How to Create a Consistent Exercise Routine

You know the drill about how great exercise is for you, but perhaps you struggle with making it a priority in your life. Consistency is the key to making exercise a lifelong habit. Here are some tips on building workouts into your regular routine.

Instructions

1.  Get out early. Research shows that people who exercise first thing in the morning are most consistent. Nothing except your alarm clock gets in the way-not an urgent deadline, a traffic jam or a happy hour gathering. For extra tips, see Resources below for a link to my eHow: "How to Exercise Early in the Morning."
2.  Be realistic. Set small, achievable goals at first. If you are new to exercise, plan to work out three times a week. Then move to every other day. As you progress you may build up to a 5-day (or more) weekly routine.
3.  Have a specific plan before you start. You'll want to build in a variety of workouts to keep things fresh (for example, strength one day, cardio the next) but the trick is planning ahead. Every Sunday night, map out your week of workouts and stick with it like it's a doctor's prescription. Your plan can even be as simple as "Mon: Walk 30 min., Wed: Walk 30 min. plus 15 min. push-ups and sit-ups."
4. Find someone to keep you accountable. This can be a workout buddy or a personal trainer. Either way, pair up with someone who is inspiring and reliable. For extra tips, see Resources below for links to these eHow articles: "How to Find an Exercise Partner" and "How to Hire a Personal Trainer."
   • 5 Set goals and keep track of your progress. Maybe your goal is to lose weight or run 5 miles. It could also be as simple as "exercise every other day for a month." Seeing progress will keep you motivated and consistent.
5. 6 Find inspiration or distraction. If exercise goals don't engage you, pick a favorite diversion and build that into your exercise routine. Listen to music, watch TV or read a magazine while you exercise.

Read more: How to Create a Consistent Exercise Routine | eHow.com http://www.ehow.com/how_4444416_consistent-exercise-routine.html#ixzz1JXmCYTtE

Read more: How to Create a Consistent Exercise Routine | eHow.com http://www.ehow.com/how_4444416_consistent-exercise-routine.html#ixzz1JXlTPNUg

Chiropractic on the Dr. Oz show

Your Body within 1 Hour of Drinking Soda

I have to admit, as a former teacher, I used to cringe when I saw the amounts of soda my students could put away in a day. We may as well have installed a soda pop fountain instead of the water fountain. Later, as I worked with parents of infants, I almost choked on a bite of lunch one day to see a baby's bottle filled with Coke. Since that memorable day, I have met others who regularly purchase Pepsi for their tots and think nothing of it when they stock the fridge with Mt. Dew.

One thing I know for sure: soda in no way benefits your baby, your child (or you!)

According to the Nutrition Research Center, this is what happens to your body within one hour of drinking a can of soda:

-10 minutes: 10 teaspoons of sugar hit your system, which is 100 percent of your recommended daily intake. You'd normally vomit from such an intake, but the phosphoric acid cuts the flavor.

-20 minutes: Your blood sugar skyrockets. Your pancreas attempts to maximize insulin production in order to turn high levels of sugar into fat.

-40 minutes: As your body finishes absorbing the caffeine, your pupils dilate, your blood pressure rises, and your liver pumps more sugar into the bloodstream. Adenosine receptors in your brain are blocked preventing you from feeling how tired you may actually be.

-45 minutes: Your body increases dopamine production, causing you to feel pleasure and adding to the addictiveness of the beverage. This physical neuro response works the same way as it would if we were consuming heroin.

<60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, which boosts your metabolism a bit further. High doses of sugar and artificial sweeteners compound this effect, increasing the urinary excretion of calcium. The caffeine’s diuretic properties come into play. (You have to GO!) Your body will eliminate the bonded calcium, magnesium and zinc that was otherwise heading to your bones. And you will also flush out the sodium, electrolytes and water. Your body has eliminated the water that was in the soda. And in the process it was infused with nutrients and minerals your body would have otherwise used to hydrate your system or build body cells, bones, teeth.

>60 minutes: The sugar crash begins. You may become irritable and/or sluggish. You start feeling like crap. Time to grab another? 

 

Courtesy of http://www.drmomma.org/2008/01/your-body-within-1-hour-of-drinking.html 

Chiropractic care for children

Chiropractic care for children offers your family a solid foundation for wellness. Throughout pregnancy, birth, and childhood, the chiropractic lifestyle offers choices and benefits for your greater health and well-being. The following video and articles will help you understand the importance of the chiropractic family wellness lifestyle.

Children's Chiropractic Safety Research:

The ICPA has initiated a ground breaking study on the safety and effectiveness of chiropractic care for children. The preliminary results are outstanding and show that chiropractic care is safe for children. Even more significant is that parents reported three unexpected improvements with their child's care:

1. Improved sleeping
2. Improved behavior and attitude
3. Improved immune system function

Written by Jeanne Ohm, D.C.

and just for fun....

Who keeps the pros in prime condition? Introducing the pro football team DCs

The linebackers you see on the playing field on Sunday afternoon are in prime physical shape. Some of the credit for their condition goes to the 34 chiropractors who work with the NFL teams.

We asked these chiropractors to share their likes, dislikes, and advice with you about working in the professional realm. Here’s what they had to say.

AFC TEAMS AND THEIR DCs

Damian D. Redlinski, DC, has been “officially” adjusting the Buffalo Bills since 2000, “but I have been adjusting players and other members of the Bills’ organization since 1979,” he says.

How he got to be team chiropractor is worth reporting: “My first office was a mile from the stadium. One day a kicker with the team, Rusty Jackson, came in for an adjustment. Word spread among the players, and more become patients.

“Every year, I sent letters asking for a position with the team and every year I received the same basic answer: ‘No position is available.’ I continued treating the players, coaches, and staff at my office. I sneaked into training camp with the players hoping we wouldn’t be detected. I went to the team’s first three Super Bowl appearances and adjusted players at their hotels. In 2000 there was a change of training staff and I was brought on board.”

His advice: “Keep trying. Keep knocking on doors. Keep your name out there.”

Spencer H. Baron, DC, DACBSP, (Baron2520@aol.com) as worked with the Miami Dolphins for 10 years. He reports that he is “thrilled at being a part of the healthcare team’s triage approach to diagnosing and treating the impaired mechanics of sports injuries.”

He says that working with a corporate structure can keep relationships fragile. “That is why we need our group of professional football chiropractors to organize and strengthen its position in the NFL,” he says.

His advice: “Superior communication skills, good technical abilities, and timing will open every door.”

Michael A. Miller, DC, CCSP, CCRD, (chiromam@aol.com), has worked with the New England Patriots for 25 years. He enjoys the camaraderie of the players and coaches, the respect from the team, and seeing the results in the performance of the players.

Although he enjoys the field experience and excitement as well as being a member of a world champion Super Bowl team, he doesn’t like to be away from his family on road trips.

His advice: “Get experience treating weekend warriors. Volunteer at community sporting events. And take postgraduate courses in sports injury and rehab.”

• Alan Sokoloff, DC, DACBSP, is one of two team chiropractors of the Baltimore Ravens, whom he has served since 1999.

Becoming a pro team chiropractor was something he always wanted to do. “I like working on athletes at all levels,” he says. “At the highest level, you can really see the fruits of your labor blossom.”

His advice: “Start at the local level and gain experience working with athletes in a sport you are familiar with. And don’t get in over your head. Covering events and teams can be a heavy burden, especially if a player gets hurt and you are the only one standing around with “Dr.” in front of your name.”

Douglas C. Miller, DC, (drmillerdc@comcast.net), is also a team chiropractor of the Ravens, with whom he has worked for 10 years. He enjoys working with individuals who are dedicated to achieving peak fitness and performance, although he dislikes dealing with a few “arrogant superstars.”

His advice: “Make contacts with everyone associated with the sport of your interest. Learn new approaches to treating athletes. Never stop learning.”

Steven W. King, DC, (swkmlcc@aol.com), has been working with the Cincinnati Bengals through the team trainer, Paul Sparling, for eight years. Players are sent to him when they ask for chiropractic care. He says he was sought because of his reputation in Cincinnati.

His advice: Treat everyone the same. And treat them honestly.

• Greg Kempf, DC, has been team chiropractor for the Cleveland Browns since the 1999 season. He especially likes working with the best orthopedic physicians in the country, as well as seeing the players respond to treatment.

Dana Harper, DC, DACNG, CCSP, is a newcomer to the Houston Texans: He’s been adjusting them for one year.

His advice: “Keep learning and practicing your skills.”

Stacey S. Conrad, DC, CCSP, CCEP, (drssconrad@aol.com), team chiropractor for the Indianapolis Colts, joined the team 11 years ago. He says that most players have worked with a chiropractor in the past. The few who haven’t are amazed how adjustments improve their performance and recovery capabilities.

Like others who travel with their teams, Conrad is not fond of being away from home 20+ weekends a year.

His advice: “Share information with the athletic trainers, strength and conditioning coaches, and other team doctors. Share your expertise with the healthcare team so that it may help formulate a plan that will best help the athlete. Stick to your specialty.”

• Anthony J. Iselborn, DC, DACBSO, ATC, CSCS, (sportdocjx@comcast.net), has been team chiropractic consultant to the Jacksonville Jaguars since 1995. He doesn’t especially like the long hours, but he enjoys working with the players and watching them excel.

His advice: “Become a specialist in sports and get involved in your community.”

David Rouse, DC, (dakiro2@fdn.com) is another team chiropractic consultant to the Jaguars, and like Iselborn, has enjoyed that role since 1995. He can’t find a downside to working in pro football.

His advice: “Take sports courses and soft-tissue courses.”

Preston Wakefield, DC, now in his second season with the Tennessee Titans, works as a specialist in low-force chiropractic with the team. He says, “It is an honor to share my expertise with the people within the organization, in a combined effort to advance the goals of the team.”

His advice: “Imagine that each patient you treat is a pro athlete. Stay focused in the moment and heal each one. Work on your knowledge and treatment skills and get ready. It will happen.”

Chuck Woosley, DC, (cawoosley@aol.com), also works with the Titans. Now in his eighth season, he says that his favorite thing about being team chiropractor is having the opportunity to work outside of the normal office practice. He says, “It’s not very pleasant being in the locker room after a loss.”

His advice: “Realize that there is a system in place and you must conform to that system to maintain a positive relationship with the other professionals working with the team.”

• Shawn M. Caldwell, DC, (shawn@caldwell chiropractic.com), has adjusted players on the Denver Broncos for two years. He began working with the Broncos because of his experience with the Colorado Rockies baseball team. “The ownership group from the Rockies became patients and asked me to be their team chiropractor. Because of my [seven-year] reputation with them, the Denver Broncos came to me and asked if I would be interested in working with them, also.”

His advice: “Be a good chiropractor and treat everyone like they were world-class athletes.”

Evan Mladenoff, DC, (teamdoc@kc.rr.com), has been with the Kansas City Chiefs since 1993, in the AFL championship game. Mladenoff says the players have a lot of respect for chiropractic. “They know what works to get them ready for game time,” he says.

His advice: “Be careful what you ask for. It is a pressured environment in which the demands for players to perform are high, likewise the demands for the doctors to perform to get them ready.”

Saby Szajowitz, DC, CCSP, works with the San Diego Chargers. “I started working with professional athletes 12 years ago (five seasons with the Chargers). Athletes are focused and dedicated to staying healthy and preventing injuries, making working with them rewarding to me,” he says.

Helping an injured athlete return to play is gratifying to him, but the pressure of getting him back to “full throttle” isn’t.

His advice: “Meet people, be sincere, and be honest. Don’t make promises you can’t keep.”

• Richard D. Belsky, DC, CCSP, QME, has also worked with the Chargers for five years. He says, “I enjoy the challenge of developing a treatment plan and the thrill of seeing that it has helped the player when he’s on the field.”

His advice: “It’s important to understand the mechanism of an injury and to figure out how that injury affects the function of the player’s job. Take a postgraduate sports program or another rehabilitation postgraduate course. That will give you the tools to be a team chiropractor.”

Other AFC team chiropractors include George Rizos, DC, New York Jets; Greg Kempf, DC, Cleveland Browns; and Joel Smooke, DC, Pittsburgh Steelers.

NFC team DCs

Rensay David, DC, (championsclinic@nts-online.net), is now in his seventh season as team consultant for the Dallas Cowboys. One of the things he likes best about his role is providing soft-tissue treatment to players. “It makes them feel better quicker and longer,” he says.

David doesn’t treat players on game day; he lives two hours away and prefers to spend time with his young family.

His advice: “To work with pro players you have to have humility, integrity, and be ‘rhino-skinned.’ That is, you have to know how to handle someone who is hurting in situations that can be stressful.”

Frank Brady, DC, (fbrady@meiluspa.com), has worked with the Philadelphia Eagles for two years. “Knowing you have the opportunity to work on some of the finest-tuned athletes in the world is awesome!”

He especially likes working with one of the best training and medical staffs in the league. But, he doesn’t care much for training camp. “It is very demanding. I am away for at least two weeks, working 12-hour days.”

His advice: “Start with the high schools and local colleges. I started working with local golf pros and the next thing I knew, I had touring professionals under care.”

Sol Cogan, DC, (cogan@healthquest.us), has kept the Detroit Lions “in line” for four years.

His advice: “Pursue your dreams persistently.”

• Andrew Klein, DC, (aklein33@hotmail.com), has been working with the Minnesota Vikings for four years. It was his love of sports that led him to this work.

His advice: “There is a combination of experience, continuing education, hard work, and being in the right place at the right time (also known as luck) that leads to working with a pro team.”

Jim Hovey, DC, (hoveychiro@comcast.net), has worked as the team chiropractor for the Atlanta Falcons for 12 years. As a former football player, he was motivated to work with the team so that he could put chiropractic in a highly visible position.

His advice: “Start at a level where you can be involved in the sport. Fine tune your skill so that you are competent and valuable for the profession to acquire.”

Kris Purvis, DC, (drbones24@yahoo.com), has been the team chiropractor for the Atlanta Falcons for 13 years. He became focused on working with a pro team in 1983 during his senior year at Palmer. “I called John Riggins, Washington Redskins running back, when he was hospitalized with a low-back injury. The idea of working with the NFL became cemented in my head.”

He still finds the work exhilarating but tiring, since he works Monday through Saturday in his office. When football season starts, he works Sunday, too — a seven-day work week.

His advice: Start with whatever sport you can. The experience is invaluable. Picking a sport you are passionate about always helps, too.”

• Maz Neshat, DC, (mazclinic@alltel.net), has worked with the Carolina Panthers for two years. He got into this work because of his love for football and considers it “a once in a lifetime job.”

His advice: “Do the best you can at your job.”

Robert A. Lizana, DC, (drrob@abigno.com), is the “official unofficial” team chiropractor of the New Orleans Saints and has been involved with professional sports for nine years.

One of the things he likes best about his involvement is the relationships he’s developed with players. “The players are always doing nice things for my kids and my staff, such as visiting them for their birthday parties.”

He says the schedule is very demanding. “From the start of training camp (July) to when our last game was played (January), I literally worked every day except one.”

His advice: “Make sure it is something you really enjoy, because working with a team takes a lot of time and commitment.”

Brian K. Allard, DC, of the Tampa Bay Buccaneers, has been team chiropractor since 2003. “The job is great; however, it comes with tremendous responsibility and time commitments that affect one’s personal life,” he says.

His advice: “Don’t lose sight of what a chiropractor does. You don’t need to do everything. Just be the best at one thing. Adjust, adjust, adjust!”

Curtis P. Maynard, DC, MUAC, (drpmaynard@maynardcwc.phxcoxmail.com), has served the Arizona Cardinals for five years. “In college, I set goals to have a sports-specific practice. I began treating professional golfers and then, by referral, other pro athletes,” he says.

He especially enjoys working with the other team physicians and sharing his expertise in sports injuries, prevention, and the role of chiropractic in performance enhancement. The one “tiny” negative is the time commitment.

His advice: “To work with professional athletes and teams, you must be a team player yourself.”

Michael E. Murphy, BHK, DC, team chiropractor for the St. Louis Rams for the last three years, wanted to work with professional athletes because of his enjoyment of sports.

His advice: “Learn to work as part of the team.”

Other NFC chiropractors include Ken Ehrman, DC, New York Giants; Jason Winseck, DC, Washington Redskins; Mitchell Katz, DC, Chicago Bears; Michael Zoelle, DC, Green Bay Packers; Mark Eastland, DC, San Francisco 49ers; and Jerry Ramageda, DC, Seattle Seahawks.
http://www.chiroeco.com/news/chiropractic-news.php?id=2479

Chiropractor Uses Untraditional Treatment To Relieve Steelers Aches, Pains

Chiropractic Visit After-Game Ritual

PITTSBURGH -- Hip pain, pulled hamstrings and back problems are just part of the job for a Steeler.

That's why several players go to chiropractor Jeffrey Cohen to fix their aches and pains.

Going to see Cohen is an after-practice ritual for Alan Faneca, but he’s not the first.

Steelers have been shuffling into Cohen’s Oakland office since the ‘70s.

Cohen said, “The all time Steelers 75th anniversary just came out and most of the guys that were on that list were patients here at the time.”

Faneca said, “It's a leap of faith sometimes when people have to go outside of the realm of a regular doctor.”

Cohen has a special technique involving a cold laser that doesn't involve traditional cracking and crunching that most chiropractors are known to do.

The Steelers aren't the only ones catching the trend. Cohen's clients include musicians and Pittsburgh ballet dancers. He also worked on Mr. Rogers for years.

Cohen said, “There was occasion once where I literally went from having a 300- pound line man and in the other room was Mr. Rogers. They're professions who all share something; if you are unable to perform you're out.”

Faneca said, “It kind of puts you in a relaxing zone, at peace a little bit, especially when you walk out feeling better.”

Just when Faneca walks out Steeler fullback Dan Kreider walks in for treatment.

Kreider said, “It's a leg today, an arm tomorrow. It's all about trying to stay as healthy as possible week to week.”

In fact, Cohen said in the ‘70s when the NFL didn't allow chiropractors the players had to sneak in, but now they don't have any problems admitting it's their Friday regime.

Kreider said, “People can go on scientific evidence and this and that, but I’m the one out there banging heads and banging my body and if my body feels good that's enough evidence for me.”

Cohen has founded the Nimmo Educational Foundation. It’s a nonprofit organization that will conduct research and training based on Dr. Nimmo's principles. The new foundation will educate current and future health care practitioners in Dr. Nimmo's methods, raise awareness of non-invasive pain treatments, and explore more methods for pain relief.

Aspartame Side Effects (Nutrasweet & Splenda)

There are over 92 different health side effects associated with aspartame consumption. It seems surreal, but true. How can one chemical create such chaos?
Aspartame dissolves into solution and can therefore travel throughout the body and deposit within any tissue. The body digests aspartame unlike saccharin, which does not break down within humans.
The multitude of aspartame side effects are indicative to your genetic individuality and physical weaknesses. It is important to put two and two together, nonetheless, and identify which side effects aspartame is creating within you.

Aspartame Side Effects

The components of aspartame can lead to a number of health problems, as you have read. Side effects can occur gradually, can be immediate, or can be acute reactions
According to Lendon Smith, M.D. there is an enormous population suffering from side effects associated with aspartame, yet have no idea why drugs, supplements and herbs don’t relieve their symptoms. Then, there are users who don’t ‘appear’ to suffer immediate reactions at all. Even these individuals are susceptible to the long-term damage caused by excitatory amino acids, phenylalanine, methanol, and DKP.
Adverse reactions and side effects of aspartame include:
Eye
blindness in one or both eyes
decreased vision and/or other eye problems such as: blurring, bright flashes, squiggly lines, tunnel vision, decreased night vision
pain in one or both eyes
decreased tears
trouble with contact lenses
bulging eyes
Ear
tinnitus - ringing or buzzing sound
severe intolerance of noise
marked hearing impairment
Neurologic
epileptic seizures
headaches, migraines and (some severe)
dizziness, unsteadiness, both
confusion, memory loss, both
severe drowsiness and sleepiness
paresthesia or numbness of the limbs
severe slurring of speech
severe hyperactivity and restless legs
atypical facial pain
severe tremors
Psychological/Psychiatric
severe depression
irritability
aggression
anxiety
personality changes
insomnia
phobias
Chest
palpitations, tachycardia
shortness of breath
recent high blood pressure
Gastrointestinal
nausea
diarrhea, sometimes with blood in stools
abdominal pain
pain when swallowing
Skin and Allergies
itching without a rash
lip and mouth reactions
hives
aggravated respiratory allergies such as asthma
Endocrine and Metabolic
loss of control of diabetes
menstrual changes
marked thinning or loss of hair
marked weight loss
gradual weight gain
aggravated low blood sugar (hypoglycemia)
severe PMS
Other
frequency of voiding and burning during urination
excessive thirst, fluid retention, leg swelling, and bloating
increased susceptibility to infection
Additional Symptoms of Aspartame Toxicity include the most critical symptoms of all
death
irreversible brain damage
birth defects, including mental retardation
peptic ulcers
aspartame addiction and increased craving for sweets
hyperactivity in children
severe depression
aggressive behavior
suicidal tendencies
Aspartame may trigger, mimic, or cause the following illnesses:
Chronic Fatigue Syndrome
Epstein-Barr
Post-Polio Syndrome
Lyme Disease
Grave’s Disease
Meniere’s Disease
Alzheimer’s Disease
ALS
Epilepsy
Multiple Sclerosis (MS)
EMS
Hypothyroidism
Mercury sensitivity from Amalgam fillings
Fibromyalgia
Lupus
non-Hodgkins
Lymphoma
Attention Deficit Disorder (ADD)
These are not allergies or sensitivities, but diseases and disease syndromes. Aspartame poisoning is commonly misdiagnosed because aspartame symptoms mock textbook ‘disease’ symptoms, such as Grave’s Disease.
Aspartame changes the ratio of amino acids in the blood, blocking or lowering the levels of serotonin, tyrosine, dopamine, norepinephrine, and adrenaline. Therefore, it is typical that aspartame symptoms cannot be detected in lab tests and on x-rays. Textbook disorders and diseases may actually be a toxic load as a result of aspartame poisoning.
Ever gone to the doctor with real, physical symptoms, but he/she can’t find the cause? Well, it’s probably your diet, your environment, or both.
Aspartame is the common denominator for over 92 different health symptoms at the root of modern disease. The Aspartame Detoxification Program demonstrates the most effective way to reverse disease symptoms is removing the underlying cause - aspartame.
I counsel aspartame victims worldwide and have witnessed nine out of 10 clients restore their health by following the Aspartame Detoxification Program. Begin with detoxifying your body of all residual chemical toxins from aspartame's chemical make up of phenylalanine, aspartic acid and methanol and their toxic by-products, and see if any adverse health symptoms remain. Try the Aspartame Detoxification Program, and within 30 days your symptoms should disappear.
Steps:

1. Remove all sugar-free products with aspartame from your diet.
2. Learn to 'read' your body. Begin recording any health changes.
3. Get a hair analysis.
4. Be happy with yourself.
5. Detoxify.
6. Restore depleted nutrients.
7. Exercise and get plenty of rest.
8. Eat 75% raw foods at every meal.
9. Drink water, water, water.
10. Get control of your life.

I designed this Ten Step Program to help protect your health and the health of those you love from being seduced by the sugar-free diet craze. Wishing you good health.

What can you do about aspartame side effects?

Set an example by changing your diet.

• Tell everyone you know.
• Talk to the schools and day care centers. Offer to speak at parent-teachers meetings.
• Contact your local, state, and Federal government representatives.
• If you see someone with a diet drink, ask if they have had any of the typical aspartame side effects.
• Spread the word at your work.
• Distribute the Aspartame Consumer Safety Network and Pilot's Hotline
• Tell your doctor about the scientific research available proving the negative side effects of aspartame.
• Register a complaint with the FDA, the FAA, the NutraSweet Company about aspartame poisoning.
• Return all food products with aspartame, opened or unopened, to your grocer. Tell him/her the products make you sick. The grocer can return them to the manufacturer for a store refund. The manufacturer should get the message. So, will the grocer.
• Spread the word on computer networks.
• Publish articles in newsletters at your church, place of work, or neighborhood association.
• Set a personal example for health and wellness.

By Janet Starr Hill

Nutrasweet & Splenda (aspertame & sucralose)

Watch this video! 

There are over 92 different health side effects associated with aspartame consumption, killing over 300,000 people every year. Please share with others to let them know the health risks associated with artificial sweetners.

Why do some weight loss programs succeed while others dont?

While there is no “one size fits all” solution to lifelong, healthy weight loss, try these tips:

• Lifestyle change – Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change. You are making a commitment to your health for life. Various popular diets can help to jump-start your weight loss, but permanent changes in your lifestyle and food choices are what will work long term.
• Find a cheering section – Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support, whether in the form of family, friends, or a support group, so that you can get the encouragement you need.
• Commit to a plan and stick to it – Experiment until you find a good, long-term plan that helps you lose the weight and maintain that loss in a way that works for you. If you cut out just 100 calories a day you could lose 10 pounds in a year. Remember, one 12 oz can of soda can contain 150 calories.
• Set Goals.  Aim to lose 1 to 2 pounds a week to ensure healthy weight loss.
• Stay motivated and keep track – Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as goals like wanting to feel more confident or become healthier for your children’s sakes. Keep a food journal or weigh yourself regularly. Find and use tools that help keep you motivated. Stay focused: when frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.

Weight loss bottom line

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. Gaining and losing weight (W) comes down to the simple calculation of calories consumed (CC), or in other words, what you eat, minus calories burned (CB) through metabolism and physical activity.
W = CC – CB
If you eat more calories than you burn then you gain weight or if you eat fewer calories than you burn then you lose weight. In order to lose one pound of fat per week, you need to eat about 500 calories less than your typical diet. Since 3,500 calories equals about 1 pound of fat, if you cut 500 calories from your typical diet each day, you'd lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories). Remember, you need to burn 3,500 calories more than you take in to lose 1 pound.
This does not mean that you need to eat less food. Instead, you need to consume fewer calories. With smart choices this is very doable. The key is to choose “low density” foods, which means foods that allow you to eat a larger portion sizes but that is lower in calories. These foods, including many fruits and vegetables, tend to contain more water and fiber. Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée. See below for some more easy calorie saving ideas.

Item	Calories*	Substitute	Calories*	Calories* Saved
Starbucks grande café late (16 oz.)	190	16 oz. coffee or tea	5	185
12 oz. can of regular cola	137	club soda water with a squeeze of lemon or lime	2	135
1 medium glazed doughnut	239	1 apple	72	167
4-inch cinnamon-raisin bagel	243	2 pieces whole grain toast	138	105
3 oz. bag corn chips	441	2 large carrots with 2 tbsp. hummus	106	318
1 cup chocolate ice cream	285	1 cup strawberries	53	323
3 oz. bag plain salted potato chips	465	2 cups popcorn air-popped	62	403
Pancakes with butter & syrup	520	1 cup cooked oats	166	354

Sources: USDA National Nutrient Database for Standard Reference, 2007 and www.starbucks.com. *Actual calories may vary by brand.

Getting Fit in 2011

Why do you think health clubs are so successful in January? If you answered because people make New Year's resolutions to get fit, you're right. Why do most people fail to meet their resolutions? The answer is because they have not successfully implemented a plan of action.
This article is not about exercising. Although, if you follow these steps you can get physically, emotionally and spiritually fit this year. Most people believe that reaching their goals will make them happy. Although, happiness is unique to each individual, finding it is not as illusive as you may think.

You can reach your ultimate goals and create true happiness when you make a plan, write it down, choose an accountability partner and set a timeline. Then look at those who motivate you to see how they reached their goals. Be aware of the obstacles that can get in your way (yourself and others) and find a life coach who will hold you accountable.
Who are your mentors and role models? Many people are motivated by the success of others. For example Albert Einstein was thought to be slow and he proved to be a genius. Michelangelo was 88 and still painting chapels.
Maybe you're motivated by someone you know personally who has set his sights on a lofty goal and didn't give up until he reached it. For me, it is my husband, Steve, who lost his eyesight in a car accident, later writing a book and professionally speaking about resiliency.
List the obstacles that you know you are going to face and how you will overcome them. You must transform your thoughts. Your brain believes what it perceives. Recognize your irrational beliefs and replace negative thoughts with positive ones.
Do you have good friends? Write down the names of your friends and determine whether they are supportive of your goals. If you find that your social network is negative, you may decide to distance yourself from the negativity and find new friends.
If you have any questions about how to set and reach your goals, you would benefit by hiring a life coach. A life coach will help you define your goals, encourage, validate, support and provide structure by helping you write a road map.
With discipline, determination, tenacity, persistence and humor, you can reach you ultimate dream!


Kristina Welker is a doctor of psychology, a certified Christian life coach, a licensed professional counselor and a member of the Ahwatukee Foothills Behavioral Health Network


We're here to help!  Call us to join our January weight loss program so we can help you meet your goals! (253) 445-3000

How High Fructose Corn Syrup Damages Your Body

High-fructose corn syrup (HFCS), the main ingredient in most soft drinks throughout the world, increases your triglyceride levels and your LDL (bad) cholesterol. These effects only occurred in the study participants who drank fructose -- not glucose.

Consumption of beverages containing fructose rose 135 percent between 1977 and 2001. Food and beverage manufacturers began switching their sweeteners from sucrose (table sugar) to corn syrup in the 1970s when they discovered that HFCS was not only cheaper to make, it was also much sweeter (processed fructose is nearly 20 times sweeter than table sugar), a switch that has drastically altered the American diet.

In 1966, sucrose made up 86 percent of sweeteners. Today, 55 percent of sweeteners used are made from corn.
Dr Mercola's Comments

In case you forgot, or never knew in the first place, the number one source of calories in the US is high fructose corn syrup.  Let me say that in different words so you more fully appreciate the impact of this fact.  Remember that fat has 250% more calories than sugar, but even with this major disadvantage, the food that most people get MOST of their calories from is sugar from corn, primarily in the form of soft drinks.

Even though I have known this for years, it is still shocking to me every time I reflect on the enormity of this truth.  But, like W. Clement Stone, I believe that there is a nugget of good in this horrible fact. The good is that stopping this pernicious habit is one of the easiest things to do. Since this is such a pervasive problem in the US, we could make radically outrageous improvements in our health as a culture if we just simply stopped everyone from drinking soda.

I am HIGHLY confident that the health improvement would be FAR more profound than if everyone stopped smoking because elevated insulin levels are the foundation of nearly every chronic disease known to man, cancer, heart disease, diabetes, aging, arthritis, osteoporosis, you name it, and you will find elevated insulin levels as a primary factor.

This evidence of an increase in triglyceride levels and LDL (bad) cholesterol levels is just the latest among countless findings pointing to the dangers of High Fructose Corn Syrup (HFCS).

Part of what makes HFCS such an unhealthy product is that it is metabolized to fat in your body far more rapidly than any other sugar, and, because most fructose is consumed in liquid form, its negative metabolic effects are significantly magnified.

HFCS has also been linked to:

    * Diabetes
    * Obesity
    * Metabolic Syndrome

The delusion that fructose is an acceptable form of sugar is quite prevalent in many nutritional circles. In fact, nearly all simple sugars are metabolized quickly and disrupt insulin levels, which contributes to most chronic illness. Eating small amounts of whole fruit will not provide tremendous amounts of fructose and should not be a problem for most people, unless diabetes or obesity is an issue but fruit juices, sodas and other beverages sweetened with fructose should be avoided.

To add insult to injury, the corn that the high fructose corn syrup is metabolized from nearly all comes from genetically modified corn which is fraught with its own well documented side effects and health concerns.

High fructose corn syrup is is not something that should be in your diet at all. But HFCS is the primary caloric sweetener in U.S. soft drinks. Researchers estimate that most Americans eat 132 calories of HFCS per day, while the top 20 percent of sweetener consumers eat over 300. And some, they say, eat as much as 700 calories per day of HFCS.
-thanks to the organic consumers association

Eat This, Not That Article by David Zinczenko

Two out of three people in America today are either overweight or obese. That means every time you sit down in an airplane or a packed movie theater, more likely than not you’re going to wind up as the lean center of a fat sandwich. But as you look right and left and see nothing but heft, you can’t help but think, What happened?

How did we all get so darn fat?

Well, the simple answer is that we eat more calories. The Centers for Disease Control and Prevention found that American men eat 7 percent more calories than they did in 1971; American women eat a whopping 18 percent more—an additional 335 calories a day! But the harder question is this: Why do we eat so many more calories? Are we suddenly more gluttonous? Do we have some kind of collective death wish? Is the entire country hellbent on qualifying for the next season of Biggest Loser?

No. There’s an even crazier reason: It’s the food!

We’ve added extra calories to traditional foods, often in cheap, mass-produced vehicles like high fructose corn syrup. These new freak foods are designed not by chefs, but by lab technicians packing every morsel with maximum calories at minimum cost—with little or no regard to dietary impact. Indeed, Eat This, Not That! 2011 has uncovered the truth about some of your favorite fast food and grocery store items and how they're causing you to pack on unnecessary pounds. It’s enough to kill your appetite, which—in these cases, anyway—would be a good thing.
Bonus Tip: Don't miss our year-end walk down The Restaurant Hall of Shame: The 20 Worst Foods of 2010!

THE FAST-FOOD HAMBURGER
The great American staple. Don’t worry, burgers really do come from cows—but have you ever wondered how those giant chains process and distribute so much meat so cheaply? And . . . are you sure you want to know?

The Truth: Most fast-food hamburger patties begin their voyage to your buns in the hands of a company called Beef Products. The company specializes in taking slaughterhouse trimmings—heads and hooves and the like—that are traditionally used only in pet food and cooking oil, and turning them into patties. The challenge is getting this byproduct meat clean enough for human consumption, as both E. coli and salmonella like to concentrate themselves in the fatty deposits.

The company has developed a process for killing beef-based pathogens by forcing the ground meat through pipes and exposing it to ammonia gas—the same chemical you might use to clean your bathroom. Not only has the USDA approved the process, but it's also allowed those who sell the beef to keep it hidden from their customers. At Beef Products’ behest, ammonia gas has been deemed a “processing agent” that need not be identified on nutrition labels. Never mind that if ammonia gets on your skin, it can cause severe burning, and if it gets in your eyes, it can blind you. Add to the gross-out factor the fact that after moving through this lengthy industrial process, a single beef patty can consist of cobbled-together pieces from different cows from all over the world—a practice that only increases the odds of contamination.

Eat This Instead: Losing weight starts in your own kitchen, by using the same ingredients real chefs have relied on since the dawn of the spatula. (Here are the 15 best dishes for quick and easy weight loss.) If you’re set on the challenge of eating fresh, single-source hamburger, pick out a nice hunk of sirloin from the meat case and have your butcher grind it up fresh. Hold the ammonia.
BETTY CROCKER'S BAC-O BITS
We’ve all been there before: A big bowl of lettuce or a steamy baked potato is set before us and the sudden desire for a bit of smoky, porky goodness pervades. We try to resist, but we grab for the bottle anyway: Mmmmm . . . bacon.

The Truth: Not quite. If it’s Bac-Os you grab for, just know that there’s not the slightest whiff of anything pork-like to be found in the bottle. So what are those little chips you’ve been shaking over your salads? Well, mostly soybeans. The bulk of each Bac-O is formed by tiny clumps of soy flour bound with trans-fatty, partially hydrogenated soybean oil and laced with artificial coloring, salt, and sugar. The result is a product that’s actually less healthy for your heart than the real thing!

Eat This Instead:  Hormel makes a product called Real Bacon Bits, and as the name implies, it’s made with real bacon. And gram-for-gram, the real bacon actually has fewer calories than Betty Crocker’s Bac-Os. If Hormel can make a nutritionally superior product using real bacon, then why would you ever choose the artificial one that’s loaded with partially hydrogenated soybean oil?

PREMADE GUACAMOLE
When you buy bean dip, you expect it to be made from beans. And when you buy guacamole, it seems reasonable to expect it to be made from avocados. But is it?

The Truth: Most guacamoles with the word “dip” attached to the label suffer from a lack of real avocado. Take Dean’s Guacamole, for example. This guacamole dip is composed of less than 2 percent avocado; the rest of the green goo is a cluster of fillers and chemicals, including modified food starch, soybean oils, locust bean gum, and food coloring. Dean’s is not alone in this offense. In fact, this avocado caper was brought to light when a California woman filed a lawsuit against Kraft after she noticed “it just didn’t taste avocadoey.”

Eat This Instead: Avocados are loaded with fiber and heart-healthy monounsaturated fats. Trading the good stuff in for a bunch of fillers is cheating both your belly and your tastebuds. Either look for the real stuff (Wholly Guacamole makes a great guac), or mash up a bowl yourself. Scoop out the flesh of two avocados, combine with two cloves of minced garlic, a bit of minced onion, the juice of one lemon, chopped cilantro, one medium chopped tomato, and a pinch of salt.
Bonus Tip: Unlike packaged-food manufacturers, fast-food and sit-down restaurants don't typically rely on chemicals to enhance flavor. Instead, they pack in sugar and sodium, calorie counts be damned. Beware of The 10 Worst Fast Food Meals in America!
 
FRUIT ON THE BOTTOM YOGURT
It seems like the ideal breakfast or snack for a man or woman on the go—a perfect combination of yogurt and antioxidant-packed fruits, pulled together in one convenient little cup. But are these low-calorie dairy aisle staples really so good for you?

The Truth: While the yogurt itself offers stomach-soothing live cultures and a decent serving of protein, the sugar content of these seemingly healthy products is sky-high. The fruit itself is swimming in thick syrup—so much of it, in fact, that high-fructose corn syrup (and other such sweeteners) often shows up on the ingredients list well before the fruit itself. And these low-quality refined carbohydrates are the last thing you want for breakfast—Australian researchers found that people whose diets were high in carbohydrates had lower metabolisms than those who ate proportionally more protein. Not to mention, spikes in your blood sugar can wreck your short-term memory, according to a study in the European Journal of Clinical Nutrition. Not what you need just before your urgent 9 a.m. meeting with the boss!

Eat This Instead: Plain Greek-style yogurt, mixed with real blueberries. We like Oikos and Fage brands—they’re jacked with about 15 to 22 grams of belly-filling protein, so they’ll help you feel satisfied for longer. And blueberries are another great morning add—scientists in New Zealand found that when they fed blueberries to mice, the rodents ate 9 percent less at their next meal.

Bonus Tip: Daily e-mails (or tweets) that contain weight-loss advice remind you of your goals and help you drop pounds, according to Canadian researchers. We're partial to our own Eat This, Not That! newsletter, and to the instant weight-loss secrets you'll get when you follow me on Twitter (twitter.com/davezinczenko).

TURKEY BACON
Pork bacon’s got a bad rap for wreaking havoc on your cholesterol. But is turkey bacon really any better?

The Truth: Stick with the pig. As far as calories go, the difference between “healthy” turkey bacon and “fatty” pig is negligible—and depending on the slice, turkey might sometimes tip the scales a touch more. Additionally, while turkey is indeed a leaner meat, turkey bacon isn’t made from 100 percent bird: One look at the ingredients list will show a long line of suspicious additives and extras that can’t possibly add anything of nutritional value. And finally, the sodium content of the turkey bacon is actually higher than what you’ll find in the kind that oinks—so if you’re worried about your blood pressure, opting for the original version is usually the smarter move.

Eat This Instead: Regular bacon. We like Hormel Black Label and Oscar Mayer Center Cut bacon for some low-cal, low-additive options.

REDUCED-FAT PEANUT BUTTER
Nothing makes a PB&J feel less indulgent like a scoop of low-fat Jif. It’s low fat, so it must be better for you . . . right?

The Truth: A tub of reduced-fat peanut butter indeed comes with a fraction less fat than the full-fat variety—they’re not lying about that. But what the food companies don’t tell you is that peanut oil—the fat in peanut butter—is a heart-healthy monounsaturated fat that can actually help fight weight gain, heart disease and diabetes! Instead, they’ve tried to cash in on the “low-fat” craze by replacing that healthy fat with maltodextrin, a carbohydrate used as a filler in many processed foods. This means you’re trading the healthy fat from peanuts for empty carbs, double the sugar, and a savings of a meager 10 calories.

Eat This Instead: The real stuff: no oils, fillers, or added sugars. Just peanuts and salt. Smucker’s Natural fits the bill, as do many other peanut butters out there. We especially like Peanut Butter & Co. Original Smooth Operator and Original Crunch Time.
Bonus Tip: The average American drinks 450 calories a day—a quarter of the calories you're supposed to consume during an entire day! Beware of The 20 Worst Drinks in America, 2010 Edition.

http://health.yahoo.net/experts/eatthis/truth-about-your-weight-gain

How the HCG Diet Works

As science and technology progresses, new methods of dieting and weight loss are developed. One diet, specifically for women, that was first suggested in the 1950s, has gained renewed prominence today as new methods of support, along with dietary and nutritional knowledge, makes it more viable. The diet is known as the
 HCG diet is only effective when the two parts are combined. Taking HCG alone will not do the trick.
HCG is one of the hormones naturally released by pregnant women to prepare the body’s metabolism for pregnancy and the nutritional requirements of a baby. Introduction of the HCG hormone tricks a woman’s body into thinking it is pregnant. As a result, the body’s metabolism changes to pull more energy from internal storage, i.e. fat. Fat cells are mobilized for use as energy, causing weight to drop off at a rate of one to two pounds per day.

For the HCG diet to work, the introduction of the HCG hormone is used in conjunction with a special low-calorie diet that consists of only 500 calories per day. The
The 500-calorie diet that accompanies the HCG can come in two forms. The foods can be prepared and packaged beforehand, or you can be given instructions on what foods to eat, how much of them to eat, and how to prepare them. This allows you the option of buying fresh foods.
While the HCG allows your body to burn extra fat for your own use instead of for a baby, the 500-calorie diet provides enough essential nutrition to keep energy levels high during the diet. Over the course of the diet, the average weight loss is twenty pounds.HCG Diet and was developed by Dr. ATW Simeon at his clinic in Rome, Italy.