Friday, September 30, 2016
Thursday, September 29, 2016
Wednesday, September 28, 2016
Tuesday, September 27, 2016
Monday, September 26, 2016
Sunday, September 25, 2016
BLOG 79 ARTHRITIS
BLOG 79 ARTHRITIS
When aches and pains persist and it hurts just to move
sometimes, we know our bodies are communicating to us. Inflammation is our body
signaling to us that an area is not doing well. Arthritis is the inflammation
of our joints. This is a more common condition than one might think, so let’s
take a look at the symptoms and causes and how arthritis might impact our
fitness journeys.
There are over 100 types of arthritis but osteoarthritis
(OA) and rheumatoid arthritis (RA) are the two most common. It is seen mostly
in people over the age of 65 and is a silent creeper, but some children and
younger adults do have problems. It is the loss of cartilage that protects and
lubricates our joints that causes arthritis. Areas usually affected by
arthritis include fingers, toes, wrists, knees, and elbows.
In our everyday living, we constantly use our joints. When
it comes to osteoarthritis, “Normal wear and tear causes OA, one of the most
common forms of arthritis. An infection or injury to the joints can exacerbate
this natural breakdown of cartilage tissue. Your risk of developing OA may be
higher if you have a family history of the disease” (http://www.healthline.com/health/arthritis#Causes2).
For myself, post ACL and meniscus surgery, I am aware of the swelling that can
occur from leg exercises and have to be careful to monitor the inflammation. I
might live in the moment to push through a heavy set, but will feel the joint
pain if not today then ten years down the road. As such, the importance of
proper form and appropriate exercise selection are critical. Here are the signs
and symptoms (http://www.mayoclinic.org/diseases-conditions/osteoarthritis/symptoms-causes/dxc-20198250)
:
Signs and symptoms of osteoarthritis
include:
- Pain. Your joint may hurt during or after movement.
- Tenderness. Your joint may feel tender when you apply light pressure to it.
- Stiffness. Joint stiffness may be most noticeable when you wake up in the morning or after a period of inactivity.
- Loss of flexibility. You may not be able to move your joint through its full range of motion.
- Grating sensation. You may hear or feel a grating sensation when you use the joint.
- Bone spurs. These extra bits of bone, which feel like hard lumps, may form around the affected joint.
The signs and symptoms include (http://www.mayoclinic.org/diseases-conditions/rheumatoid-arthritis/symptoms-causes/dxc-20197390) :
- Tender, warm, swollen joints
- Joint stiffness that is usually worse in the mornings and after inactivity
- Fatigue, fever and weight loss
Arthritis comes and goes. The pain can flare up
unexpectedly or be constant for a period of time before it subsides. Family
history, age, smoking, and weight all are risk factors. Your doctor will advise
the best treatment option for you. Here’s the best summary I found of
treatment: “You're probably familiar with a group of medications known as nonsteroidal
anti-inflammatory drugs (NSAIDs). These drugs interfere with
chemicals called prostaglandins in the body, which trigger pain, inflammation,
and fever. Some NSAIDs are available without a prescription for relief of pain
and fever at your local drugstore, including ibuprofen
(Motrin,
Advil),
naproxen
(Aleve),
and aspirin.
There are also many other prescription NSAIDs available, such as celecoxib
(Celebrex),
ketoprofen (Orudis),
naproxen
(Naprosyn,
Anaprox),
piroxicam
(Feldene),
and sulindac
(Clinoril).
Prescription doses of NSAIDs also curb inflammation.
(http://www.webmd.com/osteoarthritis/guide/options-basics?page=3)
.
Living in pain is not enjoyable for anyone and we know that
our fitness journeys must strive on. Alleviate your pain through movement if
possible. Seek the medical advice of your doctor in terms of what you should
and should not do exercise wise, and I will be your guide to make it happen. I
admire those clients that do as much as they can despite arthritis pain because
every BODY can do every exercise, and every BODY is worth their fitness journey
efforts.
Saturday, September 24, 2016
Friday, September 23, 2016
Thursday, September 22, 2016
Wednesday, September 21, 2016
Tuesday, September 20, 2016
Monday, September 19, 2016
Sunday, September 18, 2016
BLOG 78 HCG
BLOG 78 HCG
The HCG diet has taken the weight loss world by storm. This
human chorianic gonadotropin is the hormone women make during pregnancy. Claims
of rapid weight loss resulting from HCG injections combined with a low calorie
diet, have stirred up a lot of attention. However, we know that patience is a
virtue on our fitness journeys (easier said than done), but we hear of this gimmicks
that seem the solution to our problems. So let’s explore this quick fix method
and why it has attracted so many folks to use it.
Here’s how it works: “The HCG diet limits you to 500
calories a day for 8 weeks while taking HCG, either by getting a shot or by
taking a ‘homeopathic’ product, such as oral drops, pellets, or sprays, which
you can buy at the store” (http://www.webmd.com/diet/hcg-and-weight-loss#1).
The plan involves eating just 2 meals per day which include a protein,
vegetable, fruit, and bread. There are extreme restrictions on the choices
amongst these. This is meant to re-set your metabolism. This can result in
losing up to 1 pound per day.
It is important to
note that this is an FDA approved drug. The
truth is that, “As a prescription medication, HCG is used mainly to treat
fertility issues. HCG is not approved for over-the-counter use, nor has it been
proved to work for weight loss. Companies that sell over-the-counter HCG
weight-loss products are breaking the law” (http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/hcg-diet/faq-20058164).
And in all honesty, taking medication for fertility issues to lose weight seems
a little odd. The question begs whether it’s the low calorie intake or the drug
that is causing the weight loss.
Here’s the science behind all this according to Dr. Oz (http://www.doctoroz.com/article/new-hcg-diet?page=1):
- By patient report, HCG reduces feelings of hunger. This allows them to eat very little comfortably. Why? It is believed the presence of HCG in the bloodstream takes the appetite away. In pregnant women, HCG often causes feelings of nausea in the early stages of pregnancy.
- HCG is a pro-hormone which helps the body make more hormones. Since hormone deficiency or imbalance is usually part of the reason for weight gain, whether it’s your thyroid, or menopause (or andropause), this hormone offers help.
- Only HCG injections have been shown to raise blood levels of HCG, so that is the only acceptable way of taking HCG at this time. Any other way of taking HCG, such as drops, pills, or sprays, are likely dissolved before ever reaching the blood, and they do not raise blood levels; this would be like taking nothing at all. An injection is the only proven method of taking HCG at this time. Injections should only be taken with a prescription from a doctor, and under medical supervision.
The side effects can vary. Here are
the most common: “Side effects have also been reported with the HCG diet
and include fatigue, irritability, restlessness, depression, fluid buildup
(edema), and swelling of the breasts in boys and men (gynecomastia). Another
serious concern is the risk of blood clots forming and blocking blood vessels
(thromboembolism)” (http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/hcg-diet/faq-20058164).
I have personally known people who have used this. They
have attended weight loss clinics for injections. Results vary and it is a
short term, quick fix that does make a person much less hungry for the time
being. Our bodily functions just aren’t meant to be toyed with like this. Always
consult a doctor before taking anything like this and if you are not
comfortable doing that, it’s a strong sign you probably shouldn’t take it. Long
term side effects may arise. The choices for weight loss methods are plenty,
but in the end when we eat less and move more, the best results are bound to
happen.
Saturday, September 17, 2016
Friday, September 16, 2016
Thursday, September 15, 2016
Wednesday, September 14, 2016
Tuesday, September 13, 2016
Monday, September 12, 2016
Sunday, September 11, 2016
BLOG 77 JENNY CRAIG vs NUTRISYSTEM vs MEDIFAST
BLOG 77 JENNY CRAIG vs NUTRISYSTEM vs MEDIFAST
Oh the struggles of food. If only we didn’t have taste buds
or the feeling of hunger. Let’s face it, food is part of all we do and on a
DAILY basis. The struggle to overcome its powerful hold can be overwhelming and
seem like a losing battle. The following 3 diets, Jenny Craig, Nutrisystem, and
Medifast, have been around for years, and maybe you have even tried them out a
time or two. Each has their own pros and cons to offer. What makes one program
better than the other is up to the consumer. So let’s take a look at these
three diets and chat about what they’re all about.
Jenny Craig originated in Australia in 1983 by their developers
Jenny and Sid. Expansion then took place and Jenny began to hire her team in
order to establish a scientific based method for weight management. As such, “Upon moving to Australia, Sid and
Jenny endeavored to find the most credible doctor, psychologist, dietitian and
nutritionist who would help design a program according to the Australian
guidelines and health needs. Because weight-loss heavily relies on behavior
modification, they saw it as necessary to employ people who understood the
psychology of weight-loss. To ensure this they visited the Australian Medical
Association and Melbourne University where they met Dr. George Santoro, who
helped create our program and still resides on Jenny Craig's Medical Advisory
Board today” (http://www.jennycraig.com.au/about#VvVJwOjqurwwmYhC.97).
At first
there were about 15 menu items to choose from, and now there are over 100
products. Cost varies and there are always promotions: “The core of the
diet is portion control that begins with prepackaged meals, which are usually
frozen. The price of the meals, as well as the costs of enrolling in the
program, varies depending on which plan you choose and which food items you
purchase.” (http://www.healthline.com/health/jenny-craig-diet).
One on one support is also available.
There are over 600 sites in the world to seek help. Celebrities endorse the
products and with an online search on their site the nutrition can be found so
one can pick and choose their options and orders. The biggest incentive is
portion control because all is measured and just needs to be heated or mixed. Jenny
Craig claims you can lose 3x more weight with them than on your own.
Nutrisystem
has actually revamped itself in 2016 after being on the market for over 40
years now. The program is about meal management, meaning the thinking is done
for you. Meals are prepared and delivered. Portion control is the foundation.
The system promotes no artificial sweeteners or preservatives. I have had a few
clients use this product effectively. The program is for 28 days at least, then
longer if chosen. Calories are kept low and carbs and sodium are kept down too.
It is designed to lose 1-2 pounds each week. I found this to be the most straightforward program.
These diets
do work. They are a temporary solution to lose weight, but they do work when
followed for the allotted time. Results and guarantees vary and the allurement
of free shipping, discount for bulk buying, or having all their meals or some
grocery, would be decision factors. Today there are cell phone apps, online
chat support, and commercials constantly. Around the New Year and summer we
always hear more about these. Ultimately, behavioral changes need to take place
in order to have life long and long lasting success with weight loss. Find what
works best for you on your fitness journey and make it happen!!!! Tackle the
obstacles as they come and work to better your decisions. I will be your cheerleader
through it all.
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