TIME MANAGMENT APPLIES TO OUR HEALTH, TOO!
Everywhere I look, I see warnings about wasting time, and the need to "Get Organized". I know time is limited and precious. I spend a lot of my time trying to "Get Organized". There are hundreds of books on Organization and Time Management. I buy those books frequently but never find the time to read them. I frequently stop at The Container Store, Ikea and regularly visit the "organizational" area of all the chain stores buying things to organize my closet, my office and my home.
It's occured to me that if I didn't spend so much time trying to get organized, I'd have more time!
I frequently hear the phrase "Keep the Main Thing, The Main Thing". But how do you automatically know what the "Main Thing" is?
Most of my adule life was spent in the airline and travel industry. A common phrase we hear when traveling aboard a commercial airline is "Put On Your Own Oxygen Mask First" "and then assist those around you".
Has it occured to you that this also applies to your health? This is biblically stated in "Your Body is Your Temple". Have you heard the phrase "You Can Make More Money, But You Can't Make More Time"?
No matter how much time you have, you must schedule time to focus on your health. In America, people spend more money on automobile maintenance than on their health.
You may say you don't have time to get healthy. If you don't make the time, you will greatly diminish the time you have to be with the ones you love and continue in your chosen profession.
I encourage you to use your Day Planner, Google Calendar, Outlook or whatever "Time Management Tool" you prefer and schedule time to concentrate on improving your health and that of those you love.
Here are my recommendations:
Use your calendar to schedule 30 miutes per day for exercise, work days and days off. Health Experts say we need 30 minutes per day of vigorous exercise, at least 3 days a week. It's recommended that you do a combination of strength training and cardiovascular exercise. Surely you can find 1 and 1/2 hours a week in your schedule to insure optimum health!
This can be accomplished in a variety of ways. Join a formal exercise program at a gym most suited to your needs. It's been proven that the gym must be convenient to you, one that you pass in your regular routine. This will keep you on track with your workouts, which will insure you are getting the minimum activity level needed to inusre overall well being, stress relief, muscle tone, heart and bone health.
At this time of year, we are so blessed with great outdoor opportunities for exercise. On the days we don't go to the gym we can ride a bicycle with our kids or grandkids. One or two days a week we can take a walk with friends, family or co-workers. Park the furthest away from the door or your office or when you shop. Take the stairs intead of the elevator.
Other types of really fun and interesting exercise is available in our area like Pilates or Yoga.
"Variety is the Spice of Life". So, mix it up, cross train by doing a different activity so you will "Stay in Motion!
Concentrate on scheduling in 30 minutes a day on YOUR calendar. It helps me stay on track, and I hope you will do it too!
Debra K. Pope
Founder
WomensHealthinMotion.org
DebraPope@WHIMforWomen.org
#214-592-5196
In Motion Toward Optimum Health
Thursday, April 22, 2010
Sunday, November 15, 2009
Information from Mike Sammons of Mike's Health Collection
"Cleansing and De-Toxing" is all the rage. You can't help but wonder what is the best advice to keep your body and your liver in the best shape with regard to toxicity.
I consider Mike Sammons of Mike's Health Collection here in McKinney to be an expert in the area of natural and herbal remedies. I recently asked Mike about this. Below is my question and his answer
My Question: Mike, I've heard that it's possible to “clean” your liver. I read and hear so many conflicting views on this. What's your opinion?
Mike's Answer: Since the liver plays such a fundamental role in overall health and well being, it's essential to support its ability to circulate energy and blood freely through the body. In addition to eating a wholesome, nutritious diet free of processed and toxic foods and foods that are contaminated with antibiotics, toxic, heavy metals and environmental contaminants such as PCBs and herbicides, reducing stress levels and moving one’s energy with regular exercise, specific nutritional support has been crucial for healthy liver function.
Milk Thistle seeds contain a bioflavonoid complex known as Silymarin, responsible for the health benefits of the plant. Today, laboratory and clinical tests confirm Milk Thistle’s significant liver-protective effects. A potent antioxidant in its own right, Silymarin is particularly remarkable for its beneficial effects on Glutathione. Researchers have found that Silymarin increases levels of Glutathione by up to 35 percent. Silymarin has also been shown to regenerate injured liver cells. In addition, Silymarin has the ability to block fibrosis, a process that contributes to the eventual development of Cirrhosis.
N-Acetyl-Cysteine (NAC) is a powerful antioxidant, which increases the production of the critical antioxidant glutathione.7-8 Glutathione is the chief chemical used by the liver exerting a variety of protective effects, including detoxification and intracellular defense against oxidative stress. NAC is even used by conventional medicine to treat life threatening acetaminophen poisoning.
Due to limited space here, I would also recommend you research Artichoke leaf extract and liver health. I also suggest that if you have a concern about your liver that you contact a Medical Doctor immediately.
I consider Mike Sammons of Mike's Health Collection here in McKinney to be an expert in the area of natural and herbal remedies. I recently asked Mike about this. Below is my question and his answer
My Question: Mike, I've heard that it's possible to “clean” your liver. I read and hear so many conflicting views on this. What's your opinion?
Mike's Answer: Since the liver plays such a fundamental role in overall health and well being, it's essential to support its ability to circulate energy and blood freely through the body. In addition to eating a wholesome, nutritious diet free of processed and toxic foods and foods that are contaminated with antibiotics, toxic, heavy metals and environmental contaminants such as PCBs and herbicides, reducing stress levels and moving one’s energy with regular exercise, specific nutritional support has been crucial for healthy liver function.
Milk Thistle seeds contain a bioflavonoid complex known as Silymarin, responsible for the health benefits of the plant. Today, laboratory and clinical tests confirm Milk Thistle’s significant liver-protective effects. A potent antioxidant in its own right, Silymarin is particularly remarkable for its beneficial effects on Glutathione. Researchers have found that Silymarin increases levels of Glutathione by up to 35 percent. Silymarin has also been shown to regenerate injured liver cells. In addition, Silymarin has the ability to block fibrosis, a process that contributes to the eventual development of Cirrhosis.
N-Acetyl-Cysteine (NAC) is a powerful antioxidant, which increases the production of the critical antioxidant glutathione.7-8 Glutathione is the chief chemical used by the liver exerting a variety of protective effects, including detoxification and intracellular defense against oxidative stress. NAC is even used by conventional medicine to treat life threatening acetaminophen poisoning.
Due to limited space here, I would also recommend you research Artichoke leaf extract and liver health. I also suggest that if you have a concern about your liver that you contact a Medical Doctor immediately.
Thursday, September 17, 2009
Bio-Identical Hormone Replacement and Hormone Imbalance
Bio-Identical Hormone Replacement and Hormone Imbalance
Many women of menopausal age suffer from a “foggy feeling”, memory loss, weight gain, particularly around the middle, hot flashes, lack of libido, dry skin, sagging, wrinkling skin and many other undesirable symptoms.
Some of our hormonal imbalances are caused by toxins in our environment, stress in our work or home life, lack of proper diet, lack of sleep and many other external factors. The use of plastics with parabins and estrogen type chemicals cause all of us, including children to be “out of whack” with our hormones. However in women, as we age, our bodies begin to decline in the production of hormones that keep us functioning at optimum levels and keep us looking and feeling “young”.
Because of the outcome of the Women’s Health Study Initiative (WHSI) in 2002, many doctors are against prescribing Hormone Replacement Therapy. The study was halted early on due to overwhelming evidence that the hormones prescribed, Premarin and Provera were more harmful to women than giving a placebo.
What they failed to realize is that Bio-identical hormone replacement therapy is plant-based, and safe and effective for women of any age experiencing hormonal imbalance. The chemical structure and physiologic effect of the bio-identical hormones are identical to those produced by the human ovaries and adrenal glands. Both Prempro and Premarin (notice the last 5 letters of Premarin) are derived from the urine of pregnant mares. There is nothing in our human body that resembles a horse, so why think that we could have a positive outcome by ingesting a drug made from the byproducts of a horse.
My recommendation of good books on the subject are those written by Suzanne Somers. She is not a medically trained person herself, but she interviews cutting edge doctors who are specialists in the arena of natural homeopathic medicines and preventive medicine. Some of her books on the subject are “The Sexy Years”, “Ageless” and “Breakthrough” all of which are like encyclopedias in the realm of natural remedies for the women experiencing peri-menopause or menopause.
Dr. John Lee, is a noted expert on the subject of natural remedies for hormone replacement. Over ten years ago he published his startling conclusions about conventional hormone replacement therapy (HRT). Synthetic hormones don't work and, worse, they pose a health threat to women. His findings touched off a storm of controversy. Years later, research has proved him right. Now millions of women concerned about aging are looking for alternatives to HRT, and finding them in natural hormones, and Dr. Lee's effective, commonsense approach to restoring hormone balance. Unfortunately Dr. Lee has passed away, but his work lives on in his book and research.
If you or someone you know is suffering from menopausal symptoms, seek out a doctor who will use natural, plant based hormone replacement therapy. Some doctors use a saliva test, others urine testing and still others use blood testing. Recently, I was referred by a friend who is an RN to Dr. Christopher Lawrence, right here in McKinney. Dr. Lawrence recommended that I have a blood test to analyze my levels. After getting the results, Dr. Lawrence carefully explained what my levels should be and how I could get them balanced. He prescribed a cream and a pill that I could only get at a “Compounding” Pharmacy. I use both Northside Pharmacy in McKinney and Med-Pro Pharmacy in Melissa. I am now on my way to feeling much, much better.
If you have questions or comments about Natural Hormone Replacement Therapy, please contact me at Debra@McKinneyToday.net.
Many women of menopausal age suffer from a “foggy feeling”, memory loss, weight gain, particularly around the middle, hot flashes, lack of libido, dry skin, sagging, wrinkling skin and many other undesirable symptoms.
Some of our hormonal imbalances are caused by toxins in our environment, stress in our work or home life, lack of proper diet, lack of sleep and many other external factors. The use of plastics with parabins and estrogen type chemicals cause all of us, including children to be “out of whack” with our hormones. However in women, as we age, our bodies begin to decline in the production of hormones that keep us functioning at optimum levels and keep us looking and feeling “young”.
Because of the outcome of the Women’s Health Study Initiative (WHSI) in 2002, many doctors are against prescribing Hormone Replacement Therapy. The study was halted early on due to overwhelming evidence that the hormones prescribed, Premarin and Provera were more harmful to women than giving a placebo.
What they failed to realize is that Bio-identical hormone replacement therapy is plant-based, and safe and effective for women of any age experiencing hormonal imbalance. The chemical structure and physiologic effect of the bio-identical hormones are identical to those produced by the human ovaries and adrenal glands. Both Prempro and Premarin (notice the last 5 letters of Premarin) are derived from the urine of pregnant mares. There is nothing in our human body that resembles a horse, so why think that we could have a positive outcome by ingesting a drug made from the byproducts of a horse.
My recommendation of good books on the subject are those written by Suzanne Somers. She is not a medically trained person herself, but she interviews cutting edge doctors who are specialists in the arena of natural homeopathic medicines and preventive medicine. Some of her books on the subject are “The Sexy Years”, “Ageless” and “Breakthrough” all of which are like encyclopedias in the realm of natural remedies for the women experiencing peri-menopause or menopause.
Dr. John Lee, is a noted expert on the subject of natural remedies for hormone replacement. Over ten years ago he published his startling conclusions about conventional hormone replacement therapy (HRT). Synthetic hormones don't work and, worse, they pose a health threat to women. His findings touched off a storm of controversy. Years later, research has proved him right. Now millions of women concerned about aging are looking for alternatives to HRT, and finding them in natural hormones, and Dr. Lee's effective, commonsense approach to restoring hormone balance. Unfortunately Dr. Lee has passed away, but his work lives on in his book and research.
If you or someone you know is suffering from menopausal symptoms, seek out a doctor who will use natural, plant based hormone replacement therapy. Some doctors use a saliva test, others urine testing and still others use blood testing. Recently, I was referred by a friend who is an RN to Dr. Christopher Lawrence, right here in McKinney. Dr. Lawrence recommended that I have a blood test to analyze my levels. After getting the results, Dr. Lawrence carefully explained what my levels should be and how I could get them balanced. He prescribed a cream and a pill that I could only get at a “Compounding” Pharmacy. I use both Northside Pharmacy in McKinney and Med-Pro Pharmacy in Melissa. I am now on my way to feeling much, much better.
If you have questions or comments about Natural Hormone Replacement Therapy, please contact me at Debra@McKinneyToday.net.
75% of all Illness in the US Is Preventable
75% of all Illness in the US Is Preventable
Dr. Michael Roizen is the Chief Wellness Officer of the Cleveland Clinic in Ohio. He has founded the Wellness Institute, Lifestyle 180. Dr. Roizen states there are 4 things that cause 75% of all illness in the US today. These causes are: 1) Physical Inactivity 2) Food Choices 3) Tobacco and 4) Stress. 40 % of all premature deaths in the US are caused by these 4 lifestyle choices.
These 4 choices are swamping our health care system. The sad thing is that all 4 of these lifestyle choices are causing these totally preventable diseases. Most of us realize that it costs a lot more to fix something that's broken than it does to prevent it from breaking in the first place.
The United States ailing health-care system is long past the point at which we can stop it from breaking down, and it will cost hundreds of billions of dollars to fix. When it comes to individual health care, the model these days is not treating illness but preventing it.
The prescription is prevention. The way to avoid them (as well as the expensive treatments) is to eat well, exercise, get checkups, vaccinate your kids and mind your mental state. That will help you--and help the health-care system as a whole.
Under Dr. Roizen’s direction, Cleveland Clinic is setting the standard for all of America. What works for the Cleveland Clinic could and should be a model for other hospitals as well as for other companies and the entire nation. The Wellness Institute’s Lifestyle 180 plan is not just for the patients but for its employees as well. 40,000 people work at the clinic and its 10 affiliated hospitals and they are offered diet and cooking classes, exercise instruction and smoking-cessation programs, all free of charge. This all encompassing wellness plan results in healthier employees and in lower health-care costs and fewer days lost to sickness.
Cutting edge corporations are getting the message in recognizing that healthier employees lower their costs and improve their bottom line. They realize that healthier employees keep their group insurance plan costs low. Healthy employees miss less work, and are more productive when at work.
Many companies are putting in a fitness center in the workplace, with others reimbursing their employees health club memberships, with verified use. Many employers even offer weight management classes like Weight Watchers on site at the workplace. Many others are offering healthy cooking classes. Some employers will not hire smokers, citing illness in smokers and poor productivity by those who smoke, due to frequent stops for a smoke break.
What can you do? 1) Take Healthy Cooking Classes 2) Join a Health Club and Exercise 3) Smoking Cessation Classes, and 4) Stress Management Classes.
Our local grocery store chain, Market Street offers Healthy Cooking Classes. In the McKinney area we have every health and fitness club offered any where in the nation. The cost is low, usually less than $50 per month, with many as low as $35 per month. Fitness costs are the most reasonable of any of the 4 lifestyle choices causing our country’s illness epidemic.
Ask your doctor for help with smoking cessation. There are many methods such as the patch, chewable or other over the counter aids. Many hospitals conduct smoking cessation classes.
You may need to see a family counselor to help reduce the stress in your life, but physical exercise can also create endorphins and give you a more relaxed positive outlook. Yoga and Pilates are also fabulous in reducing stress while getting in shape.
If you are guilty of any of the 4 poor lifestyle choices, turn your life around. The answer is simple and costs very little: Prevention. Live longer and better by concentrating on fixing the 4 areas of your own lifestyle choices.
For more information about preventive health care, please e-mail me at DebraPope@WHIMforWomen.org
Dr. Michael Roizen is the Chief Wellness Officer of the Cleveland Clinic in Ohio. He has founded the Wellness Institute, Lifestyle 180. Dr. Roizen states there are 4 things that cause 75% of all illness in the US today. These causes are: 1) Physical Inactivity 2) Food Choices 3) Tobacco and 4) Stress. 40 % of all premature deaths in the US are caused by these 4 lifestyle choices.
These 4 choices are swamping our health care system. The sad thing is that all 4 of these lifestyle choices are causing these totally preventable diseases. Most of us realize that it costs a lot more to fix something that's broken than it does to prevent it from breaking in the first place.
The United States ailing health-care system is long past the point at which we can stop it from breaking down, and it will cost hundreds of billions of dollars to fix. When it comes to individual health care, the model these days is not treating illness but preventing it.
The prescription is prevention. The way to avoid them (as well as the expensive treatments) is to eat well, exercise, get checkups, vaccinate your kids and mind your mental state. That will help you--and help the health-care system as a whole.
Under Dr. Roizen’s direction, Cleveland Clinic is setting the standard for all of America. What works for the Cleveland Clinic could and should be a model for other hospitals as well as for other companies and the entire nation. The Wellness Institute’s Lifestyle 180 plan is not just for the patients but for its employees as well. 40,000 people work at the clinic and its 10 affiliated hospitals and they are offered diet and cooking classes, exercise instruction and smoking-cessation programs, all free of charge. This all encompassing wellness plan results in healthier employees and in lower health-care costs and fewer days lost to sickness.
Cutting edge corporations are getting the message in recognizing that healthier employees lower their costs and improve their bottom line. They realize that healthier employees keep their group insurance plan costs low. Healthy employees miss less work, and are more productive when at work.
Many companies are putting in a fitness center in the workplace, with others reimbursing their employees health club memberships, with verified use. Many employers even offer weight management classes like Weight Watchers on site at the workplace. Many others are offering healthy cooking classes. Some employers will not hire smokers, citing illness in smokers and poor productivity by those who smoke, due to frequent stops for a smoke break.
What can you do? 1) Take Healthy Cooking Classes 2) Join a Health Club and Exercise 3) Smoking Cessation Classes, and 4) Stress Management Classes.
Our local grocery store chain, Market Street offers Healthy Cooking Classes. In the McKinney area we have every health and fitness club offered any where in the nation. The cost is low, usually less than $50 per month, with many as low as $35 per month. Fitness costs are the most reasonable of any of the 4 lifestyle choices causing our country’s illness epidemic.
Ask your doctor for help with smoking cessation. There are many methods such as the patch, chewable or other over the counter aids. Many hospitals conduct smoking cessation classes.
You may need to see a family counselor to help reduce the stress in your life, but physical exercise can also create endorphins and give you a more relaxed positive outlook. Yoga and Pilates are also fabulous in reducing stress while getting in shape.
If you are guilty of any of the 4 poor lifestyle choices, turn your life around. The answer is simple and costs very little: Prevention. Live longer and better by concentrating on fixing the 4 areas of your own lifestyle choices.
For more information about preventive health care, please e-mail me at DebraPope@WHIMforWomen.org
Supplements - Third Leg in the Trinity of Good Health
Supplements: Third Leg in the Trinity of Good Health
The human body needs the Trinity of Good Health for optimal good health, vitality and longevity. As I previously reported, Exercise, Weight Management and Supplements are the Trinity of Good Health.
As a minimum the body needs: Water, 12 amino acids, 3 fatty acids, 16 vitamins, 70 + minerals, fiber, phytonutrients and antioxidants. With our poor diets and fast paced stressful lifestyles, we need to supplement.
Vitamins are available in the foods we eat, but there is a chance that we may be missing many of the essential vitamins and minerals.
Due to over farming, our soils have become depleted of many of our needed minerals. Farmers can grow large and healthy looking crops by replacing only three minerals in the soil. The minerals they add to the soil are nitrogen, phosphorous and potassium. While our body needs these, there are many more vitamins and minerals necessary for our bodies.
Our nutritional deficiencies are showing up in chronic diseases such as arthritis, type II diabetes, osteoporosis and heart disease.
Fast food and processed foods are particularly deficient in vitamins and minerals. It’s so easy in our fast paced, stressed out world to swing by the local fast food restaurant to pick up a burger and fries for ourselves and our kids. It’s also, so less expensive to eat fast food than to purchase high quality fresh foods to cook at home.
The only way we get the vitamins and minerals we need for our body to function at its best is by supplementation.
One pill, like One a Day does not have enough of what we need to insure optimal health. As we age, we do not have enough stomach acid to digest vitamin pills. My choice is a liquid multivitamin. Liquids are more quickly and fully absorbed in to my system.
I take 4 liquids per day after breakfast. The first and most important I take is Nature’s Mega Plus which contains vitamin A, C, D, D, B1, B2, B3, B6, B12, Biotin, CoQ10 and much more. I also take Nature’s Acai with Resveratol, Natures Calcium and Magnesium and Joint Complete with Glucosamine, Chrondroitin, MSM and Vitamin C.
In this way, no matter how deficient my diet is, I am guaranteed to be receiving what my body needs for optimal health and vitality.
There are many good products on the market. Stop by to talk to Mike Sammons at Mike’s Health Collection in McKinney to discuss your lifestyle and needs with him. He is located at 1434 N. Central Expressway in McKinney.
To talk to me about your supplementation needs, call me at 214-592-5196 or send an e-mail to DebraPope@WHIMforWomen.org
The human body needs the Trinity of Good Health for optimal good health, vitality and longevity. As I previously reported, Exercise, Weight Management and Supplements are the Trinity of Good Health.
As a minimum the body needs: Water, 12 amino acids, 3 fatty acids, 16 vitamins, 70 + minerals, fiber, phytonutrients and antioxidants. With our poor diets and fast paced stressful lifestyles, we need to supplement.
Vitamins are available in the foods we eat, but there is a chance that we may be missing many of the essential vitamins and minerals.
Due to over farming, our soils have become depleted of many of our needed minerals. Farmers can grow large and healthy looking crops by replacing only three minerals in the soil. The minerals they add to the soil are nitrogen, phosphorous and potassium. While our body needs these, there are many more vitamins and minerals necessary for our bodies.
Our nutritional deficiencies are showing up in chronic diseases such as arthritis, type II diabetes, osteoporosis and heart disease.
Fast food and processed foods are particularly deficient in vitamins and minerals. It’s so easy in our fast paced, stressed out world to swing by the local fast food restaurant to pick up a burger and fries for ourselves and our kids. It’s also, so less expensive to eat fast food than to purchase high quality fresh foods to cook at home.
The only way we get the vitamins and minerals we need for our body to function at its best is by supplementation.
One pill, like One a Day does not have enough of what we need to insure optimal health. As we age, we do not have enough stomach acid to digest vitamin pills. My choice is a liquid multivitamin. Liquids are more quickly and fully absorbed in to my system.
I take 4 liquids per day after breakfast. The first and most important I take is Nature’s Mega Plus which contains vitamin A, C, D, D, B1, B2, B3, B6, B12, Biotin, CoQ10 and much more. I also take Nature’s Acai with Resveratol, Natures Calcium and Magnesium and Joint Complete with Glucosamine, Chrondroitin, MSM and Vitamin C.
In this way, no matter how deficient my diet is, I am guaranteed to be receiving what my body needs for optimal health and vitality.
There are many good products on the market. Stop by to talk to Mike Sammons at Mike’s Health Collection in McKinney to discuss your lifestyle and needs with him. He is located at 1434 N. Central Expressway in McKinney.
To talk to me about your supplementation needs, call me at 214-592-5196 or send an e-mail to DebraPope@WHIMforWomen.org
Weight Management - 2nd in the Trinity of Good Health
The Trinity of Good Health is Exercise, Weight Management and Supplements. See my Tuesday McKinney Today article on Exercise.
Weight Management should be a way of life, not a diet. But there are many popular diets available today. Some of them are Weight Watchers, Atkins, South Beach, Jenny Craig, Nutra-System, Medi-Fast, LA Weight Loss, Opti-Fast, Body for Life, and more.
The most popular and most widely used is Weight Watchers. It's a great plan, using a point value system. You eat "real food", not packaged food. Each food is assigned a point. Approximately 21 points is allowed daily for most women. You are allowed to "bank" 1 point a day for a week, so that you can "splurge" on the weekend or on a special occasion. It's a sensible plan that can be followed for life. Being prepared is essential. They have an online version which is a great tool, but attending at least one weekly meeting is preferred.
Atkins is another popular diet plan. Atkins suggests eating no carbohydrates, only protein and fats and limits the fruits and vegetables you are allowed to consume. There is much controversy surrounding such a high intake of protein and fats. Many health professionals see this high fat diet as a real danger to heart and cardiovascular health.
The South Beach Diet and Atkins restrict carbohydrate. You must say goodbye to foods like bread, pasta, cereal, fruit and rice. South Beach differentiates itself by completely banning unhealthy fats and strongly promoting healthy ones. The South Beach diet doesn't count grams of carbohydrates. They look at how much sugar is in a carb. Low-sugar carbs are good - they don't cause the blood sugar levels to rise and fall as quickly.
Many of the diets attribute their success to selling the only approved prepackaged foods allowed to be eaten on the plan. Some of these are Jenny Craig, Nutra System, Medi-Fast, Opti-Fast and more.
Jenny Craig and Nutra System sell frozen pizzas and entrees, drinks, supplements and more. You are allowed very little "real food" that you can go to the market to purchase. Since it’s dictated to you what foods you eat and you can only purchase from them, it’s a much easier more restrictive plan. Unfortunately, once you go off the plan and begin eating "real foods" again, you tend to begin to gain weight again.
Medi-Fast and Opti-Fast are made up more of drinks, bars and supplements. Once again, when you go back to eating regular meals, you tend to regain the weight.
A more simple plan is what I have designed for myself. I call it limiting "The Five White Foods" which are high carbohydrate foods. The Five White Foods I limit are: White Bread, White Pasta, White Rice, White Sugar and White Potatoes. I subscribe to the theory of eating 5 mini meals a day to keep blood sugar stable and my stomach comfortably satisfied. I limit the amount of meat protein to no more than 4 ounces per meal of lean beef, skinless chicken, skinless turkey or white fish. I limit cheeses, sauces, gravies, ice creams and high fat dairy. I choose no more than 6 ounces of yogurt, 2 ounces of hard cheese and 8 ounces of low fat milk per day. I believe in eating only real food, not processed or packaged. I use real butter or olive oil, not margarine, animal, vegetable oils or hydrogenated oils. I consume the foods that contain the good oils like avocado and fish. I limit intake of to more than two eggs per day, and never eat salted processed meats like sausage or bacon.
My doctor, Dr. Christopher Lawrence in McKinney says, "Limit your intake to only foods on the Low Glycemic Index. The Glycemic Index is a measurement of how fast a food raises your blood sugar, causing an insulin response. When there is too much sugar in your blood, insulin rushes in to store it as fat." There are many web sites and guide books that give you the Glycemic Index of all foods.
Following the "No White Foods Plan", eating foods low on the Glycemic Index and 5 small meals a day of "real food" will be a Weight Management Plan for Life that you can stick to a get to your ideal weight.
In addition to the proper Weight Management Plan you need a regime of supplements. Read the article on Friday, July 31 to learn more about supplements you need to take for optimum health. If you have questions or comments send an e-mail to: DebraPope@WHIMforWomen.org.
Weight Management should be a way of life, not a diet. But there are many popular diets available today. Some of them are Weight Watchers, Atkins, South Beach, Jenny Craig, Nutra-System, Medi-Fast, LA Weight Loss, Opti-Fast, Body for Life, and more.
The most popular and most widely used is Weight Watchers. It's a great plan, using a point value system. You eat "real food", not packaged food. Each food is assigned a point. Approximately 21 points is allowed daily for most women. You are allowed to "bank" 1 point a day for a week, so that you can "splurge" on the weekend or on a special occasion. It's a sensible plan that can be followed for life. Being prepared is essential. They have an online version which is a great tool, but attending at least one weekly meeting is preferred.
Atkins is another popular diet plan. Atkins suggests eating no carbohydrates, only protein and fats and limits the fruits and vegetables you are allowed to consume. There is much controversy surrounding such a high intake of protein and fats. Many health professionals see this high fat diet as a real danger to heart and cardiovascular health.
The South Beach Diet and Atkins restrict carbohydrate. You must say goodbye to foods like bread, pasta, cereal, fruit and rice. South Beach differentiates itself by completely banning unhealthy fats and strongly promoting healthy ones. The South Beach diet doesn't count grams of carbohydrates. They look at how much sugar is in a carb. Low-sugar carbs are good - they don't cause the blood sugar levels to rise and fall as quickly.
Many of the diets attribute their success to selling the only approved prepackaged foods allowed to be eaten on the plan. Some of these are Jenny Craig, Nutra System, Medi-Fast, Opti-Fast and more.
Jenny Craig and Nutra System sell frozen pizzas and entrees, drinks, supplements and more. You are allowed very little "real food" that you can go to the market to purchase. Since it’s dictated to you what foods you eat and you can only purchase from them, it’s a much easier more restrictive plan. Unfortunately, once you go off the plan and begin eating "real foods" again, you tend to begin to gain weight again.
Medi-Fast and Opti-Fast are made up more of drinks, bars and supplements. Once again, when you go back to eating regular meals, you tend to regain the weight.
A more simple plan is what I have designed for myself. I call it limiting "The Five White Foods" which are high carbohydrate foods. The Five White Foods I limit are: White Bread, White Pasta, White Rice, White Sugar and White Potatoes. I subscribe to the theory of eating 5 mini meals a day to keep blood sugar stable and my stomach comfortably satisfied. I limit the amount of meat protein to no more than 4 ounces per meal of lean beef, skinless chicken, skinless turkey or white fish. I limit cheeses, sauces, gravies, ice creams and high fat dairy. I choose no more than 6 ounces of yogurt, 2 ounces of hard cheese and 8 ounces of low fat milk per day. I believe in eating only real food, not processed or packaged. I use real butter or olive oil, not margarine, animal, vegetable oils or hydrogenated oils. I consume the foods that contain the good oils like avocado and fish. I limit intake of to more than two eggs per day, and never eat salted processed meats like sausage or bacon.
My doctor, Dr. Christopher Lawrence in McKinney says, "Limit your intake to only foods on the Low Glycemic Index. The Glycemic Index is a measurement of how fast a food raises your blood sugar, causing an insulin response. When there is too much sugar in your blood, insulin rushes in to store it as fat." There are many web sites and guide books that give you the Glycemic Index of all foods.
Following the "No White Foods Plan", eating foods low on the Glycemic Index and 5 small meals a day of "real food" will be a Weight Management Plan for Life that you can stick to a get to your ideal weight.
In addition to the proper Weight Management Plan you need a regime of supplements. Read the article on Friday, July 31 to learn more about supplements you need to take for optimum health. If you have questions or comments send an e-mail to: DebraPope@WHIMforWomen.org.
Exercise - Firstin the Trinity of Good Health
Exercise - First in the Trinity of Good Health
For aging baby boomers of which I am one, the only fountain of youth is to follow the Trinity of Good Health. These are Exercise, Weight Management and Supplements.
Think of the Trinity of Good Health as a “Three Legged Stool”. Without any of the three, the stool wobbles and tips over.
The first of these is Exercise. The American Academy of Sports Medicine states that you need at a minimum, 30 minutes of vigorous exercise daily for optimum health.
Women over the age of 30 tend to lose a pound of muscle each year, and unfortunately replace it with a pound of fat. At fifty, most of us are about 20 pounds over our optimum weight without strength training which promotes and protects strong muscles. Men have it a easier than women, as they have stronger levels of testosterone, which protects muscle mass without much exercise.
The more muscle mass we have, the higher our metabolism. Fat doesn’t burn fat.
Walking is a great exercise, as it works your cardiovascular system and the largest muscles in your body, your legs. However, it doesn’t do much for your upper body.
I prefer circuit training or interval training. I find it fun, fast and effective. Usually circuit training is done to high energy music. It’s somewhat like dancing, which makes it really fun. You can visit with friends, have a good time and do something really wonderful for your body, and spirit.
It’s been proven that exercise increases the production of Endorphins, which are the “feel good” hormones. It increases self esteem while we begin to look and feel better.
The McKinney area has great options in exercise. We have all the big box fitness centers like LA Fitness and Life Time Fitness. We also have Lady of America and Curves for those that really like to exercise with only their own gender.
We have a wide range of personal training options like Core Pilates, Sunstone Yoga, Yoga Balance, Stonebridge Body Works, to name only a few.
Cross training is very important for overall fitness. Walk one day, do circuit training one day, ride your bicycle one day, and then visit your local Pilates or Yoga studio one day for a full body, cardio and strength training workout.
Whatever you do, move! There are very few fit “Couch Potatoes”.
For more information about fitness options in the McKinney area, please send an e-mail to DebraPope@WHIMforWomen.org.
For aging baby boomers of which I am one, the only fountain of youth is to follow the Trinity of Good Health. These are Exercise, Weight Management and Supplements.
Think of the Trinity of Good Health as a “Three Legged Stool”. Without any of the three, the stool wobbles and tips over.
The first of these is Exercise. The American Academy of Sports Medicine states that you need at a minimum, 30 minutes of vigorous exercise daily for optimum health.
Women over the age of 30 tend to lose a pound of muscle each year, and unfortunately replace it with a pound of fat. At fifty, most of us are about 20 pounds over our optimum weight without strength training which promotes and protects strong muscles. Men have it a easier than women, as they have stronger levels of testosterone, which protects muscle mass without much exercise.
The more muscle mass we have, the higher our metabolism. Fat doesn’t burn fat.
Walking is a great exercise, as it works your cardiovascular system and the largest muscles in your body, your legs. However, it doesn’t do much for your upper body.
I prefer circuit training or interval training. I find it fun, fast and effective. Usually circuit training is done to high energy music. It’s somewhat like dancing, which makes it really fun. You can visit with friends, have a good time and do something really wonderful for your body, and spirit.
It’s been proven that exercise increases the production of Endorphins, which are the “feel good” hormones. It increases self esteem while we begin to look and feel better.
The McKinney area has great options in exercise. We have all the big box fitness centers like LA Fitness and Life Time Fitness. We also have Lady of America and Curves for those that really like to exercise with only their own gender.
We have a wide range of personal training options like Core Pilates, Sunstone Yoga, Yoga Balance, Stonebridge Body Works, to name only a few.
Cross training is very important for overall fitness. Walk one day, do circuit training one day, ride your bicycle one day, and then visit your local Pilates or Yoga studio one day for a full body, cardio and strength training workout.
Whatever you do, move! There are very few fit “Couch Potatoes”.
For more information about fitness options in the McKinney area, please send an e-mail to DebraPope@WHIMforWomen.org.
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