a man has approximately 1.5 square meters of skin. The skin consists of two distinct layers. The outer layer is known as the epidermis and the layer beneath which is known as the dermis.

The outer layer epidermis is the really protective layer and is thicker in parts where protection is most needed, such as on the soles of the feet.
The under layer dermis is also designed to give protection, as well as provide a variety of other functions. In the dermis we find the nerves, blood and lymph vessels, together with the sweat and sebaceous glands and other specialized cells.

Our skin being one of the most important organs of the body, depends for its health on our whole internal system functioning well.

The Digestive System and the Skin

As the skin covers the body we do not relate it directly to the digestive process. However, to try and understand the true function of the skin and thus take care of it, we must recognize the fact that it is closely associated with the nutrition of the entire body. It is clearly evident, that the maintenance of a healthy skin is directly and extremely dependent on the dietary habits of an individual. Therefore, the state of the skin can be affected more quickly through this medium than in any other way.

The habit of overeating, especially of sugary foods, will affect the skin more dramatically and quickly then people would imagine. Conversely, under eating certain types of food, thus leading to a deficiency in vitamins and minerals will lead to skin problems and disorders. If we do not eat a balanced diet and our diet is very lop sided, then this will lead to problems which will be shown on our skin. Crucially, all of these skin problems and conditions are end-results and need no direct treatment. More importantly they need tackling at their source i.e. in the disorders of the digestive system.

Therefore, the conclusion of this is that the health of the skin must be considered in direct relationship to the food that we eat.

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The Right Running Hydration Gear Makes All the Difference In Your Hydrating Needs

Health References — Mon, 21 Dec 2009 15:00:51 +0000

Whether youre a leisure jogger, or you plan on entering the next marathon, having the right running hydration gear can make a difference in your approach to the final destination you seek to achieve!

Hydration gear is starting to be an integral part of the athletes training as a runner, and when the runners limits are being pushed further and further to achieve certain personal goals your body needs the right equipment to seriously keep you fully hydrated throughout the day.

Unlike hikers and trekkers, individuals that take long runs or have intensive training programs not only need to replenish their body with cool fresh water, but they need the proper hydration gear that is lightweight and is convenient for them.

You may be able to wear a backpack style hydration system, but it may wind up too bulky, and for longer running programs, you may get very hot and sticky, which eventually will make you feel extremely uncomfortable.

Your Hydration System Should Be Designed For Performance And Convenience!

Running products on the market today are made to be extremely lightweight and have high-tech components that allow for proper airflow and evaporation. It should be no different when you search for quality running packs, and the more features you can find on a pack to help eliminate moisture, provide stability, and have proper design for your convenience, the better chance you will be happy with that product for many years of running.

Now whether youre searching the local running stores, or online, the best way to find out exactly what will work best for your needs is to compare the level of running and time you spend and measure it up to some of the current pack systems available. The last thing you want to do is spend money on an inferior water pack that will not fit your overall requirements.

The next thing you will want to determine is what youre more accustomed to using, because you may prefer bottle style packs over the bladder with the water tube style. Even though technology is advanced, you may be more comfortable using the older technology such as the basic water bottle.

Dont Buy Water Products That Have All The Bells And Whistles If Theyre Not Needed!

You want to make sure that you purchase the water hydration product that suits your style of running. If you decide to go with the super advanced system and it winds up not fitting your running style, you will waste your money and more than likely not use the pack because of the extra features getting in your way.

When you come to the hydration pack section, or the website that lists all the running packs, the first thing you should do to determine which one is right for you is see how much water capacity the bladder holds, or how many water bottles they carry.

Once you find the one with the exact ounce capacity that you require during your run, the next step is to make a list of items you need to carry on you during your run. This is an important question to ask, because there is a big difference between what you need to carry with you, and what youd like to take with you.

Im sure you would like to carry your Mini-Pinscher in your pack, but do you need to? On the other hand you may need to carry extra energy bars, dry clothing, and necessary running accessories. When you have this information readily available, it will help determine the exact size pack needed.

When running, whether it is on flat surfaces or uneven mountain trails, comfort will be a crucial part of your running packs features. Many overlook this and of course the more expensive systems have more comfort features available, however, it will come down to the level you run, and how much comfort you really need.

Many specific hydration designed running packs are produced with stable ergonomic features and are very well insulated to keep your water fresh and cool, plus they provide quality adjustable straps for complete comfort. If you decide to spend a little more money, you can get additional valuable running features such the lumbar attachment to prevent bouncing that can be very annoying to joggers, and also reflective belts for additional safety, as well as unique pockets for your pedometer, and other necessary jogging items.

I wish you all the best in finding the right hydration system, and if this summer is going to be an extremely hot one this year, keeping your body fully hydrated during an intensive run is even that much more important to you!

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Forget the Diet Men – Learn How Weight Training Can Literally Shed the Pounds Off You!

Health References — Sun, 13 Dec 2009 21:17:24 +0000

It’s a fact – In this day and age, more of us are overweight than underweight. Everyone seems to be on a diet or weight loss program. The problem with diets is most people see them as a temporary thing they need to do to get them where they want to be.

We constantly hear things like “Bob lost 20 pounds in one month on the Super-Spectacular diet”. Sounds great, but what happened to Bob when he went off the diet after that month. He went back to his old ways and put on 20 pounds. So he then went on the Fully-Fantastic diet plan and lost his 20 pounds again. What really needs to change is his lifestyle, not his diet.

Our diet is an important part of our life, and a change in diet can definitely help us lose unwanted weight. But what’s the point if our lifestyle involves nothing but watching TV, lying on the couch, sitting on our butts in our office job all day, and trying to remember what this new diet allows us to eat and when.

If you really want to lose weight then build muscle. Sounds contradictory doesn’t it. Most people know muscle is heavier than fat so why would you want to start getting heavier.

One of the greatest things about muscle is that it burns calories all day long, even when you’re lying on the couch. What this means is that the more muscle you have, the more calories you’ll burn during the day and the more you’ll be able to eat without gaining weight. This is great news for all of us who like eating.

By putting focused pressure on our bodies through weight training our bodies react by growing muscle to compensate. The big benefit is that it also chews up our fat cells faster than a diet resulting in a stronger, thinner and a better looking you.

By simply doing some basic weight training, we are also stimulating our metabolism more than any aerobic training such as cycling or walking. This means that you’ll continue to burn calories long AFTER you’ve completed your weight training session. The calorie-burning effect of aerobic training generally declines rapidly once you stop the exercise.

Weight training has many advantages over simply taking up a new diet. You will feel better, look better, and experience better results faster.

For more information on weight training and to meet others like you looking to make a difference to their physique, then head on over to

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The Dieters Survival Guide For Holiday Parties

Health References — Sun, 13 Dec 2009 13:54:24 +0000

If you have been watching your weight all year, you certainly won’t want to add back the pounds during the holiday season! By making a commitment to yourself and your health, with these tips it will be possible to enjoy the holiday celebrations without adding extra pounds.

1. Don’t think diet, rather think about eating smarter.

2. Before attending a party, have a small high quality, nutritionally balanced meal. That way you will be less likely to be hungry and fill up on snack foods served with drinks.

3. While at a party, determine to hold your drink in your dominant hand all evening. This will make it a little less convenient to reach for food.

4. Think of one daily indulgence, rather than a ‘day of indulgence’.

5. Before attending a party resolve to snack only from fresh fruit and vegetable choices.

6. If you must have a taste of chips and other ‘dry’ snack foods, alternate with fresh vegetable crudits. It is quite difficult to mix the tastes, so you are likely to eat more slowly and eventually give up. When that happens stick to the fresh food choices.

7. Choose between an alcoholic beverage, a dessert or a ‘sinful’ main course, rather than indulging in all three. Rotate your choice when you have several events to attend.

8. Choose almonds, pecans and walnuts, eating individually and slowly. This way you can avoid handfuls of salted peanuts or cashews.

9. Alternate alcoholic drinks with a glass of sparkling mineral water with a dash of lime, or a vegetable juice dashed with a chili sauce.

c Kim Beardsmore

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Weight Loss Starts in Your Head!

Health References — Sun, 13 Dec 2009 12:47:57 +0000

Are you a ‘look-and-lose’ dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight? Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet? If so, you may not realise your thoughts are key to your happiness and success.

Do you look at yourself and say, “I’m fat”, or “My hips are too big”? Many of us look in the mirror and immediately compare ourselves to those ‘perfect’ human specimens we see every single day on TV, in magazines and in the newspapers.

Often we talk to ourself and make excuses, “It’s my genes”, “I’m much too busy to get fit”, “I like myself this”, as a way of protecting yourself from the way we see ourselves now and the way we want to be.

If we were to be truly honest with ourselves most people actually want to lose a few pounds – if we only knew how.

The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned.

But most important of all, you need a regular mental workout to keep your self-image in shape.

Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy.

So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises.

Exercise One – Self Examination

Start by compiling a list of all those negative thoughts your have about yourselfI’m undisciplined, I can’t manage my time, I let people down, I can’t succeed, I don’t exercise enough. You will need to decide before you start this process that you won’t get discouraged.these are things that you will admit to yourself but they most certainly don’t have to control your life.

Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.

Then, take your ‘negatives’ list and turn it into your ‘potentials’ list. You do this by creating a positive self-image to every ‘negative’ you listed. Instead of “I can’t succeed”, write a counter belief, “I will succeed”.

Ceremonially throw out the ‘negatives’ list – you are saying goodbye forever! Burn them, trash them, destroy them.they are no longer going to be a part of your thinking about yourself.

Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.

Exercise Two You Can Be What You Want to Be

Now that you have your list of potentials run your own visualisation stories so that you can ‘see’ yourself in a new light. For example, if your list of potential includes “I eat just the right portions”, visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal.

Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.

Exercise Three Keep a Journal of Your Daily Successes

Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and ‘failures’. You must record and remind yourself of the positive changes because our human nature will replay the negatives – sometimes blowing them out of proportion. It’s important to nurture and celebrate the small steps you make every day.

Exercise Four Go Easy On Yourself – You Are Beautiful Work In Progress

Don’t listen to the criticismnot your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.

Exercise Five Forget About The Past

The only moment you can live is the current one. You can’t live in the future and you most certainly shouldn’t live in the past.the challenge is to take charge of our thinking so that we think in the same time zone in which we live!

For example we may be tempted to think about yesterday’s failures”If only I hadn’t eaten second helpings”, “If only I didn’t reach for the chocolate cookies”. If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.

Yesterday is over, today is where you live.make sure that today you do NOT replay yesterday’s failures and make your resolve to change TODAY.

Exercise Six Resolve to Change Today

Just as you shouldn’t live in the past, you can’t live in the future. You can only live or change today. The oldest clich in the world is perhaps one of the greatest truisms of all’tomorrow NEVER comes!’

There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.

Exercise Seven Write a Plan For your Life

This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.

Exercise Eight Carry Affirmation Cards About Yourself

This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be

I can achieve anything that I put my mind to.

I will be satisfied with single helpings.

Try it, you have absolutely nothing to lose and everything to gain!

Exercise Nine Change Your Eating Habits

Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.

By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can’t be something other than what we believe we can be!

So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes!

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Bust Through the Weight Loss Plateau!

Health References — Sat, 12 Dec 2009 21:39:33 +0000

Dieters dread the plateau. You’re on a roll, losing weight steadily and happily for weeks. Your confidence is high and your goal is in sight. Then suddenly your scale freezes. No matter how hard you try, those extra pounds just refuse to budge. You’ve hit a wall and you know the frustration of seeing no progress could easily lead you to gain back what you’ve lost. So how do you break through the plateau?

It’s perfectly normal for a dieter to reach a plateau. The trick is to use it as an opportunity to double up your efforts and get really clear on your strategy to carry you through to the finish line. Below you’ll find suggestions that can help you recommit to your program and re-ignite the weight-loss process when you feel challenged.

1. Get clear on your ultimate weight-loss goal.

Be sure that your weight-loss goal is realistic and that your expected rate of weight loss is reasonable. If you are on a heath enhancing, nutritionally rich weight loss program you can expect to loss one to two pounds a week. Each body has its own ideal weight and size. Don’t compare yourself to anyone else, but listen to your body and notice what feels best for you. A simple way to approximate your ideal weight is by referring to a Body Mass Index chart.

2. Go high-protein, low carbs.

Unless you are eating enough protein to maintain your lean muscle mass, you are likely to have lost weight already from both your fat stores and muscle. Women need to eat approximately 100grams of protein a day and men 150 grams in order to preserve their muscle tissue during a weight loss program. If you have lost some muscle during your weight loss program so far you will need to focus on protein so your body can build muscle, which requires more calories to sustain, which will in turn, kick start your weight loss again. Needless to say, any weight loss program you choose should be one that preserves your body’s muscle and this does not happen!

3. Add resistance training to your program.

A wonderful way to boost your metabolism and break through to the next level of weight loss is by incorporating aerobic exercise into your program, such as 30 minutes of walking three to four times a week. If you are 35 years or older, or haven’t exercised regularly, begin with 10 to 15 minutes two to three times a week. In addition, weight training with free weights or machines several times a week can help increase muscle mass, which in turn allows you to burn more calories faster. Studies show that weight training can increase your metabolism overnight by five to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout.

4. Look out for hidden carbohydrates.

If your weight loss progress seems slow, look out for carbohydrates that might be sneaking their way unnoticed into your diet. Sugar can lurk in the most unexpected places such as ketchup, salad dressings, teriyaki and barbecue sauces. Watch out too for cornstarch, sugar or milk solids in many processed foods such as gravies, or sauces on frozen vegetables. Be especially careful about “low-fat” foods where flavor is enhanced by sugar and other carbohydrates. Try keeping a diet journal for a couple of days of EVERYTHING you eat and drink. You may quickly discover the hidden carbs that are keeping your weight-loss progress stuck and be able to eliminate them and move past your plateau.

5. Take the “refinement” out of your diet.

Try eliminating all refined sugar and refined grains from your diet. This includes white bread, pastries, pasta, white rice, white flour crackers, sugar-coated breakfast cereals, cookies and cake. This simple step can encourage a huge weight-loss breakthrough and leave you feeling more healthy and energized in the process.

6. Don’t go hungry.

Cutting back on how often you eat can have a negative impact on your diet plateau. Many studies show that small, frequent meals are more satisfying and produce better weight-loss results than the same number of calories consumed in three large meals. Take advantage of healthy snacking and crunch on fresh slices of raw vegetables like celery, peppers, cucumber and jicama when you’re hungry.

7. Drink to burn up.

It’s vitally important to replenish your fluids by drinking plenty of water on your weight loss program. An inadequate supply of water in itself can slow down your weight-loss. Carry water with you wherever you go throughout the day. For additional weight-management benefits, add a high quality aloe concentrate to your water to help keep your digestion in top shape. Also, a probiotic supplement can help us maintain a healthy intestinal flora. Keeping well hydrated not only helps you burn fat efficiently, it also helps control hunger.

8. Keep your incentive strong.

Remember the determination you felt when you first began your weight-loss program? Remember the excitement of watching the pounds drop one by one? Go back to whatever your initial motivation was and see whether it still works for you. It may have been the desire to lose weight for a particular event or to regain your figure after pregnancy. You may have been motivated by poor health or by the shock of just how much weight you had gained. See whether the same motivation still has juice for you. If not, choose a new one. Keep a picture of yourself looking great or bad! on your refrigerator as a daily reminder of where you are heading.

c Kim Beardsmore

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Snack Ideas For Kids That Won’t Wreck Mom’s Diet

Health References — Thu, 10 Dec 2009 22:23:51 +0000

If you are a mom at home on a diet, you will probably related to a frequent situation I encounter as a weight loss consultant. Many of my clients with children are able to keep to a healthy eating plan through most circumstances except two. It all starts to go astray when the kids come home from school, or when they are preparing school lunches.

It’s no surprise really. Kids love snacks we buy from the supermarket, and parents love them because they are quick and easy to throw into the lunchbox or for kids to grab from the shelves in the pantry. Small bags of chips, tasty bite size crackers, sodas and the like. No problem. Except when it comes to mom’s weight loss program. Mom loves them too!

These products are high in fat, high in energy and high in refined sugars. And after one, two or three nibbles it is possible to wrack up an unwanted 500 calories. This single act will probably stall your weight loss or even worse!

To stop your kids from sabotaging your weight loss efforts, here are 20 snack ideas for kids that will do far less damage to your weight loss program if mom nibbles just a little.

1. Chop up tinned pear or other fruit in natural juice and set in 200mls of low calorie jelly. Make up into individual disposable plastic containers with lids.

2. Cut up crisp vegetable sticks with dipping sauce – ranch, peanut satay, sweet chili or tomato.

3. Cut celery sticks 6-8 cm, fill with cottage cheese and top with sultanas or chopped nuts.

4. Combine a mixture of low fat hard cheese cubes, nuts and dried fruits in plastic wrap or a lunch bag.

5. Roll up thin slices of carrot and celery with grated cheese in a slice of cold meat. Secure with toothpick. Slice the carrot and celery with a vegetable peeler for really thin slices.

6. Cut oranges into quarters and freeze on trays. Put into plastic bags for a fruity ice block.

7. Meatball surprise. Next time you are making meatloaf, double the quantity and make a batch of meatballs. These are great in lunchboxes cold. Add a slice of pineapple with a toothpick to each meatball. Add dipping tomato sauce if required.

8. Mini quiches.make a batch of crust-less quiche and cook in muffin tray. Each ‘muffin’ will be a wonderful healthy snack for kids.

9. Chilled fruit surprise – slice a combination of strawberries, bananas, kiwi fruit, watermelon, grapes or in season fruit. Place in small resealable plastic container. Top with apple juice; do not overfill. Seal, freeze. When packed in lunchbox, will keep sandwiches cool and prove a refreshing treat on a hot day.

10. Rice cakes spread with mashed avocado, mashed banana and cinnamon, or try mashed avocado, sliced tomato and sprouts.

11. Chopped hard-boiled egg served with low fat mayo, salt, pepper on a crisp bread.

12. Leaf wrappers wrap a cheese finger, celery stick and carrot stick in a lettuce leaf. Wrap in foil and place in lunchbox. Contents will be kept moist.

13. Yoghurt tub.

14. Baby Bell Cheese and low fat cracker.

15. Creamy dates slice dates lengthways, remove stone. Fill with Philadelphia cream cheese low fat.

16. Quick sausage rolls wrap a skinned good quality sausage in several sheets of filo pastry. Brush pastry with beat egg to glaze. Cut into desired lengths. Bake in moderately hot oven for 15-20 minutes. Rolls can be frozen.

17. Same as above but use fresh chicken breast strips and cut to 2″ – use tomato or favorite dipping sauce

18. After school hot snack attack Spread a round of pita bread with tomato paste and herbs. Top with tomato, ham, mortadella, add onion, sliced mushrooms or pineapple. Sprinkle grated low fat hard cheese over pita bread. Grill to make a tasty pizza. If no pita bread is available, substitute a crisp bread.

19. Fruity kebabs place bite size pieces of fruit in season on kebab skewers.

20. Pop top sandwich tuna tin, crisp bread, sachet of mayonnaise. Kids can put their snack together at school so that it doesn’t go soggy.

Remember fresh is best both for yourself and your children. By substituting these ideas for some of the prepackaged snack food and cookies your kids eat you will be doing both them and yourself a favor.

c 2004 Kim Beardsmore

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Is Your Diet Risking Your Health?

Health References — Thu, 10 Dec 2009 15:45:09 +0000

Have you noticed that fad diets rise and fall in popularity like the latest fashions or current pop songs? Weve seen and seen off the soup diet; the grapefruit diet; the no carbs diet; the only carbs diet and so on. I remember as a teenager eating only hard boiled eggs for a week! I lost a tonne of weight, but Im never going to do it again! Are you putting your health at risk by following a fad diet?

As a result of experimenting with the latest food exclusion diets, many people are actually cutting out entire food groups, leading to nutritional deficiencies, which could be damaging their health! While it may seem that cutting out carbs is great for fast weight loss, there is a very real risk that it will trigger carbohydrate cravings. Have you ever experience carbohydrate deprivation? First you become edgy then start to crave carbs, especially the wrong sort of starchy crabs that are stored as fat. Many people simply give in and become compulsive, but those who hold out can suffer severe side effects. Vitamin B group deficiency is one outcome, leading to fatigue and anxiety.

Did you know the bodys main fuel source for energy comes from carbohydrates? Did you know that carbs also are the brain food used to fuel its function? Is it any wonder you carve high-carb, high-sugar snacks when studying hard, problem solving or using a computer? Health professionals advise that eliminating carbs from your diet is counter-productive. A much better strategy is giving your body the right type of carbs it requires.

Others cut out meat when dieting, thinking this is the way to eliminate excess fat from their bodies. By doing so they could be missing out on important vitamins and minerals such as iron, vitamin B12 and zinc. Iron deficiency leads to serious conditions such as anemia.

Protein is an essential building block for the body and is needed for the growth of new cells and tissues. If you dont eat meat it is vital to get adequate protein from other sources such as soy, fish, eggs and chicken.

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Yoga for mothers

Health References — Mon, 07 Dec 2009 10:12:54 +0000

I am not a Yoga teacher. Ive only attended about 3 Yoga classes although my gym offers Yoga classes. So, why am I writing about Yoga when I know nothing about it? I am curious thats my nature. And through the years, this curiosity has helped me develop a career as a freelance graphic designer and writer. And it is through a very weird type of Yoga my own type, or whatever I thought was Yoga at that point in time that helped me swim ashore when I was teetering between drowning in the sea of depression after giving birth to my sons.

Both times, I was hit badly and constantly turned to the bottle for a solution. The bottle never will be a solution and yet, I hoped it would be.

Yoga and the soon-to-be-mother
Theres all this hype about Yoga that I didnt fully understand before whats all this clamor about Yoga for pregnancy?? Whats the big deal? You have a big belly, retch half the time, have a sudden liking for pickle and have to wear your husbands clothing.you need Yoga to help you deal with all that?

But of course, I only began the understand the benefits of Yoga as a mother when I started going for the classes, read about them in books, magazines and websites. This amazing method can help mothers regain their physical strength and sends them into a journey of self-discovery and improvement. Instead of helping you deal with others, in Yoga, everything starts from within. Therefore, to solve a problem, you have to go inside.

And inside a mother, its always a battle zoneand its tumultuous half the time. Pizza or no pizza? Sex or no sex tonight? What kind of mother will I be? Will I sprain my own childs fingers when I try to put hisher clothes on? With the kind of bizarre thinking and hormones going on inside our mind and our body, mothers often have a difficulty finding peace. Your doctor will tell you time and time again that although nutrition is important, finding peace, quiet and calm in yourself and in your life is just important for an expectant mother.

Yoga for the regular mother
Considering the fact that Yoga can help bring calm into calamity, its obviously a good choice for you to try out Yoga if youre thinking of starting an exercise program. Better yet, join a gymwhich is what I did. I used to scoff at people who join gyms and judging from the loud dance music, I remember thinking to myself Yikesgym is just a sorry excuse for a disco. Instead of serving peanuts, they serve fruit mixes. Instead of alcohol, they serve bottled water. But everyones trying to get into a social thing in the gym. Its a social club!

And as a mother, I dont have the time to join a social club.

But I was wrong. As soon as I gave the 10-day free classes trial, I was hooked. No makeup, no dressup oh, the younger gym-goers still dress up to the nines and apply mascara for gym and no pretense. I go to the gym and attend the Yoga class to sweat to end up looking ugly but feeling damn good!

Mothers can open up their minds and free up their hearts after Yoga
Yoga has this tranquilizing effect on people that can hardly be explained with words. It has to be felt. Its like youre striking those poses, stretching those muscles and bending over backwardsand all this while, your mind is opening up and all impure thoughts are just flying out of it.

Yoga can be like taking out the trash.

And this can be good for the whole family, especially the kids, as well. After a session of uninterrupted Yoga, youll feel renewed. Even a grumpy, sleeping, tired and beaten-out mother will have more energy to spend time with the kids. Instead of feeling disgruntled and trapped, a mother can use Yoga to actually find an opening, a release that helps relax, not only the body, but the mind as well.

I dont know about youbut I am going for more classes because I have seen the benefits. Yoga can do a whole lot for the ordinary non-married kidless people.imagine what it can do for a mother.

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