We all know that alcohol wreaks havoc on the liver and sends kidneys into overdrive. We also know that after a night of libations the next morning is often met with a dull headache and at times nausea. While moderate consumption of alcohol can offer health benefits, the happy hour or weekend partiers who binge drink may see negative effects. Dr. Christopher Calapai,an Osteopathic Physician board certified in family medicine, who has worked with Mike Tyson, Mickey Rourke, Steven Seagal, and and as a medical consultant for the New York Rangers, offers some sobering facts and 10 lesser knows ways booze impacts your body.
Hair thinning, shedding and loss.
When you drink excessively (more than 3 drinks within a 3 hour period) there’s an elevation of estrogen in the body and a decrease of zinc. “A rise in estrogen leads to the hair loss and then the drop in zinc plus folic acid levels compromise healthy hair growth and maintenance,” explains Dr. Calapai.
Voice loss, or changes.
Ever lose your voice after a night out of partying? Typically shouting over loud music and second hand cigarette smoke gets the blame. “What people don’t realize is that alcohol can cause dehydration leading to a dry throat and some constriction of the vocal chords. You really want to drink water in between cocktails,” advises Dr. Calapai.
Cuts and bruises take longer to heal.
In 2014, a study published by researchers from the Loyola University Healthcare System showed that binge drinking reduces bacteria fighting white blood cells and hinders the production of a special protein that attracts them. White blood cells are essential for wound healing. Dr. Calapai says to pay attention to how you heal. “A simple cut should be gone within a day or two and a bruise should be fading within 3-5 days. If you’re drinking 10 or more drinks in one week you’ll connect the dots to delayed healing.”
Chronic colds.
This is more evidence of a compromised immune system. If you typically kick a sore throat with some warm tea, chicken soup and a good night’s sleep; after binge drinking that same sore throat may escalate into strep throat. When the white blood cell count is low you may feel like your always battling a cold. “It’s so important to drink water and add vitamin E, C, zinc, selenium and omega-3 fatty acids into your diet to boost white blood cells and rid that run down feeling.”
Always sleepy.
Alcohol causes disruptions to REM sleep, which sets in about 90 minutes after falling asleep and is the time for cellular turnover and restoration to the body. “You need the solid REM level sleep. When you don’t get it you lose the ability to concentrate and will feel that mid day lag. People attribute the sluggish feeling to being out late thinking they slept deeply but they fail to reach that optimal REM state.”
Cystic Pimples and More Breakouts
Binging on booze or even consistent alcohol consumption over time, especially of sugary drinks with sodas and mixers, will cause insulin levels to spike. When insulin spikes you produce more sebum, which can trigger oiliness in skin. “Once you have high sebum production happening pores get clogged and that’s when the breakouts start to happen. Want to notice a significant change to your skin’s texture and clarity? Try cutting alcohol out! Even limiting alcohol intake to once weekly, 3 drinks maximum will help,” suggests Dr. Calapai.
Chapped Cracked Lips
Dehydration is top cause of cracked lips. Alcohol dehydrates us and for many this leads to chapped, dry chapped lips. When you drink your system rids the body of water and for many with dry skin the lips feel tight and tingly. When alcohol hits the lips it has a drying effect on them. “Keep in mind that the ethanol found in alcoholic beverages can trigger lip ulcers which can linger for weeks. After a night of drinking try switching to 3 days of only drinking water, no sodas and no juices. You’ll notice your lips and skin get back to a better color and texture.
Fuzzy eyesight!
When you drink you interfere with the way key vitamins are absorbed by the liver. Many of those vitamins are necessary to maintain eye health and eyesight. “If you’re deficient in vitamin B-1 eyesight can become weak and eye muscles can even experience paralysis. Other eye issues to be mindful of related to alcohol are permanent blurred vision because the eye muscle coordination gets weak. This is due to a slow down in communication between neurotransmitters in the brain and a delay in signals to the eye muscle,” explains Dr. Calapai.
Facial redness.
Alcohol increases blood flow leading to getting red in the cheeks and nose. This is even more obviously seen in people who have fair complexions. There are tiny blood vessels at the surface of the skin and excessive alcohol dilates them. This is when you see broken capillaries on the face that look like red spider legs. “Once capillaries are broken you’ll need to see a dermatologist for a laser treatment which can be expensive,” warns Dr. Calapai. “Lysine, vitamin C, gapeseed oil are all things that you can use at home that may help,” he continues.
Memory loss.
Ever notice how after a weekend of partying you may lose your keys misplace your credit card and forget key details on a work assignment. That spacey, forgetfulness is due to shrinking brain mass. “When you mess with neurotransmitters you’re messing with cognitive function which includes memory. Alcohol throws off brain chemistry in the hippocampus, a key spot in the brain helping us formulate memories. If you’re noticing blackouts where you forget leaving a party, how you got home or other details of the timeline, that’s a sign you’re drinking too much or too quickly,” cautions Dr. Calapai.
While it’s certainly ok to enjoy a cocktail, a beer or some wine, too much takes a toll.
Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed the "The Stem Cell Guru" by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S. His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer's, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson's. He has worked with Mike Tyson, Mickey Rourke, Steven Seagal, and Gotham's, Donal Logue; and as a medical consultant for the New York Rangers. Connect with him via twitter @drcalapai or at www.drcal.net
We've almost completed the glorious month of January and the big question is, 'How close are you to reaching your goals?' Did you fall off? Are you going strong? Are you discouraged at the progress or lack there of that you've made?
Well we all need encouragement and motivation to keep going, it's not always easy. Here are 5 things you should remind yourself of to keep going...
1.) Rome wasn't built in a day
Yes we've all heard it, we may have even said it a few times, but sometimes, we have to truly think about the meaning behind that saying. Always remember that anything and everything worth having takes time. Overnight successes are far and in between, though they can happen, in the world of fitness and health, it definitely doesn't happen over night. So keep going...
2.) It takes 21 days to start or change a habit... or so they say
Though some scientist say its true, who really knows if it is, as everyone is different. But one thing that we can all agree on is that breaking or making habits take time. Continue to remind yourself of that and just keep going. If you happen to fall, get right back up, but TRY to do something for 21 days straight and see where it gets you, it might get you to the point you need to make your new goal apart of your life.
3.) Beyonce' Wouldn't Quit
Maybe Beyonce isn't your favorite singer or person in the world, but you do have a favorite person or celebrity that you like. Do you think they got to whatever place they are in life and reached ultimate success by giving up? No, they didn't. So! keep going.
4.) Focus is everything
There are so many things that need our attention, but you can never forget that if you never focus on you or the things you want, you'll never be of real service to anyone else. So focus on your goal, see it, dream it, visualize it, and watch how fast you reach your goals. You'll be back in the gym, eating clean or whatever you're trying to do, in no time.
5.) Schedule time to make it happen
Life happens. To each and every one of us. Everyone needs something from us and there isn't unlimited time in the day. So with that being said, make sure you're scheduling to do what you truly want to do. Would you move, change or cancel your appointment with a person that could literally change your life and give you every single thing you want? You would be insane if you would. Well remember that you actually know and have contact with a person that can literally change your life and give you every single thing you want... YOURSELF! So don't move or change your appointments with yourself to help you reach your goal, whether that be working out, meal prepping, or whatever you're seeking to do to reach your goals.
Five Pro Athletes to Follow on Social Media Who Will Motivate You to Get Healthy
Social media has given fans a chance to feel closer than ever before to the athletes that they love to cheer for. No matter your favorite sport, you will find the following athletes' pages inspirational and interesting as you strive to live a healthier life this year.
J.J. Watt
The defensive end for the Houston Texans has gotten a lot of attention for his Twitter account and the information that he loves to post about his workouts. While there is no doubt that Watt is always out there getting his swell on, some are getting tired of all of the pics that Watt loves to put online whenever he is getting work in. Whether you love him or hate him, there is no doubt that J.J. will be in the gym getting his in. If you follow him, you will have one pro athlete on your Twitter feed who will always be challenging you to get better.
Annie Thorisdottir
This relatively unknown athlete is the queen of the motivational quote, and crossfit fans will find themselves going to her Twitter, Facebook, or Instagram accounts whenever they are feeling a little down in the dumps. In addition to posting about her workouts and all of the things that she is trying to do to stay on top of her game, you can read about her career from various sites on the Web.
The Rock
“The People’s Champ” is probably one of the most popular people on the planet. His Instagram is a must follow, as he plays as a fitness model/inspirational role model/movie star/ just a straight up awesome dude. Just take a look at any of Dwayne Johnson’s social media accounts if you need someone to pump you up, laugh, or just feel good about life.
Chris Bosh
Fans who follow Bosh will quickly discover that he is a chef masquerading in a basketball player's body. Bosh loves to cook, and he frequently posts pictures of dishes that he creates from scratch to fuel his NBA body. Whether or not you are a fan of basketball, all athletes can benefit from a well-balanced diet that gives you the nutrients that you need to perform on the court or on the field. In addition to being a great cook, Bosh also has an amazing physique that should inspire you to get into the gym to do one more set of abs.
Bryce Harper
Bryce Harper is one of the most entertaining social media follows on this list, and he will help you focus on keeping a positive mental outlook while you are trying to live a healthier life. In addition to posting about his workouts and play on the field, Harper finds ways to let you know about the relaxing things that he does off of the field. This balance is key for athletes who are looking to live a well-balanced life. Work hard, play hard seems to be his official model.
Want to burn belly fat, build testosterone and get lean — by eating chili? You can even use fatty ground beef. [Recipe below.]
Men over 40 with higher testosterone levels have more energy, more strength and less belly fat, according to Clark Bartram, 53, Performance & Nutrition Industry Expert for Six Pack Abs, and Lead Advisor to the International Sports Sciences Association. When men’s testosterone levels are low, they face muscle loss, low energy and loss of sex drive. Additionally, their body stores most of the food they eat as belly fat.
Clark Bartram cooks testosterone boosting, belly fat burning chili.
When a man turns 30, his testosterone levels can decrease by 1-2% a year. By the time he reaches his 40s and 50s, his testosterone production can be down to half of what it once was, according to Bartram.
“Giving you half the testosterone production and double the belly fat – that’s not good,” he says. “That’s why it’s so important for us older men to start boosting our natural testosterone immediately.”
Rather than get testosterone treatments or “legal steroids” (with frequent side effects) from a physician, Bartram says, “Let food be your medicine.”
The fats in red meat as well as salmon and tuna boost testosterone, he said. Other such foods are: almonds, garlic, eggs, cabbage, spinach, asparagus, avocados, bananas, watermelon, citrus fruit, grapes, and honey.
For chili, adding white button mushrooms are a key ingredient to blocking estrogen, the female version of testosterone. Estrogen can cause a man to bloat, develop breast tissue and store more fat around the waist. Rising estrogen levels also cause your belly fat to start producing a testosterone killing chemical that creates even more estrogen.
At TestMaxMeals.com, Bartram offers more testosterone boosting food tips, 3 so-called “healthy” foods that can dramatically decrease testosterone levels, and 3 “cheat” foods that boost testosterone. He also explains how to quickly prepare and cook an entire week’s worth of your favorite testosterone boosting foods in less than an hour and at a low cost.
Clark Bartram’s Testosterone-Boosting Chili Recipe
2 lbs. ground beef (15% fat) 1 can kidney beans
1 cup white button mushrooms 1 can black beans
1/2 cup chopped onions 1 can organic chopped tomatoes
2 tbs. chili powder pinch of salt
jar organic tomato puree garlic to taste
1.) Sauté ground beef until it is brown.
2.) Place meat into big pot and add all other ingredients.
3.) Cook on medium heat, stirring occasionally, for 30-45 minutes.
7 steps to better posture to create a healthy workplace
Towards the end of “It’s a Wonderful Life!” Jimmy Stewart’s George Bailey inferred a painstaking situation with the excitement of a college graduate. However, nothing stimulates as the taxing hours at work. If the back hurts? We tend to let out a screen rant from the epiglottis. Same tactic comes in handy while tackling jittery legs as well. What is the solution to release stress I used to wonder since forever? Call it a magical spell or random thoughts in the crooked mind, the following 7 postures occurred to me outa nowhere. For lovers of mystery, they are the archetypes to replicate Bedford Falls at Office. More or less.
7 sitting posture to replicate Bedford Falls at Office
Posture #1. At Par with the Eye-Line of the Computer
There. Our focal point on the monitor to which we stare all the time. Limitations are endless since dimensions lie within the top-half and the bottom-half of the screen. Once you figure that out, all you need to do is adjust the recliner for better legibility. This is an ideal posture for techies especially or the slouches who prefer working all day along on a computer.
Posture #2. At an arm-stretch from the work desk
Keeping a bare-minimum distance between your body and the desk is easily doable if you have an armrest on the chair. And, working involves lots of stretching and leaning forward one time too many. Which means, this is ideal for those with crutches on either side. Others? Try out, Posture #3.
Posture #3. The Un-Jog Posture.
The toes and the brain have certain inklings as perceived in Biology. Whereas, at Office, the toes on the ground and uncrossed legs awaken brain receptors. An expertise in Biology would brag about blood circulation in the brain and such. For the Un-Jog posture, though, the immobility is the selling factor.
Posture #4. Laid-back posture with the help of lumbar support
A lumbar support is anything but a pillow-equivalent that slants into your chair and facilitates the natural curving. Pick a good lumbar support for no one needs a curving that proves to be counterproductive. Meaning, this is ideal for slouches whose lumbar is as strong as an elephant.
Posture #5. Upright Posture: Hips loosened, head steady, legs apart.
The edge of the seat is what’s being called a sweet-spot. For easy explanation, it is the verge or the far end of the seating. Arms on either side. Loosened hips. And, the legs apart would lead to a steady head. There is something called “Peripheral vision.” For that, one must sit in a way he/she is paying attention.
Posture #6. Boredom-Posture.
Boredom posture isn’t as easy as the title has it. The routine standing posture to shackle boredom requires workstation cubicle with a solid plateau. It works evenly no matter you use a computer at work. Or, anything likewise.
Posture #7. Anything that won’t leave you posted.
Cannot overrule the importance of deep breaths at work. Depending on the quality of the furniture, one might as well stop contemplating wily ideas to breathe. For the furniture, should compensate lumbar support and lurch forward with the same utmost ease of performing it. I mentioned this mostly because once you figure out a sweet-spot it is advisable to stay there forever as possible.
Statutory Warning: Tweaking the seat height to figure out a “couch-heaven” would eventually lead you into a strangle.
The Importance of Stranglehold and Wrestling
In wrestling, wrestlers pull off strangleholds when the bout boils down to its denouement. Why do they do that? To win the bout by way of preemptive measures of course. Apparently, Merriam-Webster has it - “It is a position of complete control that prevents something from developing.”
Okay. What sport teaches you is to master the uncontrollable stuff with a strong base, self-confidence, maneuvering of arms and legs in ways that leads to winning. Hope you have figured a way or two to come up with your own stranglehold. Thank You. Welcome Comments. Please don’t strangle me with gasp-induced questions, for I have a wonderful life ahead after this blog too.
Author- bio: Levin George is a Search Engine Optimizer at OfficeRock.com. He actively pursues interests related to latest internet marketing trends. He spends his leisure time reading, meditating and enjoying the joys of technology.
Creating a healthy workplace maximizing team happiness and productivity
Graphic designers in a meeting at the office
Those who embrace omens and adhere rules could pursue eternal workplace happiness. As in, it is the uncertainty of success which eventually lead even ‘The Kid’ to the far-side………
The Alchemy of workplace happiness
Rule #1. Draw a line for Rumor ----- of, course. One must.
Rumors tend to have a merger-effect on people. Based on situation, the same rumor can evoke laughter or bring about a molehill out of a molecule. And, moreover, most rumors tend to circle around leaders thus making grievance management a virtue of good leadership. Of, course. One must.
Rule #2. Embrace the odd showmanship
The HR should keep a watch on showmen whose hobby is to self-efface humorous stories. They should interfere if deemed, and differentiate good humor Vs. bad humor based on situations. And, embrace timely and appropriate reaction to humor sense for the cross-cultural Corporates or Office quorum.
Rule #3. Fulfill Self-Actualization Goals
Work satisfaction stems from the fulfillment, or the lack of it, of self-actualization goals. For that, the company HR should build a sizeable team of talent hunters who knows how to track careers. And, tackle professional ego without much personnel discretion.
Rule #4. Make HRM a Zero-Sum Game.
Best of HR makes Human Resource Management a zero-sum game it is being said. Meaning they must meet the economies of staffing and training and development, and form a healthy sync with clients. This would enact both the Company policy w.r.t financials, and an HR’s duty of employee motivation.
Rule #5. Allow seamless communication.
For that, there are many options like having an “Open Door Policy” in place. Empowering team leaders who knows their team inside-out. Providing platforms - Corporate Games - to break the railings in one-on-one discussions. And least of all set a benchmark between expectation and reality, performance and ‘post-truth.’
Rule #6. Provide Entertainment Value
Office ergonomics have influenced even SMEs (Small and Medium Scale Enterprises). And, thus, corporates are forced to invest on tawdry furniture which may add to the employee discomfort. Although, for a healthy workplace one must sacrifice money to simply buy the best branded furniture or suchlike. And, provide a couch for employees to endure long working hours. (Note: Ergonomics mean space and comfort.)
Rule #7. Mend outdated rules and regulations.
If a rule is in-sync with the new-millennials nobody would question its practicality. Here is an outdated rule as prescribed by NRLB - “Employees are not allowed to take unauthorized pictures” it says.
Of, course. The 2016 version of the same rule shall be apostrophe-d “Taking selfies on bathrooms are strictly prohibited.”
If anything happens, this would bring home clarity of thought and keep judgment to within confined limits.
Why Happiness Matters?
We keep hearing outrageous excuses to leaving one’s job to concur dreams. In fact, if you connect those excuses you could see an irony…….
Bottom line is it is the engagement, or the lack of it, which gives a healthy and productive work place from both an Individualistic point of view, and holistic. The takeaway from this blog should be plain and simple. You can maximize team happiness and productivity by limiting rumor (#1) with proper rules and regulations in place (#7) that has a tinge of humor in it (#2). And, by fulfilling self-actualization goals (#3) with tactical HR management (#4). The byproduct of it all would give you some entertainment value at the workplace (#6) it shall be deemed. Welcome Feedbacks. Thank You.
Author- bio: Levin George is a Search Engine Optimizer at OfficeRock.com. He actively pursues interests related to latest internet marketing trends. He spends his leisure time reading, meditating and enjoying the joys of technology.
Keep Cortisol in Check with these Natural Supplements
Written by: Sean Tierney, Head Coach Team T-Rex
The main difference between a personal trainer and a contest prep coach is that one trains you in a gym and the other helps to manage every possible aspect of your life that could potentially be playing a role in how your physique ends up looking on competition day. One of the most common factors I routinely assess when working with a client, in addition to training or diet, is stress. In a chronically stressed client, the body is essentially working against you – holding onto bodyfat, limiting lean muscle growth and negatively impacting several other key systems of the body such as digestion. This can be extremely frustrating for any client that seeks to obtain that stage or photo-shoot ready look when they’re otherwise working their butts off in the gym. What’s even more troublesome is that 90% of clients completely overlook the stress-cortisol connection as a factor and just assume that training and diet is supreme. Unfortunately, it doesn’t work that way. I like to say – you’ll never win a battle against hormones. They’re just too powerful and can’t be outworked, no matter who you are. Outsmarted – yes, and I’ll get into that in this article.
Let’s call this part one and get into what’s probably the most simple and basic way to win the fight against chronically elevated cortisol – supplementation. Here is a list of natural supplements that have shown promising results in scientific research when it comes to maintaining normal levels of cortisol and preventing against the negative effects of the ‘c’ word. (Note that some cortisol is actually good and plays key roles in many physiological processes and overall health. It’s when it gets out of control that it becomes a problem.)
Natural Cortisol Support Supplements
Phosphatidylserine (PS)
What is it?
A naturally occurring phospholipid (derived from fat source – typically soy lecithin) that’s been shown to supress the release of cortisol from the adrenal glands when taken after a workout. PS is also considered a nootropic supplement and has demonstrated some impressive cognitive enhancing benefits as well, including preventing short term memory loss, dementia and Alzheimer’s disease.
Dose?
600-800 mg daily split over two doses typically taken in the post-workout period or after intense activity.
Coach Notes
Not the cheapest cortisol support supplement, but on my own trials with clients, it does seem to provide some great results. I usually gauge this by how full and hard a client’s muscles stay while dieting over a period of a month, as well as changes in abdominal fat distribution.
DHEA
What is it?
A naturally occurring androgenic hormone that works in a balance with cortisol. You can think of it like this – normal DHEA levels help keep cortisol in check, but as we age, DHEA levels tend to decline and this takes away from it’s protective benefit. Supplementation can help to keep the ratio of dhea:cortisol in the normal range while maintaining the opposing effect of DHEA on cortisol.
Dose
25-100 mg/day. It is possible to experience side effects on this supplement. Watch for androgenic side effects, start low and increase dose only as tolerated.
Coach Notes
Because this is considered a hormone, you would want to test your own DHEA levels before even considering supplementation to see if it’s even needed. Anyone under the age of 35 should have plenty of DHEA still and it’s more for the 35 and older demographic that could see the greatest benefit from this supplement.
Vitamin C
What is it?
Water-soluble vitamin with protective, antioxidant properties. Has been shown in research to blunt the cortisol response post-workout and assist in the recovery process when taken prior to the exercise.
Dose
1-2 grams per day, with one dose about an hour prior to training.
Coach Notes
Vitamin C should be a staple in any bodybuilder’s arsenal for the wide range of benefits it provides. Many aren’t even aware of it’s cortisol suppression abilities!
B-Vitamins
What is it?
B-vitamins can be depleted during intense periods of training and can make us more susceptible to the effects of stress and cortisol. Maintaining normal levels of b-vitamins has a protective effect on the adrenal glans and our reaction to stress.
Dose
B-complex 50-100 mg once per day or split into two doses taken with food.
Coach Notes
You can have your b-vitamin levels checked in any routine physical. I’d suggest doing this before starting on any b-vitamin supplement.
Magnesium
What is it?
Chronic stress can deplete magnesium levels from the cells and make you more vulnerable to the effects of fight or flight reactions. Supplementing with magnesium can help to maintain your reserves and have a protective effect against stress and cortisol.
Dose
300 – 600 mg/day as magnesium glycinate, gluconate or citrate.
Coach Notes
Magnesium is one of the most important minerals in a bodybuilder’s supplement cabinet. It helps with muscle contraction and relaxation, protein synthesis, atp production, increased anabolic hormones and helps maintain healthy blood pressure.
Adaptogenic Herbs i.e. Rhodiola, Ashwagandha, Relora, Astragalus Root
What is it?
I’ve clustered together this group of natural herbal supplements, known as adaptogens. Adaptogenic compounds increase our body’s ability to handle stress and strengthen our physiological reaction to it. It’s like giving your body some extra weaponry when you go into battle so you’re more prepared. You’ll find many of these ingredients in adrenal support supplements, which has many crossover benefits for buffering cortisol.
Dose
Rhodiola – 200 -500 mg /day
Ashwaganda – 300-500 mg/day
Relora – 150 -400 mg/day
Astragalus Root – 30 mg/day
Coach Notes
These ingredients have become a staple in my post show protocols or when I get a client that’s been using too many stimulant-based fat burners for an extended period of time. They help to strengthen adrenal function and restore the body’s natural ability to combat stress.
Carbs
What is it?
Most of us already know that consuming carbs during and/or after your workout can effectively lower the cortisol response from training, but with the ongoing popularity of ultra-low carb diets, and carb-fearing competitors running rampant, it never hurts to give a reminder. At the very least, get your carbs in post-workout or you’re just breaking down what you worked for.
Dose
Highly variant and dependant on the individual client. Anywhere from 20-70 grams of carbs intra or immediately post-workout is the typical range for my clients. Usually followed by one more meal of solid food carbs an hour or so later.
Coach Notes
My preference has been for the supercarb – Karbolyn for it’s easily mixability, pump enhancing properties and insulin response – which is beneficial for the peri-workout period.
Omega 3’s
What is it?
Polyunsatured fatty acids, typically extracted from fish or flax, with a wide range of health benefits including the ability to reduce cortisol levels and calm the central nervous system.
Dose
2-5 grams/day. Increasing dose as tolerated.
Coach Notes
Improving insulin sensitivity has always been my favorite benefit of omega 3’s but lowering cortisol is a very close second.
In part two, I will go over some of the other, non-supplemental ways to control cortisol including things like : avoiding overtraining, quality and duration of sleep, avoiding excessive stimulant intake and managing stress through your day. Hope you enjoyed part 1, stay tuned for part 2 in an upcoming blog.
Five Ways To Keep Your New Year's Resolution of Losing Weight In 2017
Dr. Elaina George is a Board Certified Otolaryngologist and Author of the new book "Big Medicine: The Cost Of Corporate Control And How Doctors And Patients Working Together Can Rebuild A Better System"
Dr. George's tips are:
1. Start exercising
An increase in activity of as little as 20 minutes 3 times a week can make a difference in your risk of heart disease, diabetes and obesity. You don't have to get fancy with a gym membership. Try taking the stairs at work instead of the elevator, or park further from the entrance when you go to the market or mall.
2. Eat Smaller portions
You may not want to give up your junk food or fried food, but try to limit your portions. Instead of buying a six pack of soda, buy a two liter bottle. You can better control the portions along with your intake of calories.
3. Drink more water
The average person should be drinking 1 ounce per kilogram of his/her weight in water per day. (1 lb = 2.2kg). Studies have shown that people eat more when they are dehydrated because the signals in the body can confuse hunger with thirst. If you are hungry, try drinking an 8-12 oz glass of water before you decide to eat that snack.
4. Avoid salt
The average American diet consists too much salt. Salt is found in everything from canned foods to frozen foods. Not only does salt make your body retain water, it also dulls your sense of taste when it comes to sugar. As a challenge, decrease the amount of salt you eat for about 1 week, then drink a non-diet soft drink. Not only will you lose about 3- 5 lbs of water weight, but you will see that the soda is incredibly sweet. In addition, try to use sea salt.
5. Avoid high fructose corn syrup
Studies have shown that most products in this country are made with high fructose corn syrup that is contaminated with mercury (a known neurotoxin). Instead try to choose foods made with cane sugar. When you drink soft drinks that are made with sugar you will be less likely to crave salt and be able to stop with one soda because there is no 'sugar high' that leads to the craving that makes you want to have more.
About Dr. Elaina George
Atlanta, GA Based - Dr Elaina George is a Board Certified Otolaryngologist. She graduated from Princeton University with a degree in Biology. She received her Masters degree in Medical Microbiology from Long Island University, and received her medical degree from Mount Sinai School of Medicine in New York. Dr George completed her residency at Manhattan, Eye Ear & Throat Hospital. She is on the advisory council of Project 21 black leadership network, an initiative of The National Center for Public Policy Research. Dr George hosts her own radio show, "Medicine On Call" and she is also a keynote speaker many organizations. As a solo practitioner in private practice who is also a small business owner, she has a unique perspective on the problems of health care delivery, the true costs of healthcare and viable solutions.
Seven tricks of turning your Dog walks into Workouts
Taking your furry friend for a walk probably involves lots of sniffing about and a hello here and there to fellow dog walkers – all at a leisurely pace that doesn’t amount to much exercise.
But believe it or not, your canine buddy makes the best workout partner. Unlike humans, he has no last-minute cancellations, never complains how hilly the terrain is and will happily remind you when the clock hits workout time.
As your biological reminder, your dog will keep you in check even on those cold training days you want to lazy around. Then why not turn your daily dog walks into a workout? Remember, working out together not only improves your health but boost the bond between man and dog. So, if you are considering that as an option, here are seven ways to turn your dog walks into workouts.
Get to know your dog’s limits
A puppy’s walking ability varies greatly from that of a senior canine while a German shepherd needs more exercise than a Labradoodle. Different dogs have different energy levels. It is best to first understand your dog's physical constraints before turning your morning walks into a great workout session. Find a rhythm that works for the both of you.
Establish a workout routine
Dogs are great at following schedules, especially if it is one that involves a lot of outdoor time. Look for a daily walk routine that fits your lifestyle and gives you enough room to incorporate exercise in-to it. It can be a twenty to thirty minutes’ stroll that rewards both you and your four-legged friend with plenty of mental, physical and emotional stimuli.
Change the train
Instead of your normal power walks down the park, try going hiking- it’s a bit more challenging with a change of scenery. Remember, terrain and pace matter more than distance. When you get a hilly trail that is covered in green, you tend to build more strength and endurance due to the challenge this terrain offers. Furthermore, the change of view mentally stimulates your dog - he will find it adventurous and will be eager to go out on the run next time hoping for more discovery.
Start slow
Try reprogramming your dog slowly especially if he has grown fond of leisurely strolls. This might take several sessions before he gets used to the new routine. However, this does not mean that you completely sideline those relaxing walks – it basically involves having clear distinctions from regular strolls to more powerful energizing walk up the hill. For instance, many dogs can distinguish the kind of walk based on whether they get to wear a leash or not.
Switch things up
A walking routine gets boring over time, so how do you keep things fresh even on day twenty-two of your workout session? Well, a change of routine should do the trick. Try changing the pace, increasing the distance, adding more physical and mental stimuli to keep both you and your dog motivated and involved in the workout session.
Look out for jumping, skipping, and pull up opportunities
An excellent way to turn your world in-to a gym is to look out for trees, monkey bars, park benches, and other nature furniture to get your heart rate up. And to motivate your dog during the workout is by giving them a reward – it could be a snack or a favorite puzzle toy they like. By doing so, your dog will be inspired to join you for the next morning run. He will even remind you when the time to go out for a walk comes.
Try adding weights to the workout plan
Weights are a great way to add extra effort to your workout program. If you prefer no leash jogs, try carrying some extra weight on your hands. For your dog, you can add weight vests, but it is important to consult a vet first. Weight vests tend to cause unnecessary knee, back and hip problems for your dog.
Getting the most out of your walk workouts
In order for both you and your dog to get the most from walk workouts, your dog needs to know how to move at the same pace beside you, rather than being behind or in front of you. Whether jogging, power walking, or running with your dog, she should be in the shoulder-at-knee heel position. This position allows the two of you to move as one, reducing the risk of colliding into each other along the way.
Furthermore, try increasing your pace and distance after short warm-ups. Keep in mind that your dog benefits physically and mentally from playtime. As a result, it is best to get creative by finding ways to play with your dog that also provides plenty of exercise for you. If he or she likes running off leash free at the park, run along with her. If retrieving a ball gives her a blood rush, throw it and race her for it.
Benefits of daily walks for you and the dog
Tired, under-exercised dogs tend to develop behavior problems that can be resolved through adding more physical activity into their daily schedule. When you turn your daily walks into a workout there are plenty of benefits both you and your dog tend to gain. They include:
Lowering obesity chances.
Reduce chances of heart disease.
Lowers diabetes rates due to cholesterol build up.
Prevents joint diseases due to tensed muscles.
Strengthens the bond between you and the dog as you spend more time together.
Mental stimulation for both you and the dog through increased blood circulation.
Emotional balance through stimulation of antidepressant hormones.
Prevents dementia in senior dogs.
Conclusion
When done correctly, your daily walks can turn into a powerful energy-boosting workout session. All you need is to establish a strike routine accompanied with occasional twists and plots to keep it fresh and motivational for both you and the dog. By doing so, you stand to benefit greatly in terms of physical, mental and emotional health. Rather than hitting the gym for a workout and leaving your canine friend out in the dark, why not try powerful walk sessions that boost your friendship level as well as your physical health.
Bio: Andy is the owner at Pet Gear Lab, a pet blog that provides information, humour, and help and advice to dog owners.
7 Best Natural Foods to Lift your mood instantly
It’s natural that people feel down from time to time. Stress, dismal circumstances, or simply bad weather – there are a lot of reasons why our mood spirals downward. However, there are ways to prevent that. A nutritious diet and regular exercise will do wonders for your state of mind. If you don’t have time to hit the gym, then you can start working out at home. We provide a natural way to uplift your mood whenever you feel bad – by eating well.
Chocolate
Most people link chocolate with happiness, and for a good reason. Some people even say that the feeling of being loved is equal to eating a lot of chocolate, which is somewhat true. Anyhow, let’s get down to science – what does natural dark chocolate do to our system when eaten?
Plainly said, it makes the stress build up at a slower pace. Dark chocolate reduces the stress hormone called cortisol, so it’s only natural that we feel good after going at it. Strictly speaking, 1.4 ounces of dark chocolate every few days and you’re sure to feel good.
Our Recommendation to lift your mood instantly: Dark chocolate can be eaten whenever. Take 1.4 ounces before or after your meal, but even if you don’t feel like eating at all, take a bite.
Bread and food that’s high in carbohydrates
If you go with this, you might not such rapid results as with chocolate. However, eating a lot of carbs will improve your mood by a long shot substantially. It’s not so obvious, but there’s a lot of science in eating food which is high in carbs.
The leaching of serotonin (which is a special chemical that makes us feel happy and relaxed) is prescribed to these foods, and if you’re a bodybuilder or into fitness, don’t listen to the controversial myths about carbs being bad for you – they’re good for you.
Our Recommendation to lift your mood instantly: Combine – eat a dish that’s comprised of bread and other food that’s high in carbohydrates such as beans or yogurt.
Whole foods, fruits, and vegetables
This category of feel-good-food is entirely up to you – there are people who don’t like certain vegetables, but it’s a different story with fruits. The reason why this category of food is certain to lift your mood is because of the vitamins and antioxidants.
Going into the science mode, Omega-3 acid (fish have these in abundance), Folate and B vitamin (beans), and other vitamins and minerals found in fruits and vegetables directly affect our neurotransmitters.
Simply speaking, by eating healthy we purify our body from all the negative factors which can dampen our mood.
Our Recommendation to lift your mood instantly: A salad is a vitamin bomb – doesn’t matter if it’s fruit or vegetables.
Fish
We mentioned fish in the earlier section, but it deserves more respect since it’s one of the foods that affect our mood greatly. The science behind it is that our body can’t produce the Omega-3’s on its own and it’s one of the key factors when it comes to our mood. Dopamine & Serotonin go hand in hand with feeling good.
If we’re to break down the exact process which happens upon the ingestion of fish in our organism, we could say that we receive a major boost of these chemicals which lifts us up as the result.
Our Recommendation to lift your mood instantly: Salmon tastes really good and it will definitely improve your mood. If you’re out of fish and too lazy to go out and buy some, even by seasoning other food with fish oil might do the trick.
Saffron
Even though it can’t be considered as food, Saffron can be very good for seasoning your food. Originally, it’s a flower which can be powered to produce an edible spice for your meals. Saffron doesn’t provide us with a mood-boost, but it clears the way for our neurotransmitters which makes the feel-good chemicals travel faster, thus reaching the brain more easily.
Our Recommendation to lift your mood instantly: Spice your food up with some saffron powder and enjoy.
Coconut
Coconut and Coconut Oil are perfect for when you feel under the weather. You might be surprised at the notion that the coconut is able to lift our spirits with as much as its scent. Smelling it reduces the pace at which your heart pulses while ingesting it also reduces stress and improves the blood circulation.
Our Recommendation to lift your mood instantly: As mentioned before, you can lift your spirits up by simply smelling a coconut.
Tea
It’s pretty common knowledge that drinking tea helps soothe the nerves. That feeling of comfort you get by taking a sip of tea is a result of increased alertness in your brain which was produced by Theanine – a kind of amino acid that is found in most teas. It would be even better if you combine it with a cup of coffee because the caffeine works wonders in unison with theanine.
Our Recommendation to lift your mood instantly: A cup of tea in the morning and in the evening a day and you will feel blessed.
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