Category Health

Eat Fat To Lose Fat

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Copyright : Vadim Guzhva

What’s all this talk about how consuming certain fats can make your body shed fat? Well, it turns out that it’s all true. So for those of you who shun all types of fat in an effort to lose weight, you may be doing yourself a disservice. That doesn’t mean you should go hog-wild and gobble fat bombs, but if you keep a moderate amount of healthy fats in your meal plan, you’ll have a greater chance of reaching your weight loss goals.

Keep in mind that dietary fat supplies fatty acids which transport certain vitamins across cell membranes, regulate body functions, and are integral components of growth and overall health. Fat can also be stored as energy in fat cells, cushioning internal organs and providing an energy bank which can be utilized in times of starvation.

When you consume dietary fat, you are increasing the palatability and what’s called the “mouth feel” of foods, which makes the whole process of eating more enjoyable. In addition, fat creates a feeling of satiety which lasts longer than if you were to scarf down a carbohydrate-rich meal which is digested much more rapidly. That’s why rifling through a bag of potato chips can often trigger more munching, until you find that you’ve polished off the whole bag, hence the phrase “empty calories”.

Just make sure to stick to healthy fat sources like avocado and nut butters, and skip the trans fats, which are partially hydrogenated, and found in processed and prepared food items like cakes, cookies, margarine, donuts, fried foods, and frozen pizza. Saturated fat intake should also be kept to a minimum (found in meats such as beef, pork, poultry skin, butter, cream, and cheese).

Seated Stretches To Energize You

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Image ID : 25045947
Copyright : Andriy Popov

If you work at a desk job, you probably don’t think much about stretching your body and recharging it, but it’s one of the best things you can do for your body and your spirit.

Though I think it’s always best to step away from your desk to increase circulation, stretch, and reset your mind, I know that isn’t always an option. So here are a few stretches which you can do while sitting at your desk. I challenge you to perform these stretches right now as you read this blog post so you can see how easy and quick they are.

NECK CIRCLES:
Inhale, then exhale while dropping your chin to your chest.
As you slowly inhale, rotate your head to the right, bringing your right ear near your right shoulder and stretching the muscles on the left side of your neck.
Keep rotating until your neck is fully extended and pause, then rotate your head while slowly exhaling so that your left ear is now near your left shoulder and you feel a stretch in the muscles on the right side of your neck.
As your chin reaches your chest, finish your exhalation and pause.
Continue in this manner for 5 complete revolutions, then switch directions and perform 5 complete revolutions. Bring head to neutral and take a deep inhale, then slowly exhale.

SHOULDER SHRUGS
With arms at sides, inhale, then raise both shoulders near ears and hold for a count of 5.
Forcibly exhale through open mouth while quickly dropping shoulders.
Repeat 4 more times.

GRIP AND RELEASE
Make fists with both hands, holding for a count of 10.
Spread fingers out wide, holding for a count of 10.
Repeat sequence 2 more times, then shake hands out for several seconds.

OPEN HEART
With bent elbows, reach behind your lower back and clasp your hands together.
Aim to keep your palms together at all times.
Move the shoulder blades together.
Then straighten the elbows.
See if you can lift your arms up, away from your back.

NOTE: If this move is too difficult for you, hold onto a towel or belt, then pull arms outwards to add tension, then lift your arms.

Cool Your Tatas

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Copyright : avesun

I just heard about an odd, yet very appealing product which is sold by Polar Products, a company which specializes in body cooling and hot and cold therapy. Under the section entitled “Women’s Health”, among all the cooling vests, scarves, etc., are Bra Coolers. These nifty cotton pockets house small cold packs which can be placed on the underside of each breast inside your bra to keep your girls cool. This would be especially delightful for larger chested ladies who often have overhang issues, which can be pretty uncomfortable in hot weather.

I think I need these for my next trip to Thailand!

Click on this link to check it out:

https://www.polarproducts.com/polarshop/pc/Pair-of-Cool58-Bra-Coolers-p258.htm

Pets and Your Health

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42089792 - woman with her dog tender scene

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I don’t know how I would get through difficult days without my three wonderful cats. Tenshi, Shima, and Kazu are so special to me that I always look forward to coming home and seeing their sweet faces. Those of you who have pets to whom you are closely bonded know how comforting it is to come home to them. Animals are capable of deep, unconditional love which is unparalleled. A pet won’t care that you look all disheveled from battling a grueling day. If you are distraught, a pet will make you smile and perhaps even laugh with cute and silly antics. Pets are natural antidepressants, and create the perfect distraction when you are tempted to feel sorry for yourself or ruminate over something which is only causing you anguish.

Pets are wonderful for our well-being and spiritual health.

It turns out that owning a pet also confers physical health benefits as well. Pet owners enjoy a reduction in stress and anxiety, which has a positive impact on blood pressure. Another very striking and unexpected benefit to having pets is a decrease in a child’s chances of developing allergies to animals. The decreased chance of developing allergies to animals in small children who live with animals is as high as 30 percent, according to research conducted by pediatrician James E. Gern which was published in the Journal of Allergy and Clinical Immunology. Dr. Gern conducted a number of studies on children exposed to pets, all of which concluded that children who were exposed at an early age to animals tended to develop stronger immune systems overall, and were far less likely to develop pet-related allergies.

When I think of friends who have allergies to cats or dogs, most of them did not grow up with a pet in the house. I also did not grow up with a family pet per se, unless you count the two rabbits I had in fourth grade for about six months. My mother was so fed up with them that she sold them to a pet store, and that was that. But I spent extended periods of time petting and hanging out with numerous outdoor cats in the neighborhood, enough so that I had a regular exposure to them. I also spent weekends with my dad’s dog, or with his friends’ dogs, so the exposure was steady.

I honestly believe that early and regular exposure to pets is a boon to immune health in young children. And since there is a large body of scientific evidence to back that up, why not get a family pet for your children to love?

Doctors Are Detectives

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There is tremendous responsibility in being a physician, and I take it very seriously. Any time I walk into a medical facility and see patients, I know that the patients and staff are all counting on me to assess patients fully, make proper diagnoses, and provide appropriate treatments. Basically, I know that I MUST make the right decisions at all times and be at the top of my game. Talk about pressure! Nevertheless, the thrill of solving a problem is so rewarding that it quickly eradicates any feelings of anxiety.

I just read Atul Gawande’s excellent book, Being Mortal, and I love this passage in which he very aptly describes the satisfaction which can come from being a physician:

“You become a doctor for what you imagine to be the satisfaction of the work, and that turns out to be the satisfaction of competence. It is a deep satisfaction very much like the one that a carpenter experiences in restoring a fragile antique chest or that a science teacher experiences in bringing a fifth grader to that sudden, mind-shifting recognition of what atoms are. It comes partly from being helpful to others. But it also comes from being technically skilled and able to solve difficult, intricate problems. Your competence gives you a secure sense of identity. For a clinician, therefore, nothing is more threatening to who you think you are than a patient with problem you cannot solve.”

The truth is that pretty much every physician has come across a case which he or she could not solve, one which necessitated a discussion with a specialist, or a lengthy literature review to aid in diagnosing the zebra who walked into the office that day. Physicians are human, fallible, and though they usually have the answers to the puzzles which are constantly presented to them, they may find themselves stumped every now and then, and that is a dreadful feeling.

It is an honor to serve humankind as a problem-solver, and I will always strive to keep my clinical acumen as sharp as possible in order to provide the best medical care.

Will You Ever See Your Abs? REPOST

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real fat man

One of the most common questions I get from people is how to lose belly fat and get defined abs. Since a tight midsection is one of the most enviable and desirable body attributes, I am never surprised by these inquiries. I have noticed that there is a relatively common misconception that defined abs come solely from exercise, which is definitely not the case. While a certain amount of development in the abdominal muscles must be present for the washboard appearance which many people covet, an individual’s food choices often interfere with the quest for six-pack abs.

If you really want to see abdominal definition, you need to eliminate the following foods from your diet:

SUGAR
Processed foods (including crackers, luncheon meats, cheese, chips, breads)
Foods high in saturated fat (red meat, fast foods)
Salad dressing
Alcohol

Though it may be difficult at first to eliminate the foods listed, you will notice over time that your palate will adjust and that food cravings will subside. That’s because processed foods and sugar set up a vicious cycle in which you crave more bad foods when you consume them. Cut them out of your meal plan, and your cravings will subside. Another benefit of avoiding these foods is that you will avoid the rapid spikes in blood sugar and insulin which they trigger. Why is this important? Because sharp spikes in insulin release promote increased fat deposition in the midsection.

Another dramatic change which you need to make is to drink plenty of water daily. My general rule is to buy an attractive 1 liter bottle, fill it 3 times during the course of a day, and drink all the water you put in that container.

If your abdominal muscles haven’t seen a sit-up in years, you should also incorporate abdominal exercises into your regimen. Here are my three favorite abdominal exercises which work for everyone, from beginners to advanced athletes:

bicycle crunches
Katie-Bicycle-Crunches
ball crunches
basic-crunches-on-stability-ball
planks
Plank-1024x538

If you are consistent with making healthy food choices and getting regular exercise, chances are good that you will see a toned tummy if you are already at a normal weight. If you are overweight, the healthier food choices will help you to slim down and get rid of belly fat, putting you on course for a tighter midsection.

Le Grand Verre French Artisan Wines Unboxing

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Check out these lovely artisan wines in clever packaging which I got to sample!

DISCLAIMER: I was provided with product in exchange for posting a review. I am also a brand ambassador.

To get a $10 discount on your first order, click on this link:

https://LeGrandVerre.ref-r.com/c/i/22662/29285748

The Fantastic Four For Bone Health

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Copyright : Sebastian Kaulitzki

If you’re very serious about bone health, then you need to make sure that you have optimal levels of four key nutrients. The four big players in the battle for good bone health are:

Calcium
Vitamin D3
Vitamin K
Magnesium

CALCIUM:
Calcium is the most plentiful mineral in the body, comprising the bulk of bone and tooth material, and is also involved in numerous vital body functions. Blood levels of calcium must be high enough to prevent Vitamin D3 from stealing calcium from the stores in your bones. Otherwise, the process of leaching calcium from the bones will result in the development of osteopenia and osteoporosis over time.

Common dietary sources of calcium include seafood, leafy greens, legumes, dried fruit, tofu, milk, cheese, and yogurt. The U.S. recommended daily allowance is 1,300 milligrams daily for children, 1,000 milligrams daily for most adults, and 1,200 milligrams daily for women over 50 and elderly individuals over the age of 70. The dosage should be split up, since the body typically cannot absorb more than about 500 milligrams at a time.

VITAMIN D3:
Vitamin D3 is an important regulator of calcium levels in the blood, maintaining those levels primarily by enhancing the absorption of calcium from food consumed. However, when insufficient calcium is provided by food sources, vitamin D3 will draw on the calcium which is stored in bones. Vitamin D3 also acts as a hormone in the body and is responsible for a myriad of physiological processes. Dietary sources of Vitamin D include primarily fatty fish like salmon and tuna, egg yolks, and cheese. Some foods like dairy, cereals, and orange juice are often fortified with vitamin D as well.

If you prefer to take a supplement, vitamin D3 is available in several potencies. I generally recommend 5,000 IU per day, especially if you have confirmed low serum vitamin D3 levels.

VITAMIN K:
Known more for its essential role in the blood clotting sequence, vitamin K plays an important role in the prevention of fractures by promoting the accumulation of calcium in bones and teeth. It promotes calcification in bones and teeth by activating osteocalcin, while also preventing calcium from accumulating in soft tissues such as blood vessels. It is found in leafy greens such as parsley, kale, brussels sprouts, lettuce and spinach, fermented legumes and vegetables, as well as in some fatty, animal-sourced foods, such as egg yolk, liver and cheese.

Adequate daily intake of vitamin K is 90 mcg for women and 120 mcg for men. Since it is fat-soluble, it’s a good idea to consume it with a healthy dietary fat source. Vitamin K levels should not be ignored when supplementing one’s diet with vitamin D3, as high levels of vitamin D3 have been shown to cause blood vessel calcification when vitamin K levels are low.

MAGNESIUM:
While calcium makes up most of the tissue found in bone and teeth, magnesium gives those structures their strength and rigidity. In addition, adequate levels of magnesium must be present for the absorption and metabolism of calcium to occur.

Dietary sources of magnesium include spinach and other leafy greens, whole grains, dark chocolate, nuts like almonds and walnuts, legumes, and avocado. Magnesium can also be taken in supplement form, and comes in many varieties.

SUMMARY:
Make sure you are taking all four supplements to optimize bone health. It’s always a good idea to get bloodwork to determine serum levels of these substances. Make sure to consult with your physician before starting any of these supplements, especially if you are taking medications which may interfere with or interact with supplementation.