Tricks to shedding some pounds

Reset Your Appetite Clock



Some think that weighing less means simply eating less. But losing weight is more about eating the right foods at the right time, says Blatner. Everyone knows that breakfast is the most important meal of the day--especially for dieters.

Eating more earlier means you'll burn those calories throughout the day instead of eating a huge dinner and going to sleep when much fewer calories are burned. But because most people are less hungry in the mornings, they will try to be good--and eat light--in the morning and afternoon, only to gorge at dinnertime. The ideal meal portioning for someone looking to lose weight is to eat a big breakfast and taper down by dinner.

But how do we get our bodies--which are accustomed to meals that get increasingly larger throughout the day--to be hungriest at breakfast? "Skip dinner one night," advises Blatner. While she doesn't condone doing this regularly, Blatner says that doing this once will help you "wake up ravished" and you can systematically start tapering your meal sizes throughout the day.


Exercise Right--In No Time


Besides eating right, the other main component to losing weight is exercise. Unfortunately, this is where many will lose motivation because a lot of people have an all-or-nothing mentality about exercise. "Either I have 30 minutes or an hour to devote to the gym, or I don't work out at all," says Jessica Matthews, an exercise scientist at the American Council on Exercise (ACE), on the way many of us approach workouts.


But one of the most effective workouts takes less than half an hour. ACE recently commissioned a study on kettlebells, the trendy cast-iron weight-centered fitness program that helped actor Gerard Butler get fit to play a shirtless king of Sparta in the film 300. The study found that participants burned an astonishing 272 calories during a 20-minute workout. And that doesn't include the calories burned anaerobically. All told, kettlebells helped participants burn about 20 calories a minute, which is equivalent to running a six-minute mile.


"You do get a big bang for your buck in a very short amount of time," says Chad Schnettler, M.S., a research experts at the University of Wisconsin, La Crosse, Exercise and Health Program who conducted the study for ACE.


When you don't even have 20 minutes for kettlebells, that still doesn't mean you can't be maximizing your caloric burn. It's as simple as standing up. Matthews says that an average 150-lb. woman can burn 129 calories an hour by simply standing up while talking on the phone. That's equivalent to cutting the calories in a grilled chicken breast during an average conference call. At home, standing and washing dishes for 20 minutes will cut 55 calories.


Drink More


While eating right and exercising are at the top of dieters' to-do lists, many will forget one crucial component to weight-loss: what they're drinking.


Most know that drinking more water helps stave off hunger. Dehydration makes people think they are hungry when they are in fact thirsty. Yet many still don't get enough to drink. A trick to getting people to hydrate, says Blatner, is to add lemons. People will drink more when the water is flavored. Drinking more is especially important in the afternoons when dehydration combined with eating a light lunch can cause you to overeat at dinner.


Decaffeinated tea is another drink that can both curb dehydration and, in itself, make us feel less hungry. Peppermint or ginger tea--varieties with a lot of flavor--can act like a tooth-brushing. It leaves its own strong flavor that helps you lose your taste for food. When taken right after meals, the liquid will both fill you up and act as that little something sweet that many look for after a meal.


Most women who do have the weight to lose and who stick to these tips will see the pounds come off for at least the five weeks until Labor Day--and beyond, says Blatner. Most people don't plateau until three months. "The key is to keep consistent," she says. "The real challenge is keeping it off so you don't have to do this next summer."


from Mediresource Inc.

Vitamins

All natural vitamins are organic food substances found only in living things, that is, plants and animals. With few exceptions, the body cannot manufacture or synthesize vitamins. They must be supplied by the diet or in dietary supplements. Vitamins are essential to the normal functioning of our bodies. They are necessary for growth, vitality, health, general well being, and for the prevention and cure of many health problems and diseases.



HOW THEY WORK: A lot of people think vitamins can replace food, they cannot! In fact, vitamins cannot be assimilated without ingesting food. That is why they should be taken with a meal. Vitamins regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.

VITAMIN A (Beta Carotene)
A powerful anti-oxidant which helps protect the cells against cancer by neutralizing "Free Radicals," necessary for new cell growth; guards against heart disease and stroke; lowers cholesterol levels; slows the aging process; protects against colds, flu and infections of the kidneys, bladder, lungs and mucous membranes; promotes healthy wrinkle-free skin, and helps in the removal of age spots and acne; promotes healthy hair and nails; protects against air pollutants and counteracts night blindness and weak eye sight; builds resistance to infections; slows the progression of osteoarthritis and cataracts; helps prevent macular degeneration of the eyes.
 
VITAMIN B-1 (Thiamin)
Known as the "Morale Vitamin" because of its beneficial effects on the nervous system and mental attitude. It enhances circulation, assists in blood formation, carbohydrate metabolism and digestion; plays a key role in generating energy; promotes good muscle tone; acts as an anti-oxidant, protecting the body from degenerative effects of aging; helps prevent reoccurring canker sores; helps maintain a healthy nervous system; prevents depression, alleviates fatigue, optimizes brain function and mental alertness; has been used to treat numbness of the hands and feet, poor circulation, tingling sensations, weak or sore muscles, forgetfulness, heavy breathing, and irritability.
 
VITAMIN B-2 (Riboflavin)
Necessary for red blood cell formation, anti-body production, cell respiration, and growth; alleviates eye fatigue, and is important in the prevention of cataracts; aids in the metabolism of carbohydrates, fats and proteins; promotes the oxygenation of the skin, hair, and nails; eliminates dandruff; aids in the release of energy from food; reduces the occurrence of migraine headaches; helps eliminate cracked mouth, lips, and tongue; supports the production of adrenal hormones.
 
VITAMIN B-6 (Pyridoxine)
Can significantly reduce the risk of heart disease by inhibiting the formation of homocysteine, a toxic chemical that attacks the heart muscle and allows the deposition of cholesterol around the heart muscle; aids in maintaining the central nervous system and normal brain function; reduces muscle spasms, leg cramps and stiffness of the hands; relieves nausea and migraines, lowers cholesterol; improves vision, and aids in the prevention of PMS; promotes red blood cell formation; aids the immune system and antibody production; aids in cancer immunity and in the prevention of atherosclerosis; is destroyed by alcoholic beverages.
 
VITAMIN B-12 (Colbalamin)
Helps in the formation of red blood cells, thus helping prevent anemia; increases energy levels; promotes a healthy immune system, and nerve function; is required for the proper digestion of foods, the synthesis of protein, and the metabolism of carbohydrates and fats; aids in cell formation and cellular longevity; prevents nerve damage; improves concentration, memory, and balance; may protect against smoking-induced cancer.
 
NIACINAMIDE (Niacin - vitamin B-3)
Dilates blood vessels, thus increasing circulation and reducing high blood pressure; significantly lowers blood cholesterol and triglycerides; improves resistance to stress; regulates blood sugar; treats dizziness and ringing in the ears; helps prevent depression, mental illness, and migraine headaches; aids in the functioning of the nervous system; helps eliminate canker sores and bad breath; protects against pollutants and toxins; gives you healthier looking skin and stimulates the sex drive.



PANTOTHENIC ACID
Is considered the "Anti-Stress" Vitamin because of its important role in the functioning of the adrenal glands, which produce hormones that help our bodies respond to stress; plays an important role in making hemoglobin, which transports oxygen throughout our bodies; helpful in detoxifying harmful chemicals such as herbicides and insecticides; along with anti-oxidants, zinc, copper, and vitamin D, will prevent accelerated joint degeneration, by encouraging your body's ability to regenerate cartilage; fights infections by building antibodies; prevents fatigue, and used by athletes to boost performance; used to reduce the adverse and toxic effects of many antibiotics; stimulates the release of energy from carbohydrates, fats and protein; promotes the production of red blood cells and sex hormones; helps with rheumatoid arthritis, osteoarthritis, and menopausal discomforts; lowers high cholesterol and triglycerides.
 
BIOTIN
Aids in the utilization of protein and other nutrients; aids in cell growth and fatty acid production; promotes the health of sweat glands, nerve tissue, bone marrow, male sex glands, blood cells, skin and hair; cures some forms of baldness, and is used in preventative treatments for baldness; prevents the hair from turning prematurely gray; alleviates eczema and dermatitis; alleviates muscle pain; may help reduce blood sugar levels in people with either type 1 or type 2 diabetes.



FOLIC ACID
May reduce the risk of a heart attack by lowering homocysteine levels. In recent years, high levels of homocysteine have been found to be associated with an increased risk of atherosclerosis (hardening of the arteries due to the accumulation of fatty plaques). Protects against birth defects by helping regulate embryonic and fetal nerve cell formation; protects against intestinal parasites and food poisoning; may delay graying hair when used in conjunction with pantothenic acid and PABA; promotes healthier looking skin, is considered a brain food; is needed for energy production, and the formation of red blood cells; strengthens the immune system by aiding the proper formation and functioning of white blood cells; important for healthy cell division and replication.



INOSITOL
Is vital for hair growth; promotes strong healthy hair, and aids in preventing fallout; high levels of this nutrient is found in the heart and brain; creates a calming effect and reduces blood cholesterol; prevents hardening of the arteries, and is important in the formation of lecithin and the metabolism of fat and cholesterol; removes fat from the liver; aids in redistribution of body fat; helps prevent eczema; has been used for depression, panic attacks and diabetes.
 
CHOLINE
A "super nutrient" for the liver and brain; needed for the proper transmission of nerve impulse from the brain through the central nervous system; is able to penetrate the blood-brain barrier and go directly into brain cells to produce acetylcholine, a chemical that aids memory; aids in the treatment of Alzheimer's and other age-related memory loss; aids in hormone production; is important in controlling fat and cholesterol build-up in the body; emulsifies (breaks down) cholesterol so that it doesn't settle on artery walls or in the gallbladder; used for the prevention and treatment of atherosclerosis and the metabolism of homocysteine; helps eliminate poisons and drugs from your system by aiding the liver; used to treat liver damage caused by alcoholism.
 
PABA (Para Amino Benzoic Acid)
An anti-oxidant which helps in the formation of red blood cells; aids in the maintenance of healthy intestinal flora; acts as a coenzyme in the breakdown and utilization of protein; may restore gray hair to its original color if the graying was caused by stress or a nutritional deficiency; protects against second hand smoke, ozone, and other air pollutants; reduces inflammation caused by arthritis; improves flexibility; helps keep skin smooth; has been used to prevent and reverse accumulation of abnormal fibrous tissue, as occurs in various connective tissue diseases.
 
VITAMIN C (Ascorbic Acid)
A major and very potent anti-oxidant; plays a primary role in the formation of collagen, which is important for the growth and repair of body tissue cells, gums, blood vessels, bones and teeth; protects against the harmful effects of pollution; protects against infection, and enhances the immune system; helps protect against many forms of cancer by counteracting the formation of nitrosamines (cancer-causing substances); protects against abnormal blood clotting and bruising, and may reduce the risk of cataracts; aids in the treatment and prevention of the common cold; prevents scurvy; reduces the effects of many allergy producing substances; helps lower blood pressure; is vital for wound healing; strengthens the blood vessels; reduces cholesterol and protects against heart disease; aids in the production of "anti-stress" hormones; is needed for healthy adrenal function; helps expel heavy metals and other toxic substances from the body.
 
BIOFLAVONOIDS - HESPERIDIN - RUTIN
Is essential for the proper absorption and use of Vitamin C; promotes vascular health; protects and preserves the structure of capillaries, which will help prevent bruising, varicose veins and hemorrhoids; helps prevent blood clotting and platelet clumping by making the blood less sticky; lowers cholesterol levels; treats and prevents cataracts, glaucoma, and other vision problems; when taken with Vitamin C may reduce the symptoms of oral herpes.
 
QUERCETIN
A very potent bioflavonoid found in red wine, green tea, tomatoes, onions, and green beans. A natural anti-oxidant, which protects cells in the body from damage by "free radicals". Heart disease and high cholesterol is partially caused by free radical damage to blood vessels. May protect against heart attacks and strokes; recommended as a treatment for allergies, hay fever, and asthma because it helps prevent immune cells from releasing histamine, the chemical that initiates the itching, sneezing, and swelling of an allergic reaction; helps prevent itchy eyes, runny noses, and scratchy throats; in animal studies has shown to protect against a variety of cancers; may help stop cancer at its earliest stage by preventing the damaging changes in the cells that initiate cancer.
 
VITAMIN D
A deficiency plays a key role in the development of type 1 diabetes. Vitamin D is needed for islet cells to produce insulin, the hormone that allows cells to take up blood sugar. Without enough Vitamin D, islet cells don't produce insulin. Helps regulate white blood cells that make up the immune system; Vitamin D with calcium has shown to reduce osteoporosis and hip fractures; improves the absorption and utilization of calcium and phosphorus; hardens and repairs bones; prevents rickets, treats hypocalcaemia, and promotes normal growth in children; supports the healthy function of the thyroid gland; may help prevent colon cancer.
 
VITAMIN E
Is a "super" anti-oxidant, which protects cells against damage caused by "free radicals". Is extremely important in the prevention of cancer and cardiovascular disease, and is useful in treating premenstrual syndrome and fibrocystic disease of the breast. Thus far, studies have shown, that Vitamin E protects against approximately eighty diseases. It prevents thick scar formation when applied topically, and accelerates the healing of burns. It reduces blood pressure, aids in preventing cataracts, relieves leg cramps, and enhances sperm production; promotes healthy skin and hair and prevents age spots; retards cellular aging due to oxidation; prevents and dissolves blood clots; slows the progression of Alzheimer's disease; significantly strengthens the immune system; supplies oxygen to the blood which is then carried to the heart and other organs thus alleviating fatigue; treats circulatory problems and prevents lung toxicity from air pollution; enhances sexual performance; improves muscle strength and stamina. Studies have shown that low levels of Vitamin E in the blood increases the risk of certain types of cancer, particularly cancers of the gastrointestinal tract, breast, prostate, lung, and colon. Studies have shown that Vitamin E improves insulin action and it exerts a number of beneficial effects that aids in preventing long-term complications of diabetes, especially cardiovascular disease. Studies have shown that those who took Vitamin E on a regular basis had a 41 % lower risk of heart disease. Other studies have shown that people with existing heart disease, who started taking 400-800 IU of Vitamin E daily, had a 70% reduction in the number of heart attacks as compared to a placebo group.
 
 

Food clues to help our body

A friend sent this to me. It's been said that 'God' first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... all before making a human.
I believe that Mother Nature made and provided what we'd need before we were born. These are best & more powerful when eaten raw. We're such slow learners...

We were left a great clue as to what foods help what part of our body!

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them). Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.
Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.
Olives assist the health and function of the ovaries
Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body

Mind, Body, Spirit

What parts of your health do you focus on most?

Physical?
Mental?
Spiritual?
Emotional?

It is important to create a healthy balance in our lives.

Taking care of our physical bodies is an important element in caring of our whole selves. It is important to listen to our bodies when they talk to us. Pain is a signifier that something needs your attention. When the immune system is compromised it's best to give it a boost as soon as possible.

Our emotional states are an important factor in our overall health. When our emotions are in flux, physical imbalances and illnesses are likely to surface.

How is your mental health? What do you do to keep your mind healthfully active and uncluttered from troubling thoughts?


How is your spiritual health? What do you do to heal your spirit and soul?


Mediation - Mindfulness - Praying - Mudra - Yoga - Aura cleanse - Colours  - - -

10 facts about crying and tears

...I cry to let my frustration or anger out of my system .... sometimes I cry for no reason...I'm proud to be a cry-baby !

                                                                      *    *    *    *    *    *    *    *    *    *    *

Why your nose gets sniffly when you cry



It all starts with your lacrimal glands, located on the outer portion of the upper eyes. These peanut-shell-shaped glands create and secrete tears. Most tears will flow over the surface of your eyes and drain out the corners of your eyelids, through the tear ducts, which lead into the nasal cavity. If you cry an abundance of tears, the tears overflow the nasal cavity and start running out of your nose.






Tears help you see better.


Even when you are not crying, tears flow from your lacrimal glands with every blink, moistening your eyes. This moisture - made of water, oil, and mucus - helps to maintain healthy vision. Tears clear your eyes of debris and allow light to enter your eyes so you can see.






Tears flow for 3 reasons.


Think about the times your eyes water, like when you feel overwhelmed by emotion, when you sneeze or have allergies, or when you're peeling onions. Tear experts generally separate the droplets into three types. Basal tears are the kind of tears that clean and lubricate your eyes, supporting your vision. Reflex tears are the ones that stream out when your eyes are irritated by something - the compounds in onions, pollen, bacteria. And emotional tears, well, you know what those are for.






Emotional tears may be an evolutionary adaptation.


We humans may have evolved tears that do more than mere eye-moistening as a means of survival. Evolutionary biologist Oren Hasson suggested that we may have used tears to protect us from predators by making it harder to tell where we were gazing. Or, Hasson wondered, could it be that we evolved emotional tears as a way to show others that we were vulnerable, that we would prefer to make peace? When most people see a crying face, they feel an urge to ask what is wrong, to offer help or empathy. It could be that emotional tears signalled our willingness to trust and become bonded into supportive, protective communities. And crying when we felt fearful or vulnerable or when we felt a sense of unity could then have developed into the kind of emotional crying we all do now and then.






A "good" cry can make you feel better.


Crying is often called "cathartic," a release of pent-up emotions and tensions. But how we really feel after crying may depend on the circumstances and context of your crying – the "when," "where," and "with whom" you cry. In an international study including over 5,000 men and women, certain "good" and "bad" cry patterns emerged. Criers who got support from those around them were more likely to feel better post-sob. Criers got a boost from bawling if they came to a realization, new understanding, or resolution regarding the thing that made them cry.






A "bad" cry may make you feel worse.


Participants in the study mentioned above who suppressed their crying or felt shame as they cried reported that they did not feel as good afterward. A different, smaller study found that crying can be the opposite of cathartic for those with certain depressive symptoms. Those with an inability to experience pleasure did not take pleasure from crying - in fact, they felt worse after they cried than they felt before. The same results applied to those who were out of touch with or unable to express their emotions.






Some people are more prone to cry than others.


The smaller study mentioned above uncovered another pattern about crying. If you are quite empathetic to the suffering of others, you may cry more frequently than the harder-hearted. People who are anxious or neurotic cry both more frequently and more easily than others. And extraverts tend to cry more often during negative situations and are less likely to cry "happy tears."






Babies cry 1 to 3 hours each day.


New parents would probably estimate a much higher tear tally than that! Infants cry to communicate. Their wails and screeches can alert a parent to so many potential issues - hunger, thirst, tiredness, discomfort, boredom, loneliness. Infants cry out for help if they are too cold or too hot, if they have gas, if their diaper is wet, or if they are in the painful throes of teething. Parents may develop an instinctual ability to translate their infant's various cries. And new mothers discover the amazing power of a baby's cry to engorge her breasts with milk. A baby who cries for more than 3 hours a day, more than 3 days a week, for more than 3 weeks may have colic, which is excessive crying without a known cause.






Tear ducts can become blocked.


The ducts that drain tears from your eyes can become blocked due to aging, infection, inflammation, injury, tumour, or cyst. A blocked tear means tears can't be drain properly, causing symptoms of excessive tearing and watery eyes. Blocked ducts can also increase risk of eye infection and inflammation.






Crying can become involuntary.


Yes, any of us can be suddenly overwhelmed by the waterworks. But in certain neurological conditions, crying - along with laughing - can happen uncontrollably. Called pathological laughing and crying (PLC), laughter or sobbing can occur at inappropriate times. PLC can appear as a symptom of stroke, Alzheimer's disease, multiple sclerosis, and amyotrophic lateral sclerosis (ALS or Lou Gehrig's disease).






Amy Toffelmire

What you eat affects how you sleep

If you could pick the right foods to help you get the best sleep possible, wouldn’t you? And if you knew which foods would hinder your restful slumber, wouldn’t you avoid them? Now’s your chance to learn which foods to eat, and which to steer clear of for a good night’s sleep.

Reach for Tryptophan-Rich Foods

We’ve all heard of warm milk’s magical ability to send us off to dreamland. Do you know why it’s true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other tryptophan-containing foods include poultry, bananas, oats, and honey.

Indulge Your Craving for Carbs

Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.

Have a Snack Before Bedtime

If you struggle with insomnia, a little food in your stomach may help you sleep. But don’t use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs.

Put Down the Burger and Fries!

As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles.

Beware of Hidden Caffeine

It’s no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don’t forget about less obvious caffeine sources, like chocolate, cola, tea and decaffeinated coffee. For better sleep, cut all caffeine from your diet after noon each day.

Medications May Contain Caffeine

Some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.

Skip the Nightcap

Here’s the catch-22 with alcohol: It may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you’re consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol’s effects.

Beware of Heavy, Spicy Foods

Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. And spicy cuisine can lead to heartburn. Make sure to finish a heavy meal at least four hours before bedtime.

Keep Protein to a Minimum at Bedtime

Sorry Atkins. Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.

Cut the Fluids by 8 P.M.

Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You’re sure to have interrupted sleep if you’re constantly getting up to go to the bathroom.

Don’t Be Fooled by a Relaxing Smoke

Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night.

information from www.Webmd.com

4 eating healthy habits that boost your metabolism

~ I always need a boost in my metabolism and am constantly looking for ways to do this naturally. The below article has some great ideas. ~

written by Theresa Stahl

Tips on what to eat and when to eat—in order to rev up your metabolism.

What is metabolism? Scientifically, metabolism is the sum of all the chemical reactions that go on in the living cells that make up your body. Energy metabolism includes all the reactions by which the body obtains and spends the energy from food. In other words, the process your body uses to convert the calories from food into energy. And basal metabolism is the energy needed to maintain life when a body is at complete rest.

Believe it or not, the majority of energy one burns in a day is for basal metabolism. Basal metabolic rates vary among individuals. For instance, you may know someone who can eat anything and lots of it and yet never seems to gain a pound. On the other hand, you probably also know someone who has a very slow metabolism and eats less than other people and yet struggles greatly to maintain or lose weight. The difference may be in their basal metabolic rates. But, a person's metabolism is not the only factor that determines one's weight. How much you eat, when you eat, what you eat and how much you exercise all play important roles in determining your weight.

Here are some tips to help you "boost" your metabolism:

• Eat breakfast. Eating breakfast enables you to break your nighttime fast, which helps to jump-start your metabolism for the day. Also, breakfast eaters tend to be less hungry all day long and less impulsive about unhealthy snacking. Studies show that people who eat within 1-2 hours after waking are better able to control weight.

• Eat regularly. Skipping meals slows metabolism, causing you to burn less calories and store more calories as fat. Also, you tend to eat more later, especially less healthy choices. Eating every 4 - 5 hours is recommended.

• Eat protein with meals. Protein foods burn more calories to metabolize than carbohydrates and fats and also help you feel fuller for longer. Healthy protein sources include fish, chicken and turkey without the skin, lean meat, skim or 1% milk, eggs and egg substitutes, soy milk or tofu, low-fat, low-sugar yogurt, and beans (legumes).

• Eat adequate calories. Eating a very low calorie diet or skipping meals and taking in less than 1,000 calories a day causes your body to slow down in order to conserve energy.

Because metabolism slows down as you get older, it's even more important to follow the guidelines listed above to help you maintain a healthy weight as you age.

article found on qualityhealth.com

Thyroid Disease

Thyroid disease runs in my family so I thought I would post this article to get some information out there.

Fatigued or Full Throttle: Is Your Thyroid to Blame?

Understanding Thyroid Problems -- Symptoms and Treatments

By Debra Fulghum Bruce, PhD Reviewed by Louise Chang, MD

Feeling all revved up, even at bedtime? Or maybe your throttle's on idle with symptoms of depression, fatigue, and weight gain. In both cases, the root cause may be your thyroid.

The thyroid -- a butterfly-shaped gland in the front of your neck -- makes hormones that control the way your body uses energy. Your thyroid controls your metabolism, which is how your body turns food into energy, and also affects your heart, muscles, bones, and cholesterol.

While thyroid disorders can range from a small, harmless goiter (enlarged gland) to life-threatening cancer, the most common thyroid problems involve an abnormal production of thyroid hormones. Too much of these vital body chemicals results in a condition known as hyperthyroidism. Too little hormone production leads to hypothyroidism.

Although the effects of thyroid problems are unpleasant or uncomfortable, most thyroid conditions can be managed well if properly diagnosed and treated.

What is an overactive thyroid?

Hyperthyroidism happens when the thyroid becomes overactive and produces too much of its hormones. Hyperthyroidism affects women five times to 10 times more often than men, and is most common in people younger than 40. People with hyperthyroidism have problems that reflect overactivity of the organs of the body, resulting in symptoms such as sweating, feeling hot, rapid heartbeats, weight loss, and sometimes eye problems.

Hyperthyroidism can occur in several ways:

Graves' disease : The release of excess hormones is triggered by an autoimmune disorder. For some unknown reason, the body attacks the thyroid, causing it to spill out too much hormone.

Toxic adenomas: Nodules (abnormal growths or lumps) develop in the thyroid gland and begin to secrete thyroid hormones, upsetting the body's chemical balance; some goiters may contain several of these nodules.

Subacute thyroiditis: Painful inflammation of the thyroid causes the gland to enlarge and "leak" excess hormones, resulting in temporary hyperthyroidism, which resolves spontaneously. Subacute thyroiditis generally lasts a few weeks but may persist for months.

Pituitary gland malfunctions or cancerous growths in the thyroid gland: Although rare, hyperthyroidism can also develop from these causes.

Silent thyroiditis: Usually a temporary state of excess thyroid hormone release causing mild hyperthyroidism. In some cases it can result in permanent damage to the thyroid and low thyroid hormone production by the gland.

Postpartum thyroiditis: A type of hyperthyroidism that occurs in a small percentage of women within months of delivery. It last only a few months, followed by a several months of reduced amounts of thyroid hormone production by the gland. Typically these women fully recover normal thyroid function.

Ingestion of excess thyroid hormone can result in hyperthyroidism.

What is an underactive thyroid?

Hypothyroidism, by contrast, stems from an underproduction of thyroid hormones. Since your body's energy production requires certain amounts of thyroid hormones, a drop in hormone production leads to lower energy levels, causing you to feel weak and tired.

What is an underactive thyroid? continued...

Approximately 25 million people suffer with hypothyroidism and about half are undiagnosed. Older adults -- particularly women -- are more likely to develop hypothyroidism than younger adults. Hypothyroidism also tends to run in families.

If hypothyroidism is not treated, it can raise your cholesterol levels and make you more likely to have a heart attack or stroke. During pregnancy, untreated hypothyroidism can harm your baby. Luckily, hypothyroidism is easy to treat.

Causes of hypothyroidism may include:

Hashimoto's thyroiditis: In this autoimmune disorder, the body attacks thyroid tissue. The tissue eventually dies and stops producing hormones. Other autoimmune disorders occur with this condition and other family members may also be affected by this condition.

Removal of the thyroid gland: The thyroid may be surgically removed or chemically destroyed as treatment for hyperthyroidism.

Exposure to excessive amounts of iodide: The heart medicine amiodarone may expose you to too much iodine. Radioactive iodine treatment for hyperthyroidism can also result in hypothyroidism. You may be at greater risk for developing hypothyroidism, especially if you have had thyroid problems in the past.

Lithium: This drug has also been linked as a cause of hypothyroidism.

If left untreated for a long period of time, hypothyroidism can bring on a myxedema coma, a rare but potentially fatal condition that requires immediate hormone injections.

How is hyperthyroidism diagnosed?

Your doctor will ask you about your symptoms and do a physical exam. Then he or she will order blood tests to see how much thyroid hormone your body is making. In addition, your doctor may discover that you have hyperthyroidism while doing a test for another reason.

Signs and Symptoms:

· You may feel nervous, moody, weak, or tired.

· Your hands may shake, your heart may beat fast, or you may have problems breathing.

· You may be sweaty or have warm, red, itchy skin.

· You may have more bowel movements than usual.

· You may have fine, soft hair that is falling out.

You may lose weight even though you eat the same or more than usual.

How is hypothyroidism diagnosed?

Your doctor will ask questions about your symptoms. You will also have a physical exam. If your doctor thinks you have hypothyroidism, a simple blood test can show if your thyroid hormone level is too low.

Signs and Symptoms

· You may feel tired, weak, and/or depressed.

· You may have dry skin and brittle nails.

· You may have difficulty standing cold temperatures.

· You may have constipation.

· You may experience memory problems or trouble thinking clearly.

· You may have heavy or irregular menstrual periods.

Symptoms of hypothyroidism occur slowly over time. At first you might not notice these symptoms. Or you might mistake them for normal aging. This is not normal aging. See your doctor if you have symptoms like these that get worse or won't go away.

Pregnancy, which requires an increased production of thyroid hormone, can cause hypothyroidism. About 2% of pregnant women in the United States get hypothyroidism.

How is hyperthyroidism treated?

Hyperthyroidism is easily treated. With treatment, you can lead a healthy life. Without treatment, hyperthyroidism can lead to serious heart problems, bone problems, and a dangerous condition called thyroid storm.

If your symptoms bother you, your doctor may give you pills called beta-blockers. These can help you feel better while you and your doctor decide what your treatment should be. Even if your symptoms do not bother you, you still need treatment, because hyperthyroidism can lead to more serious problems.

Radioactive iodine and anti-thyroid medicine are the treatments doctors use most often. The best treatment for you will depend on a number of things, including your age. Some people need more than one kind of treatment.

After treatment, you will need regular blood tests. These tests check to see if your hyperthyroidism has come back. They also check to see if you are making enough thyroid hormone. Sometimes treatment cures hyperthyroidism but causes the opposite problem-too little thyroid hormone. If this happens, you may need to take thyroid hormone pills for the rest of your life.

How is hypothyroidism treated?

Doctors usually prescribe thyroid hormone pills to treat hypothyroidism. Most people start to feel better within a week or two. Your symptoms will probably go away within a few months. But you will likely need to keep taking the pills for the rest of your life.

In most cases, thyroid hormone medication works quickly to correct symptoms. People with hypothyroidism who take thyroid hormone medication usually notice:

· Improved energy level.

· Gradual weight loss (in people with severe hypothyroidism at the time of diagnosis).

· Improved mood and mental function (thinking, memory).

· Improved pumping action of the heart and improved digestive tract function.

· Reduction in the size of an enlarged thyroid gland (goiter), if you have one.

· Lower cholesterol and triglyceride levels.

It's important to take your medicine just the way your doctor tells you to. You will also need to see your doctor for follow-up visits to make sure you have the right dose. Getting too much or too little thyroid hormone can cause problems.

If you have mild (subclinical) hypothyroidism, you may not need treatment now. But you'll want to watch closely for signs that it is getting worse.

Thyroid disease or menopause?

According to the American Association of Clinical Endocrinologists (AACE), millions of women with unresolved menopausal-like symptoms, even those taking estrogen, may be suffering from undiagnosed thyroid disease. While symptoms such as fatigue, depression, mood swings, and sleep disturbances are frequently associated with menopause, they may also be signs of hypothyroidism.

A survey done by the AACE showed that only one in four women who have discussed menopause and its symptoms with a physician was also tested for thyroid disease. The thyroid plays a role in regulating overall body metabolism and influences the heart, brain, kidney, and reproductive system, along with muscle strength and appetite.

If you are experiencing symptoms of menopause and the symptoms persist despite appropriate therapy, ask your doctor to do a thyroid screen (TSH). A blood sample is all that is needed to make the initial diagnosis of hypothyroidism and treatment is easily achieved with thyroid replacement therapy

What about thyroid cancer?

Cancer of the thyroid gland is quite rare and occurs in less than 10% of thyroid nodules. You might have one or more thyroid nodules for several years before they are determined to be cancerous. People who have received radiation treatment to the head and neck earlier in life, possibly as a remedy for acne, tend to have a higher-than-normal propensity for thyroid cancer.

Signs and Symptoms:

· You may get a lump or swelling in your neck. This is the most common symptom.

· You may have pain in your neck and sometimes in your ears.

· You may have trouble swallowing.

· You may have trouble breathing or have constant wheezing.

· Your voice may be hoarse.

· You may have a frequent cough that is not related to a cold.

Some people may not have any symptoms. Their doctors may find a lump or nodule in the neck during a routine physical exam.

Most people who have treatment for thyroid cancer do very well, because the cancer is usually found early and the treatments, including surgery, work well. Once treated, thyroid cancer rarely returns.